Couch to 5K Spotlight: Tiffiny Rossi

When Cassie Walling mentioned doing a Couch to 5K project to me, I agreed because it's a great idea! Little did I know how many of you were Couch to 5K professionals, or even marathon runners! The response has been astounding, and this week, for our member spotlight, we chose Tiffiny Rossi, who not only runs marathons, but just had a baby! She's kicking off her Couch to 5K with us, and here's what she had to say!

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With two marathons and a half marathon, plus years of running for fun behind me, it should be relatively easy to pick up and start running again. The problem with a six-week-old baby and two other kids is that I can't seem to find enough time to get out there.

I feel a bit doughy 'round the middle from the weight I gained during pregnancy, which partly explains my itch to hit the trails again. But what's eating at me more than a few extra kilos is that my lungs feel out of shape. Likewise, my heart races when I climb the stairs in my home. I feel sluggish – like a ball of lead being tossed around inside a duffle bag full of mud. So when I saw that Darlena (parentwin.com) was putting together a couch-to-5K/running event, I figured this was a good time to get my arse in gear again. I'd hope to just make some time to do some 5 K runs at this point, but even better if I could get back under a 30-minute 5 K.

Anyway, Darlena sent over a few questions for me about my experiences with running. So here's what I've got:

1) What does running mean to you / what is your relationship with running?

Running is more than just an exercise I do to stay in shape. It's a journey inside my head, bringing me to experiences I've had before, experiences I'll have in the future, and experiences that may only play out as fantasies. Running is my time to visit old memories, plan my future, practice real life scenarios and confrontations, or to cook up stories I may later write or just act out as I run. Sometimes my thoughts drift toward lofty and aspirational, like the prospect of running two marathons at age 40. Other times I focus on the mundane – the little details like what decorations and food we'll have at my son's naming ceremony. Sure, I can contemplate these things without running. But when I'm out letting my feet fly, the endorphins produced by my body give me a boost of clarity and an extremely positive outlook on life.

2) What has been your typical training experience?

I've put myself through various training scenarios depending on my goal, for example: 30 minutes straight without walking, 5K, marathon, half-marathon, running in minimal shoes, and running a 5K under 30 minutes, to name a few. My experiences have been overwhelmingly positive and I've always been able to achieve my goal whenever I put my mind to it. And that's the important part. Once I've convinced myself, "I can do this," the physical training part is quite easy. That's not to say I haven't seen challenges along the way. When I do, I rely upon running communities on the internet and inspirational books about running to see me through.

3) Any tips or words of wisdom for those wanting to try this out?

• If you're just starting out, try setting a time goal rather than a distance goal. For example, set a 20-30 minutes goal at first, and...
• Alternate short spurts of running with periods of walking until you make your full time goal. In your first week, try to run for 30-60 seconds straight, then walk until you catch your breath again, then do another 30-60 second burst of running, and continue on until you make your 20-30 minute time goal.
• Build your running burst up slowly each week. After several weeks, you'll be running the whole 20-30 minute block.
• Take any negative thoughts during your run, acknowledge them, and turn them into something more aspirational. Don't block the feelings out, just invite them to come with you on the run. You'll notice the challenges will bother you a whole let less. For example, if you hate hills, say to yourself, "Hello hill, come run with me." If you feel a side cramp, say "Hello pain, come run with me."
• When you feel like things are going tough in any training program you're following, here's a good tip I learned. Tell yourself to TRY EASIER. That's right, don't buckle down and tell yourself what a wimp you are and try harder – lighten up on yourself a bit and relax instead. If you don't feel like taking a run one day, tell yourself it's ok and that you'll skip this one today, but be back on track the following day. Or mix things up a bit. Say you don't feel up to running one day, but you feel like maybe a walk or a swim or some work out in the garden would be acceptable. Do the "easier" or other activity you want to do instead of your run, and again, remember to tell yourself you'll be on track the next day.
• Read this book, even if you never want to run a marathon: The Non-Runner's Marathon Trainer. It has so many great tips and inspirational stories that just might want to make you run a marathon in the end.

Best of luck to you whatever your running goals are!

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Thanks Tiffiny! Check out her blog, The copyverse!

If you want to run with your little ones in tow, make sure you check out these options!

If you are doing the Couch to 5K and would be interested in being highlighted, leave a comment here or on our Facebook page and we'll check you out, too!

 

Couch to 5K Check In: Fitness Corner

Hey c25k participants! How is your week going? I'll be doing week 2 day one.

I've been thinking a lot about what we are all capable of. Early last week I did a spin class. Now, I've done spinning classes before and really enjoy them but when I walked into the room for this particular spinning class the instructor took one look at me and came over to chat with me. I think she was trying to talk me out of the class (while trying to act encouraging). "Are you sure about this?" she asked, "Have you tried anything like this before?" she asked. I told her that yes, I was sure and yes I have done many such classes thankyouverymuch.

After the class she thanked me. I was the only person who kept a smile on my face for the entire class. And it was fun. It was fun to prove her wrong and the class itself was fun. I had a great time.

I guess, in a round about way, it goes to show that we are all capable of much more than we (or others, in my case) give us credit for. Don't be scared to put yourself out there!

And if you didn't join in the fun last week, there is still time. Remember, any goal counts. Do you want to run a 5k? Check out the Couch to 5k program. Want to walk? That's cool too! Already a runner? Try working on something new like improving your pace. Anything goes and we'll all do a 5k together on July 20th.

Teaching Ain't For Heroes' Emilie ran a 5K in 33:31 on Saturday, May 4th. She is working on getting her average pace to around 9:30 per mile. Go Emilie!!!

Post your successes here and I will highlight you next week!

 

Couch to 5K - Fitness Corner Post

Three of our esteemed bloggers are doing Couch to 5K and we're looking for you to join in! It's simple and fun! Who's in? Cassie has a story about how the simple and fun things can change not only our fitness...but our lives.
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In my first Fitness Corner post I discussed making realistic goals. I also mentioned that I was am a runner. I haven't always been a runner. In fact, I was terrified of running even when I started. I set out originally in 2007 with the Couch to 5k fitness plan with the hopes of running one mile but just days into the program I realized that not only was running 1 mile possible, but that I wanted to strive for more. And I did.

Running kept me sane during so many obstacles in my life. It made me realize i had strength when I didn't realize I had it. I started to believe in myself...and so much more. My running story and relationship with running goes deeper than merely steps on the road. You see, I am a musician. I studied music from the age of 6 and wanted nothing more than to be a musician for a career. I studied hard and lived the lifestyle of a true music geek. I went to college for music and when I was 23 discovered that I'm losing my hearing. I'm not going to go into exactly how devastating that was, but I'm sure you can understand. My world got turned upside down on me. I was still a driven individual, but I had no direction. Most of the time, I spiraled. For a time I decided to turn my back on music. There were too many emotions. Too many lost notes that my ears would never hear. Too much effort put into something that I couldn't bring myself to do anymore. I felt so lost. But, completely letting go of music felt like the right thing to do. I took a desk job and did things that made me happier...and that worked for awhile but the wind had been taken out of my sails. I didn't know what I wanted from life any more.

Then I started running. Each new mile I was able to log was a victory. All of those people who thought a 280lb woman couldn't run saw me and I felt so much pride. The day I finished my first half marathon was the day I decided that I was capable of anything. If I can run 13.1 miles, I can do anything.

And the strange thing is that all of that gave me the courage to get back into music. I'm no longer a musician but I run a small music organization. People often wonder about the passion I pour into my job. Most of them don't know about my hearing but they can see my passion.

Running gave me the courage to be passionate. It gave me the strength to look beyond the missing notes. Not only is it a powerful sport, it is an easy one. You don't need a gym membership. Heck, you don't even need shoes! You don't need any special skills. No supplies. You just set out and go.

Now, like I mentioned before, I'm quite out of shape now. My aforementioned job that I love also keeps me quite busy and I haven't spent time running lately so my stamina is down, which is why I re-started the Couch to 5k program on Monday...and I want you to join me!

Not a runner? Give it a shot. I'm right here with you! Already a runner? Set a goal for running. Perhaps you'd like to get a better time. Really can't run? How about giving walking a shot. Whatever the case, let's do this together! On July 20th, I want everybody to run (or walk) a virtual 5k. Couch to 5k is simple, interval training (and do check out all of the available apps and podcasts for the program, many are free and very helpful!).

The first week starts off with a five minute warmup walk, then alternating between 60 second running intervals and 90 second walking intervals followed by a 5 minute cool down. The whole workout should total 30 minutes. Each workout is designed to be done three times per week.

1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

(plan copied from Cool Running Training)

 I don't have all of the details yet, but I want to continue to check in with you. Let me know who is up for this! Bloggers from Teaching Ain't For Heroes and Mommyvan wanted to share their thoughts with you as well. Check out their posts!