#c25k week 3

[etirabys]

on jogging

I took up jogging 2.5 months ago. I'm going off the c25k schedule, which slowly ramps you up from couch potato fitness to being able to run a 5k. This was much more effective than just trying to get into jogging by mimicking other, fitter, joggers, which was what I did every previous time I briefly tried to get into jogging. I feel embarrassed for never having thought of this before – it's clear that 'my brain was off' in those times when I went mimicry-running.

One issue that made me get into jogging so ineffectively: I didn't realize how terrible my starting physical fitness was. I used to think I was… like… normal? No athlete, for sure, but I'm a "normal amount of miserable" on hikes (and can complete most of them), I'm an intermediate boulderer, I rarely notice activities I'm gated from because of fitness. But when I started c25k with three partners, none of whom regularly jogged, they were all significantly less winded than I was.

And for the first dang time in my life I explicitly had a thought that went, "I can run 1 minute before my body forces me to stop. My partners can run 3-4 minutes. Some people can run 30 minutes."

Once I actually had any sense of "jogging levels" it was so clear how close to the bottom I was when I started out. That gives me some hope that being much fitter will solve my fatigue problems?

I used to be able to run 1 minute, and now I can run 2. By one (terrible but also kind of reasonable?) metric, I'm twice as fit as I used to be. But a nontrivial fraction of the population can jog 30 consecutive minutes! It seems worth getting to that point to see what that does to my energy levels / cognition.

–

Also: I haven't been sticking to the c25k schedule. I go 1.5 times a week where it expects 3, and I stuck a level between week 2 and week 3 because the 1.5m->3m jump looked insane to me. I've been on that custom level 2.5 for a month. I had a mindblowing conversation with the giant and 81k yesterday where I went, yeah, I've been stuck at week 2.5 because I've felt unready for week 3. And they said, that's probably because you're not going enough.

What do you mean? I asked. I've run about a full session and a half session every week for four weeks. Isn't that the same as 3 full sessions every week for two weeks?

No, they said, surprised I didn't know this. There's an optimal timing. If you'd probably stuck literally to the c25k schedule you probably could have gone from level 2 to 3 in a week.

GYARJRGH? I said. FUSBARIJIJJLK?

(I still disbelieve the literal claim that I can go to level 3 after doing level 2 properly, but I believe them that I would be leveling up a lot faster if I stuck to the schedule)

–

Anyway, some things I'd like to say to my past self, who felt obligated to work out for fatigue issues and then proceeded to exercise very badly because there was such a big ugh field around the topic of exercise:

You do not realize how big the gap between you and even moderately athletic people is. This is good, actually. It means that the correct place to start is easier than you think.

You should try to do it like 3 times a week. Date a jock. There are some on tumblr

Consider starting this when you have positive pressure rather than negative pressure. When you're buckling under multiple joy-sparking projects and want to rise to the challenge, it will be much easier to start & stick to it than when you're an anhedonic lump who has nothing to look forward to, but knows that exercise will in theory make life better in some vague way.

#rambl #c25k

[liesmyth]

hi, i saw your post about tips for running beginners yesterday, and in it you mentioned you didn't like c25k programs too much. i'm very curious what your reasons for that are (outside of the one you mentioned in the post), just because i don't really know too much about the subject but am currently doing a c25k program :) i'd love to hear your perspective on the topic!

HI HI HI I'm so happy whenever I get asks about running, this really made my evening ❤️

I have some nitpicks about C25K, but the most important thing to keep in mind is that the best training program is the program you're actually going to follow. There's no point in an awesome training plan if you're not going to stick with it. C25K, with the various apps and communities and its immense popularity, is hugely convenient for new runners to get into, and I really think it's something that shouldn't be underestimated. Kind of how many beginner lifting routines are frankly kind of rubbish, but you're still seeing massive results even with suboptimal programming because you're training consistently. If you're enjoying C25K, that's all that matters at the end of the day.

On to my nitpicks: like I said in the post, I don't love the framing of walking as something an experienced runner needs to grow out of — there are many walk/run strategy training plans even at very advanced levels. My other two main nitpicks are: 1) lack of focus on strength and mobility, and 2) lack of deload weeks.

I think a program that targets complete beginners should put more emphasis on the importance of strength exercises + mobility and stretches as injury prevention, especially because so many people use C25K as a program while trying to lose weight and running is a high-impact activity that'll be more taxing on the joints the heavier you are. The second reason — lack of deload weeks — is also because of injury prevention. iirc C25K DOES tell people to repeat a week "if you don't feel ready," but I really think lower-volume weeks should be programmed in, instead of steady week-by-week increases. Your body needs some time to get used to its current fitness level before pushing harder. Something like "3 weeks of increasing distance, 1 week while you stay at the same weekly mileage or lower it slightly" is IMO better than "distance total increases week by week."

(In all of this, I'd like to disclaim that I haven't actually looked at a C25K plan in years. For all I know, maybe it was updated to include mandatory deloads and a recommended 5-mins-a-day-bodyweight-legs-routines. But these were my main "this could be better" takeaways when I last saw the schedule)

I hope this is clear and above all doesn't dissuade you! You're gonna smash that 5k

#the-cloudwatcher #ask #jockposting #runblr

[hazard-and-friends]

K'seil 2024 Goals

She'll get a 6 month update in January, so here's looking forward.

Everything here is skills--thus far I wouldn't say she has anything that needs the 'behavior mod' header. And just for context: She'll be 18 months at the end of next year.

Separations:

No complaints in the car

At home to 4 hours with Hazard, to 45 minutes without him. Right now we can't go out the door, leaving her completely alone, without screaming--this is absolutely FOMO and not sepanx but still, it'd be nice to take him for his own walks.

Be able to be crated or penned out of sight and eat her dinner, a skill which we spontaneously lost this week.

Calm if I'm training Hazard and not her

In the home:

Can be left unsupervised out of her crate

Does not require evening seclusion time (to be taken into a bedroom with 1 person and No Fun Toys) in order to sleep

Does not scream-bark out the window when someone makes A Noise at 3 am

Only plays with/chases Penny appropriately

Stops stealing underwear!!!

We can take down the x pen around the shoe rack

At work:

Can do 3-4 classes where she's in the car for the bulk of the class, comes out if needed to demo, goes back in, spends 10 min out between classes, then goes back in without complaint.

Can be an appropriate neutral dog for reactive dogs

Exercise:

Come on my 3x weekly runs ("runs") (I do not want to hear about joint health, the Canine Conditioning group which is otherwise nuts about safety says c25k is just fine for 6 month olds which she is as long as it's not fatiguing her. which it isn't. it's fatiguing me.)

Happy and comfortable on narrow hiking trails passing people and dogs

Titles:

NOTHING BEFORE 1 YEAR

only exception might be CGC but even that's dubious

In the last 6 months then: CGC, TKN/TKI, stick her in an ORT if she's ready, find some CATs/Fast CATs if anyone's running them that late in the year.

Otherwise, tag along to Hazard's trials and soak up the Vibe

But primarily I don't want to add a bmod section to this next year. If she remains happy healthy and stable in a year I will be thrilled.

#bucket full of starlight #training log

[run-like-a-zombie]

Dear diary,

Well, it’s been a while. Quite a long while, actually. I started today with editing my age on my profile, had to change it from 36 to 39. I’m not really sure where I left off -- I don’t remember if I posted that my then-boyfriend almost died of what may very likely have been one of the first cases of covid in Sweden? And then, six months after, I left him after an 8 year long relationship. I am now with someone new, someone who a 100% matches ME and it is incredible. I have been in love before but I have never had anyone so perfectly suit me, it’s amazing. 

We moved in together a year or two ago, and of course the live-together life is good! We eat good, drink good, and unlike my previous relationship I don’t like taking long walks because I want to spend time with my SO, lol. So my body ...well... started changing. Back to where I was 12 years ago, at my heaviest. I feel very uncomfortable in my body (but he sees no flaws, even though he understands my plight and holds me when I get sad over how out of shape I got recently) and have started over and over again. I injured my shoulder in September, something that I can still feel on a bad day, but I am SO ready to get started with lifting weights again. I may even get a gym card! :) 

I am running, kind of. I am on week 3 (or 4?) in a C25k, and it feels good. I run 1-2 times a week, since I have some issues with my left hamstring since I injured it a couple of years ago. It is weird, being almost 40. My body does not at all respond as it did when I was 30, and injuries last longer. What the hey. 

But yeah, I’m getting back on track again. I took some “before” (current!) pictures the other day. I am not sure wether or not I will share those -- it would be good for accountability, but I also feel so ashamed over how rotund my belly looks. I look pregnant, which I am *not*. I may sit on them until I have a good “after” to compare to. We’ll see what I do. 

I missed you guys. I’m not sure how many of you are still here, but I think about you all very often. So yeah. Reach out and say hello if you’re still here, still going strong or starting over or just lurking? :)

Have a nice day <3

//Carina

#personal #dear diary #fitblr #starting over #rock bottom #life update

[princesscolumbia]

Just finished running my Week 1 Day 3 of #C25K with @c25kfree

#everymomentcounts #run #running #health #fitness #couchto5k

[strugglingrunner]

Post #3

What I did wrong:

I wore heels.

High heels, all day. Bad idea, by the time I got home, under my feet hurt.

What I did right.

I ran.

How did today's run go? It was challenging, C25K app, Week 2, day 3,......walk 2 mins, run 90 seconds, sometimes those 90 seconds seem so long. Today's format allowed me to have a 19 minute mile, I ran for 31 minutes today.

At home, I sit too much, at work I sit too much, getting out and moving ensures....well, movement. and I need it, I feel lighter, happier, and renewed after a run. Yes, my legs ache, and yes, my feet hurt, that makes me feel alive. While I run, I fantasize about 5Ks, 10Ks, and even half marathons! I think about how blessed I am to move. I think about how much easier it used to be. I think about being able to do this forever.

Bye for now.

[fattofitemma]

Coming out of keto

Transitioned off keto to help with my training and food freedom.

Going ok. I'm trying to not binge eat. If I feel like my appetite is too high then I will switch back to keto to bring that back down.

Trying to keep protein really high to boost muscle gain. Keeping up with 3 sessions per week: shoulder and back, legs, chest and arms. Really enjoying olympic weightlifting.

Back to start of C25k after achilles tendonopathy rehab. Have physio next week to keep my legs loose. The whole lot tighten up and the heel pain is unreal. But I know what to do now. Enjoying running with the dog.

Not been able to swim as much or circuit training due to childcare, so that's rubbish. But able to go yoga on Monday which is my least favourite class because it hurts so much and I look stupid! But have to work on my mobility.

Got a fun week of training ahead.

#fitspiration #fitblr #fitspo #fitfam #fit girls #keto #lchf #pcos #ketogenic #ketolife

[xtinedancefit]

May Week 1 Workout Plan:

I think it’s past time for me to start working out regularly again. If I’m gonna spend 3 months in Colorado this summer, I need to be in tip top shape so I can enjoy some hiking. Plus I’ve plateaued in my weight loss, and I still have another 70lbs to lose.

I always complain that my work schedule is busy, but I know I can squeeze some gym time in there.

Here’s my workout plan for the week:

Mon: Ballet class

Tue: Yoga, Gym (Chest/Arms)

Wed: Gym (Abs/Body Strength)

Fri: Gym (Legs/Flexibility)

Sun: Hike or Run

If any of those days have good weather, I’ll add in a walk or C25K training.

If I keep myself accountable, I’ll be able to workout 5 days this week. Let’s see if I can do it!

#me trying to become a fitblr again

[etirabys]

I was just looking whether there are any running/c25k people are on tumblr and your "on jogging" (or running? ofc i can't remember now...) post was the first I was shown.

I know it's been a whole year since you posted that but I'm wondering: did you continue running? do you still run?

(the post in question)

I still jog, although not at the 3/week pace I think really keeps my physical and mental health good. Here's my track record for the year (15 means "3 miles of a walk/jog cycle, 15 cumulative minutes of running"):

March fell apart because of two covid quarantines and then travel, but I was clearly not doing it regularly before that. Sometimes I skip because the weather is bad, but mostly this is because I do not enjoy jogging. I'm trying to switch to some form of dance for my cardio instead, so that I can have fun and get laid.

#dashreplies #germanlang

[umfazi-wephepha]

Had a semi decent week, I did order Chicken Licken on Sunday and takeaway including cake during the week.

Sleep is getting better.

Lactose intolerance kicking my ass though - recent discovery of yoghurt rearing its head but going to minimize.

Started taking bone broth, not sure what the benefits are but it’s protein I guess.

Seeing the benefits of not consuming alcohol. New year’s intention: become a two-drink girlie when I do drink.

Going to start week 3 of C25k next week. Looked for new running shoes, nothing makes sense but we persevere.

[bakfoo]

New Years 2024

Did a lot last year, let's see if I can trick my goal oriented brain to do even more this year!

Go from 200 lbs to 185 lbs over the course of the year

Start C25k in February

Run 3k before April Ends

Run 5k before July Ends

Participate in either 2-gun or IPSC competition (April to October)

Make homemade ramen broth every 2 months (bonus: make a vegan broth for CCR research)

Start using garage as a gym (barbell + weights needed by end of Feb)

Learn Classical Guitar (finish book 1 by EOY)

Learn the basics of Procreate Dreams (Take a course or video every month starting in April

Take a video art tutorial each month and make an applicable doodle every week

Introduce 3 more key characters in CCR and finish 2 arcs

[makaientjluvdaprince]

Just finished running my Week 7 Day 3 of #C25K with @c25kfree #everymomentcounts #run #running #health #fitness #couchto5k

#everymomentcounts #couchto5k

[seltzerizfriend]

August 21

Altogether, today was a very productive day. I woke up pretty early for this summer and I went to the gym in the morning. I studied a lot for my pre calculus test (feeling much better about it now!) and also was able to devote over an hour to studying languages. On top of that, I completed all my dailies on .... .- -... .. - .. -.-. .- (its a habit tracking app/website, I just don't want this post occurring when someone searches for it on tumblr). Unfortunately, I did no go to karate today, but passing my pre calc exam is a little more important, especially since I already went to the gym.

Lunch (1315):

Nectarine, 60 cals

Oatmeal, 258 cals

Total: 318 cals

Snack (1740):

3 cherry tomatoes, 16 cals

4 deviled eggs, 158 cals

Glass of milk, 163 cals

Fortune cookie, 30 cals

Total: 367 cals

Dinner (2050):

Protein shake, 561 cals

Day Total: 1246 cals

Exercise:

I walked to the gym and back (30 mins) and burned 161 cals doing so. At the gym, I warmed up on a stationary bike for 15 minutes (209 cals), then I did an hour of various bodyweight exercises (268 cals) before running.

Week 6 Day of C25K

The run didn't go too great, I probably was lacking energy from not eating much the past two days (read: not at all), so I mainly speedwalked and still managed to cover over 2 miles.

Total exercise: 985 cals

Net Total: 261 cals

#morse code stands for habitica #great tool if you want assistance with doing things #numbers next to meals are times because i like military/24 hour time #holy shit that came out long maybe i should talk to people irl #tw disordered eating #tw ed #ed disorder #ed not ed sheeran #ed bllog #tw ana shit #calorie tracker #seltzer thoughts

[princesscolumbia]

Just finished running my Week 5 Day 3 of #C25K with @c25kfree #everymomentcounts #run #running #health #fitness #couchto5k

[fat-bottomgirl]

Weekly Goals 1/30/23- 2/5/23

1. Finish week 2 and week 3 of c25k before flying out of the country

2. Drink 16 oz water daily.

3. Get at least 7 hours of sleep each night.

SW: 190.4lb

CW: 192lb (1/28/23)

GW: 160lb

[freeappall]

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