my quest to run a 5k...

Week two... Still haven't bought proper running shoes, but since I am
running on a soft surface, haven't experienced any discomfort. This week I
ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my time
was much better. I'm running on average around 12 minute miles, but can
only maintain that pace for a couple miles, then my speed drops off quite a
bit. Today we woke to temps in the 20's. I was not at all motivated to get
out there, but we went out and bought a jogging stroller - so my husband,
two dogs and baby all came with me. We did a little over 2 miles before the
baby started to scream, but I felt pretty darned good afterwards! I'm
wearing a heart rate monitor, and was shocked when my heart rate reached
192! And I consider myself to be in good shape, but obviously not good
running shape. So I'll just keep training and see how that goes...

This week I only ran 6 miles. I'd like to double that within a couple
weeks. I ultimately want to be running 4+ miles at a time, and at least 3
times a week. I also want to achieve a 10 minute mile...

determined wrote:
> Week two... Still haven't bought proper running shoes, but since I am
> running on a soft surface, haven't experienced any discomfort. This week I
> ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my time
> was much better. I'm running on average around 12 minute miles, but can
> only maintain that pace for a couple miles, then my speed drops off quite a
> bit. Today we woke to temps in the 20's. I was not at all motivated to get
> out there, but we went out and bought a jogging stroller - so my husband,
> two dogs and baby all came with me. We did a little over 2 miles before the
> baby started to scream, but I felt pretty darned good afterwards! I'm
> wearing a heart rate monitor, and was shocked when my heart rate reached
> 192! And I consider myself to be in good shape, but obviously not good
> running shape. So I'll just keep training and see how that goes...
>
> This week I only ran 6 miles. I'd like to double that within a couple
> weeks. I ultimately want to be running 4+ miles at a time, and at least 3
> times a week. I also want to achieve a 10 minute mile...


Before you do any more running, buy real running shoes! You won't be
sorry. Time is not important when you start. And, you should be
walking/running. Try to follow a good beginner's plan, like Hal
Higdon's or Greta Waitz. I think both are on www.runnersworld.com

In fact, don't even think about how fast you can do a mile for the
first three months. Just focus on developing a solid base.

"SFrunner" <bastmag666@yahoo.com> wrote in message
news:1168819787.085067.94910@a75g2000cwd.googlegro ups.com...
>
> determined wrote:
>> Week two... Still haven't bought proper running shoes, but since I am
>> running on a soft surface, haven't experienced any discomfort. This week
>> I
>> ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my
>> time
>> was much better. I'm running on average around 12 minute miles, but can
>> only maintain that pace for a couple miles, then my speed drops off quite
>> a
>> bit. Today we woke to temps in the 20's. I was not at all motivated to
>> get
>> out there, but we went out and bought a jogging stroller - so my husband,
>> two dogs and baby all came with me. We did a little over 2 miles before
>> the
>> baby started to scream, but I felt pretty darned good afterwards! I'm
>> wearing a heart rate monitor, and was shocked when my heart rate reached
>> 192! And I consider myself to be in good shape, but obviously not good
>> running shape. So I'll just keep training and see how that goes...
>>
>> This week I only ran 6 miles. I'd like to double that within a couple
>> weeks. I ultimately want to be running 4+ miles at a time, and at least
>> 3
>> times a week. I also want to achieve a 10 minute mile...
>
>
> Before you do any more running, buy real running shoes! You won't be
> sorry. Time is not important when you start. And, you should be
> walking/running. Try to follow a good beginner's plan, like Hal
> Higdon's or Greta Waitz. I think both are on www.runnersworld.com
>
> In fact, don't even think about how fast you can do a mile for the
> first three months. Just focus on developing a solid base.

I'm doing the walk/run plan. But I have a 5k on Feb 24, and while I'm not
concerned about time really, I do want to finish! Thanks for the link to
runnersworld. They have a ton of info there.

determined wrote:
> "SFrunner" <bastmag666@yahoo.com> wrote in message
> news:1168819787.085067.94910@a75g2000cwd.googlegro ups.com...
> >
> > determined wrote:
> >> Week two... Still haven't bought proper running shoes, but since I am
> >> running on a soft surface, haven't experienced any discomfort. This week
> >> I
> >> ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my
> >> time
> >> was much better. I'm running on average around 12 minute miles, but can
> >> only maintain that pace for a couple miles, then my speed drops off quite
> >> a
> >> bit. Today we woke to temps in the 20's. I was not at all motivated to
> >> get
> >> out there, but we went out and bought a jogging stroller - so my husband,
> >> two dogs and baby all came with me. We did a little over 2 miles before
> >> the
> >> baby started to scream, but I felt pretty darned good afterwards! I'm
> >> wearing a heart rate monitor, and was shocked when my heart rate reached
> >> 192! And I consider myself to be in good shape, but obviously not good
> >> running shape. So I'll just keep training and see how that goes...
> >>
> >> This week I only ran 6 miles. I'd like to double that within a couple
> >> weeks. I ultimately want to be running 4+ miles at a time, and at least
> >> 3
> >> times a week. I also want to achieve a 10 minute mile...
> >
> >
> > Before you do any more running, buy real running shoes! You won't be
> > sorry. Time is not important when you start. And, you should be
> > walking/running. Try to follow a good beginner's plan, like Hal
> > Higdon's or Greta Waitz. I think both are on www.runnersworld.com
> >
> > In fact, don't even think about how fast you can do a mile for the
> > first three months. Just focus on developing a solid base.
>
> I'm doing the walk/run plan. But I have a 5k on Feb 24, and while I'm not
> concerned about time really, I do want to finish! Thanks for the link to
> runnersworld. They have a ton of info there.


Cool! You'll do fine. You'll finish great.

The hardest part of a 5K is to make sure you don't start out too fast.
Awesome to have another runner!

"SFrunner" <bastmag666@yahoo.com> wrote in message
news:1168823212.307980.206600@s34g2000cwa.googlegr oups.com...
>
> determined wrote:
>> "SFrunner" <bastmag666@yahoo.com> wrote in message
>> news:1168819787.085067.94910@a75g2000cwd.googlegro ups.com...
>> >
>> > determined wrote:
>> >> Week two... Still haven't bought proper running shoes, but since I am
>> >> running on a soft surface, haven't experienced any discomfort. This
>> >> week
>> >> I
>> >> ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so
>> >> my
>> >> time
>> >> was much better. I'm running on average around 12 minute miles, but
>> >> can
>> >> only maintain that pace for a couple miles, then my speed drops off
>> >> quite
>> >> a
>> >> bit. Today we woke to temps in the 20's. I was not at all motivated
>> >> to
>> >> get
>> >> out there, but we went out and bought a jogging stroller - so my
>> >> husband,
>> >> two dogs and baby all came with me. We did a little over 2 miles
>> >> before
>> >> the
>> >> baby started to scream, but I felt pretty darned good afterwards! I'm
>> >> wearing a heart rate monitor, and was shocked when my heart rate
>> >> reached
>> >> 192! And I consider myself to be in good shape, but obviously not
>> >> good
>> >> running shape. So I'll just keep training and see how that goes...
>> >>
>> >> This week I only ran 6 miles. I'd like to double that within a couple
>> >> weeks. I ultimately want to be running 4+ miles at a time, and at
>> >> least
>> >> 3
>> >> times a week. I also want to achieve a 10 minute mile...
>> >
>> >
>> > Before you do any more running, buy real running shoes! You won't be
>> > sorry. Time is not important when you start. And, you should be
>> > walking/running. Try to follow a good beginner's plan, like Hal
>> > Higdon's or Greta Waitz. I think both are on www.runnersworld.com
>> >
>> > In fact, don't even think about how fast you can do a mile for the
>> > first three months. Just focus on developing a solid base.
>>
>> I'm doing the walk/run plan. But I have a 5k on Feb 24, and while I'm
>> not
>> concerned about time really, I do want to finish! Thanks for the link to
>> runnersworld. They have a ton of info there.
>
>
> Cool! You'll do fine. You'll finish great.
>
> The hardest part of a 5K is to make sure you don't start out too fast.
> Awesome to have another runner!

My husband is quite the runner, and he made the comment to me today that I
start out way too fast. It doesn't feel all that fast to me, but my heart
rate sure does skyrocket (180bpm+). So I guess pacing myself will be one of
my biggest hurdles. I have a problem pacing myself in MOST areas of my
life, lol!

I am going to the running store tomorrow for shoes ;-)

"determined" <determined@comcast.nest> wrote in message
news:CfudnSQkUtYUIjfYnZ2dnUVZ_o6gnZ2d@comcast.com. ..
> Week two... Still haven't bought proper running shoes, but since I am
> running on a soft surface, haven't experienced any discomfort. This week
> I ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my
> time was much better. I'm running on average around 12 minute miles, but
> can only maintain that pace for a couple miles, then my speed drops off
> quite a bit. Today we woke to temps in the 20's. I was not at all
> motivated to get out there, but we went out and bought a jogging
> stroller - so my husband, two dogs and baby all came with me. We did a
> little over 2 miles before the baby started to scream, but I felt pretty
> darned good afterwards! I'm wearing a heart rate monitor, and was shocked
> when my heart rate reached 192! And I consider myself to be in good
> shape, but obviously not good running shape. So I'll just keep training
> and see how that goes...
>
> This week I only ran 6 miles. I'd like to double that within a couple
> weeks. I ultimately want to be running 4+ miles at a time, and at least 3
> times a week. I also want to achieve a 10 minute mile...
Shoes to suit your gait are really important - it's not just the direct
impact, though soft ground will help, but it's the way you strike the ground
and beginner runners are most prone to injury so do get some.

Endurance over speed every time. Don't even think about pace yet. On
another group I read they were discussing first 5k times and most were
between 35 and 40 mins so you are well on track.


--
Rachael

176/116/<119

www.justgiving.com/rachaelslondonmarathon

"Rachael Reynolds" <rachael.reynolds@mac.com> wrote in message
news:dPSdnZ6Gj8kc0jbYRVnytwA@bt.com...
>
> "determined" <determined@comcast.nest> wrote in message
> news:CfudnSQkUtYUIjfYnZ2dnUVZ_o6gnZ2d@comcast.com. ..
>> Week two... Still haven't bought proper running shoes, but since I am
>> running on a soft surface, haven't experienced any discomfort. This week
>> I ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my
>> time was much better. I'm running on average around 12 minute miles, but
>> can only maintain that pace for a couple miles, then my speed drops off
>> quite a bit. Today we woke to temps in the 20's. I was not at all
>> motivated to get out there, but we went out and bought a jogging
>> stroller - so my husband, two dogs and baby all came with me. We did a
>> little over 2 miles before the baby started to scream, but I felt pretty
>> darned good afterwards! I'm wearing a heart rate monitor, and was
>> shocked when my heart rate reached 192! And I consider myself to be in
>> good shape, but obviously not good running shape. So I'll just keep
>> training and see how that goes...
>>
>> This week I only ran 6 miles. I'd like to double that within a couple
>> weeks. I ultimately want to be running 4+ miles at a time, and at least
>> 3 times a week. I also want to achieve a 10 minute mile...
> Shoes to suit your gait are really important - it's not just the direct
> impact, though soft ground will help, but it's the way you strike the
> ground and beginner runners are most prone to injury so do get some.
>
> Endurance over speed every time. Don't even think about pace yet. On
> another group I read they were discussing first 5k times and most were
> between 35 and 40 mins so you are well on track.

Really? That makes me feel better. I kind of thought I might try
alternating faster shorter runs with longer slower runs and see how it goes.
I'm already bitten by the running bug ;-)

Today I am getting running shoes. I suspect I have high arches, so I guess
I'm a candidate for overpronation? I'm still trying to educate myself on
all of this.

Which group do you read for running? Is it in usenet?

Thanks,
Betsy

determined wrote:
> "Rachael Reynolds" <rachael.reynolds@mac.com> wrote in message
> news:dPSdnZ6Gj8kc0jbYRVnytwA@bt.com...
> >
>
> > Endurance over speed every time. Don't even think about pace yet. On
> > another group I read they were discussing first 5k times and most were
> > between 35 and 40 mins so you are well on track.
>
> Really? That makes me feel better. I kind of thought I might try
> alternating faster shorter runs with longer slower runs and see how it goes.
> I'm already bitten by the running bug ;-)
>
> Today I am getting running shoes. I suspect I have high arches, so I guess
> I'm a candidate for overpronation? I'm still trying to educate myself on
> all of this.
>
Let the store look at your run. I have very high arches but normal
pronation.

> Which group do you read for running? Is it in usenet?

rec.running

I also recommend the Runner's World Complete Book on Running, the Lore
of Running and Chris Cunningham's book of Fitness Nutrition (he was
Lance Armstrong's coach).

In article <CfudnSQkUtYUIjfYnZ2dnUVZ_o6gnZ2d@comcast.com>,
"determined" <determined@comcast.nest> wrote:

> Week two... Still haven't bought proper running shoes, but since I am
> running on a soft surface, haven't experienced any discomfort. This week I
> ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my time
> was much better. I'm running on average around 12 minute miles, but can
> only maintain that pace for a couple miles, then my speed drops off quite a
> bit. Today we woke to temps in the 20's. I was not at all motivated to get
> out there, but we went out and bought a jogging stroller - so my husband,
> two dogs and baby all came with me. We did a little over 2 miles before the
> baby started to scream, but I felt pretty darned good afterwards! I'm
> wearing a heart rate monitor, and was shocked when my heart rate reached
> 192! And I consider myself to be in good shape, but obviously not good
> running shape. So I'll just keep training and see how that goes...
>
> This week I only ran 6 miles. I'd like to double that within a couple
> weeks. I ultimately want to be running 4+ miles at a time, and at least 3
> times a week. I also want to achieve a 10 minute mile...

The walk-to-run class I've taken the last two summers was to get
beginners ready for a 5K. We started slow and worked our way to a 30
minute run:

Walk to Run Training Schedule
Tuesday Thursday Saturday
WK1 R3/W27 R1/W9 x 3 R/W 30
WK2 R3/W27 R2/W8 x 3 R/W 30
WK3 R6/W24 R3/W7 x 3 R/W 30
WK4 R9/W21 R4/W6 x 3 R/W 30
WK5 R12/W18 R5/W5 x 3 R/W 30
WK6 R15/W15 Practice 1/2 5K R/W 30
WK7 R18/W12 R6/W4 x 3 R/W 45
WK8 R21/W9 R7/W3 x 3 R/W 45
WK9 R24/W6 R8/W2 x 3 R/W 45
WK10 R27/W3 R9/W1 x 3 R/W 45
WK11 R30 Practice 5K R/W 45
WK12 R30 R30 R/W 45

This was a very doable routine for a really diverse group of people:
college students, middle-aged, desk-bound woman, and some portly fellas.

All of us who went on to run the 5k finished, and didn't do too badly. I
managed a nine-minute per mile pace--much better than I ever did in
class. I think it was the excitement of the event and the support of the
people around us. It was a really wonderful achievement for me. I wish
you well...

Amy

"A Ross" <aroneeight@cornell.edu> wrote in message
news:aroneeight-7C7C3C.11272715012007@newsstand.cit.cornell.edu...
> In article <CfudnSQkUtYUIjfYnZ2dnUVZ_o6gnZ2d@comcast.com>,
> "determined" <determined@comcast.nest> wrote:
>
>> Week two... Still haven't bought proper running shoes, but since I am
>> running on a soft surface, haven't experienced any discomfort. This week
>> I
>> ran on Mon, Wed, and Sun. I didn't have any sideaches this time, so my
>> time
>> was much better. I'm running on average around 12 minute miles, but can
>> only maintain that pace for a couple miles, then my speed drops off quite
>> a
>> bit. Today we woke to temps in the 20's. I was not at all motivated to
>> get
>> out there, but we went out and bought a jogging stroller - so my husband,
>> two dogs and baby all came with me. We did a little over 2 miles before
>> the
>> baby started to scream, but I felt pretty darned good afterwards! I'm
>> wearing a heart rate monitor, and was shocked when my heart rate reached
>> 192! And I consider myself to be in good shape, but obviously not good
>> running shape. So I'll just keep training and see how that goes...
>>
>> This week I only ran 6 miles. I'd like to double that within a couple
>> weeks. I ultimately want to be running 4+ miles at a time, and at least
>> 3
>> times a week. I also want to achieve a 10 minute mile...
>
> The walk-to-run class I've taken the last two summers was to get
> beginners ready for a 5K. We started slow and worked our way to a 30
> minute run:
>
> Walk to Run Training Schedule
> Tuesday Thursday Saturday
> WK1 R3/W27 R1/W9 x 3 R/W 30
> WK2 R3/W27 R2/W8 x 3 R/W 30
> WK3 R6/W24 R3/W7 x 3 R/W 30
> WK4 R9/W21 R4/W6 x 3 R/W 30
> WK5 R12/W18 R5/W5 x 3 R/W 30
> WK6 R15/W15 Practice 1/2 5K R/W 30
> WK7 R18/W12 R6/W4 x 3 R/W 45
> WK8 R21/W9 R7/W3 x 3 R/W 45
> WK9 R24/W6 R8/W2 x 3 R/W 45
> WK10 R27/W3 R9/W1 x 3 R/W 45
> WK11 R30 Practice 5K R/W 45
> WK12 R30 R30 R/W 45
>
> This was a very doable routine for a really diverse group of people:
> college students, middle-aged, desk-bound woman, and some portly fellas.
>
> All of us who went on to run the 5k finished, and didn't do too badly. I
> managed a nine-minute per mile pace--much better than I ever did in
> class. I think it was the excitement of the event and the support of the
> people around us. It was a really wonderful achievement for me. I wish
> you well...
>
> Amy

Cool Amy! Thanks! Can you decipher some of it for me?

> WK1 R3/W27 R1/W9 x 3 R/W 30

Does this stand for Week 1, run 3 minutes, walk for 27 minutes, etc? I'm
just not clear on this.

Betsy

"determined" <determined@comcast.nest> wrote in message
news:BcKdnbGH9sdMBTbYnZ2dnUVZ_vCknZ2d@comcast.com. ..
>
> "Rachael Reynolds" <rachael.reynolds@mac.com> wrote in message
> news:dPSdnZ6Gj8kc0jbYRVnytwA@bt.com...
>>
>> "determined" <determined@comcast.nest> wrote in message
>> news:CfudnSQkUtYUIjfYnZ2dnUVZ_o6gnZ2d@comcast.com. ..
>>> Week two... Still haven't bought proper running shoes, but since I am
>>> running on a soft surface, haven't experienced any discomfort. This
>>> week I ran on Mon, Wed, and Sun. I didn't have any sideaches this time,
>>> so my time was much better. I'm running on average around 12 minute
>>> miles, but can only maintain that pace for a couple miles, then my speed
>>> drops off quite a bit. Today we woke to temps in the 20's. I was not
>>> at all motivated to get out there, but we went out and bought a jogging
>>> stroller - so my husband, two dogs and baby all came with me. We did a
>>> little over 2 miles before the baby started to scream, but I felt pretty
>>> darned good afterwards! I'm wearing a heart rate monitor, and was
>>> shocked when my heart rate reached 192! And I consider myself to be in
>>> good shape, but obviously not good running shape. So I'll just keep
>>> training and see how that goes...
>>>
>>> This week I only ran 6 miles. I'd like to double that within a couple
>>> weeks. I ultimately want to be running 4+ miles at a time, and at least
>>> 3 times a week. I also want to achieve a 10 minute mile...
>> Shoes to suit your gait are really important - it's not just the direct
>> impact, though soft ground will help, but it's the way you strike the
>> ground and beginner runners are most prone to injury so do get some.
>>
>> Endurance over speed every time. Don't even think about pace yet. On
>> another group I read they were discussing first 5k times and most were
>> between 35 and 40 mins so you are well on track.
>
> Really? That makes me feel better. I kind of thought I might try
> alternating faster shorter runs with longer slower runs and see how it
> goes. I'm already bitten by the running bug ;-)
>
> Today I am getting running shoes. I suspect I have high arches, so I
> guess I'm a candidate for overpronation? I'm still trying to educate
> myself on all of this.
>
> Which group do you read for running? Is it in usenet?
>
> Thanks,
> Betsy

It's a UK diet site which just happens to have a running section.
WeightLossResources so probably not all that useful for you. Not sure what
the American Runners World site is like but the UK version is excellent so
I'd certainly recommend a look at that.


--
Rachael

176/116/<119

www.justgiving.com/rachaelslondonmarathon
>
>

In article <892dndMG8PiEKDbYnZ2dnUVZ_qmpnZ2d@comcast.com>,
"determined" <determined@comcast.nest> wrote:


> Cool Amy! Thanks! Can you decipher some of it for me?
>
> > WK1 R3/W27 R1/W9 x 3 R/W 30
>
> Does this stand for Week 1, run 3 minutes, walk for 27 minutes, etc? I'm
> just not clear on this.
>
> Betsy

That's exactly what it means. R/W means run and/or walk for 30 minutes.
If there's an "x", it means repeat however many times is noted.

The team followed this plan to the letter, and all of us who entered
finished the 5k (Pud's Run).

Good luck, Det.

Amy