You CAN Run a 5K

If I can run a 5K, then you can too! I'm overweight, not in great shape, and was out of breath after running a minute or two when I started. And I still did it - so you have no excuse {unless you have bad knees, bad feet or another injury}!

I started training for a 5K back in January along with a group of friends. It's best to have a buddy or a group to help keep you accountable! I used the Couch-to-5K training method and told about the experience after I ran the 5K in April. Woo Hoo! :)

If you do decide to follow the Couch-to-5K program {C25K}, I recommend reading my post 5 Myths of C25K. The program really does work, but I think you need to know a few things going into it. There are other 5K training programs around. Check with your gym, your local Parks & Rec, and local running shoe stores. Any opportunity to sign up with a group will help you stay on track more than trying to do it on your own.

Getting all the way to the point of being able to run the whole 5K is definitely work and requires some self-discipline. But I know you can do it! My friend Alicia from Confessions of a Snowflake shared some great thoughts about pushing through with the challenge of running {and weight loss efforts}. Also, for longer runs you will want some upbeat music to help keep you going. I just found this list of 100 Christian workout songs. Runners - what are some of your favorite resources for music and motivation?

You CAN run a 5K!

Have you ever jogged before? Have you walked or run a 5K? Have you been thinking about starting a 5K training program? Share in the comments!

Day 8 of #31Days. Find all the posts in this series by clicking the pic...

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Have a blessed day friends!

5 Myths of C25K {Couch-to-5K}

In April, I jogged a 5K after doing the Couch-to-5K {C25K}program! A few friends joined with me back in January to begin the program and work our way up to a 5K run. I'm still amazed that I did it!

I want to share some of the myths of the C25K program - not because I don't think it's a good program {it totally worked for me *and* my friends!}, but because I think you'll have an easier time getting through it all if you have all the info up front. I made the mistake of making some assumptions along the way which turned out to be wrong.

Now, I am speaking as a gal in her 40's. My friends that did C25K with me ranged in age from early 30's up to late 40's. So maybe if you're 20 years old, these aren't really myths for you! :)

C25K Myth #1:
You'll be running/walking 3 times a week, building up to 3 miles, so you'll lose a lot of weight.

So.so.not.true. I didn't lose a thing. In fact I gained. Now I did develop some muscle, which might account for that just a little. But my clothing never even got looser. And my friends didn't experience weight loss either other than maybe 2-3 pounds over the whole time. I didn't start the program for the purpose of weight loss, but I thought it would be a nice side benefit. So do it to increase endurance, to build muscle, to get in shape, to meet a new goal, but not to lose weight.

C25K Myth #2:
Since the program slowly transitions you from walking to running over 9 weeks, it will be easy to do.

So.so.not true. LOL! Walking really fast does not equal running or jogging. You work hard! The first day involves running 1 minute at a time and alternating with walking. I thought I was going to collapse before the minute was up!! All of us were surprised at how hard the running was and wished we could extend the walking recovery time. It was mainly the breathing - you start wondering if you've been smoking cigarettes and forgetting about it - your lungs are burning!

But as you go, you keep on making it further and further. In fact, though I was the largest lady in our group, I never stopped to walk during all my run times in the 9+ weeks! Of course I could be heard to say every Saturday morning - "This will be the day that I have to stop and walk!" This program won't be easy. Expect it to be difficult, but not too difficult for you to succeed! The difficulty of it just makes the accomplishment that much sweeter in the end. :)

C25K Myth #3:
This is just a simple run/walk program so you won't need any special gear or shoes.

Hmmm. You might be able to get away with it, but I wouldn't recommend it. I think you need good running shoes, something that plays music & earbuds, and a smartphone with the C25K app or a friend with one. Please get fitted for good shoes so you don't risk injury of knees or ankles or feet! I got my new shoes about halfway through. You should know that it's recommended to buy shoes 1 size larger for running. My friend knew somebody who tried to make do with her smaller shoes while she saved up for bigger ones and she lost a toenail!

You don't have to have music, but it really helps. Once I hit the 20 minute runs, I knew I needed something to distract me and keep me going. I used my smart phone - had the C25K app on to tell me when to walk or run and put on Pandora for music at the same time. Make good use of the technology you already have and go.buy.those.shoes!

C25K Myth #4:
Since you can do this program anywhere and there's an app for it, you can easily do the whole thing by yourself.

Well, if you are a very disciplined person, then yes you can. All of the ladies in my group agreed that we would have quit the program before finishing or wouldn't have pushed ourselves hard enough to actually be able to run the 5K rather than walking it if we hadn't had the accountability of meeting up with the group and signing up for a 5K together. We ended up getting together 3 days a week for our runs, which is slightly amazing with all of us having different schedules. It helps to have a friend or friends to help hold each other accountable and encourage each other at the same time. Find a buddy or a group and make it happen even if it's tough to schedule out.

C25K Myth #5:
By just following the 9 week program, you'll be running 3 miles by the end and will run the whole 5K without stopping.

If you follow the program doing distances rather than timed runs, or if you are a very fast runner, then this might not be a myth for you. We used the app and did the timed runs. As we got further in the program, we realized that we would still not be up to 3 miles by the end of 9 weeks at the pace we were running. We all ran at our own paces and I was the slowest of the bunch - nowhere near hitting 3 miles in the 30 minute runs at the end of the 9 weeks. Even our fastest runners weren't hitting it. I think it's very unrealistic that beginning runners would be able to do a 10-minute mile. Once we figured it out, we extended our program out an additional 4 weeks before doing a 5K and increased the amounts of time we were running while also trying to work on our pace and build endurance.

There were 5 of us that ended up doing the 5K - we all ran and all finished! I had never actually run the full 3.1 miles before that day though and it was hard. So the program works, but know that you'll need to run for longer times as you approach your 5K date and consider taking longer than 9 weeks to get ready - make the program work for you!

So C25K worked well for me and for my friends! But I think it will work a little better for you if you don't get caught up in the myths.

Are you a runner? Have you tried the C25K program? Do you disagree with any of my myths? I'd love to hear about your experiences!

This post linked to:
 ~ WFMW at We Are THAT Family

Have a blessed day friends!

One Word 2013 Update ~ Diligence {May}

Oh hi. Nice of me to post something, huh? :)

I'm a little late sharing my update for the month, but as long as I'm still in the month it's all good. Just so you know, I'm not trying to just brag here about how wonderful I am - using my One Word for the year. I do happen to be doing well this year with a One Word focus, but let me tell you that I have tried it many a year and it has never worked out for me before. So don't feel bad if you are struggling with a focus or goal for the year - give yourself grace, pick yourself up, dust yourself off, pray about it, and start over! 
 

So far I've managed to be diligent with something each month {Maybe I just chose an awesome word - I mean, I'm being diligent in updating you on my progress right?}. This month I have 2 examples.

First, I'm still running/walking 3 times a week! Ever since we started our Couch-to-5K group, some of us have kept on going. I admit, it's getting harder to run as the weather warms up and I've had to add in some walking part of the time. I'm thinking about doing another 5K this Summer, but it depends on whether or not anybody else wants to and whether or not I can get myself really motivated to do it!

The second thing I've been diligent with this month is Money Saving Mom's Clutter-Busting challenge! I've been getting rid of things every weekday in May. Some days I can't do it, but then I double or triple up in one day and catch up! Yay for getting rid of things!! I know this one stays on my mind because last night I actually dreamed about choosing a drawer and decluttering it - L.O.L.!! I've shared many of my declutter pics on social media, like Twitter. I'll try to do an update post about the challenge around the end of the month. I have some catching up to do today - I need to get rid of 3 days worth of stuff! If you missed this challenge, but need to get rid of things - just challenge yourself to do it for the month of June!

OK, I just walked away and came up with 7 DVD's to donate! That catches me up for one of my missing days. And it only took 5 minutes - really. You can do this! :)

I'm linking up to sweet Melanie's monthly One Word link-up! You can link up there too - just write a post about how you're doing with your One Word so far {good or bad!} and stop by Melanie's blog.

What are you working on? Do you have One Word or a goal for the year? Are you trying to work on a new habit or finish a project? I'd love to hear about it - share with me in the comments!

Thanks for being here with me! Have a blessed and productive day friends! :)
 

I Actually Ran A 5K!

It feels really good to say that - I ran a 5K! Yes I did! I'm not telling you about it just to brag about how wonderful I am {LOL}, but to tell you how good it feels to accomplish a goal *and* to tell you that if I can do it - ANYBODY can!

That's me, approaching the Finish Line. :) Tired, but happy! 3.1 miles {5K} is the farthest I have ever jogged - hadn't even gone that far in any of my training.

I mentioned in my Diligence update last month that a group of friends joined me to do the Couch-to-5K program. It's a 9-week training program that transitions you from not being a runner to running a 5K - or almost. For us slower joggers the program never took us that far on the timed runs. We continued past the 9 week program and kept up our running for an additional 4 weeks, trying to improve our pace. We picked a 5K in the area and signed up!

I was nervous since I had not actually jogged 3.1 miles in any of my training runs. My goal was to jog the whole 5K without stopping to walk *and* to come in before last place! The great thing is that this was a Fun Run - not a huge number of people, no pressure, and an evening run on a pretty shaded college campus. I did actually jog the whole thing - thanks to a friend staying right beside me and talking to me & encouraging me throughout {thank you M!!!}. And over 100 people came in behind me so I definitely wasn't last! Woo Hoo! My pace wasn't bad - not my fastest, but not my slowest either. In my age group, I came in 30 out of 45 - not bad for a 43-year old beginner, and an overweight one at that!

One would think that after jogging/walking 3 times a week for 12 weeks, one would lose a little weight. That was not the case with me. So looking at me, I think many people would assume that I couldn't jog that far without collapsing. :) But I can! And that means you can too - don't let your size keep you from trying! I might still be the same size as when I started the program, but I am firmer, stronger, healthier, and happier.

Thanks to the group of ladies who did this with me {and a whole lotta help from the Lord}, I stuck to a program and accomplished a goal of jogging a 5K!! Amazing! And we plan to continue jogging and do another 5K in a few months. Go us! :)

Do you have an exercise goal to work toward? It doesn't have to be jogging a 5K, but come up with a goal and find a friend to join you & help you with accountability and encouragement! You'll be glad you did!

What goal(s) have you recently accomplished? What goal(s) are you working toward?

Have a blessed day friends!

One Word 2013 Update ~ Diligence {March}

Sweet Melanie over at Only A Breath hosts a monthly linkup for your One Word updates. I'm a little late joining in this month, but wanted to post an update anyway.

My word for this year is Diligence. It's a word I definitely need! And you know what? God has been good to me and helped me in being diligent in a few things. I'm the kind of person who needs baby steps so my hope is that by being diligent in a couple things, it will catch on and lead to diligence in more things!

One example of diligence that amazes me is doing the Couch-to-5-K {C25K} plan. In January, I saw a training class offered for C25K and thought it would be a great way to get healthier. I asked my friends on Facebook if any of them wanted to do it with me. A few said they would, but then it turned out that the class was already full. Boo. So I had an idea! One of the ladies who was interested in the program is a P.E. teacher and helps coach volleyball at our Christian school, so I asked if she would be our trainer/leader if we did the C25K plan ourselves. Yes! How cool is that?

We just finished our 9 weeks of jogging/walking 3 days a week! We did decide that we weren't quite ready for a 5K, so we're continuing another 4 weeks and then doing a 5K in April. There have been some ladies who have gone in and out due to injuries, schedules, etc. but there are 6 of us who are regulars and will probably do the 5K together. Woo Hoo!! We've gone from jogging 1 minute at a time alternating with walking to jogging a straight 32 minutes without stopping. That takes diligence my friends. But it also takes a group of ladies who are committed to each other - all of us agree that we would have stopped or would not have been to this level if we were on our own.

My other example of diligence this month is doing the Early To Rise challenge with Money Saving Mom. I made my mind up at the very last minute to join in! I bought the ebook and started getting up early on March 1st. I set my wakeup time for 6am. So far, I've done great! I skipped some Mondays as I had very little sleep and knew that was more important, but I also added in a couple of Saturdays which is completely out of character for me!! Woo Hoo for diligence!! {And thank you God for giving me the gift of diligence when I needed it.}
 
I need diligence in SO many more areas {like blogging *ahem*} and hope that I'll have more examples for you next month!

Do you have One Word for the year? How are you doing with it? If you want to post about, you can link up with Melanie at Only a Breath! She hosts the linkup in the middle of each month.

Thanks for being here with me - my diligent readers! :)

Have a truly blessed day friends!