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Progress Reports
Started by Penguin at 09-01-2008 2:01 AM. Topic has 8 replies.
  
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 09-01-2008, 2:01 AM
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Penguin
Joined on 08-01-2008
Stirling, Scotland
Posts 138
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Hi Folks
Had a fantastic run today. Even taking into account the additional 3 minutes, I went farther and faster than ever before, and more comfortably.
I love this programme!
Gary
Next up - Graduated 14/09/2008 - first 5k on October 4th
Read my blog at http://defiantc25krunner.blogspot.com/ - or click on the weblog link
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09-03-2008, 10:34 AM
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Penguin
Joined on 08-01-2008
Stirling, Scotland
Posts 138
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Day 2 out of the way. Ran even further and faster, but the run didn't feel so good. Haven't been sleeping well lately, so that may explain the fatigue.
GAry
Next up - Graduated 14/09/2008 - first 5k on October 4th
Read my blog at http://defiantc25krunner.blogspot.com/ - or click on the weblog link
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09-03-2008, 1:01 PM
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maliye2876
 
Joined on 08-13-2008
Richwood
Posts 54
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Gary I have a question for you that you may have been asked alot already, so please forgive me. I am about 265 Lbs and from reading your blog you were 270 at one time as well. About when during the program did you notice weight loss? I don't eat all that well, so i know that is an area to improve, but I do strength train and seem to manage the runs ok. Just curious.
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09-03-2008, 1:20 PM
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briandk
Joined on 08-21-2008
Denmark
Posts 132
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 maliye2876 wrote: | | Gary I have a question for you that you may have been asked alot already, so please forgive me. I am about 265 Lbs and from reading your blog you were 270 at one time as well. About when during the program did you notice weight loss? I don't eat all that well, so i know that is an area to improve, but I do strength train and seem to manage the runs ok. Just curious. |
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I know I'm not Gary, but I'll give my oppinion anyway :)
If you want to lose weight, you really got to adjust your calorie intake too, I think the general rule is you burn about 100 kcal per mile. Since we run around 2-3 miles during the program that is 200-300 kcal per day, 3 times a week. One pound of fat is 3500 kcal so assuming you are where already not eating more than you burned, you would now have a deficit of around 750 calories a week. At that rate it takes 4 weeks to lose a pound.
However if you (like I have done many many times) drank 1.5l of soda a day, that is 645 kcal a day times 7 days a week.
That is 4515 kcal a week, or more than a pound lost per week, if you stop drinking it. If you don't drink soda, you probably eat or drink something else that could just as easily be cut from your diet or replaced with a lower calorie option.
It's much much more efficient to not put the calories into your body, than try to burn them afterwards.
I would highly suggest keeping track of what you eat for a couple of days, calculate how many calories you actually get, versus what you actually need. I use a local Danish website to track everything, since it has the foods and brands I normally eat, but I think a popular calorie counter website in the US is sparkpeople.com
Sorry for this long post in a thread where it probably doesn't belong, but personally it has helped me immensely to track and get control of what I actually eat.
// brian
C25K finished Oct. 02 - 2008.
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09-03-2008, 2:10 PM
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maliye2876
Joined on 08-13-2008
Richwood
Posts 54
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I do appreciate the feedback. I've cut out any drinks except water since starting the program. I actually don't really have a taste for soda, beer, or many of the other possible drinks available. I also have started the process of keeping track of my intake of calories.
Thanks of the advice. I hope to see results, but I am happy for being much more heart healthy now.
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09-03-2008, 4:36 PM
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jenna123
Joined on 07-31-2008
Posts 40
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Hey there Guys,
I have been on holidays for 14 days on a boat so not able to run. I was worried about injuring myself going straight back to week 7 and 25 min runs so decided to repeat week 6 again. I did week 6, day 1 this morning and for the first time had a sore knee. I am wondering if i should have gone back 2 weeks for the 2 weeks i missed?
Congrats Gary, really impressed by what you have achieved.
Jenna
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09-04-2008, 3:23 PM
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Penguin
Joined on 08-01-2008
Stirling, Scotland
Posts 138
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Welcome back Jenna,
A sensible decision to repeat week 6.
As for the weight loss issue: you have to calorie count and be in calorie deficit to lose weight. There really is no other way. Running builds muscle and burns fat, but it is not a magic solution. You have to consume less in calories than you expend in exercise.
I've been on restricted calories (but by no means a strict diet) for some weeks. You have to find a balance between giving yourself enough to train on, but not so much that you don't lose.
Gary
Next up - Graduated 14/09/2008 - first 5k on October 4th
Read my blog at http://defiantc25krunner.blogspot.com/ - or click on the weblog link
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09-07-2008, 2:24 AM
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Penguin
Joined on 08-01-2008
Stirling, Scotland
Posts 138
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Final Run of Week 8!
Had a bit of a lay-off due to being at a conference. Was a little worried I might've lost some fitness, but it seemed ok.
Week 9 here we come!
Gary
Next up - Graduated 14/09/2008 - first 5k on October 4th
Read my blog at http://defiantc25krunner.blogspot.com/ - or click on the weblog link
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09-08-2008, 1:38 AM
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Penguinfan
Joined on 04-05-2008
Brisbane, Australia
Posts 165
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Keep at it Penguin 2 ;)
Just days away from being a 30 minute runner!
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C25K : Couch to... » C25K » Progress Report... » Re: Week 8
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