Azatol

First off I'm not doctor and it wouldn't be a bad ideas to see one. Witth that being said, assuming it seems you heal up after a couple days for you you run again I'd consider that you need more of a warmup. I'd google running warm up or dynamic strretches ( Normal stretching is a No No before you work out ). You may just be upsetting something. Possibly your quads?

Wow. I kinda just disappeared huh? About a week ago I was banned from the forums. I've been writing and begging Zen folks to tell me what I did wrong but alas, most of them were gone for the holiday ( oops ). Today, someone finally got to my issue reviewed my posts and rsponded. Turns out I've not been a bad boy at all. The ban was a mistake. I theorize this happened when I reported a spam post. I think they banned me not the spammer LOL. Glad to be back and cleared of the ban. it was a real morale crusher. Fortunately, my resolve is stronger than ever this week...... Yesterday, I did W5D3 and knocked it out of the park. Took a nice slow comfortable pace and dug in for the long haul. Before I know it, I'm being told to walk. Still had some gas left in the tank. I now have zero doubt whatsoever that I can complete this program and begin working on increasing my pace. 5 weeks of stress over nothing LOL. Piece of cake and a pleasure at that. Now if my knees and ankles can just hold up, I'm golden. They are pretty solid. Lifting helped me there.

Everyone is different from my studying. All the guides I read say run as slow as you possibly can. Build endurance and speed comes later. I know I'm a 6 foot tall man and my jog is 5.45mph with my walking phases at 2.9mph. I have a very short inseam. All I know is it's working for me. I don't gauge things on what the books say. If I can lift a little more or run 2 feet further than yesterday(ok, 2 days ago because I always take a rest day but it just doesn't sound as cool as "since yesterday"), I'm making forward progress and as long as you're making forward progress, you win. My doctor once told me "It took you over 40 years to get in the condition you're in. You can't expect to reverse that in 2 weeks". To sum it up. I say keep doing exactly what you're doing. If you make progress, WIN. Else you can re-evaluate and make adjustments as needed. I'm sure KellyAnn will weigh in with the voice of experience and wisdom. Mine are just thoughts from the overactive mind of a newbie.

Week 4 is in the books. I thoroughly enjoyed myself. I felt confident in my ability to complete it so I upped my pace some and pushed a bit. Hoping to help get a stamina jump start for next week.Time to knock it up a notch with W5D1 on Xmas day. I think I'm ready for week 5 but D3 is still haunting me, HAHA.

WIN! Keep at it!

I always do part of my lifting warmup. 10 forward leg swings(each leg), 10 sideways leg swings(Each leg), 10 fence steppers(Each Leg), 5 lunges(Each Leg), then begin my warmup walk.

W4D2 down. Deided to take a stroll down the Ohio River front on the pedestrian path today in the direction I've never been. I made an interesrting dfiscovery. HILLS! THis was quite difficult and really really burned in the calves. Based on weight lifting experience, I think i pushed myself beyond the safe point and think I'll veer away from hills of that magnitude(159 foot rise accoiding to run keeper) until I've completed the program. Fortunately no injury ( fom that ). Naturally an hour later I blew my shoulder out on a lift. I can still run though<G>

Running like any other form of strength training, builds muscle but muscle doesn't build when you exercise. When you run you are actually tearing muscle fibre in your hamstrings, quads (I think ) and calves. Over the next 48 hours, that muscle rebuilds and repairs itself and when it does so, it rebuilds stronger than it was. So when you run today, you actually grow that strength tomorrow. Anytime you don't give yourself a rest day, you're tearing muscle fibre that hasn't healed yet and thus nullifing the lions share of the previous days workout

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

I have the NoNomPaleo book. Great recipes but usualoly use way more stuff than I have so take an investment. You made magic without a massive grocery list!

Your website looks fantastic. Bookmarked it. Saw your pizza recipe and almost wet myself!! Conveniently, I have a Ninja chopper I bought just to mash up cauliflower. I fry it with onion, garlic and a little salt in bacon grease or ghee at high temps. YUM. Looks like I'll be having my first pizza in over a year come saturday!!!! Thanks so much for the link. I'll be keeping that site close.

Good deal. That I'll check out. I'm not total Paleo. I do some dairy. Activia for breakfast to keep the system functioning properly as well as cottage cheese for a snack. I need the protein. Pro much solid Paleo from there

If you don't see me in the accountabilities folder don't think I'm slipping. I have long log for this purpose already in the Nerdfitness Academy forums. Just not sure I'll keep 2 logs. Am in the habit already there.

My names Mike I'm a middle aged man who come to the reality his health was sliding in a bad way. Decided to make changes in my life and 2014 is where it's at for me. 10k+ steps a day, Paleo diet, 3 days barbell strength training. Lost over 80 pounds, kicked diabetes and high blood pressure...... Fast forward to a month ago. Gym owner told me I should try and run on a treadmill for 30 seconds after my workout just to see if I'd do it. I did. I think I almost died LOL but I loved it. Just kept wanting to do it. Finished Week 3, Day 3 today. I now run Mon, Wed and Fri after work followed by a barbell strength training session ( and then possibly 20 minutes or so of lying in a corner crying HAHA ). I'm still pushin 230lb so running has been a real fight but I'm a fighter and it's fun. W5 D3 looks like it's gonna be a real big fight.. Can't wait to try.