Workout, Week 2

This week I had:

Tuesday, Bootcamp
Wednesday, Running
Thursday, Bootcamp
Friday, Kickboxing

The highlight of my week was how good I felt running on Wednesday in my upper body. I felt like I could run forever and wasn't out of breath or winded or anything, BUT my shins (shin splints) hurt the worst they ever have. I almost couldn't walk home. I did run a mile though, faster than ever before which was so awesome. Bootcamp this week was great - no soreness this week really. Kickboxing, as always, was an insane workout but was so rewarding. As of today I haven't eaten out in 7 days! Last Sunday was a splurge day and as a result I didn't have any change in weight this week but I also didn't gain so that is positive. Trying to decide to let this day be a splurge day or not to see how it affects weight loss in the week. Starting week 3, I feel so good that Im doing this. I'm having to take a break from running per the trainers request, so that my shin splints have a chance to heal. But once those shin splints are back on track Im off and running!

Bootcamp Day #2, Kickboxing Day #1, Running Program

So Bootcamp Day 2 was pretty rough esp with being sore from day 1. But nothing compares to kickboxing day 1, holy moly is kickboxing a workout. Nothing like I've ever done before and man was I sore that night. Look forward to more kickboxing in my future for sure because that stuff is legit. After bootcamp on thursday, kickboxing on Friday, the 20 week running training program kicked off on Saturday with a group run. There were 91 people there! We had a time trial for a mile and I made it in 15 minutes, which is sadly really good for me. We have running homework during the week on our own and then every Saturday we all run together. I think its going to be great! Started having shin splint issues again sadly just after that one run on Saturday - gonna check with trainers about what they suggest.

Bootcamp Day #1

Started 6am bootcamp today with a few girls from school. I tried to arrange about 10 of us to start, but ended up with 3 plus me going at 6am and Amber who goes at night. We are doing two days bootcamp, and one day kickboxing. Today, our first day, went really well and I love our trainer who really respects each of our own individualized abilities and pace. The soreness is setting in tonight, but its the soreness that I like because I know I worked hard!! Looking forward to this journey!

Following up

Running since finishing the C25K program on July 2nd has been minimal. 5 weeks in Mexico, followed by a stressful time with qualifying exams, and then Alisa being gone for two weeks to Europe has left us a little rusty. Nonetheless, we stuck to our commitment of running in the race for the cure. We didn't run the whole thing, but we did run a bit. We feel grateful for how far we've come. I feel like if we'd have had the race closer to the time we finished our training program we might have been a little more successful, but well, life happens. We are both trying to get renewed about running. I'd like to get back on the training schedule so that I have a schedule and milestones. For now, we celebrate how far we've come!

WE FINISHED!!!

Week 9 Day 3 - 30 min run - and we are DONE!! Well, done with the C25k program at least. Can't believe how far we have come. Tonight we were troopers and ran in the rain. What a joy to set out to complete a fitness goal and ACTUALLY complete it. Seems like just yesterday we were huffing it and dying on our 30 second runs. I don't know that I love running yet, but I love the way I feel after doing it, and pushing myself to the max. We are excited about continuing our running in the future and look forward to our first race on Oct 2nd.

From the c25k forum

This is the best post I've read yet on all the things essential about completing the c25k -

These are the top 10 pieces of advice from the forums which not only helped me finish C25K, but kept me going after it ended. I don't claim at all to be an expert, so please take this advice with caution. These are things that worked for me personally, and since I've benefited from everyone's support, I wanted to share and hope you find some of them useful.

BACKGROUND AND DISCLAIMER: I am a person who has never been athletic, struggled with weight all my life and have never run an entire mile without stopping to walk along the way -- EVER. I'm not the "used to be fit in high school" person and have always struggled with running. And to top it off, I had major surgery on one of my legs which has limited my activity for the past year or so. Though the odds seemed to be stacked against me, I still set out to finish the program. And not to be cliche, but if I can do it, you can too!

(In no particular order)

1. SLOW, SLOW, SLOW. I tried C25K before and quit because I couldn't finish the intervals and got discouraged. After reading through the discussions, I realized I was running too fast. So I started out jogging the intervals at a very SLOW pace. In fact, I could basically walk as fast as I was jogging. However, my goal was to FINISH the interval in a jogging/running stride, and if it had be at a very slow pace so be it. I would only speed up if I was nearing the end of an interval and felt like I could push myself for the last 30 seconds, minute, 2 minutes, etc. And anytime I felt too tired to keep running during an interval, I would tell myself to run slower for a period of time before I would allow myself to walk. As a result, I finished all the intervals as intended (no walking when I should have been running!), and it kept me motivated. So when in doubt SLOW DOWN! You have the rest of your running career to run faster.

2. Research running forms. Because of my surgery I wanted to ensure that running did not exacerbate or create new injuries, so I researched a couple of running forms. Since you're starting out and running slower, this is the best time to form good habits. It would be a shame to have to course correct later, because you've injured yourself. It can be overwhelming, but just look at a couple. I chose "Chi" running and love it, but there are tons of discussions on this topic to help you find one that works for you.

3. Invest in good running shoes. Make sure you have good shoes (within your price range of course) to help prevent injury. I would recommend against using old running/tennis shoes that you've had in your closet for a couple of years. I was tempted to do that myself, but I am really glad I didn't. Instead I went to a specialty running store to get fit properly, and it's been a worthwhile investment.

4. Focus on the 30 minutes and less on the 5K. Because of my fitness level and previous injuries, I decided to just focus on running for 30 minutes and ran however far I could in the allotted time intervals. For me, focusing on the distance would have pushed me to run faster than I was ready to or would have discouraged me because it felt too long. But once I finished the program and could run for 30 minutes, I now had distance as another goal to focus on completing.

5. Use a C25K podcast/application. These are so helpful to track the time for you, so you can just focus on running. Love, love, love them! I looked into Robert Ullrey's podcasts which are free, but ended up using the C25k App for the iPhone. The best $3.99 I've spent, because it tracks the time, allows you to set your own music playlist from iTunes and has a nice, easy interface.

6. Mix in moderately fast to slow music. I used to only listen to high energy, high tempo music, because I thought it would keep me energized, but it also encouraged me to run faster than I should. So I started adding slower songs to my music mix to remind me to slow down.

7. Allow yourself to have some bad days. There will be some days that will be great and some days that for whatever reason don't go as well. Don't take bad days as an indication that you can't do it. When I had bad days, I just kept it at that -- a bad DAY.

8. Try the 10 minute rule. On the days when I really struggled with motivation, I would tell myself to go out for 10 minutes. If I still didn't feel like it after that, I would allow myself to stop and at least have the satisfaction that I tried. But once I got out there, I found the energy to go another 10 minutes -- and then another 10 minutes or however long I had left. Before I knew it, it was over! So focusing on smaller time increments can help if you're struggling with motivation.

9. Breathe. When I would get tired, I would slow down and focus on my breathing -- in through my nose to my gut and out through my mouth. It helped get my mind temporarily off the pain and ensured my body got the oxygen and the extra boost it needed. I'm still trying to figure this out myself, so I would recommend researching the discussions on this topic.

10. Don't tell yourself you can't do it until you've tried it. My runner friends told me running is as mental as it is physical, and I definitely found it to be true. Your mind can either set you up for success or failure. So don't defeat yourself before you even start. There were times on the program when I would look to the next day/week and have a mild heart attack. But when I started thinking "There's absolutely no way that I can do that...", I would stop myself and think "At least try it first before saying that." And amazingly, I would be able to do it using all the tips above to get me through that first 5 minutes, 8 minutes, 20 minutes, 30 minutes.

I recently finished the program and will be running my first 5K soon. I can't tell you how gratifying it was to run my last run on the program and even better, I want to keep going. You can and will be there one day too! Good luck and believe in yourself.

Week 9 Day 2 - Milestone

30 min run - and my first long distance run without having to stop and walk. Since we started the 25 min runs, which then lead to 28 min runs, and now 30 min runs I've always had to walk during the run for 1 to 2 minutes before being able to finish. Tonight however, I ran the whole 30 min without walking!!! I can't believe it. It felt much easier today than Day 1 this week, but it did feel excruciatingly LONG. I felt like we'd been running for 45min+. 30 minutes running, holy moly - its so crazy that at week 1 we were so horrible and out of shape. The program works kids....and we wrap it up on Friday!

Why Do I Run?

Finally, WEEK 9!!!!

Its a miracle, a fat girls dream, a true testament that anyone can become a runner. We made it to Week 9, all in one piece, mostly. These past few days my shins feel like the muscle is like ripping off the bone, its horrible. But when I actually run, its not that bad, so I still press on. So, requirement was a 30 min run tonight. I did a 28.5 run, and 1.5 min walk. Alisa did the whole 30, Im so proud of her, and she even did it with numb feet for our last leg.

We changed scenery for running tonight and please let me calmly emphasize
CHANGING YOUR RUNNING ENVIRONMENT IS ESSENTIAL!!!!!! My entire mood was different tonight during running that it has been the last couple of weeks running at the track. It was such a boost in my spirits. I know I could have not stopped for the 90 secs, but my mind still has a little hold over me, but I am working harder to just trust in my body and what I know it can do and be pushed through.

Two days, til our official graduation from the program I guess!

Week 8 Complete

Whew - what a hard week, if we could I think we'd repeat this week. Not only was Day 1 run cut short because of rain, but where we would normally feel "ready" to move onto the next week, we are still struggling with the 28 min runs. Even though we've only gone from 20, to 25, to 28, and now to 30 - it seems like such huge jumps. For week 8 day 3, I ran 24 minutes - I was running on very little food and very little sleep so I guess I consider the 24min as doing pretty good. Weird that the 24 was all I could do, when on day 2 I was able to go 30 min - its inconsistent. Have realized that hydration is so key in how you feel when you run, but haven't been disciplined enough with it. Anywho, onto week 9, our last week, which is three 30 min runs. Crazy that we are at this point!

Week 8 Day 1 and 2

This week is 3 days of 28 minute runs - yowsa!

W8D1 - Ran 15 minutes and then a lightening storm came and I got scared. I did however do the fastest mile I've ever done.

W8D2 - Ran 31 minutes, but walked a minute, so really ran 30 minutes, and finally finished two miles......it was the hardest run yet, I wanted to give up and walk the whole time, but all the runners around and alisa doing so well in front of me pushed me onward. My legs are soooo tired - I breathe fine and dont have much pain really, my legs are just so heavy and wont pick up. We marveled at all the little tiny runners tonight who make running look like its nothing. Maybe one day we can be like them.....

Week 7 Day 3

25 min run tonight, wanted to try and run for about 30, but couldn't. Im still proud of my 25! Had to run without Alisa again tonight, but Amber was there doing her week, so I had company! Less leg pain tonight than usual, before I went I iced for awhile and took some drugs, so maybe thats the key to less leg pain. Sunday night starts week 8 which is 3 days of 28 minute runs, and then the last week is three 30 min runs, or 3 miles. CRAZY!

Week 7 Day 2

PAIN!!! I haven't hurt this bad in a long time, my legs are killing me......I made it the 25 minutes tonight but it was TOUGH. Alisa was out with her back tonight, but Amber had previously decided to join us so having her in the vicinity while running was helpful. I think I would have given in and walked tonight without someone there. I feel like there isn't any rhyme or reason sometimes to the ease of running. Sometimes Day 1 is killer hard to run, but this week Day 1 was WAY harder than today, Day 2. Day 3 is usually pretty consistently the easiest, so we'll see how Thursday goes. Must go ice and take lots of drugs.......

Week 7 Day 1

25 minute run tonight......Painful at first, stopped and walked 15 seconds, then kind of got in my groove. At one point I wasn't breathing any harder than when I walk, and Im like hey I feel like I could go for quite awhile if only.......MY LEGS DIDNT HURT SO BAD! My right calf hurts so bad.....and its so frustrating to know that it would be so much easier if my leg just wouldn't hurt so bad. When I got to the 25 minute mark tonight, I decided to keep going to see what I could do and to try and make it up to Alisa, and I ran an extra 4 minutes!!! Its so much easier at the tail end of the run time than it is at the beginning. Can't believe we are on week 7, and our 8th week of running!

Alisa and I have had a lot of people talk to us about starting, or telling us their progress, and we are so excited. You should know that we are both doing this as "obese" people and so anyone can do it. Im not having any weight changes because of the stupid Depo shot, and I've still been able to move along. So don't let your weight make you scared to start. Michael on this past Biggest Loser season, was running way more than us at like 350lbs. Push yourself, and KNOW that you can do it.....

WEEK 6 Complete!

25 minute run tonight - it was hard!! I stopped once and walked for 20 seconds, and then ran an extra 20 to make up for it at the end. I ran about 1.5 miles. My legs hurt less afterward tonight than usual - before I ran I took ibuprofen and iced them awhile - maybe that helped. Cannot fathom that we are on week 7. Each day of week 7 is a 25 minute run - YIKES!

Alisa and I will finish the 9 week program right before I leave for Mexico. I've been in contact with a couple people in my Mexico class about running while we're there and several seem down for it. Don't want to get behind....

Week 6 Day 2

10 min run, 3 min walk, 10 min run

Our ipods were both out of commission today, so we ran music-less, and that my friends is HARD. Without music I hear my every gasp for air and feel like I am waiting for every minute to pass, and waiting for 10 min to pass TWICE is hard. My legs still hurt really bad - Ive been wondering if its tight calves, shin splints, or maybe planting my foot wrong when I run (heel vs. toe first, etc.). So much pain after the run and then every day after....still taking advil and icing quite often. I know that when some weight comes off my legs will likely be much happier and maybe less likely to scream out in pain.

Speaking of the weight....went to the doc this week (lady doc), told him about having been running for 7 weeks now, and not having any change in weight. He said the Depo birth control shot is killing it for me, and that I prob won't see any dramatic weight changes til its out of my system which is in October - BLAH. He said not to be discouraged because Im still getting healthier, and more fit.....so Im trying to focus on that.

Day 3, Friday, is a 25 minute run!

Week 6!

Week 6 Day 1
5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run

Well it was definitely a Day 1 run and definitely a Monday. I had a really long day, on very little sleep last night, and my shins were hurting today - I DID NOT WANT TO RUN TONIGHT. If I didn't have Alisa scheduled to meet our place at our time, I know I would have sat on the couch and been lazy and then felt really really guilty that I didn't go. So I'm glad I went, but man was it hard today! Crazy that we ran 20 minutes strait on Friday but these little increments were hard today. Everything on our bodies hurt. I've noticed that even though its painful or miserable at times, I don't feel like "I need to stop or I'll die" like I used to. I more feel like "You feel miserable, and its hard, but you've felt this before its nothing new, and you can finish!" Came home much more energized than when I left so it really was a mood booster.

A lot of people we know are inspired by us and are starting the program themselves. Its very cool!

We decided today to shoot for running the Race for the Cure on Oct 2nd!

Ashley told us tonight about a 2 mile race on Sept 11 so we might try that one as well. The world is our oyster!!

WE DID IT!!! WEEK 5 OVER!!

We ran 20 minutes tonight - holy moly!! Alisa ran 1.5 miles and I did about 1.3 miles, all without stopping. WHO ARE WE??? We were fat girls who could hardly run the 90 second runs a few weeks ago and now we are running 20 minutes without stopping - what???? It was rigorous tonight but not total doom. Once I got to like 18minutes I felt like it was easy to push on. No noticeable pain while running but afterwards - OUCHIE - my shins are on fire.......keep reading a bunch on shin splints and trying to do exercises for them. Im so so proud of us, who would have ever thought we'd make it to Week 6. We are a good team, and would have likely given up long long ago without each other. Here's to us, and accomplishing a huge run tonight!

Week 5 Day 2 - MILESTONE

I wanna pause and remember this day and this feeling for a long time. I know it was only two legs of 8 minute runs, but it is a lot for us, after really struggling on the 90 second runs only a few weeks ago. Breathing was easier tonight, endurance was easier, afterwards was easier, everything was easier. I really wish we could do this day a few more times but we are off to 20 minute land on Friday. I think we can do it....but its gonna be a big jump!! My mentality is really changing, and I am so so grateful.

WEEK 5!!!

Week 5 - 5 min run, 3 min walk, 5 min run, 3 min walk, 5 min run

We made it to week 5 and through Day 1! Wasn't so bad at all. I can tell I'm progressing for sure. We are gearing up for a really difficult week, and mentally preparing for the 20 min run on Friday! I got an inhaler this weekend to see if that'd help my wheezing and breathing from here on out. Couldn't tell a major difference today, likely because I'm a little sick, but I will continue to use it in hopes of getting a little respiratory relief. Funny that we ran 5 min legs three times today, when a few weeks ago 90 seconds was the death before us. Like Aaron always says, "You're body can always do more than you think."

You can do it Shannon & Alisa!!

Week 4 Complete!

Ran Day 3 of Week 4 yesterday and felt great! Best run thus far, think it was a little over a mile. No pain, and no having to stop because I felt like I couldn't go any longer!! So glad we repeated week 4, and now we feel we are ready for week 5. Aaron has been teaching me some things like, your mind tries to tell you to quit in order to protect your body, but you can really go further and longer than you think. Hopefully we wont have to repeat any more weeks, and can finish the 9 week program right before I head to Mexico.

Week 4, Round 2, Day 2

Alisa and I ran in the mid-day heat - it sucked!!!!! Usually I feel some relief from day 1 to day 2, and then a big difference on day 3, but doubt this week will be like that. We gotta get back in our groove, because next week is gonna be CRAZY. It ends with a 20 min run - I cannot fathom.

Update

So I didn't run Day 3 of Week 4 - decided to lay off the knee to see if pain went away. Saturday I went back to the running store and got the insoles that are heated and then molded to your foot. Today (monday) with my insoles, a knee brace, and few pre-running tears, and my best friend to push me I am back running with no knee pain. We are repeating Week 4 so today is like Day 1 of our 2nd time of doing week 4. Couldn't have done it without Alisa, cannot stress how important a running buddy is. I would have stopped numerous times if not for her being there. Glad to be back, its lifted my spirits. Here's to no more injuries, please Lord!

Week 4 Day 2

PAIN!!!! My legs, shins, were hurting now that went away but I have pain on the anterior (inside, right?) part of my knee, it was hurting before running tonight but then running tonight made it hurt real bad. We finished however. I have come to grips with the fact I need to take a few days off though, I don't want a long term injury.......It was so hard today, can't believe we did it. Alisa keeps me goin when I wanna give up!

legs

legs are killing me lately, not sure whats wrong or how best to handle things - dont want to take a break because we have such good momentum, but don't want to cause injury - ahhhhhhhhhhhhhh

Week 4 Day 1

And so Week 4 begins.........3 min run, 90 sec walk, 5 min run, 2.5 minute walk, 3 min run, 90 sec walk, 5 min run - HOLY SHIT it was hard. The 3 min was nothing, the 5 minute runs were KILLER. Pretty sure (per aaron) that I have shin splints, which is making things pretty painful but Im icing them at night and pressing on. Tonight my new ailment from running is that my nipples hurt so bad! I think I'm rubbing them (non-erotically) while running so I need either new arm form or some bodyglide or something......

Can't believe we made it through today, it was crazy crazy crazy, can't believe what we are capable of! If it wasn't for Alisa....man, I couldn't be as strong.

Rest tomorrow for sure!

Week 3 complete!

Finished W3D3 today, thank heavens - today was so dramatically different (easier) from W3D1 its crazy. Lots of leg pain this week that I'm hoping will cease soon. Changed running location today and ran on campus, it was an excellent change in scenery!

Week 3 Day 2

Today was the hardest day yet by far, it was so hard not to quit and give in. Thank God for Alisa running in front of me to motivate me along. At this point kind of feel like maybe we should repeat this week but then again want to press on........Feels good despite the torture tonight to have finished.....

Week 3

Week 3 - Two repetitions of 90 sec run, 90 walk, 3 min run, 3 min walk

It was killer today, killer. But we did it. The three minute runs were killer, I could make it 2 minutes but the last minute was rough. Sounds so pansy to say 3 minutes was hard, but it is so I guess. Afterwards tonight my teeth to my ankles hurt, and I had a lot of wheezing, coughing, sneezing - weird. No digestive issues the past two runs which is good. Big kudos to Alisa who ran tonight through shin splints. Feels great to have done it, but kind of dreading Wednesday.....

Week 2 Complete!!!!

Ran Day 3 tonight, and despite running it right after waking up from a nap I feel like it was the easiest day yet for me. My ankle was a little sore at the end, and my lower back is stiff, so hopefully some stretching will work out those kinks. Gonna start doing the Biggest Loser Yoga on the weekdays that I dont run. Onto week 3!!!!

W2D2

Good run tonight, though I missed my running buddy Alisa. She was replaced temporarily with my big red dog. Much easier tonight than Day 1, and it was even hotter. Felt like I was going longer without looking at my watch. Jammed to a really good Run Worship album. Still having poo urges while running, and would really like that to cease!

Week 2 Day 1

90 seconds running, 2 minutes walking for 20 minutes

It was so hard today!!! I feel like such a baby but the change to an additional 30 seconds running was rough. Alisa and I pressed on though, we were troopers. The rest of our week is gonna be on our own, so here's to us not slacking! Ready for it to be easier......

Week 1 Complete!

Ran again today with Alisa, still hard to breathe in the first few sets, but better at the end. Today completes week 1, yay!! Trying to decide to do week 1 again or just push on to week 2. My running shoes have been so good to me, not a single pain. Almost had a bathroom emergency tonight but alas, I held it in. Alisa and I keep saying "can you imagine what it will be like to finish this?" I think it would be one of the single greatest accomplishments of our lives. The program is great for me, the regimen and timing of things keeps me on track. Here's to a weekend off, and a good beginning to week 2 next week!

W1D2

Week 1, Day 2

It was super hard today, and Im so sore. Running with Alisa today definitely made all the difference. We did it! Still really hard to breathe tonight, felt the best on the second to last set of run/walk. In the end ankles burned really bad! Feel encouraged nonetheless. Alisa and I are gonna create a reward system for ourselves to help with motivation. Still haven't had a run without farting, is that normal?

tuesday

pretty sore today, crazy that just after that little yesterday Im sore all over today. today on my way home I really wanted to come home and run, what the hell? But, Im doing as my mentor Aaron says, and waiting a day in between............running with Alisa tomorrow, hope we don't kill over

Week 1 Day 1

Couch to 5k - Week 1 - 60secs running, 90secs walking for 20 minutes

Week 1 Day 1

The first 60secs was by far the worst, afterwards, not so bad. I wore three bras, one regular bra and one sports bra - there has to be a better way to be supported. I felt like they were squeezing the little air I could get whenever I was on 90 sec walks. Is it crazy that Winston walks at the same pace when I am running and walking? Maybe when I'm faster he'll be running too. Not sure when to eat with the running, I ate some before I went but then at the 20 min mark had to poo real bad. I think I can grow to like it.......this said after I just cussed it a whole lot while doing it. Here's to day 2.