Hi everyone,

this is our fourth week in the Couch to 5K program. This is designed to be a 9 week program, but you can repeat weeks (as I will be doing) until you are comfortable moving on. However, you are not supposed to skip weeks.

It has been strongly suggested by trainers and runners alike to NOT run on consecutive days and to only run 3 days a week.

More information can be found here: http://www.coolrunning.com/engine/2/2_3/181.shtml

Attached are the first thru fourth weeks in detail

Anyone is free to join, no matter where we are!! J

This is the place to check in and support with each other and see how it is going.

What week are you doing?

How is it going for you? Is it too difficult / too easy?

Any comments??

Good luck everyone!

JM - did you throw it in the freezer for 20-30 mins? i dont like them cold, i like them COLD. they taste kinda bland straight from the fridge. i dont like them over ice either. ????

i did not run today. i just ran out of time. i did, however, walk a ton today. i explored 2 different trails to run outside and walked w/ Ddog and DD. almost 12000 steps today!! i was so proud of my DD (4 next month) she did so well on that trail. it was just under a mile and she walked/ran it with me. i did break into a run a few times, but i was in sandals so didnt want to mess up my feet (too late )

i am noticing quite a few changes in my body. my DT(rainer) took measurements for last month and i lost 1 inch in my waist, 2 inches in my hips and a tad in my legs. im surprised my legs didnt lose more, but my muscles have become more pronounced. gotta love major leg muscles.

i signed up for our turkey trot in Dallas for Thanksgiving morning. i wanted to do the 15K, but know there is no way i could do it.... so DD, DH and I are doing the 5K. wooo hoooo...

i need a foot rub.... stupid sandals ...

Delta,

how did the 19K go?

Hey Losing me... my 19 km went really well. I took me 1 hour and 55 minutes. I took 3 short breaks to walk (1 was actually to pee!!!). On these long runs I take Water and a snack. I was tired after but not spent. My pace... yep I clock that... was 6:02 a km.

So thanks for asking. How long is your turkey trot? You should be so proud of yourself!!

Dawn

Banded April 4th, 2006

Montreal

358-158-148

Finished my week 4 session 3. I am feeling concerned about my slow speed. I am wondering if I should repeat week 4 to try to increase my speed or just go through the program and worry about speed later? What do you think?? Hope you are all enjoying your runs!!!:heh:

Losing, I did try the freezer thing, and that is the BEST way! You are soooo awesome for signing up for the 5k...I'd be waaaay too scared!

Hi Trystelle - I may repeat week 4 too - week 5 looks really hard - I think there is a 20 minute run!

I just want to say that you guys are so inspirational, so glad I found this thread. Trystelle, Happy birthday, mine was Nov 4, and I know what you mean. Last year on my birthday, I never would have dreamed that I'd be attempting to run, never mind enjoying it. This week is week 3 for me. Today will be workout 3 of week 3. I'd like to start week 4 tomorrow, to keep with my Sun, Wed, Friday, because this week I was thrown off track (Dfather in law) had a heart attack Mon pm.

As far as the podcast, can't wait to actually download it. Am having trouble. I got a nano for my birthday but because it is so new, it doesn't download from the itunes that is on my computer. My daughter is helping me, in order to download itunes 7, we have to upgrade Windows (we have Windows 2000). Anyway, hopefully it will be figured out soon.

Everyone keep up the great job, I love to read all your accomplishments and hope that someday I, too, can run some type of marathon!!

Cindy

cindi - sorry to hear about your d fil.

good luck with the podcast. I like them a lot - helps me stay on track.

happy belated b-day

Ok -yall inspired me. I tried again and was able to complete week 1 day 1. WOOO!

of course my run was more of a fat person shuffle but I did it. Woo!

thanks for inspiring us LJM!!!

week 3 done! Can't wait for week 4.

Anyone else having issues with shin splints? I only run on the treadmill.

Today i did my 3minute run at 5.8 and forgot i set it there and was burgundy in color and so out of breath and when i went to set it back to 3.8 i saw that i was still on 5.8!! too fast, I think i'll stick to 5.2-5.5.

mcgreen - welcome!

sweethot - no issues with shin splints with me. my suggestion is slow it down a bit maybe. are you running at an incline? if so, level it out for a few weeks. shin splints are what stopped me on the treadmill in February ... not a fun thing!

Yeah McGreen!! Welcome

yes i run at an incline of 3, today i only did 1.

do you think is should take the incline to zeor?

I really don't want to give up running again. I am loving it.

o I nearly forgot...Friday i did week 3 last workout.

Second week i did week 3.

I think i am going to attempt week 4. As far as the speed thing goes...FORGET IT! i was running at 4.8mph i was suffering in the knees so i slowed it down to 4.4mph and 3.5 walk and it REALLY helped.

LOVE YOU GUYS!!!!!!!!!!!!!

sweet - try a level 0 for a week or two and see how the shin splints are. then maybe gradually increase it up again (maybe 1 level a week or every other week).

whos - glad your knees are not screaming so loudly my knees still if i go above 4.7 are very unforgiving. good luck on week 4 next week. i am definitely redoing week 3 (again)