Yes and no...

[mdec]

Week 1 complete - sort of

I started C25k properly on Monday after a week or two of messing around with long walks and running on the spot. I don't find walking at all hard unless hills are involved, and have managed to maintain a brisk pace for several miles reliably.

Running is very different...

After a long warm up walk I was pleased to find that I could complete the Week 1 intervals on Monday, and that I had a lot more energy at the end than at the beginning. I actually felt strangely invigorated despite the effort. This is definitely a feeling I want more of!

Wednesday I technically failed the first interval by 5-10 seconds, but my energy levels again improved as I ran more. Very encouraging! I spent interval 3 onward focusing more on my speed than merely completing the program, and recovered more quickly than Monday. I even added an extra interval running up hill on the way home!

Unfortunately today has been my first bad session. The first two runs were failed by 5-10 seconds, and while I completed all subequent intervals it was a slog just to.make the 60s. No working on speed and it was hard even to keep up the pace in the walking intervals. On the plus side, my recovery was still quicker than Monday.

Maybe today was just a 'bad run', but I think I will be repeating the Week 1 program next week. I will also extend the warm up from 5 to 10 minutes, since even on the good days it has taken the first interval or two to really get the blood flowing.

Subconsciously I don't really believe I will ever be fit, so I find minor setbacks like this especially hard to deal with, but I'm determined to stick with this programme for at least 2 months, and to advance whenever I complete all the intervals for a given week. I hope I am finally on the road to success, however long and difficult that road may be.

[Fingalo Graduate]

Hi M Dec, can I say I think you're bing unrealistic in your expectations and therefore too hard on yourself?

Don't even think about speed, just do the runs and think about speed later, otherwise you will feel disappointed.

It seems to me from what you've done that you're more than able to progress to Week 2 now but perhaps other more experienced C25kers will disagree.

I'm sure they will be on to advise you but I'd say go for it and stop expecting perfection, not at this stage.

[gdeann Graduate in reply to Fingalo]

I agree with fingalo. Try to just take each run as it comes and try not to expect perfection. It is better to go nice and slow then to expect too much, become frustrated and then quit. Concentrate on building stamina now, go slow, get through each run. As you do this and as stamina and confidence build, so will speed. I sat a goal, just to take each run and just to get through that run. Never looking at it as a series of runs and worrying if I could ever do all of them. Hubby (smhall) and I, also decided from week 1 to always move on to the next run, regardless how difficult it had been, as long as we completed it. But, you need to do whatever is best for you. This program is designed to work with all fitness levels, ages etc. You spoke of feeling like a failure because of not completing a few seconds of a session. I went from not being able to finish a few of my 1 minute sessions to now running 45 continuous minutes. I probably could actually go longer then the 45, but I haven't tested it yet. You will get there, just enjoy the journey as you move forward and try not to put so much pressure on yourself. Gayle

[mdec Graduate]

Hi Fingalo, thanks for taking the time to reply,

It's not that I'm worried about speed as such, just that I found Run 2 easy enough that I could put more effort in without worrying about having to stop. Today I was finding it as much as I could do just to finish the time. Around interval 5 or 6 I wanted to stop and go home. I forced myself to stick with it, but I was finished at the end, whereas before I felt like I could've kept doing more intervals all night if the program told me to.

Hopefully this was a just a one off, but I'm concerned I might start week 2, be simply unable to do the 90s, and end up hurting my confidence even more. But if people think I should push ahead maybe I will.

[oona Graduate]

Don't be discouraged or disappointed, you're doing really well. Most people, me included, find week one the hardest of all. Every interval of week one I wanted to give up and go home! Don't look too far ahead, do what Laura tells you and no more, regardless of how you feel! You're in this for the long haul so don't try too much too soon. Saying that, I agree with Fingalo that you should give w2r1 a go. Best wishes whatever you decide!

[shakylegs]

Hi - I have just completed week 2 and am totally amazed at that. I have never run in my life and really struggled with week 1 physically and mentally. It seems that it is the head that stops the feet from shuffling forward so you need to get as positive as possible and do not be too hard on yourself. i too messed around for the first couple of weeks with long walks before starting properly and I even did week1 twice as was too worried as to what week 2 would bring. It seems that the programme is really geared to getting non-runners to run and I never thought I would be saying that but lots of lovely bloggers advised me just to follow the plan and that is what I am doing. I have no idea what week 3 may bring and whether I will be able to do it but I am going to give it my best. I have discovered that it is best to try and think about sometihng other than your feet hitting the ground on the running bits - look around you and take in the scenery and you may find that the time passes that much quicker. If I can do it, so can you so try and make it a pleasure and not a chore. Have a great weekend.

[smhall Graduate]

Welcome, mdec!!! Let's begin by saying that you have chosen a wonderful program designed specifically for people who don't run!!! You are absolutely correct when you say that running is much different than walking!! Gayle (gdeann) and I assumed that since we were frequent walkers, this running thing would come easily...wrong answer!! It is a completely different physical action and a completely different mindset!!

Ok, so how are we going to get through this wonderful program? "Subconsciously I don't really believe I will ever be fit..." yes, I do believe that we start here. That mindset must become a thing of the past. This program will help you learn otherwise as you go through it, but you must allow it the time to help you. Self-fulfilling prophecy. If you believe it, it will happen. And oh yes...we need to discuss this one also, "but I'm determined to stick with this programme for at least 2 months." It is at least a 9 week program, it needs more than 2 months and that is if everything goes perfectly to plan. No, I suggest this instead..."Barring death or dismemberment...I WILL COMPLETE THIS PROGRAM BECAUSE I KNOW THAT I CAN!!!!" Yes, that has a much better ring to it!! I am feeling better about your success already!!

Now, onto the physical part. As others have already mentioned, forget about speed. You were on the couch a week ago, speed will come. I know that you aren't trying to go fast, you just had extra in the tank, so why not. The why not is because you will need it later!!! The more you use on R1, the less you have for everyday life before R2. This program builds upon itself. It doesn't get easier!! EVERY week offers a new challenge...that is how you progress. The proper pace is the pace that allows you to finish EVERY run and every walk section as Laura requests.

I think that you are right on the money when you are considering extending the warmup time!! See, you already are realizing what you body needs and you are responding!!! That is step one!!!! EXCELLENT!!!!

Ok, back to the mental stuff. This program isn't something that you CAN'T do, it is merely something that you haven't done yet! So we need to exchange some of the past doubt with something a bit more productive. Let's try this, as you run you only need to know one thing..."I WILL COMPLETE THIS 60 SECOND RUN." That's it.

I echo what Gayle said, you know your body and only you can decide whether to repeat W1 or not, but I am the voice of descent on this one. Yes, repeat W1. Let's get our minds around 60 seconds and then we will go on. Our rule was move on as long as you completed every run time. YOU CAN AND WILL DO THIS!!! This isn't a failure, you are still learning!!! This was a trial run...now onto the real business...YOU WILL BE A RUNNER!!!

Prepare for frustration, you will have less than grand runs...MORESO, prepare for SUCCESS!!! You have to prepare for success...it isn't easy and you must make it happen!! YOU CAN AND WILL DO THIS!!!!

Oh yes and did I say...YOU CAN AND WILL DO THIS!!!!! 60 seconds at a time...YOU will become a RUNNER!!!

Keep Running!!

Steve

[smhall Graduate in reply to smhall]

I apologize if this sounded like a lecture...but quite frankly, you needed one!!!

Trust this program...it works. More importantly...TRUST YOURSELF!!!

Steve