Azatol

I'm back to walking 30 minutes at my full brisk walk speed on the treadmill and my knees feel great. The ribs are tender but I bet I can run. Going to ask my physical Therapist for permission when I see him in 2 hours. Going to request he let me run 3, walk 5 for the next week and re-evaluate. If knees are good I want to get back to retraining for 5k. I can still make my March race if the ribs will accept it.

Hope everyone feels better soon Trish!!

It's a wonderful feeling isn't it? Congrats!!

Yeah w5d3 is the most triumphant day in the whole program IMO. Congrats!!

Way to go Gnik!!

Hiya and welcome to the forums!!

Welcome and good luck!

Welcome to the journey!

Welcome and have fun. Great hobby!!

Nice work!! Feels great doesn't it?

I used RunKeeper. Just go into the options and turn off the auto distance notifications so it doesn't talk while you're listening to C25K prompts.

I was curious on distance so I installed RunKeeper and started it when I started my run. TIP: Go into run keeper options and turn off the voice that keeps calling out the distance. It's confusing when you're waiting for C25K queues. I have since finished the program and purchased a GPS watch so I'm no longer tethered to my phone. Just my iPod. NOTE: The distance you run is irrelevant. You may not run 5k in 30 minutes on W8D3. I didn't. I did however run for a little over 34 mins and got to my 5k. The points here is that this program teaches you to run for 30 minutes. it's called Couch to 5K but it's really Couch to 30 Minutes Running Endurance. A much less catchy name. The beauty of this all is once you hit that 30 minutes, you'll easily be able to shore up the numbers because you now have endurance and that's all it takes. Run for 30 minutes = Winner winner chicken dinner!!

HECK YEAH DEBB!! I'm in the same boat as you and dropped about the same poundage in the last year. Running is awesome. Welcome to the fun and WAY-2-GO. KEEP FIGHTING!!

Oops. I've been gone too LOL. Between us that's like 100 posts a day they are missing. Kelly and Trish need to double up for us!!

First off congratulations. You may have started as someone who doesn't like running but it sure sounds like that has changed a bit. Remember that quite often it's your mind that defeats you. It's much lazier than your body. DON'T LET IT WIN! Analyzing your gait via a forum is something that may be difficult even for someone who knows how to do that (of which I am not). What I can suggest in the interim is that you look into a dynamic warmup and a runners cool down. Warming up and stretching those calves and hips(stretch only after a run and never before) are paramount in preventing injury on future runs, Additionally you may want to consider some strength training. Stronger leg muscles = stronger runner. In fact, EVERYTHING in life is easier when you're stronger. I know that's probably a lot to lay on you on week 1 and I get it so maybe let's think about doing this in pieces. I don't support the 5 minute walking warmup. it's not enough IMO. I'd look online for runners warmups and incorporate that first. After run stretching ASAP. We can worry about the strength training after you start to get your groove on. Hope this helps!! PS: Listen to your body. If you experience pain, not sore or cramp, but pain, STOP IMMEDIATELY. Every step you run while inured will add to your injuries down time.

Oh heck yeah. Running is my passion. I WILL do it and do it well. Just no longer sure I'll be able to run my race in March which was the whole reason I started all this.. It's beyond my control but in the course of this all I discovered how much I love running so I've already won!!

So I've been pretty quiet for the last week. Something about 12 bruised ribs makes you grouchy and not interested in sitting in desk chairs. I will try and increase my activity in here once again.. The update: I do tons and tons of physical therapy sessions and stretches like all day long. I do 30+ minutes a day walking on the treadmill and my speed is up to 2.8MPH and is coming up slowly. My knees are feeling good. My physical therapist says that if everything keeps going how it is, and my ribs will cooperate, we can try running a few intervals on the treadmill next week. I'll be running soon!!! My worries: I fear my endurance is gone. My calves and hammys are very tight from even walking. I suspect I am no longer able to run for 30 minutes and will have to train again, My race is a month from this coming Saturday. It's gonna be close.

Way to go!!

Don't think, don't look at the phone. Just do it!! You're body is ready, the science behind the program has proven it. You're mind is the evil in this formula. Don't let it beat you

Still able to only do 30 minutes on the treadmill and slowly at that. The knees are healing very slowly. Rib cage is a little better too. Gonna be awhile. I'm coming to terms with the fact that I probably wont be running my race on March 7th. At least it's not because I couldn't do it. I've already run 5k so this is just bad luck. Injuries happen. Maybe I'll be ready to walk/run it by then. Rest assured I'll be ready to get stupid for the color run in June<G>

Good luck. Be patient. It's ok to Run/Walk a 5k if needed. You'll be there regardless!!

ALWAYS take a rest day between runs. Muscles grow when you rest not when you run. If you run again the next day you negate the gains. If you're quite physically fit, feel free to jump to where is right. If you're an average mo like me or someone who is trying to lose weight, or ease into fitness, it's better to stay the course and move through the whole program. The first week was cake for me. That didn't last long.

Awesome. Welcome to the fun!!

22 minutes on the bike 30 minutes treadmill New exercises added. Now doing the following for knee and rib rehab Calf stretch on block Piriformis stretch Rib cage self-mobilization Hands on knees push and hold Diagonal leg kick (balance exercise that actually plows my legs AND I CAN DO IT in my condition!! ) Knees didn't feel great on the treadmill at 2.4MPH. We have some healing left to do still. It's just amazing. A week and a half ago I could run 3 miles at 11 minutes a mile. Now I'm walking a 25 minute mile with a bit of discomfort. Heh. Let's hope it reverses as well when this is all done. I suspect I'll need to retrain /shrug. My right Ankle Dorsiflexion is now 9 degrees and the left is 13 degrees. They both need to be able to deflect 15 degrees before I get back on the pavement. LOTS more calf stretching needed

You can either run 3 and take 4 off. I did Mon, Wed, Fri or you can go every other thus keep changing days. The important part is you take at least 1 day off between every run.