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HGSGUY
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1/27/12 11:27 P

It is available on the droid. There are several apps for both iPhone and droid, just put "5K" into the search and lots come back.



ERICWS
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1/18/12 2:59 P

Sounds like a cool app. Is it for iphone only?

Good luck w/ your training. I am splitting my training up w/ alternating days of treadmill one day (today was a 5k jog for about 33 minutes) and strength training the next day (tomorrow will be the body circuit stuff and a few dumbbell supersets). I need to keep learning about strength training though- i am a real rookie at that!



ODDLOTS
Posts: 213
1/17/12 7:24 P

I just started training this weekend for a 5K. I haven't registered for one yet, I wanted to make sure my knees could take the pounding first (even after a lot of cutting and working out I'm still a heavy guy). First session was Saturday, heading to the rec center in a few minutes to do an hour of weights and my second training session on the treadmill!

I've been using the Ease into 5K app. I was going to do C25K, but I couldn't find a decent app for it and was told this was similar. It wasn't free (boo), but I like that I can listen to my music, or Pandora, and it tells me when to walk and run, how long I've got left, etc. I figure every possible stumbling block I can remove gets me much closer to actually finishing this program and running a race!



HGSGUY
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1/7/12 9:55 A

Nice! that should be a blast!



ERICWS
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1/7/12 9:22 A

Commitment made- I signed up for the 15k in July when registration opened this morning! I have $35 invested- can't go back now! emoticon



ERICWS
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1/6/12 5:49 A

Great! Keep it up! emoticon



MPRATER11
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1/6/12 3:42 A

Training Program is going well



MPRATER11
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1/2/12 2:51 A

I am starting an 8 week training program I found online to prep for my first five k to run in March I have done several before but just walked them



REDDIERAZORBACK
Posts: 687
12/9/11 2:18 P

Ericws you are ready. That is impressive time and incline %. Great work.



ERICWS
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12/9/11 11:31 A

Thanks for the article.

I'm going to mix it up this winter, I think. Today I just did 2% incline at 6.5 mph for 35 minutes. Sunday I think I'll either do a long run (I might try for an hour) at 5 or 5.5 mph.

Then once a week I'll do a 7.5% incline at 4.5 or so.... I'll see how that feels after a couple of weeks, rotating those kinds of runs! Hopefully it will work to keep me ready for next 5k season! My targeted first race is April.



REDDIERAZORBACK
Posts: 687
12/6/11 5:58 P

Ericws I got the treadmill idea from MuleDoggie. He gave me this link to look at:

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1147

I also increase the incline starting a .5 and ending around 3%. So not a lot on the incline yet.



HGSGUY
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11/30/11 10:25 P

I too am treadmill trained. I ALWAYS use incline of 1 to 3%. I have not had any problems when I run a race except I notice temperature and humidity more, but no soreness or slower times as I was told I would have. It also helps me more consistent, no excuses for weather and stuff!

I also use music mixes that are beat per minute specific. I like 160 to 175 bpm right now. I can go faster or slower but keep my feet moving the same speed. I don't know if that is normal, I grew up in marching band, so my feet are used to matching beats like that! In fact I do it subconsciously, sometimes I will be at the mall or someplace with music with my wife and I abruptly change my pace! It works great for me on the running thing!



JACKH35
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11/30/11 5:13 P

On Thanksgiving Day I did my first 5K in over 20 years. At 76 I jog/walked it in 48 minutes and was third among the over 70's who were timed. The winner finished 22 minutes faster, so I really don't have much to boast about other than the fact that I did it. I plan on doing more 5Ks with my Son, Daughter In Law and my two Grandsons, who are 9 and 11. Maybe I can bust out of the 40 minute range before too long.



MANDALORE
Posts: 1,251
11/30/11 1:34 P

yes please!



ERICWS
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11/30/11 9:00 A

Have you checked w/ a doctor about the asthma issue? How do you need to address it in your cardio? Just wondering.

About 2 years ago, I was 185 lbs, and just started walking, 10-15 minutes a day. Today- 159-162 lbs weight range and have maintained that weight for nearly 4 months straight. I have just kept building on the little successes along the way. Looking back, I feel like it's been 1 big success, which feels great- but I definitely took small steps all along and kept trying to take that next step. It's worth it- keep at it and the results will pay off!



SLAPTHEFATCAT
Posts: 959
11/29/11 10:47 P

I am currently only in the walking stages of 5ks. I have a combination of being fat, severely out of shape and have had asthma my entire life.



ERICWS
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11/26/11 2:49 P

Interesting- I like that idea for treadmill training! Where did you come up w/ it? Any incline work? I'll be doing treadmill work all winter, so any tips or suggestions for training appreciated!

I think we're ok in our 29-30 minute range! I don't think I'm too slow anymore! emoticon

My goal for next season will be 28 minutes. Maybe a 10k or (gulp) the 15k Boilermaker in Utica, NY. MAYBE, a half-marathon in September/October (we'll see about that though!).

But I am really pleased that I did 4 5k's this year, after never having done 1 before, and plan on 8-10 next year. I really enjoy them.



REDDIERAZORBACK
Posts: 687
11/26/11 12:46 P

Hi, I run 5K's too. My goal was to run 3 this past year. I run with my 15 year old twin sons. They are both very good runners. I just completed my 4th for this year and got my time down to 29:14. I will run another one this Saturday and I am hoping to break 29. I am a slow runner.

I have started using the tread mill to improve my time. I run for 35 minutes and I start at 5.3 mph. I move up a tenth every 3-4 minutes and at the end of the 35 minutes I am usually at 6.2-6.4 mph. I do this and try to improve my average each time. I have moved from a 5.2 average to a 5.6 average in about two weeks.



ERICWS
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11/25/11 9:11 A

Thanks HG! Great way to end my "season"! Let's keep comparing notes for the 2012 running season calendar!



HGSGUY
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11/25/11 8:18 A

Great time! I got side lined due to out of town guests and the wife had to work! I am glad you had a good run and shaved some more time off!



ERICWS
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11/24/11 3:30 P

29:30 in today's Turkey Trot. Woohoo!



ERICWS
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9/27/11 10:11 A

I noticed in the race results posted online that I actually came in 3rd place in my age group this past weekend, which is exciting. OK, all the good runners were doing the half-marathon at the event, but hey, a place on the "podium" is a place on the podium, right?!

Fun and celebrations are over- back on the treadmill to keep the fitness going for a race on Thanksgiving, and maybe a bonus race I'll add on October 29 if the weather holds up!



ERICWS
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9/25/11 8:24 P

Definitely- only doing these as a fun way to motivate my exercise plans a bit, but I have a little competitive fire in my belly, too!



HGSGUY
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9/24/11 11:17 P

Bottom line is to have fun and keep doing it! Good job!



ERICWS
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9/24/11 1:20 P

Race #3 in the books this morning. It was a good one, but I did NOT set a PB, so a bit disappointing. I fell off about 20 seconds from my time from 2 weeks ago. I kept a solid pace, probably too slow in my first mile.

Second mile I picked up and paced all the quick starters who fizzled out, and mile 3 I caught up and blew past several of the "dads" I know from my kids' school/activities, so I can claim a personal edge on them for a while at least! emoticon I put on a "show" for the wife and kids, too- sprinted the final quarter mile as fast as I could!

All in all, another learning experience- I think had I started out a bit more quickly, I might not have lost the 20 seconds from 2 weeks ago, but still all in all another success!

These races are getting addictive- I may sign up for another 1 at the end of October, to keep fitness going for the big Turkey Trot with my nephews on Thanksgiving Day!



SCHAMRICK
Posts: 954
9/23/11 8:15 A

I find 5ks are great targets to shoot for with running. Otherwise, it's like... "Why am I out here running?" Once you run your first, you try to outdo your previous personal record. I am running right now, but have no idea of when I will do another 5k and there is much less motivation in running for running's sake.

I would suggest getting yourself prepared and running a 10k. A 5k is cool, but I prefer 10ks. The sense of accomplishment is so much greater for me. You can do it without getting into the crazy marathon running requirements, such an carrying water or energy gels. And running for an hour straight seems like a lot, but it is great to do once a year.



HGSGUY
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9/18/11 5:41 A

I use 6 and up to 6.7 on my faster days at 1%, about 5-5.6 at higher incline. For intervals I will go as high as 9 for short bursts, always feel like I am barely able to keep up! I go a little faster on the treadmill because I can control my speed better. I think the treadmill is a little harder because the view never changes!



ERICWS
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9/17/11 3:17 P

HG- what speed do you use on the treadmill, and how does it compare to the pace you keep on the road? I'm going at about 5.5 mph on the treadmill, then upping it to 6 and 7 for some intervals, but it seems tougher to do on a treadmill than on the road!



HGSGUY
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9/17/11 10:17 A

Prior to my first two races, I did ALL my training on a treadmill. Always 1%-3% incline and varying speeds. My first race was the first time my shoes had been outside. I ran and had no problems except I was moving which felt odd! After the race I never had any pains or problems. I train a lot on the treadmill because of weather, darkness, and lately because of forest fire smoke filling the air.

Good luck with the race. I was going to do one tomorrow, but work had other ideas!



ERICWS
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9/16/11 10:29 A

I signed up for my next 5k- next week. Still feeling the urge to compete, and it'll be interesting to see if I am slowing down at all due to change in workout plan- I started doing some indoor treadmill workouts this week on weekdays- too dark to go in the morning already, with fall approaching.

I go a bit slower on the treadmill, and am only covering about 2.7 miles in a 30-minute period, at 2% incline. But I plan to break outdoors this weekend for a 4-mile run. We'll see how it goes! If all goes to plan, I'll do OK next week, and keep going as long as possible to join my nephews in a 5k "Turkey Trot" in their hometown, in southtown, USA, for Thanksgiving in November.



ERICWS
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9/15/11 9:41 A

aggo- that isn't for me, but glad you like those kinds of things. I'll stick to my 5k's, etc.!



MRAGGRO
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9/15/11 2:29 A

I have one better for you guys. Look around for "extreme races" or "adventure races". These are 5ks like the Savage Race and the Highlander, where you not only have an off-road course, you also have hazards, booby traps, barbed wire, pitch blackness and FIRE to contend with. I did my first one of these a few weeks back, and I am HOOKED! Got another coming up on the 15th of October.

I've done regular 5ks over the years and I never had much fun with them, got bored mid way through and always felt like whatever the "theme" was was kinda lame. I'll still do them if a friend or family member is doing one, or something like that.



REDDIERAZORBACK
Posts: 687
9/13/11 9:59 A

Great work. I have run 3 this year and my time is about the same. You have really done a great job.



BSNYDER918
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9/12/11 11:39 A

Way to go! That's great. Keep working on that time, knocking off 2 minutes shouldn't be too hard, that's only 40 seconds per mile. Now for me, that's quite a bit, but you've broken the 30 minute barrier.



ERICWS
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9/12/11 10:30 A

Well, I'm sure I'lll hold "bragging rights" until your next run, when you best my time! emoticon

I'm pleased to have "officially" broken the 30-minute barrier, though. The 5k experience is something for me- I do like it. But it's a totally different feel to it than a training run, and I am glad I set a decent pace for myself rather than start too fast. At the 1-mile mark, the timer told me that i was right at about 10 minutes, so I think I basically ran my race at my pace, and kept strong mentally.

It was a great feeling- now maybe I can figure out how to get to a 27-minute 5k time! That would be an "ideal" for me, I think- I didn't think in March 2011 I would ever break 30!



HGSGUY
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9/11/11 12:32 P

So much for old guys rule, you bested me by almost 10 seconds!!

Congratulations! Great time. Of course, I think having a fun time is just as important as the timing, so hope you had a blast!



ERICWS
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9/10/11 2:10 P

Mission accomplished: hometown festival's annual 5k run- 29:43!



ERICWS
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9/9/11 11:38 A

I like the "sub-10 minute mile" description, too. All of a sudden I feel faster!



HGSGUY
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9/9/11 10:18 A

I never thought of it as sub 10 minute miles, thanks!

When i was in the AF I used every second possible to get through the annual run, then would have a smoke!

Good luck with the running!



BSNYDER918
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9/8/11 2:34 P

I'm getting back into shape to do 5K's again. I was in the Air Force and running 3 miles several times a week, my times were a bit under 30 minutes. I ran one in May 11 at about 35 minutes. You guys and your sub 10 min/miles crack me up when you're talking about running slow. My typical run speed is 12 min/mi. I am training for a Turkey Trot in Nov and hoping to get down to about 31 or 32 minutes. My main goal is to run another half marathon. I did one back in 2006, last runner across the finish line, but I did cross the line on my own. Need to break the 2:41:17 time, but that is many pounds away yet.



HGSGUY
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9/7/11 10:09 P

Haven't you heard?? Old guys rule, haha. Thanks for the kind comments. I am not really offended, just don't sell yourself short. I read comments from people that do a 5K a lot slower than you and a lot faster than either of us will ever be able to do. I also read a lot of "it is only a 5K". I know a lot of people that could kick my tail in a race...if they could every get off their rears, but they never will. So here is my free speed tip! In Portland, a lot of races have free beer at the end! There is more beer the sooner you finish!!

Keep on running and have a great time doing it!



ERICWS
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9/7/11 9:36 A

No offense intended HG- I am 10+ years younger than you are, never smoked, and you went out in your first ever 5k and demolished my PR easily! I'm seriously impressed!



HGSGUY
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9/6/11 10:00 P

Eric, thanks! I don't think of it as fast and to be honest, I only care about beating MY time from previous races. I practiced a lot before the first race. I take some offense to your comment about how slow you run!

I think anybody who gets out and does it (running, walking, biking, rowing, swimming or whatever) is way ahead of those who wont even try. That my friend, makes you much faster than about 70% of the population! See, you are a speed demon!!!

I read a quote in Runner's World recently - "I run because I can. When I get tired, I remember those who can't run, what they'd give to have
this simple gift I take for granted, and I run harder for them. I know they would do the same for me." That is my new motivation, running fast or slow doesn't really matter that much.

Hope you enjoy a long running adventure!



ERICWS
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9/6/11 2:38 P

HGS- That is an awesome time for your first 5k! I'll be thrilled to crack 30 minutes in a 5k, ever! I am really slow, but I still compete!

I started out oin the treadmill, for a long time, before I tried to ramp up my running. I started in 12/2009 on the treadmill- 1% incline, 4 mph...Last summer 2010 I was outside walking 3+ miles/day. My wife and I bought a new treadmill in September, 2010, that had some more bells and whistles and I picked up my incline gradually to about 6.5% while walking 4-4.5 mph, for 30-45 minutes a day.

that got me ready to break out into the great outdoors in April when the weather improved, and I've been using the 5k Your Way, modified to suit my needs, as a general guide for training.

When I'm running outdoors, usually 3x/week, i am doing about 3.5 miles, and my 5k portion of those runs is about 29:50-31 minutes right now. When I do the treadmill, usually 1x/week, I am at about 5 mph and 7.5% incline.......



MUSTLOOSE
Posts: 300
9/6/11 12:36 P

Hi ERICWS,

Thanks for the site. I will let you know how it works. Up till know I've been using the treadmill. Usually I warm up for 10 min with walking then alternate between 30 sec running then 2 min walking. I do this for 10 min then a 10 min walk. Didn't know if this was a good program or not. I've looked at the couch to 5K but seems like you start off with a lot of running. I'm currently at 326 lbs so running for more the 30 sec or so is currently very difficult. Thanks again for the site.



Edited by: MUSTLOOSE at: 9/8/2011 (14:41)


DARKANGEL314
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9/6/11 12:10 A

I'm currently training myself for a 5K. I missed the Warrior Dash locally a while back, figure this is at least an introduction to test how fit I really am. First 5K will be in October. Any advice or just wanna chat? Add me and drop a line.



HGSGUY
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9/5/11 8:31 P

I ran my first in April and completed my third last month. I have a goal of doing a 10K and who knows what after that!

I tried the couch to 5K, and didn't get too far. I walk fast and walk 5K in about 45 minutes, so I got on the tread mill and ran just a bit faster than that. I continued and trained exclusively on the treadmill upping the speed and using an incline of 1 to 3% (never 0) and ran my first race at 29:56, which is pretty good for an ex-smoker in his mid 50's!

A spark friend encouraged (pushed) me to take the step into running (Thanks Bob)!

I have really enjoyed it and am looking for my next race!

Edited by: HGSGUY at: 9/5/2011 (20:32)


ERICWS
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9/5/11 5:15 P

Hi Must!

I used these programs:

http://www.sparkpeople.com/myspark/train
ing-plans.asp

I think they're great. I started at a rookie level and am using the more advanced one now as a general guide to keep trying to develop some fitness for this.

Let me know if they work for you, too!

Cheers,

E



MUSTLOOSE
Posts: 300
9/5/11 1:50 P

Hi Ericws,

I don't currently run 5k races but I would really like too. If you don't mind me asking how are you training for it. I just started doing a little running but I'm still very much overweight. I'm hoping that running will help.



ERICWS
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9/5/11 1:37 P

Does anyone else in the lounge run 5k races?

I ran my first a few weeks ago, and have another this month. Excited about it- I have cut my time for my training 5k runs from 40 minutes to around 30 minutes, and my minutes/mile are sub-10 now, which is good for me. I'm slow, if you can't tell!



 
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