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GIGITIEMES Posts: 7
2/8/12 12:20 A

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Today I was supposed to do day 2 of week 2, however, my body didn't want to work with me. instead i ran for a minute for 4 times with only one to two minutes of walking in between. How do I add this to my fitness tracker?? and how do you add a day to the fitnesstracker when you are repeating a day? according to the program, once a day is tracked it gets a date. after this, you cannot track them again.

ETTEZEUS's Photo ETTEZEUS Posts: 23,650
2/7/12 11:56 P

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No, I use a Gymboss.

Suezette
Vero Beach, Florida



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CHAD8510's Photo CHAD8510 Posts: 124
2/6/12 12:38 P

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You should try RunKeeper. It's a great app for setting up your intervals and also tracking how far you've ran.

--Chad--

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, Who am I to be brilliant,
gorgeous, talented, fabulous?
Actually, who are you not to be?
-Marianne Williamson


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STEPHSER1969's Photo STEPHSER1969 Posts: 126
2/6/12 10:25 A

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Thanks, Suezette!

I have another question for the group: does anyone use an iPhone app to time your walk/jog intervals, and if so, which one?


"Run when you can, walk when you have to, crawl if you must, just never give up."
-- Dean Karnazes, multiple winner of the Ironman


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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
2/6/12 12:08 A

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Walking is considered cross training so if you run/walk one day, you can just walk the next.

Suezette
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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
2/6/12 12:07 A

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You really do need time in between runs to recover. Even though you *feel fine* and not sore, you body really needs to adapt to running. Especially in the beginning. You may feel fine now, but as you advance in the weeks, it's going to get harder. Don't burn yourself out.

Suezette
Vero Beach, Florida



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STEPHSER1969's Photo STEPHSER1969 Posts: 126
2/5/12 9:06 P

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I just joined the challenge, and will do my first training stint tomorrow. I walk about 1.5 miles from my kids' school to my office 5 days a week -- this has been my cardio up 'til now, and I am doing this program in part because I feel the time has come to kick things up a notch. I have never done any running. If I add the walk/jog training stints, and keep the walking as well, will I be courting injury, do you think? It says that you should crosstrain on days off to "avoid injury," so I am wondering if walking in addition will be too similar. What did other people do when they started? Did you add this to your already existing exercise, or do it in place of what you used to do? I very much want to run in a particular 5K this April, and don't want to scupper my chances before I even get started!


"Run when you can, walk when you have to, crawl if you must, just never give up."
-- Dean Karnazes, multiple winner of the Ironman


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CHAD8510's Photo CHAD8510 Posts: 124
2/3/12 7:36 P

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I started the program, but felt completely fine after the first 20 minutes, so I just doubled the time (to 40 minutes) but kept the intervals of 4 minutes walking and 1 jogging. I still feel pretty good (not exhausted) after the 40 minutes and don't have any soreness the next day in my legs or anything. Is it ok to do it more than 3 days a week? Could I maybe do it 4 or 5 times a week?

--Chad--

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, Who am I to be brilliant,
gorgeous, talented, fabulous?
Actually, who are you not to be?
-Marianne Williamson


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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
1/28/12 10:50 P

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No one program is any better then the other. You just do what you can and modify the rest. Plus, it takes awhile to get the body accustomed to the riggers of running. Just keep at it.

Suezette
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WARRANTHONEY Posts: 206
1/26/12 4:34 P

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I just finished the rookie c25 k program but I couldn't run the whole time. Is this normal and I do want to get there any advice. I did better following a set plan.

Hard work spotlights the character of people. Some roll up their sleeves, some turn up their noses and some don't turn up at all.


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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
1/21/12 12:29 A

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Do what you can. Even if you don't get all the workouts done, you can still do the 5k. You may have to walk a bit more or you may be able to run the whole thing.

Good luck!!

Suezette
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ARABWEL Posts: 258
1/19/12 8:15 P

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So basically people from work are doping a 5 K run.. 7 weeks from now. nd I'd like to be able to participate, as I've been challenged to. How would it work if I fudge around with the workouts a little to get them all in before the 7 week mark? Do you think this is possible? I'm a total novice when it comes to running but I am pretty decent at walking to places!

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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
1/17/12 10:40 P

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Start where you feel most comfortable. You don't have to start at the beginning if you have been running for awhile.

Suezette
Vero Beach, Florida



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BBEAUTYMAN's Photo BBEAUTYMAN Posts: 16
1/16/12 12:09 A

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I have been jogging for thrity minutes most days for a few weeks now, and have recently with thre use of a pedometer worked out it is around the 3km mark, should I continue on with what I have been doing or start the program at the begining of it?
am confused

You have the power to change, no one can do it for you.... embrace your power!


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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
1/12/12 11:18 P

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Go to a local running store. They'll know where the 5ks are being run as they will usually have registration forms at the store for you.

Suezette
Vero Beach, Florida



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ROXYHON's Photo ROXYHON Posts: 1,239
1/12/12 1:32 P

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This team is great! Thanks for the advice...this discussion forum is great as people ask things I have been wondering too but haven't thought to ask. I feel so positive about being able to actually run a 5k, and am proud I've been sticking to the plan. Being part of a group sure helps more than I ever thought it would.

"If it is to be, it's up to me!" (Not sure who said this)


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APPY111 Posts: 6
1/7/12 3:10 P

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Hello all...Love the encouragement here. Thank you all. I'm in my first week and I'm excited about getting fit. I need to have a deadline...so I want to sign up for 5K, so I wont put off working out. Any recommendations? I was thinking about one mid March? Any all suggestions would be gladly accepted. Thank you so much!! What are some links for area races? I couldn't find any links on Sparkpeople. I live in the Cincinnati/Dayton Ohio Area.


Edited by: APPY111 at: 1/8/2012 (10:33)
Housework can't kill you, but why take a chance?
Phyllis Diller
ETTEZEUS's Photo ETTEZEUS Posts: 23,650
1/4/12 12:01 P

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It depends on how you feel. You can redo weeks. Or you can got on to week 2 and if it seems to much then drop back to week 1.

This running plan is only a guideline. You can modify it according to your needs.

Suezette
Vero Beach, Florida



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NIKI11784's Photo NIKI11784 SparkPoints: (18,058)
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1/4/12 10:35 A

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I started this program on Sunday, and I just realized I wont have access to a treadmill on Thursday, Friday or Saturday. (I cant go outside either, attending s/th out of town) So I swapped my third day for Today- so my training days were Sunday, Tuesday and Wednesday. Next week should I continue with week two, or repeat week one?

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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
1/2/12 7:11 P

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No, it won't change your nutrition tracker. At least it didn't change mine.

Suezette
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NIKI11784's Photo NIKI11784 SparkPoints: (18,058)
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1/2/12 10:22 A

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Does joining this program automatically change my nutrition trackers? My trackers changed this morning and I wasnt sure if this was a cincidence.

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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
12/24/11 9:40 P

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You can change the week you are on at the top of the program page. If that doesn't work to send the weekly reminders, then just leave the group and rejoin.

Suezette
Vero Beach, Florida



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BBBIGMAMA's Photo BBBIGMAMA Posts: 92
12/24/11 4:24 P

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How do you start over? I started with the program and was doing good until I hit week 3 and I let life get in the way. I'm ready to start again, but I want the weekly reminders and such.

Thanks.

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TAICHITEX's Photo TAICHITEX Posts: 22
12/24/11 2:48 P

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No, I have to confess. I got clearance for exercise but not running. I will go after the new year, but am halfing the times I am running for now and am not logging. My doc will be gone till Jan 3.

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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
12/23/11 12:08 A

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Have you been to the doc and gotten clearance to run?

Suezette
Vero Beach, Florida



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DBBDANFORD's Photo DBBDANFORD Posts: 188
12/22/11 10:21 A

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Sorry to hear you are struggling. Hopefully you can proceed without further complications. I am 59. I never ran in my life. I started this program and realized I had to go SLOW. Meaning I followed the program but my jogs were very slow. I can now jog a full mile without stopping and probably more but haven't tried for more yet. Stick with it. Go at a pace you are comfortable with and I think you will be okay.

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TAICHITEX's Photo TAICHITEX Posts: 22
12/21/11 11:17 P

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I have been attempting to do this program and have run into problems. I did week 1 and 2 with no problems, but when I got to week 3, I experienced a muscle spasm in my hamstring muscle. I walked for two weeks to let it heal, and then started with week 2 again. I did fine at week 2 but when I started week 3 I ran two runs, and was totally exhausted at the end of the third week's training. I got dirrehea the next day and was miserable. I am 63 years old, and have never tried running before. I wonder if I need a program that builds endurance more slowly because of my age. Do you have any recommendations? MKB

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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
12/17/11 11:41 P

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Not sure why your cardio wouldn't show up.


Suezette
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CD636293 Posts: 3,781
12/17/11 10:13 A

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CD10501532 Posts: 377
12/5/11 10:53 A

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Thank you! I will try and keep up what I did last week and see how it goes!!

ETTEZEUS's Photo ETTEZEUS Posts: 23,650
12/5/11 10:44 A

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Do what you feel is best for you. If you can start where you are at and continue, great, keep going. If not, step back. No harm in that.

Good luck!

Suezette
Vero Beach, Florida



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CD10501532 Posts: 377
12/5/11 8:28 A

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Today is Week 1 Day 1 for me and I am SOOOO excited to get started BUT I did have a question because last week I wanted to sort of do a "trial run" just to see where I was at in preparation for this week. I didn't have the training info with me at the time so I just began with a 5 min warm up walk then I would jog 1 min and walk for 2 mins and repeated that for 20 mins...now after having looked over the training info and seeing where for week 1 you are to jog 1 min and walk for 4 in between I am wondering should I go ahead and start here or continue what I was doing? I mean even after the initial 20 mins I continued my normal walking at an incline for another 20 mins so I felt great doing that...but I'm concerned this may mess me up as I get further into the training.I am brand new to any sort of running so I am sort of lost when it comes to this sort of stuff so any suggestions or advice would be greatly appreciated!

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11/27/11 8:26 A

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There are two ways to do cadio, one to be fit and another to increase firness. Doinf inbtervals increases fitness. Longer slower cardio maintains fitness. So maybe do something else instead of running intervals, which is what this is. Maybe power walking. I tried swimming but found doing front crawl was as much an interval session as the running, I just could notslow down enough! Hope this helps, but please do not underestimate the 'cardio' fat burning calories of these intervals. They willkeep your metabolism and fat burn yup for hours,
ellsjo

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11/23/11 10:29 P

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Great! Thanks!!!

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11/23/11 10:29 P

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Thanks for the pointers!!!

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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
11/22/11 7:18 P

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Do what feels comfortable to you.

Suezette
Vero Beach, Florida



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DBBDANFORD's Photo DBBDANFORD Posts: 188
11/22/11 4:11 P

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Sorry to hear you are sick. I just got thru a bout with the flu. Completely zapped my strength and energy. I was on week 7. Now I am backing up to week 5 and if that goes well, I will advance quickly thru until I am challenged again. So I would recommend you pick a week at an easier level and see how it goes. If it's too easy, advance to the level you are at when recovered and go from there. I feel like if you push yourself too hard too soon, it could set you back or even discourage you from getting back on track at all. That's how it is for me, anyway. Good Luck & Get Well!

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11/22/11 3:57 P

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I should be starting week 5 today but have come down with a bad case of bronchitis :( I don't think I'll be able to train until next week...should I pick up where I left off? Re-do week 4? Start all over again? HELP! :)

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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
11/8/11 9:49 P

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3 days a week running is good. Walking is good. I would incorporate light strength training in your routine, even if only 1 day a week. It doesn't have to be much. I didn't do much strength training in the beginning and now that I do, it has made a difference.

just remember the more you exercise the hungrier you will be. Don't stress to much about going over your calories every now and then. This is a lifestyle not a diet.

Then again, maybe you were just having an *off* week.

See how the next week goes. I'm willing to bet it will be much better :)


Suezette
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DBBDANFORD's Photo DBBDANFORD Posts: 188
11/8/11 12:21 P

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I really appreciate your interest in helping me get to the bottom of this. I need the help :)

I train 3 days a week, and the days I am off training I walk 2-3 miles with my dog. So I have been exercising to some degree every day. Occasionally I take a day off my my dog looks at me with such sad eyes...it's hard to ignore :)

I do stretches after training and I do very little strength training...I plan on it eventually but haven't been able to get myself to do it yet. (I don't really like ST)

I did take a day off last week and felt better for it this week....so maybe you are on to something here. Thanks so much


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Dec. 13 - 179
Dec. 20 - 178
Dec. 27-177
Jan. 3 - 176



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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
11/8/11 9:50 A

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My other thought would be over training. How many rest days a week do you incorporate into your work outs?

I'm happy this week is going better for you!

Suezette
Vero Beach, Florida



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DBBDANFORD's Photo DBBDANFORD Posts: 188
11/8/11 8:56 A

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Check on all of those. I drink 8-10 glasses of water everyday and have been for 5 mths or so.

I eat something before I go which helps a lot. I find when I skip this, I am dragging the whole way.

Then when I am done, I eat breakfast as usual.

This week hasn't been as bad as last week but I still feel like I have lost some strength and stamina somehow. I'm not as crazy hungry as last week and the sugar cravings are subsiding but not gone yet.

Thanks for your input. I'll keep working on this.

December Goals

Dec. 6th - 180 - Done!
Dec. 13 - 179
Dec. 20 - 178
Dec. 27-177
Jan. 3 - 176



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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
11/7/11 10:38 P

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How's your hydration? Are you drinking enough water? Not drinking enough will make you feel fatigued.

Are you eating before your run? A small meal, like a banana or a wheat bagel?

Make sure you refuel after your run. My favorite way to refuel is low fat chocolate milk.

Suezette
Vero Beach, Florida



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DBBDANFORD's Photo DBBDANFORD Posts: 188
11/6/11 3:49 P

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I have a question. I have been feeling weak this past week, making my runs an even bigger challenge. Prior to this, I felt fairly strong most days. I try to stick to within 1300 to 1500 calorie and have been eating healthy. I have also been more hungry then usual and craving sugar like crazy in the evening all of a sudden. I added about 200 calories to my days and within a week, gained 2.5 lbs!!! This is the first snag I have had in my program. I don't know what my problem is. I just finished wk 5 of the rookie runners club, today. It seems to take several hours for me to recover from my runs, when before I would be fine within an hour. What's going on? Do I need more of a certain food, like protien maybe? All advice will be appreciated.

December Goals

Dec. 6th - 180 - Done!
Dec. 13 - 179
Dec. 20 - 178
Dec. 27-177
Jan. 3 - 176



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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
10/16/11 3:19 P

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SHERYL_B, I'd say yes. You need to work on endurance before you can work on speed. Speed will come WITH endurance. If you do speed work before building endurance, you could possibly end up with an injury.

Suezette
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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
10/16/11 3:17 P

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COMPUCATHY, you do what you feel comfortable doing. There are no *pace* requirements. You are doing this to increase endurance. Worry about your speed later.

Suezette
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SHERYL_B's Photo SHERYL_B SparkPoints: (53,374)
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10/16/11 1:42 P

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I am on week 6 of the program. I think I went into the program with the wrong expected outcome. I expected that I would become faster from using this program. I have never been able to run and always admired those who do run. I have always been a fast walker (15 min miles are not hard for me). With the program I am finding that I need to walk slower during the walk portions and not running very fast (although faster than my walking speed). When I logged the miles, I am finding I am at about 13 min miles. My goal for training is to increase speed for doing 5k mud runs and to compete in the Tough Mudder next year.

Do I have the wrong expectations? Is there a different program I should be attempting or should I continue with this program?

Keep Sparking!

Sheryl_B
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COMPUCATHY's Photo COMPUCATHY SparkPoints: (69,856)
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10/15/11 10:49 P

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I began the SP 5K Your Way Rookie Running Program today. I had previously tried a C25K program that I downloaded to my phone...an app that took me through 9 weeks of training. On that one, I had made it to Week 5. The intervals were different than the SP 5K Programs. Anyway, I decided to try this program instead and see if I can make it to the end and run a 5k...it is a current goal for me. My question...I'm running on a treadmill. So, today, I walked at 3.5 mph and ran at 4.5. I know running at 4.5 is not "fast." Should I be trying to do a faster rate or is the 4.5 a good place to start? I do not have any incline going at this time.

~Cathy~

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All Things Are Possible!
Never Ever Give Up!


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AMBERRULE's Photo AMBERRULE SparkPoints: (0)
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10/15/11 1:52 P

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I don't :( I really wish I did! My community center has a fitness room in it though I just have never checked it out! I have two kids under 4 and I guess if they have a TV or something we could try that.

~AMBERELLA~


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ETTEZEUS's Photo ETTEZEUS Posts: 23,650
10/15/11 12:46 P

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Do you have a treadmill or access to one?

Suezette
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