torus_ot

Hi Stella, I am trying to keep myself motivated by posting my progress on the forum. I think it would be helpful for you too and we will watch how you doing

Hip pain is sensitive topic for me. Every time after run my hip joints are painful next day.... Found this video and I think it has some good points:

Hmm... She is definitely a drug dealer...

Did you notice that we got new moderators here? How about to introduce yourself? We have special sub-forum for this

CherryCherry5 I would also suggest to reduce your pace. Jogging with the speed of walking - this is how most people here started.... When I was started my first round I was jogging with 3.2-3.5 mph (for you Canadians it is 5.1-5.6 km/h ) Now I can walk with 3.8-4 mph. I am doing my second round of the C25K (faster then first one) and I still do not like to run. But I like the feeling of achievement!

I am also not a morning person. I tried and I felt tired all day after morning exercise. So I give up. There is only one reason that can wake me up early - fishing

Week 2, Day 1 (Speedy version) I took 20 min warm-up walk 1mile. Then I started my work out: 5 min - walk (3.8 mph, 4% incline) 6 x { 90 sec - run (6.5 mph, 3% incline), 2 min - walk (3.8 mph, 4% incline) } I added 2 min endurance run at the end (7mph, 1% incline) 5 min - walk (3.8mph, 4% incline) And I took again 20 min walk to feed my pedometer. Total is 1h 13min, 4.8 miles.

buckwheat kasha with milk

I have tried to start 10K (week 9) after completion C25K. I did two days and the running itself was quite easy, easier than Week 8. What has stopped me is how my hip joints and low back feel next day. I was not able to completely recover between the runs. It could be only my problem, I just roll back to redo whole program. I hope it will be different for you.

600 or 900? That is a question....

I just realize that I know nothing about HR and how to use it. I've seen the tables but I have no idea what to do with them.... Can you recommend good (and simple) reading about it? Thanks.

Welcome! First start walking daily! Get yourself a pedometer. Any kind will work, but the one that have connection with the smartphone is more convenient. Try to jog with the C25K program. Jog every other day (3 days per week). Walk the rest of the days. It is OK to repeat days or weeks, we all did it. (I am repeating whole program but faster). This forum is great for support, read it,ask questions. I am sure you can do it!

Catherine, I think it is your new shoes. You are thinking that you were power walking, but your Hoka's were running! Today I did my second interval training: 20 min warming up walking (my joints like long warm-up) - 1.15 miles. Then 30 min interval training, 2.4 miles total with average pace is under 14. I continue to adjust the training as I go as I run. I think the picture will look bad on the smartphone. Do not open it unless you are on the computer:

Congrats to you! This is a big achievement for guys like us. What is your next goal, increase speed or 10k?

It could be because when you run outside you are looking under your feet, your head is tilted and constrict your breathing.

It is a wonderful feeling to complete the day, isn't it?

Dana, it is OK to repeat day or week. I myself decided to repeat whole program (with better speed). I started last December (215# and 55 years old). Now I I am 202# and still 55 years old, but I can run for 30-40min.

It is Wednesday, there is no point to start week 2. I decided to try interval training for couple of days. It is light version of the training I have found on the internet. I have to adapt it to my abilities. 2.5 mils, 32min, average pace is under 14.

You should be like a cat! Ignore everybody, do what you want. People in the gym do not care, why you shoud care about what everybody think. Do what is important to you!

Definitely cross-training! Just remember that you leg's muscles need rest, so your cross-training should be about your core, upper body muscles and stretching...

Week 1, Day 2 (Speedy version) My joints did not like my previous "Hooray" day, so I decided to be more reasonable, just a bit... 5 min warm up walk 10 x ( 1 min run - 1.5 min walk) 5 min walk All walks -- 4% incline and 3.8 mph speed. All runs -- 3% incline and 6.5 mph speed. Total distance is 2.71 miles for 36 min and average pace is under 14 In the morning I've also walked 3.2 miles to feed my pedometer so the total distance is good. UPDATE Week 1, Day 3 (Speedy version) Sunday evening I went to a birthday party and was not on my best behavior Day 3 was a challenging event... 20 min warm-up walk (1.3 miles, incline 2%) 5min walk 10 x ( 1 min run - 1.5 min walk) 5 min walk 20 min cool-down walk (1.3 miles, incline 2%) All walks except warm-um -- 4% incline and 3.8 mph speed. All runs -- 3% incline and 6.5 mph speed. Warm-um walk and cool-down walk are 2% incline Total distance 5 miles, time 75 min.

Here is a difference between treadmill and the ground: 1) On the treadmill you have only stick out your foot forward and the belt will move this foot under you. On the ground you move your foot forward and then you have also push your body forward. That is why on the treadmill we need to use incline 2-3%. 2) Also incline on the ground is not constant and surface is not that leveled (little bumps and holes) - all that required additional efforts. 4) And we need to (re-)learn to manage the pace when we are running outside... And one more thing: when we are watched by other people we all I have tendency to "show off"

There is a FAQ section on this forum. Here is quote from it:

Congrats with the first week! Does it feel great to complete it? I am sure you can stick with the program and it is OK to repeat day or week one or more times. I myself redoing whole program but with faster speed and bigger incline.

After forced interruption in my runs (ankle) I decided to start over the program, but with bigger incline and faster pace Week 1, Day 1 (Speedy version) 5 min warm up walk 16 x ( 1 min run - 1.5 min walk) 5 min walk +5 min cool down. All walks (except cool down) done with 4% incline and 3.8 mph speed All runs done with 3% incline and 6.5 mph speed. Total distance is 4.1 miles for 55 min and average pace is about 14 It feels OK so I pushed myself and did double number of intervals .