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Couch to 5k

First off, I just want to thank everyone who has been reading my fitness blog.  I know it isn't always written well and I kind of go all over the place sometimes. I really appreciate all the support I have been receiving. You all have motivated me to keep going even when the going is rough.

I had a friend ask me if I have ever used a couch to 5k program and I have heard a few other friends talking about doing a couch to 5k program, so I wanted to talk about them for a moment.  I have done several different 5k programs in the last few years.

4 months after I had my son I wanted to get into shape. I used this couch to 5k program. It is a 9 week program that takes you from the couch to running (well jogging and honestly I don't understand the difference) 3 miles.  I really liked it because it started out really slow--running 60 seconds and walking 90 seconds, alternating for 20 minutes.  Honestly, when I started it that was almost more than I could handle. Jogging and walking for that 20 minutes was agony for me. I am sure there were times when I ran less than 60 seconds and walked more than 90 seconds. And I am not sure that I ever finished the program. Excuses always came up to keep me from running. This is a good program if you haven't been physically active in a while.

Last fall when I was preparing for my first 5k race I did this 4 week training plan. I had been working out more regularly and was in better shape when I started this program. Here is what this plan looks like: 

On the first day of this 5k training plan it says "run 2 miles easy". I'm not sure what that means but I know I took many walking breaks. I did stick with the program this time around. I think it helps when you actually sign up for a 5k race and have a date that you want to finish the program by.  I did ok with this program, but I didn't push myself as much as I should have.

Side note--through running for the past 8 months I have really come to find that a big part of running is mental. If I think even a small amount that I will not do well on a run, I usually don't. Even on my 4 mile run on Tuesday I was thinking a little negatively and I did horribly (even though I ran 6 miles on Saturday in almost the same amount of time). My advice to you is to give positive encouragement to yourself and focus on the accomplishments you are making.

The half marathon training program that I am using now has you starting out at a 5k running level (meaning being able to run 3 miles without stopping). I decided to do a 5k training program to prepare for it. this is the program I used to get ready for my half marathon training program. I even found a free 5k to run.  This program worked really well for me since I had been doing P90x prior to starting the training.  I liked that you ran for like 20/25 minutes during the week on on Saturday you actually ran a certain milage.  This last 5k was my fastest one so far.

There are so many 5k training programs out there. Do what works for you. If you are training on a treadmill you can try this couch to 5k treadmill plan. You also don't have to stick to the plan. You can adjust it to work for you. In my most recent 5k training I changed my running days from Mon/Wed/Sat to Tues/Thurs/Sat so that my husband could run with me.  I completely moved the days around in my half marathon training program to work around my family's busy schedule. It is ok to tweak the training schedule. And don't forget to stretch!! That is really important so that you don't get injuries. Stretch really good after you run.  Youtube has a lot of stretching videos if you need ideas.

"No one cares if you walk, they only care that you cross the finish line". It really is ok to not be perfect. It is ok to have set backs. We are only human. We can only do our best, and our best may not be perfect.  I hope these programs are helpful to you. If there are any other questions about going from a couch to 5k let me know and I will do my best to answer them! Happy running!

The Perfect Running Conditions

I tend to think that people like to run in the perfect running conditions. At least I do.  I like it to be cool but not too cold.  I like a little wind for when I am hot and sweaty but I don't like running in the wind.  I like flat, but I need to train hills.. Ok, I want IMPOSSIBLE running conditions.

I would have settled for okay running conditions today, but I chose the wrong time to run. I guess it is safe to say that no one should choose 5 in the afternoon to run, especially when it is 86 degrees outside. When I went outside it was cloudy and windy. It seemed like a good time to go.  I got the kids in the stroller and headed out.  I hadn't been running long when the sun came out and the wind slowed down.  My sister-in-law called me which really helped that first mile.  Even so my time was slower because I was pushing the stroller.

Oh that stroller.  I do not enjoy pushing the jogging stroller when I run. It is heavy. I can't move my arms like I usually do.  I have to wear workout gloves to push the stroller or I get blisters on my hands.  Also, when you have a stroller it means you have kids to push along. Along the run I was constantly stopping for something or other.  One of my miles took me 15 minutes to run. When I run on my own I run around 10:45 a mile. So it slowed my time by 5 minutes!

I know it was hot for the kids too. And they were hungry. And bored. So that didn't help my running conditions any.  My legs are not as sore as they were last week, but they seemed really tired today. They didn't want to lift up very high.  Each step I took they screamed "nooooooo! I wanna go to bed! Leave me alone!!!!" At one point I thought maybe I should end the run early, but then I was like "no, you aren't a quitter anymore!" So I finished 4 miles in 56 miles. I am not happy with the time, but at least I completed the 4 miles.

We all have good and bad running days. This was definitely in the bad run category.  I guess I will just have to make sure I run first thing in the mornings. I will give the kids lots and lots of snacks and toys and maybe turn on the "mute" button on them and stop for no one. I'm sure it will go faster if I do that. Otherwise my long runs will be really long.

6 Mile Run

I am woken up at 6:30 in the morning by my 4 year old son and 2 year old daughter. It is too early to get up, I think, as my aching body rolled over. I shouldn't have stayed up until one in the morning watching Netflix.  The kids are ready for you to get up but I am not. I closed my eyes and tried to get some more sleep.

7:30 came and it was time to get up.  I crept out of bed, still tired. My muscles were aching. Will I even be able to run 6 miles this morning?  I took my time getting ready.  I got in my running clothes and put my hair up tight. If it was too loose it would bug me the whole run.  I double checked my route before grabbing some water and a bite of banana.  By the time I was ready for my run it was 8:30 in the morning. 

It was humid outside and a little cool, great running weather. There was a slight breeze in the air.  My legs were sore as I walked down the sidewalk.  I got to the starting point of my run at the road.  I turned on all my running apps and my music. I was ready to start running. An old woman was walking down the road and passed me.   I felt slightly foolish when I started my run.  I limp-ran passed the woman. The muscles in my legs hurt.  They didn't want to run, they wanted to go back to bed.  On top of that I had started my run on a hill and my legs did not appreciate how hard they had to work from the get go. I knew it would take me a mile of running to get going, to pass the limp-running.

The cool air felt good on my face.  The "dance cardio" Pandora station was blasting in my ears, giving me a boost of energy.  If only my legs were as pumped up as the rest of my body. They were sore. Sore from running 3 times a week for the last 2 months. My right calve muscle has been really sore, and the cause of my limp-running.  As I ran my limping decreased and the muscles in my leg felt better as I ran farther.

At 11 minutes and 16 seconds I completed my first mile.  My body was all warmed up and my legs didn't hurt as much. I was still unsure whether or not I would make all 6 miles but I continued on.  I had reached a gradual downhill which really motivated me. I let the hill take me and I sped up a little bit.  I am starting to get a grasp on distances, and knew I was getting close to finishing my second mile.  On Facebook I posted my run with Nike+ running app, in which people could like or comment on my status as I ran and I would hear applause in my ear. I would hear clapping throughout my run and it really encouraged me. Thanks guys!

I ended mile 2 at 21 minutes and 53 seconds (this time it was a 10:36 minute mile) and was feeling pretty good.  I wasn't tired. I wasn't aching. I didn't even think "ok, 4 miles to go!" I just ran. And I enjoyed it. I listened to the music. I sang in my head. I was a little nervous--I had been running on a very public road and turned onto a running path that veers away from the houses. My paranoid part of me was prepared though, and I got out my pepper spray. I was ready for anything! To my relief there was no person or snake that passed me on my run across the jogging path.  It was a proud moment to go the whole path without stopping. In previous runs I had stopped many times on that path to catch my breath.

I hit the halfway point, 3 miles, at 33 minutes and 8 seconds.  My third mile took me 11 minutes and 15 seconds. I could have run longer but I was by a park and stopped for a moment, thinking I might use the restroom. Then I changed my mind. A friend told me I should train to not stop for bathroom breaks and I took her advice. I caught my breath and drank some water. I thought about eating the shot bloks I brought along but decided to wait until I got to 3.5 miles. After a quick breather and a little stretching I continued on for the last three miles.

The fourth mile was my hardest and longest.  I am not sure if it was because it was getting warmer, or because I knew I had three more miles to run... Maybe it was all psychological or maybe I needed an energy boost, I am not sure.  Around 3.5 miles I stopped to eat the shot bloks.  It was very interesting.  I was gel-like, but more solid.  It was very sweet. I chugged down water after eating it and continued on. I finished the 4th mile in 12 minutes and 9 seconds, running 45 minutes and 16 seconds total.  I thought to myself, "only 2 miles to go". I didn't dread the last two miles. I knew I could do it. I just had to keep going.

I ran the 5th mile in 11 minutes and 1 second. That brought my time to 56 minutes and 17 seconds. I was very happy with that seeing as just last Saturday I ran 5 miles in 1 hour and 2 minutes.  My Endomondo app estimated that I would finish my 6 mile run in 1 hour and 8 minutes. I wanted to beat that estimated time. I think the shot bloks I ate had kicked in because I did feel refreshed and energized.

When I started that last mile I was excited, but also ready to be done.  There was a downhill and I knew it would benefit me to take that hill fast, and so I did. And when I got the the flat part I ran it hard as well. I got really excited when I rounded the corner because I was close to the 6 mile mark. But not as close as I thought. I kept running though until my running apps said I had ran 6 miles.  As I ran I felt such pride in myself for running 6 miles. I didn't walk any part of that 6 miles, I ran it. I was in awe I think. I couldn't believe that me, a lazy mom of 2 who quits almost everything I start, not only completed 6 miles but ran it.

My time for my first 6 mile run was 1 hour, 5 minutes, and 49 seconds. I ran the 6th mile in 9 minutes and 32 seconds.  I was feeling good. I was feeling proud. I thought to myself "Yes! You did this! You are amazing!!" I think that is my fastest mile time in general.  I couldn't believe I had the energy to run the last mile so fast. I did think to myself "I could run longer but I am glad I don't have to." I felt so exhilarated.  I accomplished something that maybe even a few months ago I wouldn't have thought I could.  Today I ran almost half of a half marathon. Ha ha! So at least I know I can run, without stopping, halfway through my half marathon.

I feel really good about my first 6 mile run. It is the farthest I have run in my life and I am proud of this accomplishment. I not only finished the 6 miles but I beat the expected finish time.  By the time I finished my run my legs, which were aching at the start, felt good.

I stretched out really good after my run and then made a protein shake.  I also drank a lot of water. So that was my first 6 mile run experience. 6 miles in 1:05:49. My time is by no means the time of a racer. But I am not a racer. I am a runner.

Becoming a Runner

When it comes to running I have always second guessed myself. Am I really a runner or do I just wish I was? Can I actually run 3.1 miles (a 5k) without stopping? It usually takes me a mile to get into running. The first three minutes I am asking myself "Why am I running? Why am I doing this to myself?" In the first three minutes my body hurts. It is rejecting the movement in my legs. My body says "No! Stop running! Go back inside and lay on the couch, watch your shows..." I literally have to talk myself into running.

I think a person who thinks themselves a "runner" enjoys running. In training for my most recent 5k I didn't feel like a runner. I didn't enjoy running. Every run was difficult. I needed to talk myself through 3 miles.  When I ran my 5k I thought, "You know a half marathon is 4 times this and then some?" How on earth could I run a half marathon when I struggle running 3.1 miles. Even though it was tough I kept going in my training. I started running 3.5 miles as my regular run. My "long run" became 5 miles.  Then I ran 4 miles as my regular run. 

I had a hard time running 3.5 miles. That is only .4 miles more than my 5k, but I struggled with it. This week I ran 4 miles on Tuesday and 4 miles on Thursday. On Tuesday my 3rd mile was my fastest. I also felt the best during my 3rd mile. I felt as if I could run forever. Isn't that weird? One day running 3.5 miles seems impossible to me, and the next I am running 4 miles and feeling like I could go farther. Last Saturday I ran 5 miles. I went out too late in the day and it was hot. That made me slower and sweatier but I didn't feel exhausted at the end of the run.  I am feeling more and more confident that I can run a half marathon with the training program I am using.

 I cannot pinpoint the moment in which everything changed, but I have become a "runner". I enjoy running. I feel good running.  My body no longer screams "Stop, please, for heaven's sake stop running!" I get to a point where I think "I could run for a lot longer than this. Yes, I think I could run a half marathon!" Like I said before, it takes me a mile to get into it but after that I just go. I listen to music and sometimes want to start dancing but I save my energy.  Of course some days are better than others. On Thursday at mile 3 I thought "I hope I can make it home". 

Tomorrow I am running 6 miles, which is my longest run so far (or ever in my life!). I don't have a goal time to run the 6 miles. The training program I follow by Hal Higdon says not to worry about times in my training runs. And since this is my first half marathon I should make the goal to finish, not necessarily set a goal time to finish in. I am both excited and nervous to run 6 miles. I am excited because it is about the halfway point of a half marathon. I am excited to run 6 miles without stopping. I am nervous because I have yet to run that far my whole life. I am nervous to see how my body reacts to going that far, and how long it will take me to get into running. It is my first real long run.

I have read and heard to bring along sustenance on a long run. My friend told me about sport beans and gels. Essentially they are carbs and sugar and are supposed to give you a boost of energy when you are on long runs.  I went and got some sport beans (basically they are jelly beans) and a "shot blok energy chew".  The shot bloks have two servings, each 100 calories and provide 24 grams of carbs, 12 grams of sugar and also provide potassium. The sport beans are 1 serving packages of 100 calories and 25g carbs and 17g sugar.

I think I will try out the shot bloks tomorrow. I got the strawberry flavor. I will let you know how they are.  I am also open to other suggestions of food/energy boost to have on long runs.  I might try out a book on tape on one of my long runs as well.

Running is awesome! And I am proud to finally call myself a "runner"!

Half Marathon Training Update

Here is my first attempt at making a video blog. Check out how the half marathon training is going:

5 Small Steps to a Healthier You

You do not have to make a life change to become a healthier person. Taking small steps is always a good way to go. I have some great tips on small steps you can take towards a healthy lifestyle.

1) Whole wheat pasta--Have you been hearing lately that whole wheat is the way to go?  It is the better option when it comes to pasta. Why? Let's talk about Rotini for a moment. Rotini and Whole wheat rotini both have 210 calories per 3/4 cup dry serving. They both offer 7 grams of protein and have 2 grams of sugar. But whole wheat rotini offers 5 grams of fiber versus the 2 grams of regular rotini. Whole wheat rotini also has no sodium in it. That's a big plus seeing as we consume way too much sodium! Small step tip:If you don't particularly like the taste of whole wheat pasta, you can mix regular pasta with whole wheat. Go half/half and slowly add more whole wheat each time you make pasta.

2) Spaghetti Squash--Like spaghetti but don't want all the calories that go with it? Need some extra nutrients in your dinner? Spaghetti squash has the look and consistency of spaghetti noodles but is so much healthier! It also doesn't really have a taste so it will taste like whatever delicious sauce you add to it. Small step tip: Just boil up a whole spaghetti squash. Open it up, de-seed it and use a fork to "spaghetti" the squash. 

3)Water, water, water--You've heard it time and time again. Drink lots and lots of water. It really does benefit you! I personally don't drink coffee or soda so it isn't hard to choose water over other drinks. What is hard is getting enough water in.  The more sodium we take in, the more water we retain. The more water we drink, the more toxins/sodium we flush out of our system. Small step tip: Try to drink 10 glasses of water a day. Why 10? 10 glasses is roughly 80 oz of water. Drinking 10 glasses will make sure you are getting enough water and keeping hydrated. Your body will thank you!

4)Vegetables--Vegetables these days are becoming less important, especially with all the easily accessible processed food. We don't have time to cook, so we grab something on the go. One week I noticed I ate hardly any vegetables. All my meals were a yellowy/orange color. They weren't rainbow colored like you are supposed to have in your meals (you know, like green salads and orange carrots and red bell peppers, etc). Vegetables are micro-nutrients. They offer vitamins that your body needs. We can't overlook vegetables! Small step tip: Add at least one vegetable to every meal (I don't just mean corn or potatoes, those are a starch. I mean broccoli or bell peppers or green beans, FRESH not canned). If you have a hard time eating things like broccoli I see nothing wrong with putting some cheese on them if you have to. You will at least be getting those nutrients in from the fresh veggies.

5)Walking-- Exercise is good for the soul. And the body too.  You don't have to do an intense program like P90x or Insanity to get your body in better shape. Walking can do wonders. You can benefit from the fresh air, from your heart rate increasing. I know someone who lost 20 pounds just from walking. It doesn't take much effort and it can make you feel so good! Small step tip: Start by walking for 5 minutes a day. Getting your mail? Take a 5 minute trip to do it. Bringing in the groceries? Bring in one bag at a time to get those 5 minutes in. Gradually increase your time to 30 minutes a day if you can.

There is always more we can do to be healthier. Its is okay to take baby steps.

-Kate