torus_ot

"rest" day: 5mi on the exercise bike ~20m 1mi walk 3.5mph, 3% 1mi run 5.6mph 3% incline 40 min strength machines for the back and arms. 20 min sauna

I would go with goal to increase my pace. Making up your own version of the exercise for the day was fun part for me too. Basically try to find new goal (faster, farther or bigger muscles) and go for it. You can find on the internet lot of different plans/schedules modify them for you and go!

You see, the cold can means very different things. Runny nose is one, the body aches and temperature is another. The medical questions should be handle by professionals. Nobody can answer this Q for you, only you and your physician. If you feel better, try to start slow and progress faster if it feels good.

Sunday: (link works only if you have account with MapMyRide) My pedometer thinks I still need to do 8200 steps (~4 miles)...

This how we lost Mars prob : "NASA lost its $125-million Mars Climate Orbiter because spacecraft engineers failed to convert from English to metric measurements when exchanging vital data before the craft was launched, space agency officials said Thursday." http://articles.latimes.com/1999/oct/01/news/mn-17288

I knew you can do it! Congrats!

Looks like I am taking sabbatical from running until my ankle gets better. Friday: 2.5 miles on the treadmill - average speed 3.7mph, average incline 4% (maximum walking speed 4.6mph, maximum incline 8%) Also got my total 15k steps per day.

Wednesday. Run 1.5 miles in two intervals (5.5mph, 3% incline) and then give up (here goes the list of my excuses). Just not my day... Walk the rest of it - 3miles total.

Laura, Some people go to the sauna for dry heat, you got it outside! Lucky you! How to deal with hot weather? First, I would cut this beautiful lion-like hairdo to something more modern, lioness-like haircut. Second, for Pete's sake for the sake of the Penguins get a treadmill!

3 days per week!

Monday I decided not to run today, 'cause my ankle was bothering me whole day... Instead I did power walk on the treadmill: 4 miles, 3.8mph, 3% incline. 1h3min

It is all up to you. For me, usually Mon, Wed, Fri are running days. Tue, Thu and Sat are the gym days and the Sunday is lazy day This is in ideal world But life is not on strict schedule, so I move things around, switching Sat and Sun or run on Sun and rest on Monday. Sometimes I have to sacrifice the gym day. But I am trying to keep my pedometer happy - 14.5k steps per day! Keep it three days per week. Try to give some rest to your legs in between.

Fran, keep walking. I started walking 2 years ago (got myself Garmin vivofit). Today I am doing almost 15000 steps daily. It is about 7 miles. Half year ago I got treadmill and start my first C25K. I lost about 16lb without diets, just smaller portions (my weight went under 200). I can run 5k now. I am doing my second C25K (faster time is a goal). And I started going to gym, and believe me, I am not a gym person. All this started with silly pedometer.... Keep it up!

What do you think is the problem: your cardio (out of breath); your leg muscles (cotton legs)? Most likely you need to address the both. It means combination of long runs days (legs) with sprint days (cardio). Rock your boat, surprise your body with different type of load and do not forget your core muscles.

Way to go! We need more details. Was running in pack helpful? What was key to success? Keep us posting 'til week 9 at least!

1. Slow your pace! 2. Music 3. Start running W5D2 and add "bonus" run to it. Wen your total run time will be +20 min, then you know you can do W5D3 (My W5D2 was 2x8min runs plus 5min bonus ride with pace 5.2) Good luck, you can do it!

It should help. Just remember do not race with others (for me it is very difficult), keep the pace.

Good luck with your race! Friday: - Incline for walks is increased from 2.5% to 3%; - Run interval is increased from 0.5 mile to 0.6 mile; - number of intervals is reduced, bur running distance is the same - 3mi; All walks - 3.5mph, 3.0% incline; All runs - 5.5mph, 3% incline 0.5 mile warm up walk 5 x ( o.6 mile run, 0.1 mile walk) 0.5 mile cool down walk Total 4.5 mile, 58.5 min.

http://forums.zenlabsfitness.com/topic/827-5-tips-and-tricks-to-deal-with-plantar-fasciitis/

Happy 4 you!

Good for you!. I usually just walk after runs, sometimes more then app suggested. I have to keep my pedometer happy .

Create your own thread and others will join you. Or you can join recently opened one. You also welcome to post it here - We are watching over your progress! Wednesday: Increase incline for the runs, increase number of intervals, reduce rest distance, no bonus runs.... All walks - 3.5mph, 2.5% incline; All runs - 5.5mph, 3% incline 0.5 mile warm up walk 6 x ( o.5 mile run, 0.1 mile walk) 0.5 mile cool down walk Total 4.6 mile, 60 min. (Hey, I just run 3 miles with 3% incline!)

You made it to Week 5 - it is super. Be proud of it! Week 5 is challenging one. Do not worry about speed or distance. Reduce the pace. Just try to push through even if you have to switch to power walking in the middle. If you cannot make it from the first attempt don't be disappointed. You will get through it eventually. The journey itself is more important then destination!

Welcome to the forum! You are doing great!

I felt so tired today after work, I was about to skip today's workout, but this forum pushed me forward.... Monday 0.3mile walk - warm up 4 x ( 0.5mile run, 0.2mile walk) 2 x ( 1min bonus run - 8mph, 1.5% incline. 0.2mile walk ) 0.55 mile walk - cool down Walks - 3.5mph, runs - 5.5mph, all with 2.5% incline except bonus run. Total - 4 miles