#c25k

[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.

[rainyfestivalsweets]

My 5k was awesome.

New PR 36:15.

[xtinedancefit]

The sun is out, it’s 60F, and I’m ready to get back to C25K training!

I kept my running intervals really light. I have a bad habit of going hard and all in. But I usually push myself too hard and end up hurting. So i felt really good after doing light jogs. Plus it’s easier to run when I’m down 120lbs.

[fallowhearth]

My body is really not built for even medium-distance running. Like, I'm at the point in couch to 5k that feels like a huge difficulty spike to me, every time - running 25min+ uninterrupted. It's just a struggle and my pace drops off a cliff to even have a chance of limping home. So, I rolled back to a previous week, where you do two runs of 10mins separated by a short walk. And fuck me, just logged the longest-distance run I've done this year. Lmao. Speed > endurance, apparently

[unlucky-leek]

So I actually got injured a couple of weeks ago while running after tripping over a massive pothole (obviously caused by demons again based on the size). I did try to report it online but there were no devil hunters around* so it's still there. I actually really hurt my left side somehow and was concerned that I broke something, but it's almost better now.

As a result I was worried about running again (and couldn't due to the pain), but today I went out there and somehow managed to run for 25 minutes without stopping! I've come a long way from struggling with 5 minutes, I can hardly believe it.

I'd like to thank old faithful for getting me through it again, but I'm not sure what I'll listen to when it goes past 25 minutes 😆

*(our local council actually just suck and refused to take a report for some reason?? They said to report it via 999 but I'm not about to call the police for a hole in the road... unless a demon actually does turn up lol)

[maddygoesthemiles]

Restarted C25K this week! I like how it adapts the plan to you so you doing have to start at the beginning.

I’m feeling super strong! Running is making me very happy.

[run-like-a-zombie]

Did a li'l run. C25k, W4R3 ✅

[princesscolumbia]

Fitness Log - Day 1

What's up, my peeps! That's right, Christy coming at you riding a high of pre-workout, Gamersupps, and a successful day of crushing my first workout post-split!

Aerobics

We are back on the C25k! If you don't work out but want to get started, I can't recommend this program highly enough! (Obviously, if you've got some other challenge that means running will not be a good place to start, there are options, even if those options are just to increase your step-count for the week. Whatever you do, get started!) I've been using it off and on for years and completing an 8-week training program to get ready for a 5k run was what got us through the divorce. If you get through the full 8 weeks and decide running just isn't your thing, no hate, there's plenty of other aerobics options, but make sure you include aerobics! Just strength training is NOT enough to keep you healthy and fit!

Quick sidebar: Unless you've done something like this as an adult, you WILL NOT know whether you like to run or not. Primary school education systems do a gawdawful job of trying to get kids interested in fitness, basically throwing everything at the wall at once and picking only the kids who show natural interest in things like sports to continue teaching things like distance/endurance running. Do the WHOLE C25k before you decide if running is fun for you or not. If you're anything like me you most likely won't know for sure until you're done with the full 8 weeks! (Obviously, I'm one of the people that likes running)

Strength Training - Arm workout

Arm circles (30s)

Standing Dumbbell Curl (1x10, 1x8)

Dumbbell Kickbacks (1x10, 1x8)

Dumbbell Reverse Curl (1x10, 1x8)

Dumbbell Triceps Extension ( 1x10, 1x8)

Dumbbell Punch (1x20, 1x16)

Triceps Stretch (20s)

Standing Biceps Stretch (20s)

If you're not familiar with strength training, the notation above is pretty opaque to newbies, but anything with an 's' means "Seconds." Yeah, there's some strength training and flexibility training that stretches into minutes (which is marked with an 'm') but outside of something like yoga it's not common.

The '1x10' and such mean "One set of 10 repetitions" of whatever workout is listed.

Whither Flexibility Training?

If you followed my previous fitness blogs from before the split, you'll know I was trying to jam yoga in. It just wasn't working for me at the time and I think I'll need a coach to get started on this aspect of fitness, but I'm REALLY looking forward to it as it will help with my new career.

Super hype for the new beginning and can't wait to see where this journey takes me!

Next day ▶

[turtle-to-dragon]

a return to goal-setting and logging and blogging

I figured it's time to start using this space more like I did before. A lot has happened in my life since I last posted personal stuff; I've changed my profession, moved back to my hometown, returned to my first and most beloved martial arts school, started Chinese sword training, had a few pleasant encounters with HEMA practicioners, started teaching kung fu again...

I haven't trained as consistently as I'd have liked, and I had some months where I didn't exercise or move or do much of anything, at all. Fortunately, that's behind me now, and I'm back at a state of mind where I feel comfortable setting martial arts related goals again.

Now I know it's important to keep it as specific and measurable and actionable as possible, and I *also* know that it's probably important to not plan too much at once... but ehhhh. I'll just try to be kind to myself and keep the daily actions small and short enough to not overwhelm myself. At the same time I know I need consistency and a plan to achieve those things.

My goals;

(re)learn the Sword Hand Form, so I can perform it fluidly, with intent, in a way that I would be able to teach it to others, by September.

optimize the Leopard Form, so that I can perform it fluidly, with intent and appropriate depth and the character of the animal, by mid August.

get good at deep stances so I can maintain them comfortably for a minute (horse stance, reversed bow stance, empty stance) on each side.

get better with the leopard kick (which is a sneaky one, pretending to go all straight and then at the very last moment turning inward or outward)

get better with the leopard strikes (the circular in the straight, the straight in the circular, as my teacher said)

learn the 3 Principles Sword Form (san cai jian) so that I can perform it correctly, with intent, with body-sword-movement, with a partner, by December.

establish a sword training routine so that it becomes part of my daily life. start with maybe ten minutes a day, keep a checklist with drills to practice nearby, and re-evaluate after two weeks if this actually helps with anything.

pain-free, strong right shoulder, so I can go through 2 x 1.5 hours of sword training or regular kung fu training per week, or so I can get into push-up position, or hold a focus mitt against serious punches and kicks without pain... By stability and mobility exercises on every second day (alternating with leg work)

pain-free, stable left ankle, so I can go through 2 x 1.5 hours of kung fu training on mats per week, including jumping and standing on one leg without falling over or being in pain for days... by stability and mobility exercises on every second day (alternating with shoulder stuff)

improve endurance so I can sprint up one or two flights of stairs without feeling like I might die. I'll probably start with a C25K training program again, and training with stairs would probably help as well. What doesn't help is that I abhor starting this kind of training because it feels so miserable. (That's probably me wanting too much, too soon...)

Yeah. Like I said.. maybe a bit much, but I'll try and figure it out.

.oO(goals for July and beyond...)

Other things, apart from the goals:

On Friday my new sword will be delivered, yay! Getting the shipping notification today made my Monday significantly better. More swords for everyone!

Looking forward to a HEMA introductory workshop on longsword in less than three weeks, with a kung fu sister and two other good friends <3

very much enjoying having a very motivated kung fu sister that matches me in thirst for knowledge and enthusiasm for this art.

My first kung fu teacher and my mom both said that they would like to be present during my next kung fu exam. I don't know yet when that will be, but I feel honored that they want to be there. And it feels kinda fitting, since they were both present at my very first training at this school, 22 years ago. ^_^

After tidying up my room, I now have (hopefully) enough space in my bedroom/living room to practice sword techniques. (Looking at you, ceiling lamp... Stay where you are!)

Okay, that's it for now. Off to actually train now :D

[runveganwankerrun]

Sat 29th Jun '24

And there you have it. Week five complete, including a massive fucking jump from eight minutes to twenty minutes. Tomorrow's goes back to five mins, eight mins, five mins. Should feel like a wee doddle after that!

I marshalled at a local half marathon last night, one of my favourite local races. It's the first time in a while that I've had race FOMO. It's a tough, hilly course, but a satisfying one, and the site of my first ever half mara, a sub two, which I beat by a narrow margin when I did it again the following year. It was great craic to be a race official, and shout at all the runners, many of whom I knew. And plenty shouted back. I also had GG for company, which I appreciated, as the tail took over three hours forty five minutes to come past us. Not that that's an issue. If you're going to volunteer at a half, you have to be prepared for the back of the pack, who've paid their money just like every body else. This particular event encompasses an eight mile walk, and it was a small pack of walkers who the tail was sheparding to the finish.

It was a cracking night. Great weather and fab company. It made me very happy to be part of the Northern Irish running community. Norn Irn's a small aul world, and it feels like everybody knows everybody, in the best way. I wonder if I'll act on my FOMO, and get half mara fit to run it next year. It's be nice to be back on the other side of it.

[runbookzombie]

Zombies Run S3M34 I Crush Everything

I ran this mission on August 22nd.

Ever since my friend started running with me, other friends who have never run before have now joined in. There are currently 4 people in the little group. They mostly do it with the motivation of losing weight. I also have 2 other friends wanting to be part of the group starting on Monday.

I’m happy that I have people to run with even though they’re all following C25K. I usually do my regular runs before I meet up with them and then we all do the couch to 5k program together.

Anyway, I signed up for a half marathon in March next year. Gotta get these legs moving.

Spoilers after the image below:

This is an AI-generated image of a giant squid, I think.

Have I told anyone that one of my biggest fears is drowning???? I thought that after our rescue mission and getting Albert on the dinghy, we’d be going back to Abel. Why are we still hanging around the ships again?

We were quite confused when a giant squid started attacking the ships. Apparently it’s been feeding off the drug-filled severed limbs that were dumped into the ocean.

Dr. Myers saved the day and got an offer to stay from Holly, with all of us included in that offer. She accepted. Great. I guess this means I still have to be surrounded by ocean water for the next couple of missions. Getting seasick just thinking about it.

[xtinedancefit]

Back to my C25K training! I’ve been doing the Week 1 routine for such a long time, that it’s starting to get a little easy. Maybe I’ll progress to Week 2’s intervals.

I can’t wait for cooler weather, this heat and humidity suck!!!

[fallowhearth]

Despite still being sick (somehow), I've been getting increasingly antsy because I committed to starting couch to 5k again after my holiday, and it's been perfect running weather, and frankly I have missed running. So - I started! Finished a little damp (it's drizzling) and cold, but overall quite pleased with myself. I hope this will send a clear signal to my body that I am DONE with being SICK. (Obviously not how it works but please.) Pleasantly surprised that I haven't lost too much condition, considering my last run was October. The program starts with 1 min runs, and I kept feeling like I'd just hit my stride, then was told to stop, lol.

Have also successfully weaned myself back onto music from podcasts. Run listen: Ignea - The Realms of Fire and Death

[ramblingteadrinker]

I DID IT🏃‍♀️🏃‍♀️

[rofax]

Haven't mentioned this but I have been doing Couch to 5K for the last 12 weeks (but in a slowed down way where I do each week 2x bc chemo, sp even though it has been 12 weeks i JUST started week 7 of the plan) and I started in the middle of June so I've... exclusively jogged in unholy heat.

It was 65 degrees tonight and OH. CHEF'S KISS. IT IS SO MUCH EASIER JOGGING IN COOL WEATHER.

[run-like-a-zombie]

W5R1 ✅