Oranges 2 Oranges

Looking Back at 5K and Moving Forward…

I Just Ran 5K!!!

on November 5, 2008

I ran 5K!

I figured that the run after my C25K graduation should be one that proves that I can actually run 5K (3.1 miles). I had been running based on time during the program, and today I decided to run based on distance. It took me 45:05 minutes, but I ended up with a 14:27 pace, which is about the pace I was doing during the final phases of the C25K program. That’s all based on my Nike+, which I will keep using to maintain consistent stats, even if it’s a bit off on the time. The Nike+ time is always about 10 seconds slower for every half hour, so my pace is probably a little bit faster over the 45 minutes.

I’m not going to be doing the One Hour Runner program. I’m not ruling it out for good, but I’m not really seeing it in my future. I just went from doing 30-minute runs to a 45-minute easy run (with a couple minutes at an increased speed, then keeping it a little faster than the run’s beginning/easy speed for the rest of the run), and I’d hate to have to follow the 30-30-30 schedule for 3 more weeks, and then slowly add to my time. Even if I’m risking overdoing it, I feel free now to run longer if I want to, or shorter on other days.

My plan thus far is going to be to not do more than one long run per week, and the other days of the week will depend on how I feel. If I can make 30 minutes, then I will. If I can only do a mile that day, then that’s how it’s going to be. My plan is to not have a plan, but to be smart about it so I don’t hurt myself. I’m sticking with 3x a week for now, but willing to be flexible.

I’ve posted some C25K graduation pics on the Week 9 page. For now, my posts will be on this front page, and I will keep Weeks 1-9 up for those who are contemplating their own C25K journey and just want to see what one person’s runs were like.

Have a great rest of the week!

Shannan

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2 responses to “I Just Ran 5K!!!

  1. Sarah says:

    🙂 Good for you!

  2. Cyndi says:

    Hi Shannan! Now you have to sign up for a race! Good job.

    Whatever your plans are, I highly reccomend that you follow the golden rule for new runners….do not increase your miles or time by more than 10% each week. The reason for this is because your body (muscles, bones, ligaments) is still adjusting to the new ‘impact’ of running. So as long as you listen to your body, you’ll do great!

    It feels great doesn’t it? Good for you!

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