Introduction and question about pace on a treadmill.

[Leeder]

Hi everyone, I though I would introduce myself as I started the programme today W1R1.

I'm Lee and I am 38 next month. I was morbidly obese at 25st 6lbs at my heaviest, however I joined a weight management course in October 2010 and had a gastric bypass at the end of October last year. I am currently 16st 12lbs, after losing just over 8.5st (4st 9lbs since my op and the rest before it). I still have a way to go.

Being 6 months post op now, I have tried really hard to increase my exercise in order to help shift the remaining weight and to get fitter and healthier (my main motivation for losing the weight in the first place).

I attend a weekly circuit training type session at the weight management clinic and try to swim or play squash/squash with the wife a couple times a week. I have also invested in a bicycle and really enjoy taking longish rides on this.

All that being said, I am still a terrible runner and I am totally breathless after a 90 second run with weights at the circuit training, so after seeing on a friends facebook status they were starting this CT5K, I thought I would give it a go.

I own a treadmill (Fuel F85), which I used to help shift my pre-op weight, but strictly walking uphill on it. I have just completed the first run and was surprised that I was able to complete it without too much issue, however this has lead me to worry that perhaps I wasn't maintaining a quick enough pace.

I know we are all different, however can anyone offer me any feedback on if I should be aiming to be a little faster or not? I did the brisk walking sections of the podcast at 6km/h and the running sections at 8km/h. This didn't leave me completely shattered, however I did feel it in my legs and the walking recovery sections were always most welcome.

I am determined to get to the end of the programme and achieve 30 minutes of continous running, however after being overweight and very unfit for the last 30 years, I'm realise this is unlikely to be within a 9 week timescale.

Thanks for any advice you can give me and I look forward to sharing my journey and taking inspiration from you all.

[andystev Graduate]

Don't worry about pace, at all. If it feels like it was too easy, go up a notch next time. Too hard, down one. Go by how you feel, not how fast you are. Once you've completed the program, then it's time to start thinking about pace.

You'll probably find, like most people, you get to week 9, run for 30 minutes, but haven't quite made 5k. That's your next goal.

Keep at it.

[juicydee Graduate]

Fantastic that you've done all this already and now C25K - welcome!! I use a treadmill at the gym but only rarely, but my understanding is that it's ideal to put the incline up a bit (to whatever the minimum is) which also helps avoid shin pain. You may already be doing this as you've done uphill walking previously.

I think the reason that you're not finding it TOO horrendous is all the work you've already put in - your pace certainly outstrips mine on a treadmill! So don't worry about that at all. Nearly everyone gets to 30 mins by week 9, but hardly anyone gets to 5k in that time, as Andy says.

The other thing I'd love to challenge you to do - sometime - is to run outdoors. It's quite different, it's delightful (especially in the rain as I just discovered lol) and when you start to run for longer it's a helluva lot less boring than the treadmill!

If you're worried about your size, just bear in mind that I am 5' 3" and weigh 13 stone and run outdoors without a care...... well, I don't care what people think. I may have other cares... :-). Good luck and keep posting!

[shelleymcb Graduate]

well done on starting the c25k journey, although your journey here is already a fantastic one

I second what has already been said. your pace is "your" pace. dont feel too tempted to go too fast or you might find that you dont have enough energy to finish the runs. & perhaps build up to outside by maybe one run a week?? it helps to take away the fear of the great outdoors (I did this after completing c25k on the treadmill & it took me almost a year to get outside & now I love it).

incline at least 1 percent. also better on the joints with this

good luck. keep us posted on your progress

[mrslazy Graduate]

Congratulations, your story is amazing, you have come so far. I think completing the challenge is far more important than the time. When I was a school girl we had to go on cross country this was horrible for me as I was chunky. I always worried about being at the back and coming last, so I would try really hard and struggle at the front for 10 minutes and then was totally exhausted, yes you guessed it I came last. The old story of the hare and the tortoise. Keep up the good work.

[Deryn61 Graduate]

Welcome to the boards, I was only doing the "running" sections at 6.5 kph on a treadmill, but on a 2% incline as various forums had suggested, (I am particularly short at 5 foot, and was also about 4 stone overweight at that point). I am not much faster now lol, but if you arent feeling challenged then a little bit faster should be do-able. Good luck .

[Leeder]

Thanks for the warm welcome and helpful advice everyone.

I'll do as advised and listen to my body and adjust as necessary. Feels really weird looking forward to the next run and being slightly gutted that tomorrow is a rest day, but I bet I won't be saying that in the coming weeks, lol.

Thanks again, I'm really glad I thought I would check out this community, as I have been reading some of the other questions and blogs and they are all helpful and supportive.

[juicydee Graduate]

Ohhhh Leeder - 'gutted that tomorrow is a rest day' ...... you defo have the running bug already!! Join the happy clan of endorphin junkies (PS it does last - with the odd blip)

[Sinbad Graduate]

Congratulations on your progress, sounds like you are doing really well. I am coming back to exercise after a couple of years of laziness started off by a knee injury and manage 5.6k for the brisk walking and about 9k for the run. So similar speeds. As already mentioned the most important thing is to listen to your body and adjust accordingly.

Good luck and keep up the good work.

[PatButcher Graduate]

Hi and welcome to our forum!! Well done on shifting the weight, what an achievement, If you can do that you can do this, no probs

I wouldn't worry about your pace too much, just go at your own pace and don't overdo it as it might put you off!! I still run pretty slow but I don't care, as long as I'm running and doing something I enjoy. I hope you enjoy the programme, we are all here for your good bad and ugly days so share !!

[MamaG Graduate]

Hi Lee. I'm a treadmill runner too as I haven't got the guts up to run outside yet! I've just started week 7 and up until now I have done exactly the same as you - brisk walk at 6kph and jog/run at 8kph. However.....I asked for some advice last week on speed as I'm starting the longer runs now and from the advice I received I decided to drop it to 7.7 for my 25 min run. Definitely worked for me!

I agree it is 'each to their own' and am concentrating on time more than speed for now but just wanted to let you know what i'm doing so you have something to compare.

Good luck with the rest of the programme

[Leeder]

Thanks again for all your help and advice, I have taken a note of it all and will adapt my routine as necessary.

Just completed W1R2, a bit more difficult today as my legs felt like lead. I had done 40 lengths at the pool this morning and played an hour of badminton with the wife this afternoon, so that probably accounts for it.

I'm now slightly dreading future weeks, however I am going to try to just focus on the next run and play it by ear.

I'll keep you updated, cheers.

Lee