W4R1 - Eek!

[LuceCarter1]

Hi all,

I am new to the forum so nice to meet everyone

So I started couch to 5k about 5-6 weeks ago. I have started up a new lifestyle change routine that includes 2 days a week in the gym (doing couch to 5k amongst other things), a 1km swim once a week and 1hr with a personal trainer.

So far so good amazingly! I was getting pains in my calves running on a special curved treadmill called a Woodway so my PT suggested switching to a traditional treadmill, what a change! I actually find myself continuing intervals of varying lengths after a couch to 5k run ends and getting all the way to 5km in about 58mins!!

I start W4R1 tomorrow and am nervous about how it will go or if in future weeks as it gets harder, it is going to start to come back to haunt me that I don't do the run 3 times a week. With all the other stuff I fit in, it's hard to do it 3 times a week but I have gone from near couch potato to 4hrs of activity a week so already a huge change.

Any advice?

Thank you

[Feelingfab]

Morning!

I now have a similar routine at gym and like the variation of activities. I don't always do 3 runs a week (usually 2) but just pick up where I left off. I did week 4 run 1 yesterday and felt exactly the way you described above but got there in the end ... definitely felt that 'runners high' that is spoken about. I just slowed it down during the 5mins and ran steadily. I don't put pressure on myself to do 3runs a week ... do what is good for you. Sounds like you are doing an amazing job already. Good luck and be kind to yourself. You're working really hard and it's not easy!! 😁👍

[LuceCarter1 in reply to Feelingfab]

Thank you for your kind words of encouragement

I am feeling really good. I can definitely vouch for the post-exercise glow! I have lost 11lbs in 6 weeks and it feels great to see such progress happening. I am not even doing anything unsustainable. Just exercising and watching what I eat more.

[Feelingfab in reply to LuceCarter1]

Hey no worries... safety in numbers!😂Are you following a specific healthy eating plan? This is something I'm needing a bit of advice on?

[LuceCarter1 in reply to Feelingfab]

Well I use MyFitnessPal to log what I eat so I can keep an eye on how much I eat as well as eating things that aren't too bad for you.

Apart from that I mainly just stick to things I know are good for me and not full of sugar or grease. So no desserts or take away. My average food in a day is 150g soya unsweetened yoghurt and 30g granola for breakfast. For lunch I have a jacket potato, no butter with a little cheese and for dinner I have a chicken breast or a fillet of some kind of fish and lots of vegetables, mainly greens. Lots of kale, brocolli and asparagus.

It's not very exciting I know but it's actually not that bad and so worth it when I see the scales going down. If I get peckish and crave a snack I might grab a gala apple.

[Feelingfab in reply to LuceCarter1]

Thank you. I'll give fitness pal a try to monitor calorie intake. I've tried a few other plans but tend to lose focus. However, determined to crack the running and will definitely help if I lose excess weight too. Thanks for taking the time to get back to me. 11lbs is very impressive! Well done😁

[KCinMA in reply to Feelingfab]

MyFitnessPal is so fun. It gets to be addictive, like a video game...thinking up combinations of healthy foods you enjoy but still staying within your calorie allotment. I found that staying away from carbs at night and swapping in zucchini noodles or grilled veggies instead of grilled meat really helped a ton. And trying not to eat after 7:00 PM helps, as your body is trying to wind down.

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I aim for 3 runs a week but often take more like 9 days to do the 3 runs. My longest break between runs has been 5 days. It's been fine.

You sound like you are doing loads. Don't overdo it.

[CraftyLeslie]

Sounds like you are doing great. I have not managed 3 runs some weeks as my working week is the end half of the week and with walking a dog early too I don't always find time to run, but I just pick up where I left off and it seems fine- next run for me is Week 7 Run 1. Keep on going on and you'll do fine. Well done with the weight loss too 👍

[nikkiwabit Graduate]

Sounds like you are doing well. A week is approximately 7 days! If the runs are evenly spaced then I think that should be OK. You have a lot going on so it is probably better to not overdo it at this stage. I am running alternate days and swimming on the others (v.occasionally both same day) but sometimes life means a few days are missed and it is going OK still (W6R1 yesterday).