Couch to 5k

[Ironhide400]

http://www.coolrunning.com/engine/2/2_3/181.shtml

My wife and I have been doing this, and it works well! We just finished week 4 and are keeping with it. We were both worried about sore muscles, but it hasn't been too bad. I definitely suggest this program to get back into running, or even if you are just starting out.

[ladym123]

http://www.coolrunning.com/engine/2/2_3/181.shtml

My wife and I have been doing this, and it works well! We just finished week 4 and are keeping with it. We were both worried about sore muscles, but it hasn't been too bad. I definitely suggest this program to get back into running, or even if you are just starting out.


I refer you to my previous post: ;)


Try a HIIT program!

If you haven't read about it before there are loads of websites with info on HIIT..... and its a really fast way to lose weight

You train at hi/low intensity, and workout is only about 20 mins in total! (including warmup/cool down)

You can use any form of exercise that gets you up to 90% heart rate i.e sprinting, jump rope, cycling etc. Then a recovery period ...which could just be a light jog or walk until heart rate comes down to about 40% then back into the high intensity etc.

After a 5 minute warm up and stretch, do 10 mins of HIIT (may be less to begin with as it's pretty intense) Then a 5 min cool down.

I used to do 30 secs of sprinting and about 90 of walking, but I am now trying out the 6/9 seconds program using a jump rope and it's a killer! 6 seconds of maximum effort followed by 9 seconds recovery... for 10 mins if I can make it. It sounds easy but don't be fooled

Really quick though so you can fit it into your day quite easily. They say you should do it every other day as it is anaerobic not aerobic and then you should do an aerobic session once a week if you want to add in the cardio.

Let me know how it goes if you try it out!

Yes it's awesome ;)

[Ironhide400]

I might have to give that a try after I get done with the 5k. Jogging is too boring for me, so this sounds like it would be more my speed. Thanks!

[ladym123]

I might have to give that a try after I get done with the 5k. Jogging is too boring for me, so this sounds like it would be more my speed. Thanks!

I know I used to spend hours running when I was younger, but I just haven't the time or motivation anymore. This is much better for me, and you actually do lose weight really quickly if you stick to it a few times a week ;-)

[ladym123]

I might have to give that a try after I get done with the 5k. Jogging is too boring for me, so this sounds like it would be more my speed. Thanks!

I know I used to spend hours running when I was younger, but I just haven't the time or motivation anymore. This is much better for me, and you actually do lose weight really quickly if you stick to it a few times a week ;-)


Which reminds me...I must stick to it a few times a week! :lol:

[Ironhide400]

I was just thinking, and this will work well come this winter. Winter time means going back to the gym which can get boring after awhile. I will let you know the outcome, but if our VIP approves it, then it must be great! :roll:

[ladym123]

I was just thinking, and this will work well come this winter. Winter time means going back to the gym which can get boring after awhile. I will let you know the outcome, but if our VIP approves it, then it must be great! :roll:

well yeah naturally 8-)

Jump rope = less space needed too ;-)

[jack]

I was just thinking, and this will work well come this winter. Winter time means going back to the gym which can get boring after awhile. I will let you know the outcome, but if our VIP approves it, then it must be great! :roll:

well yeah naturally 8-)

Jump rope = less space needed too ;-)
send video please 8-) :mrgreen: .

[ladym123]

send video please 8-) :mrgreen: .
Lol Jack! :lol:

[jack]

send video please 8-) :mrgreen: .
Lol Jack! :lol:
oh and if and at any point you're using a trampoline, then see above. 8-) :mrgreen:

[ladym123]

send video please 8-) :mrgreen: .
Lol Jack! :lol:
oh and if and at any point you're using a trampoline, then see above. 8-) :mrgreen:


Maybe you'd be happier if I just set up a permanent 'reality tv' camera Jack ...just for you?

[jack]

send video please 8-) :mrgreen: .
Lol Jack! :lol:
oh and if and at any point you're using a trampoline, then see above. 8-) :mrgreen:


Maybe you'd be happier if I just set up a permanent 'reality tv' camera Jack ...just for you?
it could be my Christmas present8-) :mrgreen:

[ladym123]

it could be my Christmas present8-) :mrgreen:
Aw what a shame...I've already started knitting you a sweater!

Maybe next year :mrgreen:

[jack]

it could be my Christmas present8-) :mrgreen:
Aw what a shame...I've already started knitting you a sweater!

Maybe next year :mrgreen:
a sweater is good too. just promise, you'll be wearing only that.... when you give me my other present next year :lol: :lol: :lol: .

[squidfamily1]

My wife is still a big runner. We used to do the 5-10k runs the 7 mile bridge run in the keys and the occassional triathlon. Once I drop another 15 pounds i'll be back at it too.
I find the key to improving your run times is to schedule a 5k once a month that way you have a continuous time goal each month to train for.

[Ironhide400]

That sounds good and all squid, but running in cornfields sucks compared to running in the keys! :(
I might work up to the 5k a month. I would be tempted to try a triathlon if I could lose about 30 more pounds.

[squidfamily1]

That sounds good and all squid, but running in cornfields sucks compared to running in the keys! :(
I might work up to the 5k a month. I would be tempted to try a triathlon if I could lose about 30 more pounds.
that's only one race a year-the bridge run, the rest of the time we're in Sunny (hot & humid) South Florida. Running here has it's own set of obstacles too. :D
If you're a decent swimmer the triathlons can sometimes be easier because the run is shorter. Swim can be a real bitch though. If you're in the middle of a group you get beat up pretty good.

[Ironhide400]

I hit my first milestone in running! I jogged 20min straight! :D
It was a slow pace, about 12min miles, but I did it! Hopefully by the end of next week I will be up to 30min.
Since I started running and eating better, I have lost about 10lbs too!

[ladym123]

I hit my first milestone in running! I jogged 20min straight! :D
It was a slow pace, about 12min miles, but I did it! Hopefully by the end of next week I will be up to 30min.
Since I started running and eating better, I have lost about 10lbs too!

Well done Iron!

Were you really fat then lol? :roll:

[Ironhide400]

Thanks Lady!

According to my Dr., I am 35lbs overweight. He actually called me obese. :? If you look at the pics I posted in the pictures thread, I don't think I look obese do I?

[ladym123]

Thanks Lady!

According to my Dr., I am 35lbs overweight. He actually called me obese. :? If you look at the pics I posted in the pictures thread, I don't think I look obese do I?


Lol wtf do Dr's know anyway? :roll:

You can be skinny and obese anyway, it's all to do with muscle vs body fat. You look fine IMO though ;-)

Just stick with the HIIT ...I need too as well, I put on weight over the summer from sitting round the place doing sweet f.a!

In fact just moving would probably work wonders for me compared to what I have done the last 2 months lol!

Sometimes I think I'd rather be single and thin :roll:

[smoke]

This link is really good for beginners if you like having a goal to work towards.
http://www.halhigdon.com/5K%20Training/index.htm

[Ironhide400]

It is starting to get cold her in IL, and I was wondering if any of you had good suggestions for running in the cold? I am still new to the world of jogging. I am up to 5k though!! :D

[squidfamily1]

It is starting to get cold her in IL, and I was wondering if any of you had good suggestions for running in the cold? I am still new to the world of jogging. I am up to 5k though!! :D
yeah, don't do it.

[Ironhide400]

yeah, don't do it.

Unfortunately, I don't live in Florida, so that isn't an option for me. :(

[jxspyder]

Buy a treadmill.

[Ironhide400]

Buy a treadmill.

Treadmills do nothing for me. I don't get nearly the workout that I do from jogging. I guess I will actually have to use my gym membership and use the indoor 1/16 track. 48 laps and I will be good to go! :shock:

[tracker_usmc]

Good job with getting back into shape Ironhide! I just got back into the gym a couple of weeks ago after getting the ok from my Dr. I had lower back surgery due to a bulging disk a year ago and I have put on about 15 lbs due to not being able to do much, getting lazy, and eating crap all the time. Before my surgery I was in the gym 6 days a week and playing indoor soccer every week so I was in pretty good shape. Getting back into my old workout schedule has been pretty easy so far except for the running (hurts my back and my knees are getting bad). My Dr told me not to run anymore so I have been using the elliptical machine for 30-40 min a day 6 days a week and it is sooooo much better on my back and knees. My goal originally was to get back into shape so I could play soccer again but my Dr doesn't recommend it, and I can't run like I used to so I probably won't. :( The only downside so far to getting back into the gym has been no time to get online and play with you all but getting back into shape and being healthy again is my priority right now so look for me online on Sundays as that is my rest day. Again Congrats Ironhide at getting healthy!

[ladym123]

Good job with getting back into shape Ironhide! I just got back into the gym a couple of weeks ago after getting the ok from my Dr. I had lower back surgery due to a bulging disk a year ago and I have put on about 15 lbs due to not being able to do much, getting lazy, and eating crap all the time. Before my surgery I was in the gym 6 days a week and playing indoor soccer every week so I was in pretty good shape. Getting back into my old workout schedule has been pretty easy so far except for the running (hurts my back and my knees are getting bad). My Dr told me not to run anymore so I have been using the elliptical machine for 30-40 min a day 6 days a week and it is sooooo much better on my back and knees. My goal originally was to get back into shape so I could play soccer again but my Dr doesn't recommend it, and I can't run like I used to so I probably won't. :( The only downside so far to getting back into the gym has been no time to get online and play with you all but getting back into shape and being healthy again is my priority right now so look for me online on Sundays as that is my rest day. Again Congrats Ironhide at getting healthy!


Good for you Track! That's pretty inspirational seeing as you had back surgery and all! I always start with good intentions but fizzle out after a few weeks. I always feel like It's taking too much of my spare time, time that can be spent doing other things (like PS3 or internet lol) But then again the HIIT stuff only takes about half an hour so I guess I'm just making excuses!

I need to take a leaf outta Tracker's book I think ;)

[tracker_usmc]

Good for you Track! That's pretty inspirational seeing as you had back surgery and all! I always start with good intentions but fizzle out after a few weeks. I always feel like It's taking too much of my spare time, time that can be spent doing other things (like PS3 or internet lol) But then again the HIIT stuff only takes about half an hour so I guess I'm just making excuses!

I need to take a leaf outta Tracker's book I think


Thanks Lady! I started having back problems about 6 yrs ago after fighting with an inmate in a cell (thats a long story). It really didn't have a big effect on my daily routine until about 2-3 yrs ago. It started slow and then got worse and worse, my hurniated disk went to a bulging disk. It got so bad that 3-4 month before my surgery I had to walk with a cane and couldn't walk more than 5-10 feet without having to sit or lay down because the pain was so bad. Needless to say I went from workingout, running, playing soccer, hiking, backpacking, etc to being able to do nothing so I got depressed. The key to workingout, getting healthy and staying with it is to stay motivated and change thing up not only to shock your body and not plateau but also to keep it fun for you and not boring. For me the gym isn't the boring part it is the cardio part that gets boring to me. I hate running but I cut weight pretty quick by running 30-40 min a day. After I reach my cardio and weight goal I will cut my running down to 3X a week then mix in my hiking and mountain bike riding. Eating healthy is hard for some people but IMO it is because they either starve themselves then binge eat. Or they think eating healthy has to be bland or boring food, which is not the case. You have to take in so many calories to burn calories and you have to give yourself a cheat day once a week. Cheat days doesn't mean go hog wild but treat yourself to that big juicy cheeseburger (hamburgers are my weakness) or bowl of ice cream just don't overdo it. Lady if you don't want to fizzle out after a couple of weeks set realistic goals for yourself. Set out with making time goals, for example in two weeks I want to be able to run X amount of miles. If you don't reach your goal don't get discouraged do it for another two weeks. Also I try and stay away from the scale, I may check my weight once every two weeks or so. I go off of how my clothes fit. The old saying that lean muscle weighs more than fat it somewhat true. A pound of muscle weighs the same as a pound of fat. No matter how you weigh it a pound is a pound. But it is true that muscle is more dense than fat. If you have a block of muscle and an equal size block of fat the muscle will weigh more. The great thing, it is much tighter and looks a heck of a lot better than having the same weight in fat. You will look and feel slimmer but the scale will tell a different story. Also IMO the BMI index is out of date and a bunch of crap! I had buddies in the Marine Corps that lifted weights all the time and were pretty big with very low body fat but the BMI index would show them as obese and they would have to get a weight waver. Lady just remember to keep your workouts fun and mix things up and you will get past your two week fizzle!

[Ironhide400]

That is great to hear Tracker! I knew you had been battling a bad back. I couldn't imagine being such an active person, then not being able to do anything! I feel for you guys with back issues. My father-inlaw has had 4 back surgeries, and then finally had a morphine pump installed for pain. He is only 47, and walks with a cane. He is very limited on what he can do.

What is your weekly routine? I have heard not to do cardio on lifting days, but I sometimes go 15-30min and haven't had an issue. I usually workout 2 days and rest 1. That sound about right? The worst part of my life is my eating habits. I am having a hard time incorporating veggies/fruit. They are not my favs by any means. I lost about 3lbs just from cutting soda.

Keep up the great work! You haven't been missing much on PS3. I have been ramping up my workout also, so that means less gaming too.

[ladym123]

Thanks Track for all the info ;-)

Like you i don't weigh either I just go by clothes too and what I look like. I know when I look too fat lol!

The goal setting thing may be good for me cos running aimlessly is pretty shit and boring on a treadmill so that could work.

As for your back problem...my husband too had a disc problem and was laid up for a spell with it. It was really debilitating for him but it was no way as serious as yours so I can imagine how that must have affected your activities!

As for the cause...you will have to explain that one in more detail sometime ;-)

@ Ironhide...stop making me feel so damn old Iron!!! My husband is a year younger than your father in lawl!

[tracker_usmc]

That is great to hear Tracker! I knew you had been battling a bad back. I couldn't imagine being such an active person, then not being able to do anything! I feel for you guys with back issues. My father-inlaw has had 4 back surgeries, and then finally had a morphine pump installed for pain. He is only 47, and walks with a cane. He is very limited on what he can do.

What is your weekly routine? I have heard not to do cardio on lifting days, but I sometimes go 15-30min and haven't had an issue. I usually workout 2 days and rest 1. That sound about right? The worst part of my life is my eating habits. I am having a hard time incorporating veggies/fruit. They are not my favs by any means. I lost about 3lbs just from cutting soda.

Keep up the great work! You haven't been missing much on PS3. I have been ramping up my workout also, so that means less gaming too.

Well as far as cardio and lifting on the same day it isn't bad but can make you start feeling tired and lethargic due to over working out. I myself am doing both cardio and lifting right now but that is because I'm trying to shed some body fat. After about 8 weeks I will how I'm feeling and where my body fat is then I will adjust my cardio from there. Just remember everyone's body reacts differently so just listen to your body. What works for someone else may not work for you. My dad was a professional bodybuilder when i was younger so over the years he has given me great advice on lifting and eating healthy. He is in his late 60's and is still in great shape! My weekly routine as of right now is cardio 30-40 min Mon-Sat., abs and lower back Mon-Sat. and each muscle group twice a week, for example: do back and bi's Mon and Thur., chest and tri's Tues and Fri., and legs and shoulders Wed and Sat., then I rest on Sunday. Veggies are hard for some people but I was made to eat all my veggies as a kid so I like just about any veggies...lol Do you like chicken rice bowls? I eat a lot of chicken rice bowls that I make myself. I use brown rice a whole chicken breast and about 2 cups of steamed mixed veggies. I put soy sauce and a little bit of sweet and spicy Tai sauce. I can eat rice bowls every day...lol I eat fruit to ease my sweet tooth at night! My brother-in-law has degenerative disk disease and has titanium rods all down his back and also has a morphine pump. I hope I never have those kinds of back issues. Keep up the work Iron and before long you will start reaping the rewards of a healthy body! Also the rewards of your wife not being able to keep her hands off of you...LOL!!!! Oh and I'm only 6 years younger than your father-in-law so don't make me feel old!

@Lady I hate treadmill and elliptical also that's why after I get my body fat down I alternate running, hiking, and mountain bike riding. I will tell my back injury story another time.

[smoke]

Here's the one I'm using right now, training for the half-portion of the 26.2 with Donna. (http://www.breastcancermarathon.com/)

http://www.halhigdon.com/halfmarathon/novice.htm

[ladym123]

Oh it's going really well for me...about 5k to couch in a month lol :D

[Ironhide400]

Nice Smoke! Let us know how it goes!

[tracker_usmc]

Keep up the good work and stay motivated Smoke and Lady!!!

[tracker_usmc]

Just checking in to see how you guys (Lady and Iron) are progressing with your exercising. It's been about a month for me and I'm running 40-45 min a day on the elliptical and lifting strength has improved big time. My lower back is feeling so much better that I can at a stand bend over and almost touch my toes which I haven't been able to do in years without extreme pain in my lower back. I'm on track to being in the same shape and have the same low body fat as I did before my back injury by my 41st birthday in Feb.!!!!!!!!!!

Semper Fi!!

[Ironhide400]

GO TRACKER! That is great to hear about your back! It sounds like you are doing much better at 40 than I am at 32! I bet your wife is loving it too! :rolleyes:

My progress has hit somewhat of a plateau. Not really due to black ops (LOL), more so because I have had some sinus/allergy issues. Luckily I haven't gained any weight back. I am feeling better now and am starting back into my program. It is really hard to do right now though because it is turning cold here in IL. That doesn't exactly light a fire under my ass. :(

[ladym123]

Yeah well done Track ! You must feel exhilarated!

I have been rollerblading to keep fit this week...I have attached a video below...of me working out...I feel very exhilarated too :D



http://www.youtube.com/watch?v=agfpctJEa_4


As you can see...it's great fun and extreme...just like me :D

[jxspyder]

I think I saw you in that!! That was you in the pink shirt at :08 right?

[tracker_usmc]

Good job guys keep it up! Iron I'm NOT married yet so no "W" word (as in wife) LMAO!!!!! Lady you have to teach me the downhill stuff looks fun as hell lol!

[ladym123]

Lol ok I have to admit.... it wasn't me :D

I can just see me though taking my daughter to school on my back, shopping bags too maybe? No road tax or fuel costs.

Yes it's definitely the way forward :D