The couch to 5 km! Want to join me?

Emma - the program is designed for 3 times a week to not burn yourself out! Maybe just do brisk walking the other 2 days and not the running? But yay on the rhythm!

Well done ladies, well done!

yes thats true im probably getting a tad excited, hahahaha after only day 1.... yeah a big walk would be better, plus i can take bubs too if im walking.... not too keen to run with the pram, too unco!!

I am yet to do my 1.2 workout... my legs were really sore after the 1.1 workout! I think I didn't stretch enough. Want to try 1.2 tonight but again it's 38 degrees here today. Yuck. Will see how I'm going after dinner....

I finished 1.3!!!!

OK, so I hit a speed bump (where the heck did it come from?) and jarred my back badly, but I DID finish all the running at the allocated times!

Mrs P - I haven't stretched, I think the walk to cool down has been helping me there ....

Now to go and prepare a playlist for week 2 ...

I am yet to do 1.3 - I need to find the energy as my whole body has been aching for 3 days - obviously I'm not as fit as I thought I was. I'm thinking a nice soak in the tub tonight might help and I can tackle 1.3 tomorrow. :)

Well done Kaz!
I'm feeling lazy as I still haven't done 1.2 - again, it's the weather, it's just too hot!!

But *maybe* if we eat dinner early tonight, we'll do it at about 8pm...

Belinda - soak in tub sounds great!

My back is still stuffed, I can barely walk let alone run. So missed today's run, seeing the chiro again tomorrow and hopefully will run Friday arvo. after the cool change!

1.2 is done and dusted heh heh. It was still tough though - I'm so wishing I had a gym membership - it would be easier with no sun, wind, and hills to contend with! But then I guess the point is not to make it easy.

Kaz - bugger about your back, good luck at the chiro (I love a good spinal adjustment! I go every 3 weeks).

Belinda - how did you go with 1.3? DH tried telling me we were doing 1.3 tomorrow, and I was like "Rest day, rest day!!" :p

i did 1.2 last night, even in the heat, and i must say im really enjoying it, and i HATE running..... i know its early days but im actually thinking i could be converted.... once you get going there is something satisfying about pounding the pavement.... i took my dog last night, first time i have walked her on my own since she was a puppy, as she is HUGE (42kg)) and i have never been confident i could physically hold her if she saw something she wanted to run at... anyways am so happy we were able to go walking/running together.

am planning on doing 1.3 on friday in the morning, before the 41degree heat.

Mrs P - think of all those people who work out at the gym but can't run on pavement! The hills build up resistance and your aerobic condition!

I found 1.3 great - I ran further and didn't stop any of the running bits early! Which I had done on 1.1 and 1.2!

yeah i agree, running on the treadmill isn't the same.... unless you put it on an incline... running for real takes much more out of you, as your legs aren't automatically pulled back for you like on the treadmill, you gotta do it all yourself.

i have a wedding to go to this time next month and feel like i need to do alot more if i am going to move any kilos... am considering next week when i start week 2, doing the week 1 runs on the rest days... im not sore at all today after last night's run.... i want to get into the habit of doing something every morning, three times a week doesn't feel like enough at the moment to see (physical) results.

Emma - I think you're right, the treadmill is easier as it 'pulls' your legs for you. When I was a gym go-er, I used to be able to jog on a treadmill for 20 mins without dying, so I was wondering why I'm finding this tough, but it makes sense now! Also my thighs definitely weigh more so that's more to try and move :p

Kaz - I ran a bit further with 1.2, I'm managing to run the whole 60 secs, but by the end it's more like a shuffle LMAO.

Hopefully I'll do 1.3 tomorrow night, even if DH isn't home (boys night). Might go for a power stroll today and maybe some crunches (if I can find my fitball & blow it up) and some push ups and tricep dips....

hehe Mrs P - somehow this little hill (all of 10m but geeze about 3m high) hits me on the final 20 secs of the final run .. it felt SOOOOO good just to do all those runs!

I'm seeing the chiro in about an hour, hopefully will be able to run tomorrow. Hated not getting out yesterday. DF's really helping me too, he's pushing me out the door to exercise every second day ...

This sounds interesting, I'll look into it! I just need for someone to *make* me go out and do it... the numbers on the scales are a motivation, but the rest of the body is too tired and theres a sore spot in it.

I have a 4wheeled bertini and I know if I walk fast I kick the wheels and almost fall over! Plus, Jensen gets a bit cranky when he's in the pram and doesn't want to be.

Hi Ladies, I'm thinking of trying this but only at the gym - i only like to exercise in airconditioned shade inside! I'm going to be doing it on the days I don't do classes at the gym - normally I just set a machine for 10 minutes do whatever and then do two other machines. I thought this might be a good challenge. I will try and do it with the incline on (level 4 is meant to replicate real running). I was wondering if anyone had some suggested speeds? I normally powerwalk at 6km-6.5km per hour and when I have tried to jog in the past it's been at 8-8.5km per hour (which DH says isn't jogging it's fast walking!).

Hi Ruth,

It's been a while since I had a gym membership so I'm not sure I'd be too helpful with speeds. I think I used to power walk at about 7.3 km/h, and jog at about 9.5-10 km/h... I think!
I'd suggest just giving it a go and seeing how you go - for the walk it's meant to be a brisk walk, and the jog/run you are supposed to be able to hold a conversation during it - but I struggle just to make it to the end, let alone talk during it and I don't jog fast. But that's doing it outside, harder than doing it on the treadmill.

I'm yet to do week 1 properly STILL. Am hoping this week will be it, but tomorrow I'm donating blood at 6pm, so that puts Mon and Tues nights out (not meant to exercise for 24 hours), and DH is at the test match in the 2nd half of the week so I'd have to go alone.

I've been progressing well, until this morning when I work up with a painful hip joint - which I've never experienced before. So I'm in a bit of pain when walking. Hopefully I just need to rest for a day or two and then I'll recover. Must be old age :)

i missed day 3 of the first week and am so bummed... guess i will just have to do it tomorrow... u think it matters that its a bit late?? we went away for the weekend and i was cursing myself that i forgot my ipod and runners. oh well guess i just have to get back into it and not beat myself up that i only did 2 sessions this week.

Well I just did 2.1 today - not so great. Have talked a g/f of mine into doing it with me, but her dog knocked her over in the first (90 sec) run - I was having trouble making the full 90secs for most of the runs to be honest - but only missing out by no more than 10secs .... next run (3.2) is Tuesday!

I've decided to just keep "progressing" the weeks and not worry if I do them properly or not - I know I did 1.3 properly so will work upto 2.3 and see if I do that one properly. WOOHOOO!

Ruthy - just ask one of the PTs that are supposed to hang around at gyms to ensure nobody hurts themselves ... they should tell you the speeds!

this sounds like heaps of fun, i'm gonna start tomorrow on the beach, how nice will that be?

Hi All, I was meant to do 1.2 today but I didn't make it to the gym this morning : (. I might try doing outside this arvo...

Just for anyone else who might be doing this on a treadmill, I ended up doing 6km for the walk and 8.9km for the run and didn't find it super hard.

I did the first 10 minutes on no incline and the 2nd 10 minutes on 2% incline - gee that was much harder. I loved how the endorphins kicked in around minute 16 - I was flying!

Keep it up Ruth!

Kiki - how'd it go today?

okay i did 1.3 today, so next time i run it will be week two... im actually finding it easier as i go, which is good i guess... the first few running intervals are hard, but then it seems to get easier.

i just made a thai beef salad for dinner too, don't laugh but its the first proper salad i have ever made, so hopefully if i can continue curbing my bad eating habits (loads of pastas and potatoes!!) and do the odd run, maybe i will start to see some changes... hopefully.

i still feel a bit hungry after the salad, but im trying to tell myself its in my head.

okay i started week 2 today, got thru it okay surprisingly... it was harder, but doable... am aiming to do the runs 5 times a week, as with 3 times a week i just dont think i will be ready to progress to the next level after only a few goes... plus its the only exercise i am doing so i need to do a bit more as i want to see results.

i am toying with the idea, if i make it to being able to run 5kms, of entering into a fun run.... but its just an idea at the moment, will have to wait and see how i go as the intensity increases.

anyone ever done a fun run or similar event??

Only thing I've done is the Oxfam 100km walk .. .

oh is that all....?? hehe r u kidding, THATS MASSIVE!!!!!!!

Hey all
I'd be really keen to start this! I'm just concerned about this brisbane heat at the moment..
How do you guys keep track of the 60sec/90sec etc?

Regan - there's a podcast to download ... on the first page of this thread.

i wouldn't be able to run if it weren't for the podcasts, makes it so easy!!! and bearable.

You guys are so good! I started this thread and I've only managed to run twice! But next week I'm hoping to take up a free 2 week gym trial, so I'll be able to run on a treadmill in aircon and not let this horrific heat put me off any longer!

i just did 2.2.... am aiming to do it every day of the week, then go up to the next level...

DOES ANYONE KNOW HOW MANY KILOJOULES ARE BURNED WHEN JOGGING OR WALKING?

Hello! I can't really join in here, as i already run, but i might start a general exercisey thread for some company, maybe you'll come over and talk there?

Roughly 100 calories a mile are burned when walking/running - it's the distance that makes the difference, not the speed. So if you walk for an hour that's about 4 miles, 400 calories, if you jog for an hour that's about 6 miles, 600 calories. The numbers depend also on how hard you're working, if it's very hard for you to run you'll burn more initially, but will also be moving slower. A heart rate monitor can give a more accurate estimate but 100kcal/mile is a useful guideline in general.

It also depends on how much you weigh as a heavier body takes more effort to move. There's a calculator here which takes your weight and the distance and tells you how much you burned. Contrary to popular belief the heavier you are the faster your metabolism is as the bigger your body the harder your systems have to work to maintain it. Metabolic rate is defined by how many calories your body needs to maintain its current state. The average woman needs about 2000 calories a day and the average man around 2500 (those averages are for people who exercise regularly, so if you never exercise in a way that raises your heartrate you'll need a lot less). I need 2300ish because i'm a pretty active 181cm woman. :) Your metabolism is always as slow as it can be because that's the best use of energy, so a 100kg more muscular body has a faster metabolism (needs more calories) than a 100kg more fat body, but a 100kg more fat body still has a faster metabolism (needs more calories) than a 60kg body. Lots of people who are overweight think it may be because of a slower metabolic rate, but that is very rare. Most metabolic problems (like hypothyroidism which i myself have) are only associated with moderate weight gain (3-9kg) and it is usually diet and exercise choices which exacerbates those problems. Which for me is great news as it meant i could lose the weight my condition made me put on quite easily once i was medicated and once i'd realised i was going to have to exercise LOL. I really admire all you ladies doing this. I only began running after DD was born and i too did a walk/run 0-5k programme devised by a friend who's a personal trainer. I began in May 2006, in May 2007 i did my first road race, a 10k (67 minutes) and in September 2007 i ran a half marathon (13.1 miles, over 21k! 2 hours 37 minutes) so once you get going you'll be FLYING along!

Bx

Wow Hoobley, thanks for the encouragement!

I'm doing 1.5 today (my friend is starting up with me, and due to rain we missed fri/sun runs!) and Friday will return to 2.1. Have been taking the dog for long walks though in the rain ...

wow hoobley that is awesome...
i have temporarily come to a standstill, as dd has been waking up later so i miss out on the opportunity to go in the morning while dp looks after her before work..... i think i last ran on saturday or sunday... but i did to a body sculpt class yesterday which was great and think i will go again tomorrow...

i guess i probably need to try running whilst pushing the pram, but for some reason im apprehensive... i guess cos i need the music in my ears so im worried about not hearing her cry or something....

anyone else jog with the pram?

I run with my pram hun, and yeah, i can't use my mp3 which is a drag, but she's nearly a year older than your DD so she is constantly chatting at me "tree" "water" and so on. TOday she had a snack while i ran! Lucky lady!

Something i try is to count breaths as i run, two footfalls for every breath in or out so IN (left, right) OUT (left, right). It really helps me to stay rythmic and not overdo things (i have a tendency to run flat out until i'm injured or sick) which in turn means i don't get all out of puff and i can run longer (once you're running continuously you'll see what i mean better on that one) and to think about things and even sing songs "in my head". That helps me miss the music less.

It is a bummer to have no music though.... could you put the headphone in one ear only and the volume low so you still get your cues and can hear DD all the time too? Switch ears so you don't go deaf on one side ;)

Bx

yeah i was thinking the earphone in the one ear might be the go just to get the cues... is it awkward actually running without your arms (cos they are pushing the pram)...? i think i will just give it a go, i won't know until i try i guess..... i might run on the roads though so she isn't getting bumped up and down where the footpath ends where we cross the road, IYKWIM... im in a country town so our roads are quiet and fine to run/walk on.

ps my mum's a glaswegian :-)

Hoobley - thanks for the info! Good suggestion on counting the breathes - I am going to try that next time.

I got back on the wagon last night and did 1.1 again! But this time I left DH at home, and I found the perfect spot - a 5 min walk from my house is a long street, with a slight hill. So I jogged down the hill (though into a strong head wind!) then powered walked up it, following the cues. It worked really well as I could work out the distance and knew when my 60 sec was almost up. I am sure the people who live on the street thought I was nuts running up and down it 8 times!

Also I had an unexpected surprise - a couple went past me walking their dog, and I said hello. Then about 5 mins later this black ute drove towards me, and the people in it waved and beeped their horn - it was the couple! It made me feel good, that these total strangers were offering encouragement!

I'm considering doing a pump class tonight, but might see how much writing I get done today.

Hoobley - just wondering if you could tell me what the symptoms of hypothyroidism are, and how you got tested for it?

Well, it's taking me a while but I've done 1.2 now at the gym on the weekend. It wasn't too bad... Hope to get through 1.3 at the gym tommorrow...

It seems like it's going to be couch to 5km in 18 weeks for me!

Well done Mrs P and it's great to get encouragement from the locals! One time I was running in the neighbourhood and a kid said to his dad "Look dad that lady is exercising!". He he he!

Mrs P - better than I - the local footy team does their run at the same time I was! They would grunt me out of the way - I changed days ...

Also - hypothyroidism - symptoms are - tired all the time (sometimes with insominia) - putting on weight - a "goitre" or swollen adams' apple - hair loss - depression ...
It runs in families, so if there's a history of it ... your doc can do a blood test to check for it. There are 2 tests, one is to check the level of thyroxin in your system and the other test is a thyroid function test - this one tells whether or not your actual thyroid gland is struggling. My thyroid levels are fine, but if you look at my function test, I have problems (and an adams' apple!)

Ruth - WOOHOOO!!!!! Any step forward is a step forward! I'm going running tomorrow!

Kaz has covered it nicely there! The function test is for TSH (Thyroid Stimulating Hormone) which is the chemical the brain makes to tell the thyroid how much thyroxine to make. A low TSH indicates the thyroid is overactive and a high TSH indicates the thyroid is struggling a bit. Normal is usually between 0.5 and 5.0 (or 0.5-3.0 in the US, not sure what Aus "normal" is). Mine, back in the days when i was first tested, was 16! My thyroxine was actually the low end of normal so i had "subactute hypothyroidism" but in the UK they treat symptoms not blood levels in general, and because i had antithyroid antibodies (meaning it is the autoimmune disease Hashimoto's Thyroiditis, which is progressive and incurable) they started me on artificial meds right away. My initial symptoms (before i got PG) i didn't even recognise. I was about 15-20kg overweight but i ate too much and i didn't exercise, though when i did i found weightloss didn't come easy without crash dieting. And i felt a little low but i was in a rut in my relationship and job and was a bit "lost" iykwim. After PG i'd actually lost the weight (only gained 6kg from the 34th week onwards, lost it all the day she was born) because autoimmune things often settle in pregnancy, but i got aching joints and muscles, hairloss, and a brainfog and forgetfulness so bad it was dangerous. I left ovens on, forgot to meet people, left the milk out, you name it. I feel much better medicated.

running with the pram - i wouldn't say it's awkward, but it is different. You can't move your arms as you normally would so you use your stomach muscles a lot more to stabilise, and your shoulders can get tired from constantly adjusting the pram's direction, but this in fact just means you get a better workout. There is nothing like doing 4k HARD with a buggy on a Monday and then sailing 7k on a Thursday barely feeling it. LOL.

Gee, looks like i joined in here afterall. I hope no-one minds. It's so nice to have fellow runners to talk to.

Bx