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Well here we goi! This will be my accountability log. I figured I'd start it out with a bit of a bio and where I'm at. I'll add my first run today... The name is actually Mike. My parents weren't cruel enough to name me Azatol. I drive a desk for a living. I test computer software used in the financial industry. It's a very "sit on your butt" type job. I'm a 47(Ok next week I will be) year old bachelor who spent 46 years being lazy. In 2014 I started my transformation and have lost 88 pounds. I eat Paleo, lift weights, walk 10 thousand + steps a day and now I run too. I feel better about myself and finally feel comfortable in my own skin. I've completed up to Week 6 Day 1. Today will be W6D2 marking the last time I get a walking break. I'm actually excited about this. I've been walking for years and consider my training with that to be pretty much done <G> So my biig why for running: it's not to lose weight. I've achevied all that before running. It's not to save money on gas. This one is easy. Tried a 30 second sprint on a treadmill and gained instant joy from it. I've been running ever since. In the 2 months I've been running I've yet to say "Ugh, I gotta go run". It's always more like "Just one more hour and I get to run!!" So when you ask me how hard of a battle it has been and I tell you it's been fairly easy, understand it's actually been quite a challenge but it's a labor of love and something you enjoy is always easier to do So without further delays, and in the all mighty words of my ancestoirs.... GRONK RUN!!

I cannot 'like' anymore posts today ... I've reached my quota! Made me giggle ... that said ... love all responses - so encouraging! and Missy .... "... So lots of reasons not to exercise......but I don't want to see it that way anymore!" Right on! The beginning of an empowering re-frame! Geeze, with ALL you are doing I can't imagine exercise NOT being a part of your life - for sanity alone! LOL Can't wait to see how you continue to re-shape your body; your mind, days and life with C25K! And really, C25K is a tool only- a great one. It is what is within each of us that gets us going, and reading what you wrote I can see how driven you already are. You'll nail this with your innate inner drive to succeed! So exciting!! That said, I'm hoping they find a reason for the pain, AND I am hoping that working out will aid in working out some of that pain over time. Congrats on W1D1!

Missy, great job! The first step is often the hardest. Sorry to hear about all the pains that you have had to deal with, I've been battling back pain for about 15 years on and off, and I know how hard it can be. Hopefully, this program will help to strengthen those areas for you, and will diminish the pain in other parts of your life as time goes on. Good luck, keep us updated on your progess.

Love that we are going to be doing diaries! It is so interesting to see what others are experiencing! Well Done Shannon! You got through it, our mind can be our biggest adversary. I did not realise you had not long started too! We can do this lady!!

Hi everyone! Feel free to start your own individual posts inside the Accountability topic! It is very helpful to post and describe your progress and feelings, very much like a diary or journal. You can then look back and see just how far you have come! This particular post can be used to find fellow friends to help keep you on track. Special shoutout to our fabulous moderator KellyAnn for keeping the forums a friendly and safe place!

Rrodrig, You can repeat days as much as you want, but it's very important to take rest days. The plan for the program is to run three days a week, not every day. Those rest days are important for your muscles to get stronger, if you keeping running every day you will find yourself fatigued very quickly.

Azatol, I agree 100 percent! I've also found that varying my route so that my mind doesn't know how much farther i have to go to hit the next mile marker is good as well. I just run until my phone tells me I've finished that section.

WEEK THREE - SUCCESS! January 19, 2015 - W3D3 While I could not run yesterday, I tried, I did have an EXCELLENT workout. I used the treadmill for the first time. I believe I will keep using the treadmill for a bit. Once I got going my heart rate remained between 156-159. According to Target Heart Rate I should be at 170 beats. That said, I was sweatin' bullets during and after I stepped off the treadmill, so I am going to go by what I experienced vs. worrying that my heart rate wasn't fast enough. Mind you, I am going to walk a little bit faster next time. Additionally, I will begin walking on my off days (which will begin today Jan. 20th). My knees - the bone below both kneecaps on inner knees - is still quite painful running on, and touching. I have yet to work on strength exercises, yet I am definitely going too, (thanks Azatol). That said, I contemplated redoing week three since I was unable to run d2 and d3, yet I decided against redoing. I'm going to jump right into week four and walk as necessary and begin running as soon as I can. I find I am a bit worried about not being able to run the full 5K, and then Cendorly's words echo within, "So What!" I'm still signing up and participating regardless AND I am not going to allow myself to dwell on step 10, before completing the step I am on currently - focus on today. I suspect or hope I'll be running it all, yet it's ok if I don't. Suffice to say, simply participating is HUGE and my minutes and miles will add up eventually. I know this and I am staying with this. January 17, 2015 - W3D2 Part II Yesterday, since I missed a run on the 15th, I could have easily run on my day off, yet I chose not too. Had I run, I would have been running out of guilt from having missed a day. So I purposefully chose to pick up on Saturday. I do not wish to run out of guilt or feeling as if I didn't do enough or didn't do it the right way. I do not need to make up any day. It is simply important for me to pick up where I left off. While running out of guilt may motivate some people, (it makes me feel better certainly) in the long run I have noticed that it plays into my 'not doing enough', 'not doing it right' (perfectionistic) modes and I end up self-sabotaging goals. So yesterday required a compassionate and firm reality check: I missed day two on the 15th -"It is one day Shannon! Get over yourself. Cheer up,and let it go!" I made a purposeful decision to honor my day off on the 16th and honored the fact that I do enough. My decision not to run is neither right nor wrong. (This was not justifying a missed day, it was embracing compassionate self-discernment vs. judgement). These were wins for me! This morning I picked up where I left off two days ago - day 2 now completed! On to day 3! My knees have been tender. I thought it would pass. I've always been healthy ... no issues. I've taken Glucosamine in the past and it helped with my minor joint pain which I started noticing in my early forties. I ran today, yet could not keep running - it was quite painful - quick jolts of pain. I was disheartened and walked instead. I've been alternating Aleve, Ibuprofen and Tyelenol since the 13th, and yesterday I received my Glucosamine and started taking it. I'll keep using the Gluco and walk if I need too until my knees feel better. I'll have it looked at only if I need too. After reading all boards today, I think I'll take up walking on my off days - I feel the knee pain while walking, yet it is definitely doable. I will share honestly, my self-encouragement feels a little hollow to me. I did not like that I needed to walk today, and I feel a little heavyhearted and worried. I would welcome any encouragement or experience in regards to knees please. <3 I am so thankful for the motivation I found today while reading threads! AND I am thankful for perfect timing! It started poring rain AFTER my run early this morning. I love running in the rain; however, I do not have the right kind of running gear that would keep me dry .... yet! <3 January 15, 2015 - W3D2 Part I Missed. I totally spaced running. It was quite late when I remembered, and so I decided not to run. I experienced mixed emotions and focused on not beating myself up. January 13, 2015 - W3D1 Success! Running three minutes was easier than I expected. I also felt faster, (got home quickly and in less time). Runner's Buddy said I ran more steps, and that I was way under two miles which confused me because I ran the same spot the day before and ran almost 2 miles. I thought, "Well shoot! What the heck!" LOL It caused me to doubt what I felt - lessening my good feelings for a wee tiny bit. I noticed my shift in mood, and stopped judging immediately. Runner's Buddy is only a tool. I'm proud of myself for trusting what I experienced vs. trusting my app. That said, it may have been right .... so what! I was thrilled after my run! There is something to be said for the blissfully unaware and motivated! LOL It was a good run; a successful run! Day 1 down! If I keep this up - I am pretty sure I'll be able to run the whole 5K! My knees are bothersome - they started hurting last week. So I purchased Glucosamine Chondroitin (MSM and Turmeric) tonight. Hoping this helps. I'm not sure if it is joints or something else. I believe joints. WEEK TWO - SUCCESS! January 11, 2015 - W2D3 Suffice to say, it was an interesting day filled with wild ups and downs and then a feeling of oneness that noticeably uplifted all three of us. It was quite fascinating for me to be a participant, and as a mother, a witness to what took place within each of us. It was also a solid reminder of what happens when we draw together instead of split apart during times of stress. A few hours later I hit the wall, I was drained physically and mentally. I matter-of-factly told my kids, "I am not going to run this evening. I'll run tomorrow." (my famous self-sabotaging last words). My youngest (15) said, "Mom, when you don't run today, you may not run tomorrow. I hope you get out there" I sat with his words and knew he was right. My daughter (17) playfully said, "If you don't run tomorrow, I'm gonna kick your butt!" She made me laugh, yet I remained thoughtfully (and mostly) resolute. They didn't harangue me, make me feel bad ... they simply and honestly shared their thoughts. I am so thankful for their unconditional love and support. This evening I jumped onto Zenlabs-a daily goal. I read YOUR success, YOUR tips and encouragement and absolutely enjoyed how YOU celebrated not only YOUR victory, yet others! Thirty minutes later I knew I was going to run. YOUR energy shared supported me in changing my state of mind. Thank YOU! YOUR success, in part, equaled mine tonight. I had a very good workout (it was easier(!!) and still challenging). Emotionally I feel centered and at ease ... much more than before the run - exercise is mentally and emotionally good for the brain! The last five minutes I listened to a song I have never heard. The lyrics captured my attention immediately. In fact, they were goose-bumpy-apt to what I am experiencing overall. I was easily able to find truths that resonated, which I am personalizing here: I've been such a mess, so caught up in who I am not ... yet I'm ready now - the walls are tumbling down. I have nothing left to hide. Don't want to let me down. Don't want to let my kids down. I'm going to make this count. Regardless of my (or one's) beliefs, I felt her song was applicable any time I have an aspiration to restore personal vitality. If curious, you can listen here: Plumb - Lord I'm Ready Now I am tickled to share that I started out at 172.6. I weighed myself yesterday and was 168.2. What a pleasant surprise, especially since I have not set nutrition or water goals yet. I will, yet my main intention was one goal, and one goal only - run three days a week. I have a tendency to spread myself thin in the midst of many goals. Albeit necessary/important goals, yet wayHAY too many goals. Not this time. One goal, one step at a time. The energy and success experienced, and confidence gained will fuel the desire to add further goals as is necessary. I know this from personal experience. Really Cool: Runner's Buddy W1D1 - 1/1/15: 32 minutes, 1.68 total miles, 4043 total steps W1D2 - 1/3/15: 32 minutes, 1.84 total miles, 4411 total steps W2D3 - 1/11/15: 32 minutes, 1.92 total miles, 4597 total steps Feeling: Thankful and supported unconditionally. <3 January 9, 2015 - W2D2 I am so sleepy this evening, yet I wanted to post my update. The first three runs were definitely easier, yet for the most part, today was nearly a repeat of my last run in that those last two runs were still challenging - loved this, and was very happy to begin walking too! I was a bit wishy-washy about going out as it was much later than I planned, yet I did. I was so pleasantly surprised - I do not prefer running at night, I prefer very early mornings. That said, I loved it! Well lit main street. I felt safe. I may do that again. I was cruisin' to 80's Work Out music using iHeartRadio - boy did that bring back memories! LOL January 7, 2015 - W2D1 And Another One Bites the Dust ... 'nuf said! teehee Last two run sessions I became nauseous - not a bad thing. I'm familiar with that feeling and know what it entails, (bouts of gagging) so instead of pushing too hard, I backed off somewhat. I kept up the pace with walking and my warm down. Good workout! In spite of the nausea, it felt easier today than last run. Happy camper! WEEK ONE - SUCCESS! January 5, 2015 - W1D3 Today’s run felt physically challenging (good) and I felt great. It was an especially meaningful walk/run knowing that I ditched a life-numbing excuse. All morning, I pushed the run back. I kept repeating, “I’ll do it …. later”. After about the third or fourth, “I’ll do it later” I stopped and acknowledged what I was doing without judgment. I let it go, and out the door I went. I was waiting for my son to get home – a large part of me clinging to his support and presence in an unhealthy way (not fair to him or me) - family connection and conversation are powerful motivators for me. That shared, I loved having him along on the first two runs, yet my intentions are to be self-governing and to embrace and welcome support as it comes – not rely on it, or wait for it to be present before I get myself out the door. Having another along is nice, yet not necessary. Week One Achieved!! Looking forward to Week 2 – I can tell my body is up for the 2 minute jog. It sure goes fast, doesn’t it! January 3, 2015 - W1D2 I successfully completed my run today AND even ran when prompted each time. I was so happy!! My body felt energized! Felt great to complete. In the beginning I was worried about my 'getup', and towards the end I noticed quite a bit of soreness in my hips and ankles. Self-judgement and self-absorption were present: "Shannon, you run so heavy" [slumbering sloth came to mind] "You don't have the right outfit, (right jog bra, right jacket etc) ... you look so silly wearing that heavy wool jacket" [i had an 'everyone's looking at me' mentality dance going on. This elicited an "Oh brother, get over yourself!" Embarrassing to admit, yet true]. Once I noticed and realized what was happening, I did my best to switch gears/re-frame and reminded myself to be more self-discerning: "After being sedentary for so long, this body is working out it's kinks. It's letting me know EXACTLY what areas need TLC. Overtime it will grow stronger. Hang in there! Keep at it! Pay attention. Listen too and trust this body - it truly knows best." "Reality check! Are you naked? No. Are you in your PJ's? No. Are you warm? Yes!! What's the problem then? Carry on! You are the only who cares what you are wearing, and if someone else does care ... So What, and So Be It!! <Let It Go> Let a new outfit be your reward vs. the lack of one an excuse to ditch a workout." [Yes I talk to myself a lot!] I normally pay attention to weather - both my son and I do. I believed it was a little below 35 degrees on Monday (W1D1). Come to find out, that was not so. Today it felt warmer and I said to my son, "My goodness! I thought it was going to be a lot colder, yet it feels so warm in comparison to Monday's 35 degrees!" My son responded, "Well, that's because it was 17 degrees out Mom. It's 22 degrees out today. It is warmer today." It truly felt warm out! Pleasant even. It struck a chord within for some reason - I'm still trying to figure out why exactly. Perhaps I work myself up (or down) more than I really need too? Self-Talk reality check: It's cold. I'll get cold. I'll warm up during and after. Dress appropriately and that's it. No biggy. Enjoy the chill, the sweat and satisfaction of getting out there! Thirty minutes goes by so quickly, especially when only listening to run/walk ques, and not looking at the time. Really Cool: Runner's Buddy 1/1/15: 32 minutes, 1.68 total miles, 4043 total steps 1/3/15: 32 minutes, 1.84 total miles, 4411 total steps Feeling Thankful. <3 January 1, 2015 - W1D1 So very, very chilly to begin with! In fact, my face, along with the tips of my fingers and toes were so cold within five minutes. However, towards the end I was comfortably toasty-it felt great to begin and complete! I loved how I felt afterwards, and my youngest joined me which made it all the more enjoyable. I was not able to jog all parts, yet I kept up a good pace. I am loving the soreness I feel this evening which is telling me my muscles received a good workout. I am looking forward to day two! Goals met today: 1. Download App 2. Visit Forum ... read, respond and register. (This was huge for me)!! 3. Exercise 4. Post progress S U C C E S S !! January 1, 2015 - Before First Run Introduced myself. Registered and created a Profile

That's right. 2015 is not the year for IFs. It's not IF you will change your diet, it's WHEN It's not IF yoiu will run a 5k, it's WHEN It's not IF you will feel better about yourself it's WHEN IF you have the mental fortitude to forge ahead with this change, you will know it was the right decision WHEN you see the results <G>

Speaking of frozen ... I said to my 15 year old son on Monday, "Hey honey, my nose is numb. If you happen see a frozen icicle hangin' from the inside of me nose ... feel free to take a whack at it! I won't mind at all!" He rolled his eyes. *snickers* Frozen eyelashes feel so funny! So excited to run tomorrow ... it snowed last night!

How did I miss this? Nevermind I found you lol Awesome outlook. Can't wait till I start to look forward to a run. I know it will come because I have had it before. Congratulations on completing Week 6 Day 2! You must be a born runner, much better than being a gamer (xbox/ps4 etc) lolI really must find out more about Paleo, it has cropped up a lot just lately! Squat day......you are going to feel draggy tomorrow lol

Never thought I'd do something like this but I sort of started last month and discovered I like it! My goal is to run a 5K this year.

Azatol, I love the attitude of looking forward to every run. I can't say that I've always felt that way, but I have certainly developed that love in the past few months. Keep up the good work, and keep us updated.

Excellent! Love your attitude Azatol! Smiling

It was chilly,windy, dark, gloomy, damp, and I enjoyed every minute of it!! Week 6 Day 2 is in the books. No more walking breaks. I actually had a rather difficult time today. My calves were really upset and the last leg of my run was directly into a headwind. We made it. I'm ready to advance to the next level. Gonna run a few errands ( gotta meet my free range egg supplier ) and then it's off to the gym. Squat day!! FIGHT!!

You can do it. I finished week 8 on 1/1/15 with a 5k run. My time was 31.36. I was so happy I did it. I don't think I ever ran that far without walking. I'm 40 lbs overweight and this app has really helped me.

Hi Missy, Thanks for putting it all out there for all to see. I am impressed and will also be watching. Keep it up. I'm with you. 2015 will be great. Hugs to you.

Wow Missy, I'm impressed with you. Being able to post your bodily measurements, in a coed forum shows bravery and dedication. You may not realize it but your a woman who's (at least partly)comfortable in her own skin. I do the same on my fitness forums but it's a men only forum. I'm no longer self conscious about it though. Add in that your a mom, wife and pushing for an education. You're a woman chock full of dedication. I'm confident that we will watch those numbers shrink. The only numbers I expect to increase are the size of your smile, your endurance and your confidence. You have a recipe for success. I'll be watching this one!

Missy, I started using MapMyRun because I was planning on running a 5K at some point, and that way I could get my distance. It's also great at the end of the month to be able to look back and see that I ran 50, 60, 70 or more miles in that time. I went over 420 miles in 2014 which sounds amazing and just gives me another goal, as I shoot for 500 this year.

Thanks Admin. I love it and being here. Love helping everyone. I love the Journal idea. I sure need that myself. 2015 will be the best year!

Azatol, that's a great way to burn off steam. I'm sure you can see big differences in your fitness and health having started to make those correct choices. Keep it up!

I was a bit nervous. 36 degrees F out. My coldest outing yet and a substantial increase from 50/50 ruh/walk to 66/33. I'm surprised how smooth it went. When she said begin your cool down my tank was surprisingly not empty. Yay! Never got cold btw

Your on Missy! I fancy a buddy! I still have yet to download and figure out how to use My Fitness Pal ... yet I will:D And fyi ... I fancy long and short stories as each and every story, no matter how similar, is experienced uniquely! Bring it all on! Looking forward to hearing how you do... in regards to depression, your knee, your back, and of course hearing your successes in regards to C25K. Exercise is a great elixir of life!

So interesting, and what a good idea to have someone look (film) you while running. I'm noticing I feel a bit of pain towards the end too. May be my shoes OR may be how I am running. Makes me curious ...

Self judgement and doubt during your run are good signs. Think about when you're really really pooped and your tank is empty. Do you form thoughts or just vegitate wishing it would end? If your mind is able to wander and drum up your inner fears, then that tells me you're body is not at its limit. I call this a win!! Your adapting to the training. As your body changes and adapts further, your confidence will grow. You'll no longer get those negative feelings. You'll be too sidetracked thinking about what you'll conquer next. Keep fighting!! I can see the passion in what you type.

I was wondering if there was a place I could do this on here! What a fab idea!

W6D1 down. Piece of cake. Explored a new park to me. They have a mile long shale path as wide as a streeet lane. Was a real pleasure. I feel like after finishing W5D3 the rest of the program will be smooth sailing.

I look at this method as a system that builds on its self. Once you can do one "day" at the speed they want,you can move forward. I'd say just do your very best and once you can do day one move on to the next day. You'll be amazed at how quickly you advance.

I'm starting today when I get home from work. This has been a trying year for me, as I was diagnosed in Feb with breast cancer, so I'm getting back to "normal". I plan on taking my dog with me for company.....ha ha wish me luck!

Hi THere, WHen I am feeling awesome and full of energy, I will do my video and then run after or later in the day. Make sure you rest when your body tells you to , so you do not burn out or get too tired. There are days when I can only do one workout What is the 30 Day Shred program? I am starting the 21 Day fix on Monday! Happy Running! You are doing great!

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