curryholic

Also, a tip re: the asthma, since that oxygen inefficiency probably has a lot to do with your wall. I used to have exercise-induced attacks but haven't since I started breathing this way. I count 4 in, 4 out. If I've already fully inhaled by 2, then I force myself to hold it in until 4 so my body can use that oxygen. If I'm exerting more (faster pace, uphill, more humidity) I'll go 3 and 3 (or just slow the pace a bit, depending what I'm trying to do). But the key is keeping it even and allowing that oxygen time to get to your legs and everywhere else. Your warm up walk is important too...if I just walk at a leisurely pace and then suddenly start running, I can tell my circulation isn't ready for it, my arms get tingly, etc. but if I consider it a "ramp up" where at least the last minute is at an awkwardly fast walking pace where it actually feels good to make the leap into a jogging pace, it's a really good transition both for my pace and cardio.

I read on a local running forum that it's like stretching muscles - you have to let off the gas sometimes to recover and then next time you can stretch further. So if you feel you've hit a wall, feel free to go back a day or two and go from there. You don't HAVE to do each week of sessions in an actual Sunday-Saturday calendar week, just the next training day the next time you run.

I read on a local running forum that it's like stretching muscles - you have to let off the gas sometimes to recover and then next time you can stretch further. So if you feel you've hit a wall, feel free to go back a day or two and go from there. You don't HAVE to do each week of sessions in an actual Sunday-Saturday calendar week, just the next training day the next time you run.

Definitely easier to go every other day once I got a few weeks in and the runs got longer. I find if I take more than a day or two off it's a lot harder to motivate my body to go run again. I feel strongest both physically and psychologically when I am in a good pattern.

Where do you run? I like to mix it up to keep it interesting. I started out on treadmill so I could stop when I wanted to stop and not have to come all the way back, but now that I have some stamina built up, I really enjoy outdoor running. I have to stick to road mostly right now, near home in the mornings before work, but love to hit a good mountain trail when I can get up there. Time just flies by when you're preoccupied with choosing a path around roots and rocks!

It does get easier! My first few weeks I was only running every 4-5 days as I needed more recovery time in between than I expected, but I kept moving forward, and somewhere in week 4 or 5 or so realized that it was harder to get moving again after more than 2-3 days, and that I really started feeling better and stronger when I ran every other day, so that's what I'm doing now. On week 7 now, running every other day for the past few weeks, and definitely feeling stronger, healthier, more consistent, and more motivated. Keep on going at whatever pace you need to, as long as you're moving forward!

Way to go!! I have a couple of friends who have lost 100+ lbs and they feel so great!! One of them now runs marathons. You got this!!

Right behind you! Just did 7:1 yesterday. Have you been using GPS distance tracking? I haven't yet, only time. I'm planning to switch it on sometime in the next few runs to see where I'm really at, and use weeks 8 and 9 to shore up any difference.

Way to go! Mine's coming up in Sept and I'm running 2.5 miles already so I know this is working! Can't wait to stand and say "I did it!" too!

I asked about this in another forum and they said it's like stretching your muscles - you have to back off sometimes so you don't hit a wall and/or injure yourself, and the next time you can stretch a little further. Made sense to me. I stuck to the program and knew why they did it that way. My legs were tired mid-run even on 6:1 because of the run before (and some accidental inclines in my route, oops!), but then 6:2 and 6:3 (and now 7:1 as well) were great! Trust your training!

My biggest motivator was to sign up for an actual 5k, and post it on fb so my friends could ask me how it's coming along. And then I put a 6am prompt on my phone that said, "You signed up for a 5k! Get off your butt and run!" :-D It still took a few weeks to really get into a rhythm of running before work in the mornings, what things not to do on run mornings to leave time for it, etc. But now I'm starting week 6 and for the past week I have to say I'm motivated by the fact that I actually feel best when I'm consistently running every other day! It's harder to get motivated again if I slack off for a few days so now I just don't. So many physical benefits: more energy, less stiffness and soreness, firming of muscles, cardio endurance, better lung capacity, reduced endometriosis symptoms (that one surprised me), desire to stay hydrated, and I'm sure more that I can't see or feel.

I have had a couple of exercise-induced asthma attacks over the years, but none since I started counting as I breathed, 4 in, 4 out. I force myself to fully inhale all the way to 4 counts and keep the ins and outs even, because the asthma attacks would cause my lungs to constrict and force out all my air, not allowing me to inhale. If my lungs are already full at 2 counts, then I hold it in for 2 more to get to 4 before exhaling over 4 counts. Over time this technique has noticeably increased my lung capacity and prevented asthma attacks that I had started to feel coming on. If I start to feel 4 counts is too long, I either slow my pace a touch, or drop to 3 in, 3 out for a bit to get on track again. But the key for me is keeping the time equal between breathing in & out. I shared this on a running board once and other ("real" runners, haha!) said that was exactly what they did as well, so that was encouraging to hear!

This was my question too! I'm coming up on 6:1 tomorrow morning and wondered if it was worth doing or if I should skip it and do another 10 & 10. Shooting for a 5k on labor day weekend, so no time to goof off, haha! I'll probably stick with it as is, though. Don't think I'm lacking in morale here after last week, but there is something to be said for being left with the feeling of wanting more ... just in time to start ramping up for the next few weeks!