Do the Couch to 5k running plan

I finished my last run this morning, with the sun on one side of me and the moon on the other, and I was thinking of it as a normal run on a pretty morning until I realized it was my last to complete the program … the 9 weeks went by so quickly, probably the quickest of my life (but I guess every set of nine weeks goes by quicker than the set before it as we get older) ... in the beginning I felt like I would never get to this point – it seemed so far away both time-wise and mentally, but now that I’m here I realize how much further I can go with the goal of being a lifetime runner

I highly, highly recommend this program for anyone interested in running – whether you’re already in great shape, or you’re out of shape, or you’re young, or you’re older, or you’ve been a runner, or you’ve never taken a step past slow-walk in your life – I feel fantastic having completed it, and because the program was so simple and so steady, the work I put into it always felt fantastic in at least some way

good luck to everyone else working on this goal!

finished week 9 day 2 tonight … the run went very well, and the moon was so big and so low in the sky that it was a really pleasant experience

one more run and this goal is finished … and I’ll have to find a new running goal

the weeks have gone by so fast!

finished day 1 of my last week this morning … the 30 minutes was kind of nice, but toward the end of the run I started to get the chills (despite it being hot and humid out), I guess from my sweat evaporating (good to know the self-cooling system is working)

that was by far my best run yet … I kept going close to 30 minutes and could have gone for a while more, but knew I needed to stop – I’m really excited about officially starting the 30-minute weeks, and then after that actually going for the distance (3 miles) rather than the time … I think I’m going to start One Hour Runner or a similar program in a few weeks (as long as my legs stay healthy), and maybe pick up cycling to start training for a triathlon sometime in the future … now that I’ve got running somewhere near my belt (I wouldn’t say under my belt yet), I feel a lot more confident in how I can approach training for any kind of race

enjoy your runs, all!

ran in the rain again, but I chose a new route to avoid big puddles and had a great time – only problem was I looked at my watch too soon and was shocked I still had 13 minutes left, but I quickly picked a new song on my beloved iPod and refocused

now to the beach to celebrate a few days off and a couple more miles run!

happy running!

Ran in the pouring rain today for the first time, and instead of holding me back it actually made me feel like cooler stuff than I am, particularly as I jogged past people running to and from their houses and cars. Once I was in the rain for a minute, I couldn’t really get much wetter, so I embraced it.

The 28 minutes went by pretty nicely. I reached my “okay, time to stop” point around minute 20, as happened all last week, but I pushed through it and ended up going an extra half-minute because I forgot to look at my watch just before the 28 minutes were up. I think last week – three 25-minute runs – was mentally my most challenging yet, but this week has started off much better (probably because the humidity is down), and I’m continually trying to slow down, so I’m imagining a smooth week for the most part.

Five more runs and I’ll have completed this program – definitely considering One Hour Runner next (anyone else done that one?), and hopefully my first 5k race in November – I’m not concerned with my time that much, but I don’t want to be a turtle with arthritic knees my first one, either, so I’ll wait a few months to get a bit faster.

I see a lot of new runners posting this week. I’d like to say best of luck for your first few weeks, but it’s not at all about luck – just mental focus and going slowly! Have wonderful runs, everyone (or recovery periods, to the injured runners)!

Congratulations to everyone getting further in the program, and to all the new runners. Running has been an addition in my life with a worth that is really beyond words. I’m so happy I’ve started, and I can’t wait to keep going!

Tonight is week 7 day 3 for me. The first day of this week was tough. The second day was a little easier. I’m hoping this one’s on par with those two. The weeks are absolutely getting more difficult, but in a good way. At the end of each run I feel a little stronger and a little more focused. With the intervals behind me, I’m able to really focus on what my body is telling me about my pace, my breathing, my legs, and so on.

As hard as the runs are, the difficulty is mostly mental. My legs are moving fine. My breathing is going well. My heart rate seems in control. Maintaining a positive attitude and focused determination is key. When my mind tells me “okay, time to stop” I’ve learned to slow down, turn the music up, or change some minor part of my running (like how many beats I’ll breathe in and out) rather than arguing with myself about whether or not I need to stop (I’ve never given into my negative thoughts, but who wants to waste the last five minutes of a fantastic run holding a ridiculous one-person conversation?).

I’m excited to run again tonight. I know the 25 minutes will be tough, but I also know they get easier as I go along, which allows me to focus on completing a new tough goal (like the 28-minute run of next week).

Happy running, everyone!

day 1 didn’t go so well: I got caught in a storm and had to book it home, so I ended up running 12 minutes continuously and stopping as soon as I got home to avoid being killed by lightning, a choice that my impatient side regrets but my rational side is happy with

tonight’s run was a bit rough, too … I decided to go ahead with day 2 despite not completing day 1 the written way, and I couldn’t wait for either of the 10-minute runs to be finished – but I finished them, which makes me happy for now

I definitely felt like continual running for 20 minutes was easier than any of the shorter interval-runs, though, so I’m hoping I can complete the 25 minutes on Friday without too many problems, since I’ll be keeping my momentum going the whole way rather than cutting it off with a few breathers

I can’t believe how much more my body can take after just 5 weeks … I didn’t think it was physically possible to feel so different, but the program really does work – the brains behind C25K have my support for next year’s Nobel

done … and it feels incredible

I actually had a very pleasant run, much better than either of my previous two days … the trick is absolutely going slow and, if I started to get tired anywhere in my body, I just went a little slower (which was somehow possible)

having completed tonight’s run feels like such a huge accomplishment – not because physically it’s all that different from the two 8-minute jogs (which actually felt harder to me), but because that 20-minute run seemed like a milestone, even seconds before I broke into it from my 5-minute warm-up walk

I was terrified before the run – and now I’m truly elated! at this point in the training, with an uninjured body, it absolutely is a mental game … if you are physically ready for week 5 day 2, you are more than prepared for day 3

and God bless the iPod! if I didn’t have it, I’d be back on the couch grumbling about runners and how they block up traffic and destroy the ozone layer with their profuse sweating

happy running, everyone!

yesterday I ran the five-minute-run/three-minute-walk alternations, and they were by far my toughest day yet … I think I stayed out too late on Saturday and drank one too many beers, then didn’t replenish my fluids, and the result was a relatively miserable third act

I did feel a lot better after stretching and drinking more water, though, and today I’m looking forward to tomorrow’s 8-minute runs (but still dreading day 3, of course – I’m going to pretend the kind of dread the thought of jogging twenty minutes instills in me is normal)

my legs are feeling pretty good, due probably entirely to the new shoes I bought – I was dreading the inevitable return of my shin splints, but I think I’ve kept them at bay by icing and taking it easy and buying a wonderful pair of shoes from a man who at least claimed to be a running-shoe-professional in a store with Running in its name

my happiest moment of the running week was discovering that my five-minute runs worked perfectly alongside three songs from my favorite band, The Arcade Fire – Neighborhood #1 (Tunnels), Rebellion (Lies), and Wake Up – they’re all roughly five minutes long, and I highly recommend them for anyone looking for a running soundtrack or just good music in general