{"id":1240,"date":"2024-06-01T20:52:59","date_gmt":"2024-06-01T20:52:59","guid":{"rendered":"https:\/\/liveplayrun.com\/?p=1240"},"modified":"2024-06-01T20:53:02","modified_gmt":"2024-06-01T20:53:02","slug":"successful-week-1-of-c25k-training","status":"publish","type":"post","link":"https:\/\/liveplayrun.com\/?p=1240","title":{"rendered":"Successful Week 1 of C25k Training"},"content":{"rendered":"<div class=\"smart_content_wrapper\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-medium-font-size\">If you haven\u2019t yet, please check out my previous post <a href=\"https:\/\/liveplayrun.com\/?p=1194\" title=\"\">here<\/a>, where I discuss my 3 months of PT and finally getting cleared to run! \ud83e\udd73<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-medium-font-size\">Last Saturday (5\/25) I started week 1 of the couch to 5k (C25k) training. Each week consists of 3 workouts. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" src=\"https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image.jpeg?resize=1200%2C675&ssl=1\" alt=\"\" class=\"wp-image-1250\" style=\"width:366px;height:auto\" srcset=\"https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image.jpeg?w=1880&ssl=1 1880w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image.jpeg?resize=300%2C169&ssl=1 300w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image.jpeg?resize=1024%2C576&ssl=1 1024w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image.jpeg?resize=768%2C432&ssl=1 768w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image.jpeg?resize=1536%2C864&ssl=1 1536w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure><\/div>\n\n\n<p class=\"has-medium-font-size\">Week 1 they were all the same:<\/p>\n\n\n\n<ul>\n<li class=\"has-medium-font-size\">Brisk 5 minute walk to warm-up<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Repeat 8 times: 60 seconds run and 90 seconds walk<\/li>\n\n\n\n<li class=\"has-medium-font-size\">I added 5 minutes of walking to cool-down<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">This was a workout totaling 25 minutes with 8 total minutes of running. It might not seem like much but it was huge to me \u2026. especially when I didn\u2019t have any foot pain after! <\/p>\n\n\n\n<p class=\"has-medium-font-size\">I think I had gotten so used to having pain, feeling pain, it is really strange not having any!<\/p>\n\n\n\n<p class=\"has-medium-font-size\">And, I also felt very strong in my core. I feel like I\u2019m using the muscles I\u2019m supposed to while running. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-1.jpeg?resize=1200%2C900&ssl=1\" alt=\"\" class=\"wp-image-1252\" style=\"width:255px;height:auto\" srcset=\"https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-1.jpeg?w=1733&ssl=1 1733w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-1.jpeg?resize=300%2C225&ssl=1 300w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-1.jpeg?resize=1024%2C768&ssl=1 1024w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-1.jpeg?resize=768%2C576&ssl=1 768w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-1.jpeg?resize=1536%2C1152&ssl=1 1536w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure><\/div>\n\n\n<p class=\"has-medium-font-size\">Yes, it\u2019d be easy to look at this plan, which takes 9 weeks to build up to 30 minutes of running, think of how good I feel, and skip over several weeks, to build up my time running faster. However, I am committed to sticking with this plan and building slower. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color has-medium-font-size wp-elements-85ec4f4bc94fd39900be324284239366\"><strong>I\u2019m working on the long-game as they call it! <\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">Making sure I am not falling back into my \u201cpattern,\u201d as my PT calls it. And that I maintain form and strength. In the long run (haha, pun intended!) this will no doubt serve me, and my body, best.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-medium-font-size\">As other runners know, it sucks to be injured. Period. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-2.jpeg?resize=1200%2C800&ssl=1\" alt=\"\" class=\"wp-image-1254\" style=\"width:359px;height:auto\" srcset=\"https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-2.jpeg?w=1880&ssl=1 1880w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-2.jpeg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-2.jpeg?resize=1024%2C682&ssl=1 1024w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-2.jpeg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/image-2.jpeg?resize=1536%2C1024&ssl=1 1536w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure><\/div>\n\n\n<p class=\"has-medium-font-size\">It sucked taking 3 months to get to the point where I could run again. Even if it\u2019s just been a whole 8 minutes. Those 8 minutes mean more to me than one could imagine. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">I just have to remember that every minute will build and help me in the long-term to reach my goals. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">I can\u2019t lie that it is hard not wanting to start thinking about races and making plans. <\/p>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color has-medium-font-size wp-elements-f86185132cba18c90ba5bac842beac77\">For now I\u2019ll take it minute by minute \u2026 to keep running happy \ud83d\ude0a<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you haven\u2019t yet, please check out my previous post here, where I discuss my 3 months of PT and finally getting cleared to run! \ud83e\udd73 Last Saturday (5\/25) I started week 1 of the couch to 5k (C25k) training. Each week consists of 3&nbsp;<a class=\"read-more\" href=\"https:\/\/liveplayrun.com\/?p=1240\">&hellip;<\/a><\/p>\n","protected":false},"author":1,"featured_media":1257,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7],"tags":[271,270,122,269,276,52,277],"jetpack_publicize_connections":[],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/liveplayrun.com\/wp-content\/uploads\/2024\/06\/pexels-photo-694587.jpeg?fit=1300%2C1300&ssl=1","jetpack-related-posts":[],"jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/liveplayrun.com\/index.php?rest_route=\/wp\/v2\/posts\/1240"}],"collection":[{"href":"https:\/\/liveplayrun.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/liveplayrun.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/liveplayrun.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/liveplayrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1240"}],"version-history":[{"count":5,"href":"https:\/\/liveplayrun.com\/index.php?rest_route=\/wp\/v2\/posts\/1240\/revisions"}],"predecessor-version":[{"id":1256,"href":"https:\/\/liveplayrun.com\/index.php?rest_route=\/wp\/v2\/posts\/1240\/revisions\/1256"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/liveplayrun.com\/index.php?rest_route=\/wp\/v2\/media\/1257"}],"wp:attachment":[{"href":"https:\/\/liveplayrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/liveplayrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/liveplayrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}