Rob129

Hope your race in FL goes well.

I would work closely with your doctor and physical theraptist on how to ease into the running. They should be able to get set up with the best shoes, analyze your flexibility and get you set up on a program to prevent injury. Welcome, Rob

Hi, don't worry about running for a the full 60 seconds; just moving is super. If you have to repeat sessions that's ok - the most important thing is that you stay injury free & keep with the program. Getting out there and moving is the best gift you can give yourself. 6 months from now, when you remember where you started you will be amazed. You can do this, Rob

Finished week 14, day 2. My 5K pace was ~1 minute lower than week 14, day 1. I can feel my endurance build with nearly every run now.

Good job! It's nice when it snaps together.

That's too bad, Christi. I've started focusing on strengthening my core muscles and Gluteus Medius. Years of neglect and a slightly longer right leg have increased the strain on my right foot and knees.

Christi, how was it painful? You might want to see a doc. Running is fun and good for you; I hope you don't get sidelined with an injury.

Tarottee, If you can swing it go to running clinic (with a sports medicine doctor/physical theraptist). You may want to strengthen your core muscles. Years of sitting at a desk plus carrying too much weight have taken its toll on me. The lack of a strong, engaged core has affected my gait, making me susceptible to injury (and undue soreness). The core routine is, for me, is just as important as running.

Super!!

Breezee - good work!!

Breezee - good work!!

Good job. Keep with the program, watch what you eat and the pounds will fall off. I've lost 20 lbs since the middle of September.

The 10K app has helped me drop my 5K pace; on W14D1. It provides a reasonable structure for increasing volume, which is helpful for advoiding injury. Rob

Hi Neil Welcome hope you reach your goals. Rob

How did the climb go? That is a really good idea to mix it up. Rob

21K

Yes!!

Good job!!! I'm glad you pushed through. Sometimes, it feels like you are stuck or moving backwards. I hit a plateau and it took 3 weeks for my pace to comeback.

I have the same problem; my right foot is sore, tender. It feels bruised on the inside. I've had to put in an additional rest day when stepping up in distance or a shorter, less intense session. I've also started focusing on core exercises more. I often neglect this part.

Keep on moving, Eddy!! You can do this!

What made you stop? Was it cardiovascular or was it your muscles giving out? 16 minutes is pretty good. You should try it again even if you walk part of the interval; say 1 - 2 mins. Target for 17 min; walk 1 min and finish the remainder running. You probably know that it only takes a short rest period to catch your breath and get the heart rate down. I've hit plateaus and found taking in some run/walk sessions have helped. They can be a pain but they work. http://www.active.com/running/articles/how-to-maximize-your-vo2max-training When my muscles have given out & the aches/ pains show up; I'll make the next run easy or rest for another day. You can do this. Keep going better to move than not.

At first my right foot was driving me crazy but now it has become used to distance. You'll find that if you follow the program it'll prepare you for a 10K. Since you nailed W7D1 you find the next 5K gets easier. Btw, good job.

Good job, repeating a day isn't a bad thing at all. I run at 70% for 3 of the 4 runs I do per week. I believe it has really helped out on the longer, faster days. My pace has become more consistent and of my choosing. For my weekend run my last Km was faster than the middle ones. Getting in shape takes time and you can do it. Everyone here is in your corner.

No doubt...I left my Garmin at home last week for one day & it felt like I lost one of kids.

You did fine. Your body needs time to adjust to the demands of running. Keep on going, Rob