10K and 20 lbs

Last night I covered 10K, 10.4 actually for the first time since starting C25K in early January. It was slow, 99 minutes. I used set run-walk intervals (2 mins run/1 min walk), because I've found that suits me a LOT better than continuous running. I also had to put in 6 minutes walking up the last hill because I just could not face trying to run up even part of it. However, I feel satisfied with this achievement.

Today, I recorded 20 pounds lost in weight since the beginning of the year. My BMI has gone down from 32.3 to 28.9 and I've lost just over 10% of my starting weight (from 13 stone 6 to 12 stone 0).

On non-running days, I've started using the adjustable dumbbell and adjustable ankle weight sets that had been sitting unused in the cupboard for more than five years. Sometimes I go swimming instead and do 40-60 lengths.

Amazingly, I also have more energy for my work than I've had for a long time! This is the first time in my life (I'm 60) that fitness has become enjoyable for its own sake. I think the very gradual approach of C25K has helped a lot with that, as has being on a forum where there are many others with similar levels of performance to mine. I no longer feel as useless as I was made to feel during sports at school and whenever I tried to do anything active with other people after leaving school.

[Rupertlebear Graduate]

What a great, positive post.

And congratulations on your weight loss - that and the running are super achievements.

Well done!

[Hidden in reply to Rupertlebear]

Thank you!

[Moosetgoose Graduate]

wow

well done x

[Hidden in reply to Moosetgoose]

Thank you!

[Ullyrunner Graduate]

Congratulations! It sounds as though you are on top of the world. What a great programme this is - and how well you have done.

[Hidden in reply to Ullyrunner]

I do feel fairly pleased with myself at the moment!

[no-excuse Graduate]

That's fantastic Dewines well done! I am still trying to increase my distance from 5k so your post is inspiring. I know what you mean about enjoying fitness for its own sake. Its a first for me. Well done on the weight loss too. You must be feeling proud of yourself x

[Hidden in reply to no-excuse]

I started increasing by small amounts. I know I will never be really fast, so I'm using distance as my inspiration.

[ChrisL Graduate]

Gosh well done Dewines. I would say 10k+ in 99mins at 60 is pretty damned good. If you asked the average 60 year old (or 50 or 40 or sadly even 30 probably these days) to do that they would look at you as if you were mad. And good for you on the weight loss - that is impressive too. Although we keep hearing on this forum that running does not cause weight loss I actually believe it does. It must do as I have lost half a stone since starting C25K in early Feb and an inch off my waist and I would not have been classed as overweight to start with.

[Hidden in reply to ChrisL]

I think running definitely helps, because it revs up metabolism. However, I am also watching what I eat. I stick to 1200 calories a day plus whatever calories I earn from exercise.

[paul2014 Graduate]

Fantastic. 10k is 10k whether you run it all or run/walk. You should be proud of your achievement. Well done.

[Hidden in reply to paul2014]

Thank you!

[pot58 Graduate]

I really appreciated your post as I am 58 and it is good to know that it is all possible. I don 't care what time you did it in it is a great achievement and I would love to be able to do it.

[Hidden in reply to pot58]

Well, if I can, then most people can!

[Hidden]

A really inspiring post. Well done and congratulations on your achievements. It just goes to show it can be done. Good luck with future runs and best wishes.

[Hidden in reply to Hidden]

Thank you!

[swanscot Graduate]

Well done of running 10K, Dewines. I'm pleased to hear the run/walk schedule is working for you; many people find this method suits their body. But more importantly, it's great to hear fitness has become enjoyable to you!

[Hidden in reply to swanscot]

I must admit that realisation surprised me, especially since my previous attempts to run ten years ago were sheer torment!

[greenlegs Graduate]

I've put it on the Facebook page too, but I'll say it again here - your 10k was a minute faster than mine, so you are officially speedy.

[Hidden in reply to greenlegs]

I shall change my name to Speedy Snail

[Bazza1234 Graduate]

Dewine

Great to hear about your success so far - and your running technique. I am slowly increasing my "long run" length - 7klms this week increasing 1 klm per week until I get to 16-18 klms by August. This is training for a 14 klm "race" that I am going in. I am starting out at 2minrun/1.5minwalk to see how it goes as the distances increase. At the moment I could probably drop back to only 1 minute walk like you -- but will wait until I get up to say the 9 klm mark and see how I am going. If it is not going as well as I hope, I can drop back to 2 minutes run/2minutes walk - or if my fitness does improve, go to less walking.

[Hidden in reply to Bazza1234]

I'm also increasing my distance very slowly, at 0.5 miles most weeks. I've entered a 10K on May 25th, so hopefully should have reached a little bit more than that distance by then, which will give me confidence about finishing.

[Bazza1234 Graduate in reply to Hidden]

Yes -- Jeff Galloway's programmes always include runs which exceed the length of the eventual race being trained for. The object of this is to be able to tell your mind (during the race) to "shut up" when it wants you to give up - because you have already completed the race distance outside of the race itself

[carerof Graduate]

Please can you explain what this run/walk is, i don't quite understand how it works. Thanks

[Hidden in reply to carerof]

Carerof, you've already done it! It is the method used at the start of C25K, when Laura tells you to run for 60 seconds and then walk for 90 seconds and keep alternating those two intervals.

Someone called Jeff Galloway promotes that method for runners of all levels. OK, for really good runners, he suggests just an occasional walk break, such as walking through a water station in a race. For lesser mortals, he suggests quite short intervals of both running and walking. They are based on how fast you can run a mile when you try really hard. Details here: jeffgalloway.com/training/m...

He's led groups in marathons, where they have used 1 minute run/1 minute walk right through from start to finish. Because you keep shifting between different sets of muscles by both running and walking, you are allowing some recovery throughout. This can actually improve some people's times, despite the walking, and also decreases the risk of injury.

While I have proved to myself that I can run for 30 minutes non-stop, I feel a lot better when I run/walk and never feel stiff or achy afterwards. It's helping me increase my distance and has taken away that whole stress of thinking "how much longer must I run????"

[carerof Graduate in reply to Hidden]

that is great, thanks taking the time to explain this to me. I was interested as i am doing my first 5k run in May and am really nervous about the whole thing as i still can not manage 5k non stop. Now i know it is acceptable to walk/ jog i can do that and hopefully get to the end of the run.

[Bazza1234 Graduate in reply to carerof]

The only unacceptable thing is getting a DNF against your name .

[carerof Graduate in reply to Bazza1234]

what does DNF mean???

[ChrisL Graduate in reply to carerof]

Did Not Finish

[carerof Graduate in reply to carerof]

Lol ok thanks for that!!!!

[Tinyrun Graduate]

Dewines well done on both. I know what you mean about the 'how much longer must I run? I think doing the run walk run is the way forward as it just seems daunting when it's pure running sometimes.

[Wandering-Soul]

This sounds amazing! Very inspiring.

[Wandering-Soul]

Just did first run....wow! That was quite tough!! Am even more impressed by the 'graduates' now. Really impressed. I think I may follow those who take the build up to the final week a little more slowly, but I suppose as long as you get there, the route you take is not so important.

[Hidden in reply to Wandering-Soul]

Well done! Just pace yourself and you'll be fine!

I found that by running very slowly it was possible for me to complete the programme with no repeats, although I did take longer than nine weeks, because sometimes I allowed myself two or three non-running days in a row if I felt I needed them. Sometimes, I went swimming or did other exercise instead.

[Wandering-Soul]

Good idea, thanks. I think some of the people on here are superhuman. I think I may have to be a bit more gentle with myself! Then I can see how it's possible! (My husband has assured me that quite quickly I will start to improve stamina-wise. Hmmm -will have to see!)