My C25K journey has been completed.  It is amazing to be able to go from not running at all to being able to run for 3 miles non-stop.  Here is a recap of the journey. It started on June 10, 2009.  The first week of the program needed to be repeated two additional times before I could complete it successfully.  This was due primarily to two factors.  The first was my current physical condition, being so out of shape and overweight.  The second was my recent conversion to minimal footwear (Vibram FiveFingers/VFF) that made this journey even possible.  I used to walk with a cane.  Wearing shoes with heels, including running shoes with heels, allows the calf muscles and achilles tendons to shrink.  When the heel of the shoe is removed, these need to be stretched and that stretching takes time.  For that first workout, I managed to cover a whole 0.95 miles in the half hour of walking and running. One July 3, 2009, I finally completed the week one level successfully.  It took three weeks, but I was now ready to continue with the remainder of the program.  For this workout, I was up to 1.67 miles. Week four is difficult for many.  Compared with the prior weeks, it has a big jump in the running times.  I discussed that in my Interval Run Totals post. The program progressed well and steadily until week seven, day two.  I got sick this week and it took three tries to get through this particular workout. On August 31, 2009, I begin week nine and the thirty minute runs.  Though I have been wearing minimal shoes throughout the program with occasional runs and walks barefoot, for the week nine, day one run, I ran the 2.2 miles entirely barefoot.  I am pleased with how it came out and intend to do more of this. My speed is quite slow.  Even in later workouts, I normally averaged in the 4.0 to 4.3 mph range.  With this slow speed, there is no way I can complete the 5K/3 miles in only thirty minutes.  A common recommendation is to increase workouts by ten percent per week.  For my graduation run, I would need to substantially exceed this recommendation. On September 5, 2009, I completed my graduation run, week nine, day three.  I mapped out a flat route and ran 3.15 miles in just under 48 minutes.  It was slow, but I completed a full 5K run.  I had finally graduated C25K! This C25K journey is over.  My journey of running is just beginning.  I like that I am losing weight with the exercise I now get.  While running is not yet easy, I do enjoy being in motion, even if it is currently a slow motion.  My running goals for the future are to keep running and to increase both my duration and my speed.  To do this, I will need to find a way to work on my heart rate and further expand my aerobic capabilities.  With the C25K program, I have built a good foundation on which to continue. For the full account, start with my Beginning C25K post.

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week nine, day three.

Program: run for 3 miles or 30 minutes.

Result: I completed the workout as planned. My heart rate averaged 155 bpm and peaked at 166 bpm. I did 3.15 miles in 47:58 for an average speed of 3.9 mph (15:12 minute/mile).

Graduation run.  I didn’t want to delay it, not the final run.  I had to do it.  I am still not over this sinus infection.  But, the worst is over.  That peaked Thursday.  It figures.  By the time I get to the E.N.T. doc on Tuesday, it should be about all gone.  Back to this run.

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week nine, day two.

Program: 30 minute run.

Result: I completed the workout as planned. My heart rate averaged 152 bpm and peaked at 161 bpm. I did 2.29 miles in 33:18 for an average speed of 4.1 mph (14:33 minute/mile).

I was still fighting a cold/sinus infection that was just starting on the last workout.  But, I wanted to complete the program this week and needed to keep on schedule.  So, I ran.  It was just a little slower than before.  I was hoping to add a little to the distance in hopes of getting a little closer to a true 5K for a graduation run.  Running down the boat ramp and up the path beside the lake probably wasn’t the best addition to my normal route.

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week nine, day one.

Program: 30 minute run.

Result: I completed the workout as planned. My heart rate averaged 157 bpm and peaked at 163 bpm. I did 2.2 miles in 31:03 for an average speed of 4.3 mph (14:05 minute/mile).

I now know how far it is to the end of block on the far side of the lake near my house.  I stopped at the end of block, touched the end cap of the fence post on the corner, and turned around.  It was right at 1.1 miles.  If I decide to try for a 5K for my graduation run, I’ll need to add an extension to my route.  Or, I could go back to the asphalt path that I used during my week one repeats.  I have a few more days to decide.  But, back to this workout…

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week eight, day three.

Program: 28 minute run.

Result: I completed the workout as planned. My heart rate averaged 156 bpm and peaked at 167 bpm. I did 2.05 miles in 28:39 for an average speed of 4.3 mph (13:59 minute/mile).

Supposedly, the 180 step/90 stride cadence numbers I have been hearing about is the natural spring rate of the muscles and tendons in our legs and feet.  Since I have a metronome now, I decided to play a little with cadence during the workout today.  I had roughly measured my prior cadence at 82 strides/minute.  I know the ChiRunning recommendation is to get used to your natural stride first and then gradually increase the stride rate by +1 per week.  Today, I skipped that good advice and decided to see what 90 strides/minute felt like.  It went fairly well for the first one third of a mile.  Then, I reached the end of the block and turned the corner.  I’m not sure if it was the corner or the 90 stride rate but, just after the corner, my legs tensed up and I needed to drop my cadence a little closer to my natural speed.  I worked on relaxing my legs for a while and that helped.  On and off through the rest of the run, I turned the metronome on for a little while to check my cadence.  One thing I found difficult was trying to count the right, two, three, left, two, three while also counting my breathing, two in, three out.