Let's run!

On your mark...get set...GO!

Yesterday's post was an invitation of sorts. If you missed it, go here.
Several of you commented that you'd like to join me in training for a 5K over the next several weeks.

First, let me say. You can do it! You absolutely can. The Couch to 5K running plan is very doable and you will surprise yourself.  I have encouraged several non-runners to run using this plan. 3 of them are real runners now, 1 of them has run a marathon (26 miles) and the other 2 have run 10K races. They all three said they didn't know if they could do it...and 1 of them hated running.

Also, you need to remember that everyone is different. Progress at your own pace. The running plan is designed for 9 weeks, but if you need to repeat a week, that's fine....but don't be afraid to move to the next week (when it is time) either...like I said, you'll be surprised.

Also, it is so important to follow the plan even if you think you can do more. It is okay to repeat a week, but do not go ahead...even if you think you can. Always take the rest days. Never run 2 days in a row. You will get injured if you do! I'm serious about this! If you want to exercise on the rest days then walk or bike or swim...do not run!

If your knees, hips or ankles hurt, get new shoes. It isn't necessary for most people to have expensive running shoes to run 3 miles, but for some it may be necessary. If you do not have running shoes and are needing to buy some anyway, it would be great to get fitted in a running specialty store, but that can get expensive. I wear Asics and have never had any problems.

Make sure to read the hints on the Cool Running website. The running plan is listed there, as well as tips on streching, etc...

There are also some really cool ipod apps that tell you when to run and walk...so you don't have to time yourself....it just speaks over your music. You may want to check into that!

Most importantly, celebrate each week. Celebrate the weeks that you think you'll never be able to do. I remember calling my friend who runs marathons to tell her that I ran 10 min. without stopping. She was so proud of me. It seems so funny now!

So, here is what I think we should do.
To start...
Add a comment to say you're in!
Then post about this on your blog. That will be one way of keeping you accountable. Just tell people that you have a goal to run a 5K. (Do not worry about signing up for a specific 5K race yet, there are plenty in the fall. Mine is the second sat. in Oct.)
Start the plan whenever you can. It's still a little too hot in some places, so wait until it cools down some...unless you can run early or late when it's cooler. Then, just do it....start with week 1, day 1.
Then decide on some way to display your progress on your blog. Post it on your side bar, or add a page at the top, or do a 5K post at the end of the week, etc...
Then, be sure to comment on other peoples progress with encouraging messages. We do not have to all be on the same week.  Others may join in later too....as they see how great we are doing.

For those of you that read our blogs but cannot run for whatever reason (or already run), feel free to cheer us on from the sidelines. Around week 4, we are gonna need it!

I hope you are still excited.
Now, let's get running!

If I can___Run a 5k___, You can too!

A few years ago, I couldn't run around the block. I was dragging my children to "Childwatch" at the gym 3 afternoons a week. They were not happy because their friends were playing outside in the cul-de-sac as we drove away!
A friend at work had mentioned to me that she had started running. She used a well designed running plan designed to have a non-runner running 3.1 miles in about 8 weeks.
I decided that I would run in the cul-de-sac while the kids played outside. I did just that....around and around and around the cul-de-sac. Neighbors began to get used to it. Kids stopped interrupting me. I got really addicted to it.....and that is how it all began.
I eventually left the cul-de-sac and 10 weeks later I ran my first 5K. My daughter ran it with me. She beat me by 9 minutes. I never stopped running and that was my goal. I felt great.

Isn't that funny that my number was 9-1-1. It made me a little nervous!

I continued running about 3-4 times a week....until the hot weather returned....then it was hit or miss. A cool morning run, a run on the beach, a late night run, or an "I'm feeling thick around the middle" run.

So....here I am now. A slack-runner. It has been weeks since I have been on a run of any length.
I am starting the well designed running plan again.
I thought maybe some of you might like to join me.
Like I said...If  I can do it...you can too!

The running plan is very popular...and it works.
It is called the Couch to 5K. Go here to check it out!
The first week looks like this.
Monday - Wednesday - Friday
                                                   ~ Warm up walking for 5 min.
                                                       Run 60 sec. Walk 90 sec. (total of 20 min.)
                                                       Cool down walking for 5 min.
                                                       That's it!
 
The next week...you run a little longer...and walk a little longer too.
That doesn't sound too bad, huh?

If anyone thinks they might be interested, comment here or send me an email.
We can work out some way to support one another and celebrate our accomplishments.

Who is coming with me? 

I know some of you out there are real runners. I don't have any advice for you... I am trying to catch you...then we can run together....in some virtual way of course.