I just finished my first 5K!

[grace0418]

I posted a few weeks ago about my upcoming 5K and today was the day. Not only did I finish but I ran the whole way! I even did it in under 40 minutes. :)

As I mentioned here...

http://www.democraticunderground.com/discuss/duboard.php?az=show_mesg&forum=105&topic_id=7644343&mesg_id=7644343

...two years ago I was 285 lbs. and couldn't do much of anything. I certain never thought I'd be running a 5K a week after my 38th birthday. Anyway, I just wanted to thank everyone who gave their support. It really meant a lot to me, you'll never know!

:hug:

Oh, and a side note to anyone who is considering doing their first 5K: NEVER, EVER do 14 hours of heavy duty spring cleaning the day before you run. I was so tired and achy from being on my feet all day yesterday that I tweaked one of my hip flexor muscles. I've been running the entire course with no problems for the last several weeks, so I know it was that. Very dumb move.

[Ellen Forradalom]

1. Congratulations!!

That's magnificent!

I hope you're enjoying your stronger, nimbler self!

[grace0418]

7. Thank you!

I'm feeling a bit wonky from the hip strain, but other than that I feel great!

:hi:

[auntAgonist]

2. Incredible! Congratulations to you on the 5K run ...under 40 mins WOW

I couldn't begin to think about doing 1K never mind 5. Your success is amazing and you should be mighty proud of yourself.
Your weight loss is a great health benefit.

I KNEW you could do it.
:applause:
aA
kesha

[grace0418]

8. Thanks aA!

I was just trying to do it in under 45 minutes, so 39 was great. Of course, the guy who won did it 15 minutes, LOL!

[lost-in-nj]

3. Congrats!!!

That is an awesome accomplishment....

and yes its amazing how different we can be from 2 years or even 1 year ago!!

:woohoo: :woohoo: :applause: :applause:


lost



:hi:

[grace0418]

9. I still have a ways to go but now I feel like I can really do it.

Thank you so much! :hi:

[Diana Prince]

4. YEAH!

Good Job! You must be so proud on so many levels.

If you don't mind my asking, how did you lose the weight? I just recently turned 40 and decided to get in shape, have been overweight for years. I started a 7 month couch to 5k program. I felt that with my current weight I would likely hurt myself, hence the 7 month time period.

[grace0418]

11. Well, I'm half-way to my goal but this is what I've done...

I must warn you that it's not a fast process, but I feel like it's a permanent solution, which is more important. Basically what I'm trying to do is completely retrain my body, rather than go on a Diet.

I started logging my food intake. I replaced almost all simple carbs with complex carbs, slowly replacing things like white rice, sugar, regular wheat bread, and potatoes with brown rice, agave nectar, 100% whole grain bread (if it doesn't say 100% whole grain, it isn't), and sweet potatoes. Then I cut back on my serving sizes. I started eating every few hours instead of two or three big meals.

I never miss breakfast. I load up on superfoods like green leafy veggies, yogurt, flax meal, nuts, sweet potatoes, berries, dark chocolate, tofu, etc. I drink water and iced green tea instead of cola or juice. I avoid diet foods, artificial sweeteners, nitrates/-ites, high fructose corn syrup, and processed foods. However, I allow myself small portions of my favorite foods once in awhile because I don't want to feel so deprived that I fall off the wagon. Over time, I've discovered that some old favorites actually taste gross to me now, and I really prefer the healthier options.

The exercise portion was the hardest to start for me. I work at a computer all day and have never been particularly athletic. But I started forcing myself to go to the gym, and found times and activities that work for me. I will never be a morning person, so I go at night. When I don't feel like going, I tell myself that I'll go but only work out for 15-20 minutes. Usually by the time I hit the 15-20 minute mark, I'm feeling much more energized and ready to go further. I laugh that I can still trick myself this way. LOL! I also use my gym time as an excuse to listen to all my favorite music and some podcasts of shows I enjoy. I'm an iPod junkie now! I also feel weird and "off" if I skip the gym now, which I never thought would happen. I go 6 days a week but you can see results in 3 days per week.

A little advice if you plan on running, please get properly fitted for shoes. Even if you aren't overweight, it's very easy to injure yourself in a number of ways while running. If you have a running store in your area, take advantage of it. They can get you fitted for shoes that address your particular needs and will really help keep you from hurting yourself. If you don't have a good running store, google to see about local running clubs that can offer advice, or even a podiatrist. There are lots of helpful running websites too, that help you determine what kind of shoe fit you need. But nothing beats having someone watch you run and check your feet to determine your best fit.

Anyway, good luck with everything. If you ever need to ask me something, PM me any time. You can do it!

[many a good man]

34. Great advice. What did you do at the gym?

Treadmill? Strengh training? Cardio? All of the above?

Thanks for the inspiration!

[grace0418]

35. You're welcome and thanks! At the gym I try to mix it up. I alternate between

the elliptical, walking on the treadmill at a high incline, running on the treadmill at a low incline, the stairmaster, swimming, and sometimes the bike. After 30-80 minutes of cardio (depending on how much time I have), I work on strength training. I make sure not to work on one area two days in a row, but otherwise I just alternate as the mood strikes me- or as the machines are available. I don't do a lot of classes but I have starting taking yoga and I really love it.

I think what's important is finding activities that keep you interested enough to keep at it, or at least finding ways to make boring activities more interesting. When people tell me how bored they get on the treadmill, I tell them that I use it as a kind of meditation. It's not very often these days that I get time to think. At work, at home, running errands, I always have to be thinking about the task at hand or what I need to do next. But on the treadmill I can just focus on my breathing, my form, and whatever it is I want to think about. It's really pretty nice when you look at it that way.

Anyway, I hope that helps. PM me any time. Good luck!

[ThomCat]

5. That's awesome.

Congratulations. That's a great accomplishment. :)

[grace0418]

12. Thanks ThomCat!

:hi:

[Erva]

6. WOW

Congratulations. You must feel wonderful.

[grace0418]

13. I feel great except for my stupid hip injury.

It was so dumb to do that, live and learn I guess! :)

Thank you so much!

[Shine]

10. Wow, you are totally awesome!!!!

:applause:

Congrats and kudos to you on your accomplishment! :yourock: You were bookin', girl!

I am NOT a runner, so I commend anyone who has the fortitude to pull off a 5K.

:toast:

[grace0418]

14. Thanks Shine!

I'm not a runner either, actually. I don't plan on progressing much past 10K. But it feels great to do it, I'm starting to see how you can get addicted to the high. It's almost like meditation once you get going.

:hi:

[applegrove]

15. You Go Girl!

[grace0418]

16. Tee-hee! Thanks!

I feel good today, still hurting a little but otherwise great.

:hi:

[MissMillie]

17. Good work!

I haven't done one in a while, but will be doing one next month.

I have a great stretch for the hip flexor, if you're interested.

[grace0418]

18. Thanks MissMillie!

I've looked up a few stretches but I'd love to hear yours. It's feeling better today but I'm still looking a bit like a penguin when I walk.

[MissMillie]

19. mine's pretty simple

you'll need something sturdy to help you keep your balance...

stand on your left leg, raising your right ankle to rest just above the knee of your left leg (almost like you're going to sit indian style--just keep one foot on the floor) then literally bend the left leg and lower yourself into an almost sitting position (feel free to hang on to that "something sturdy" to keep your balance). Hold the pose for 15 seconds or so.

Then do the other leg.

You'll feel a nice tug on the hip flexor.

The instructor in my spinning class taught me that one.

[grace0418]

21. Oh, that is a good one! I've done that before but forgot about it.

Thanks for the reminder. That will help a lot. Isn't it funny that you can forget an exercise entirely? It seems like once you've done it you would remember it.

[LisaM]

20. Good for you!

I remember my first run and how different it is from just going on your own, and how much fun it is to finish!

I didn't do 14 hours of housecleaning, though. I invited a friend over for spaghetti the night before, and went to bed early (for me, anyway).

[grace0418]

22. Thanks LisaM. Your plan sounds like a much better idea.

A nice meal and a good night's sleep. :)

[underpants]

23. Congrats

:hi:

Feels great huh?

[grace0418]

27. It does! Thank you!

:hi:

[blue cat]

24. congratulations

[grace0418]

28. Thank you blue cat.

:)

[Phillycat]

25. Good for you!

I'm in the process of getting back into shape after quitting smoking, and this is so inspirational! Congratulations. :bounce:

[grace0418]

29. Awww! Thanks. And congratulations on quitting smoking.

If you can do that, you can do just about anything! :hi:

[PaddyBlueEyes]

30. Grace

You Rock!!!

[grace0418]

32. *blush*

Thank you! No, *YOU* rock!

[PaddyBlueEyes]

33. No

you rock!!!

[suninvited]

26. I am very impressed !!

Way to go

:toast: :bounce:

[grace0418]

31. Thank you!

My grade-school self never would've believed I could do this. :)

[snacker]

36. Woooo...congratulations!!! n/t

[grace0418]

37. Thanks snacker!

:hi: