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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/10/14 12:02 P

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KMMBRLYGLBLT ~ It sounds like you are ahead of the game, so go ahead and continue on with week 2. What I would suggest is to use the training plan to better your speed and then do your usual 5K distance as a long training once a week, keeping it to a relaxed pace.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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KMBRLYGLBLT's Photo KMBRLYGLBLT SparkPoints: (5,213)
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11/9/14 6:45 P

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Good morning all. I managed to finish my week 1 training and I am well above the required amounts given. I figured I should start at the beginning so I could work up to the running 5k program. Last week would have been week 2 but I was ill most the week and recovering the rest of it so I was unable to get to the week 2 workouts.

Would you recommend I start over with week 1 or just continue on to week 2 as I would have done last week. I'm already walking 6k's in an hour 3X a week as part of my routine workouts to begin with (when I am not sick) and hopefully by next week I will be in good enough form to start my cross training programs 2X a week.

Hope everyone is having a lovely start to the week..

Be your best you, live everyday in happiness and love.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
9/28/14 11:17 P

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HOPE2HOPE - Increasing speed while walking or running has to do with foot turnover, not - contrary to popular thought - longer strides. You actually want to shorten your stride so you can lift your foot quicker and get it through the forward swing to the next step. Posture and arm swing as well as core strength have a lot to do with speed. Here is a link to one of the blogs I wrote when my local spark team was training for a race. It should help you figure out how to go faster.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=2102193


Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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9/28/14 7:39 P

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I want to learn how to pick up my pace. I walk a 5k just under 60 miinutes.

Girl in Progress


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
8/10/14 12:33 P

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Patti - If you want to do the program again, then you can leave it anytime after you complete it and then re-start when you are ready.

They were supposed to be working on a 10K program, but I have heard nothing about it in a very long time, so I'm guessing it's been put on a back burner.

If you want to train for a 10K, you can always just double the time/distance from this program, adding a week here and there if you feel it is necessary.

Have fun with your upcoming 5K and enjoy your walking.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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PATTI_PAL1's Photo PATTI_PAL1 Posts: 543
8/10/14 11:09 A

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Hi Janet,

I've been reading the replies to the question of starting on the 5K program again. I have completed a virtual 5K and am signed up for one in two weeks. Should I "leave the program" once I've done my 5K so I can do it again later if I want? Should I "leave the program" once I do my 5K? Is there a 10K training program?
"

Patti Logan
Lacey Washington

Leader "Spin Me a Yarn" Team

Wishing you a great Sparkle Day!


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
8/7/14 11:41 P

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You can start any day you wish without changing your start date. After all, this is 5K Your Way. emoticon

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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SEVERINA418's Photo SEVERINA418 SparkPoints: (53,066)
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8/7/14 2:46 P

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Hello, I just signed up for this 5K walking program today. What I'm wondering is if I can somehow change my start date? I want to begin on Monday so that it will be a fresh, new week.

Teresa in Georgetown, Ohio


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F8CONE8's Photo F8CONE8 Posts: 13,195
3/9/14 7:29 P

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Thanks Kitty!

Come check out the Artists Team and Photographers Snapping away the pounds! teams.sparkpeople.com/photobugs


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KITTTY55's Photo KITTTY55 SparkPoints: (7,902)
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3/9/14 4:38 P

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Hi Carol,
I too have been diagnosed as pre-diabetic. Everything leveled out for me when I started the day with a small breakfast, protein smoothie or something that included a fruit, a protein and a Carb. Then throughout the day try for 4 more small meals or 3 meals and 2 snacks.
If you look at Pre-Diabetic Sparkers team you will have some good support and search the site for articles on the subject. I'm sure there are plenty of them... emoticon

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1457&page=2


Edited by: KITTTY55 at: 3/9/2014 (16:39)
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F8CONE8's Photo F8CONE8 Posts: 13,195
3/8/14 10:53 P

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Thanks I will check with the doc and sounds like sport drink will help.

Come check out the Artists Team and Photographers Snapping away the pounds! teams.sparkpeople.com/photobugs


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
3/8/14 10:38 P

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F8CONE8 - Verify with your doctor, but I would suggest taking a snack with you like grapes or raisins, and maybe some almonds or peanuts. Also make sure you have a little something before you go out. Finally, use a sport drink if you are going to be out over 30 minutes.

Do check with your doctor though, he/she might have better options for you.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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F8CONE8's Photo F8CONE8 Posts: 13,195
3/8/14 4:00 P

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Today I did a strenuous 2 miles in 45 minutes. I included a steep hill as our race course has 2 such killer hills. When I got home I felt shaky so I tested my Blood Glucose and I was at 62 which is pretty low.... Any suggestions on how to stay more even? I am pre-diabetic and have had hypoglycemic events where I passed out.

Come check out the Artists Team and Photographers Snapping away the pounds! teams.sparkpeople.com/photobugs


don-and-carol-todd.artistwebsites.co
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DORSIE58's Photo DORSIE58 SparkPoints: (3,813)
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1/2/14 5:40 A

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found it
ty

Edited by: DORSIE58 at: 1/2/2014 (05:40)

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
1/1/14 1:45 P

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DORSIE56 - you need to make sure you have elected to track distance on your fitness page. That should fix the problem.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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DORSIE58's Photo DORSIE58 SparkPoints: (3,813)
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1/1/14 6:27 A

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When I click the link in my email to http://www.sparkpeople.com/myspark/trainin
g-program.asp?p=3 to track my workout, I get the message in the popup menu that the goal cannot be found.
Please advise



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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/3/13 12:45 P

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There are different types of interval training:

Standard - running/walking at speed for a set distance followed by a slower pace for a set distance recovery.

Pyramid or ladders - doing ascending of decending distance each followed by a set distance recovery.

Fartlek - Unstructured speed session - some do this based on time rather than distance, but the idea is to change things up as you go.

Hills - going up the hill at race pace or faster and then easily go down.

The difference between intervals and repeats is with repeats you should be able to recover completely, but with intervals you have a set time/distance for your recovery and then fully recovered or not, you go hard again. Usually it's easier for walkers to recover so it shouldn't take as much time/distance. Also, sometimes telling a person to go easy until recoverd from the speed work is counter productive as I've seen some go two to three times the speed distance to "recover." So that is why I suggest a distance for recovery. So yes, that would be very much like standard interval training.

Janet

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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BJPENNY70's Photo BJPENNY70 SparkPoints: (72,020)
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11/3/13 12:29 A

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You are talking about interval training?

Philippians 4:13 I can do all things through CHRIST which strengtheneth me.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/2/13 10:36 P

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BJPENNY70 - You can repeat the program. You need to leave the program (not the team) and then rejoin. This should reset your log and restart the emails that come with the program.

As for repeating the same trainng, that is up to you. I would suggest that you not drop back to the actual week one time/distances as you are definitely beyond that. What I would suggest is that you work on increasing your speed by adding some speed workouts. Runners do this and walkers can, too. Take one training day per week and do a repeats. Set a distance (it's easier if you have a track you can use. Do the distance say 100m (300ft) at a quick pace, then slow down for 50 to 100m, then repeat. Do this 4 to 6 times to start. You will find your speed will increase and so will your fitness. You can also add hills once a week to help you as well. Change the surface you walk on and the trails you use to make things fresh.

Have fun.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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BJPENNY70's Photo BJPENNY70 SparkPoints: (72,020)
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11/2/13 3:55 P

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I did the 5k walk training last year and did the Sparkpeople 5k. As part of my recovery I decided to do the 5k walk training again. I was allowed to sign up for it again. Why are we not allowed to repeat the training and have it scheduled? I printed out the training schedule from the last time and did it anyway and did another 5k, even though we aren't allowed to repeat it. I am not physically able to do the next walk/ jog yet. I have also done another 5k walk that was official "Habitat for Humanity." I am planning on doing another 5k walk one town over called the "Harbour Lights 5k walk. I do need the practice. So do you think just doing the same practice over and over is a waste or do I just walk for practice on my own?

Philippians 4:13 I can do all things through CHRIST which strengtheneth me.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
9/26/13 12:29 A

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So sorry I'm a little behind with my response. I was on a family vacation and while I expected to have internet to keep up with emails, it turned out the place we stayed had spotty internet at the best, and I couldn't seem to connect. But I'm back now.

TASHALNZ - I don't believe Spark has the program itself set up to change it to KM, but as I'm sure you know you can set your fitness page to metric. As for a 5K training being in miles, that's a good question. It goes along with why 5K, 10K and then 13.1 miles for a half and 26.2 for a full marathon. I guess we would have to ask the experts... lol. There is a quick conversion on the "Walking Tips" thread. www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=0x46
773x4
0148254


COASTALS - You should have received the email already. You might want to "reset" your week to week one on the log page and see if that generates it. The only other idea would be to leave the program and then re-start it. You can re-enter any training info to catch up. Just be aware that it might double up on your fitness page.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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COASTAL6's Photo COASTAL6 SparkPoints: (65,167)
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9/24/13 6:10 P

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I'm on week one of training and I haven't received any weekly emails yet. When do they start, I'm looking forward to the emails for more tips on the walking program?

Never Give Up! Fighting!


Michelle


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TASHALNZ's Photo TASHALNZ Posts: 2,774
9/24/13 4:20 A

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In the 5K Your Way Walking Training Program, it says on Week 1, Day 2, to walk 1 Mile. I'm in New Zealand and we use the metric system. In my settings it is correctly set to metric. Is there any way to change it on the program?
A program that is labeled 5K and then has Miles seems a bit confusing.

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SLIMMINGSHAY's Photo SLIMMINGSHAY SparkPoints: (70,081)
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9/13/13 8:58 A

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Ok, thanks anyways. I will try that, and maybe it will show the right day on my log. if not, oh well...

~Shay~
Mountain time (US & Canada)

"JUST DO IT!" ~Nike

"Today is your day! Your mountain is waiting. So...Get On Your Way!" ~Dr. Seuss

"Just because we are knocked down does not mean that we are out.
We still have breath in our lungs and tears flowing down - all signs that we are alive!
Take a deep breath and be reminded that often our biggest struggles are stepping stones to our greatest victories." ~Rae Smith


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
9/12/13 8:10 P

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Not on the training log. You can however delete it on your fitness page and re-enter it on the correct day if you wish.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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SLIMMINGSHAY's Photo SLIMMINGSHAY SparkPoints: (70,081)
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9/12/13 7:27 P

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Is there some way to edit the date that you logged your training program if you accidentally logged it for the wrong day?

~Shay~
Mountain time (US & Canada)

"JUST DO IT!" ~Nike

"Today is your day! Your mountain is waiting. So...Get On Your Way!" ~Dr. Seuss

"Just because we are knocked down does not mean that we are out.
We still have breath in our lungs and tears flowing down - all signs that we are alive!
Take a deep breath and be reminded that often our biggest struggles are stepping stones to our greatest victories." ~Rae Smith


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
9/6/13 5:47 P

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BECKAGIN - I have no knowledge about the fitbit and how it interacts with Spark. I do know that sometimes you can change things through your fitness page but beyond that I'm sorry I can't help.

Fitbit users do you know?

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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MAGEETU's Photo MAGEETU Posts: 83
9/6/13 2:19 P

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I will have google "Fitbit" as I've not heard of that product.

When I enter my miles and minutes for cycling the report always assumes my speed to be 10 mph. But I am not there yet. My speed averages between 8 and 9 mph. Does anyone happen to know if there is some way to adjust this setting?

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SPARKBJOK's Photo SPARKBJOK SparkPoints: (94,330)
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9/1/13 5:53 P

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So does mine. I love my Fitbit!

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HARTINGL52's Photo HARTINGL52 SparkPoints: (94,950)
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8/31/13 6:00 P

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My fitbit records everything.



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MOMO7YROLD's Photo MOMO7YROLD SparkPoints: (44,684)
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8/24/13 9:20 A

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Thank u Janet for the info.
Theresa emoticon

Theresa-WV
leader of Daily Fitness Challenges Team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=60848


leader of SP Class Oct 27 - Nov. 2 2013 team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=60747


leader of North Central WV team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=41616


I can do it, You can do it, set ur mind to it.
fall down, get up, dust off, move on


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
8/23/13 8:59 P

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For me these videos are suspect with regards to the accuracy of the mileage they represent. This was very evident when a beginning walker posted on another team that she walked 4 miles in 30 minutes. I thought it was a typo, but having read reviews many people who have used the program with pedometers, or even on treadmills find that the mileage shown on the video isn't even close to the actual numbers they end up with... the dvd is very optomistic. So while they can be a great workout, personally, I would not use them to represent a certain distance for the program, but that is up to you. My suggestion is use it for timed days or cross-training instead.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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MOMO7YROLD's Photo MOMO7YROLD SparkPoints: (44,684)
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8/23/13 3:48 P

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Hi my name is Theresa and I'm on my first week of training. I'm wondering if for day 3 walk 1.5 mls does that have to be exactly walking on road or whatever or on treadmill or can we do a walking dvd like WATP video? I would greatly appreciate the info please. Thank u much in advance. Theresa emoticon

Theresa-WV
leader of Daily Fitness Challenges Team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=60848


leader of SP Class Oct 27 - Nov. 2 2013 team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=60747


leader of North Central WV team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=41616


I can do it, You can do it, set ur mind to it.
fall down, get up, dust off, move on


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SPARKBJOK's Photo SPARKBJOK SparkPoints: (94,330)
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8/16/13 5:03 P

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Thank you!

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
8/15/13 12:57 P

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SPARKBJOK - you don't have to get rid of the fitbit, but you do need to enter your distance/time on your training log - the training log entries are what get you your award when you have completed the program. Because of this you will have the double entry on your fitness log so just continue to delete the one you don't want. While we love the auto-transfer of information from one page to another there can be issues like this.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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8/15/13 8:46 A

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I just joined this walking program and have a question. I realized when I completed the first two days that the activity was going to my fitness page. That's fine except that I have a Fitbit that automatically registers on the fitness page - hence, double entries. So I deleted them and just kept the Fitbit numbers. Can I still check off each day I accomplish or do I have to get rid of the Fitbit (that's not going to happen). Thanks for any insight.
Barbara

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
7/27/13 6:01 P

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I believe you need to complete the log to get your Spark award. You can always go back and fill it in at anytime. Just be aware that what you put in the log will be automatically added to your fitness page as well.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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7/27/13 3:55 P

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Have done every day so far, but have completely forgotten to complete the online clicky thing

emoticon

Does that mean I won't get my certificate when I finish

emoticon

jacksgran

changing my life, one step at a time.

12weekswalking.wordpress.com/
Leader

teams.sparkpeople.com/12weekstowalki
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NOTSPEEDY's Photo NOTSPEEDY SparkPoints: (72,157)
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6/4/13 8:19 P

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Thanks Janet. I had left this team and then re-joined and didn't realize I had to do the same for the other team.

Yvonne
MST time

Forget motivation. Just do it

Action precedes motivation.

Look straight ahead, and fix your eyes on what lies before you. Prov 4:25

Started Walk America 3/29/10 and finished 1/18/13



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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
6/4/13 12:42 A

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NOTSPEEDY - Just click on "leave this program" button at the bottom of the log page. This will clear out your log (but won't do anything to your fitness page). Then rejoin the program.

You do not have to leave this team, just the program.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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NOTSPEEDY's Photo NOTSPEEDY SparkPoints: (72,157)
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6/3/13 11:53 P

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I completed this program last year and would like to do it again. Can I do it again and fill in new times and dates? Where it keeps track of what I did last year did not clear out.

Yvonne
MST time

Forget motivation. Just do it

Action precedes motivation.

Look straight ahead, and fix your eyes on what lies before you. Prov 4:25

Started Walk America 3/29/10 and finished 1/18/13



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KLUTZY68's Photo KLUTZY68 SparkPoints: (2,999)
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4/24/13 12:51 P

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That helps a lot. I just did some gardening and realized I don't have as much stamina as I thought. emoticon I don't see an emoticon for collapsing in your chair! I definitely have a ways to go for a 5K and really need to build strength. Thanks Janet!

No-S-ing my way to a better life! nosdiet.com/


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
4/24/13 11:04 A

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KLUTZY68- Strength or resistance training is a great way to cross train, and body weight resistance is a good way to do it. The chair exercises are a good way to start. One piece of inexpensive equipment is resistance bands.

How about dancing for cardio cross training? Just put on your favorite tunes and move. Anything you can do that raises your heart rate for 20-30 minutes can be considered cardio cross training. Just get creative and have fun.

It sounds like you have the walking well in hand. The slow start and finish? Just consider them a warm-up and cool down period. As you increase your distance and fitness level, use them exactly for that, then add the time or distance from the training program.

I hope this helps.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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4/24/13 9:16 A

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Hi! I just joined. Despite being a lifelong couch potato, after joining SP and walking for a week or so, I somehow got interested in doing a charity 5K and then found this team. Perfect!

I'm 65 and almost 100 lbs over an ideal BMI, and I live in a rural area with no access to gyms, pools, etc. I've been trying to walk my dog five days a week but typically do four; at the beginning and end we go at his pace (you know, sniffing all the rodent holes and peeing every ten feet or so!), and in the middle he's off leash and I go at my pace. I've worked up to 1.25+/- miles most days, some of it uphill. I'm not sure what to do about cross training. The only one on the list that's available is stairs, and honestly, if I could go up and down my stairs twice I'd be ecstatic AND in pain! Should I just walk six days a week, or maybe do strength training? If the latter, how much should I do? I wan't to try some chair exercises I saw here. Would that be a good choice for cross training? I agree with others that more spelled-out guidance would be much appreciated!

No-S-ing my way to a better life! nosdiet.com/


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EAYW47 SparkPoints: (34,737)
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4/21/13 3:51 P

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Thanks

RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
4/21/13 2:07 P

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EAYW47 - If you are planning on doing an organized 5K race or fun run/walk you can check with the organizer or find on the website if there is a course time limit. Most local 5Ks are pretty relaxed with regard to time. While the average runner will finish in around 30 minutes, fitness walkers will finish anywhere from 45 - to 75 minutes.

If you are not a member of the 5K Your Way program and team, feel free to join. We are here to answer questions and support each other.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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EAYW47 SparkPoints: (34,737)
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4/21/13 9:26 A

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While probably unable to join a team, I have a question or two. How long is the average time for the 5K walk ? Will I be pulled from the walk if not making adequate time/progress ? I have in walking to get ready for the walk .

RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
4/17/13 1:32 P

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I understand the slow down when walking with someone else. If the other person is physically able, work to get to around the 20 minute mile. You should still be able to chat easily at that speed. But it's ok to do a slow walk now and then as well. It could be that you are helping this other person to get more fit by walking together.

As for the fitbit, I really don't know how it works. If it connects directly to the SP fitness page, then yes, it probably is doubling your information - just delete any double entry. If you have to choose using information from the fitbit or what shows up via SP, personally I'd use the information from the fitbit as it's probably more accurate.

It is strange to have to eat more to loose more, but that's how the body works. I doesn't like to think it's starving, even though few of us ever get to that point.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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JOANNELYNN11's Photo JOANNELYNN11 SparkPoints: (54,698)
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4/16/13 7:17 P

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Hi Janet,

I had done that but realized that sometimes walking with someone slows me down. I normally ealk about a 20 minute mile, which isn't too bad for starting out.

This time it was a 30 minute mile! Way too slow. Walk faster when I'm by myself. Although it's fun to have someone to walk with, we just need to pick up the speed a little.

With working out at curves 3 times a week plus walking, I'm burning more calories than I'm eating; so my weight is at a stand still right now. Need to start eating more. Never thought I'd say that LOL


Thanks for your help. I also have to assume the fitbit added time and calories burned also, so isn't that double entry?

Joanne

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
4/16/13 5:51 P

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Joanne, on the actual training log click on the day you need to change. It will take you to your fitness page. Click on "view" for the entry you want to change. That should pop up a new window with the entry. Click on the minutes. That will pop up another window where you can edit what you entered.

Hope that makes sense and will help.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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JOANNELYNN11's Photo JOANNELYNN11 SparkPoints: (54,698)
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4/16/13 2:23 P

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I logged the wrong time in on week 4 walking 2.5 miles. I put in 93 minutes and should be 83 minutes. Is there a way to correct just that one entry?

Thanks

Joanne

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DUSTYPRAIRIE's Photo DUSTYPRAIRIE Posts: 9,122
3/28/13 6:01 P

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Too funny. I just came on to ask the exact same question.

RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
2/20/13 12:39 P

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SASSY- Toward the bottom of your training log, you will see a leave this program button. Click on it, then rejoin the program. This will clear your training log. You don't have to leave the team, just the training program.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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SASSY220888's Photo SASSY220888 SparkPoints: (44,527)
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2/20/13 6:09 A

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Hi all,

I want to restart the program. can anyone let me know how to do that. I want to improve my speeds and distances.

Sandy

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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
2/4/13 12:23 P

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Once again for you help!

KarenLeigh


Getting healthier one day at a time - one less pound at a time!

Carpe' Diem ~ Seize the Day






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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
2/3/13 8:23 P

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If you are doing one of the Spark virtual 10Ks I believe you should get something when you finish it. Have twice the fun with twice the distance.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
2/3/13 5:20 P

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Thanks Janet for the help. I am currently signed up to do a 10K, will I get a trophy for that one?

KarenLeigh


Getting healthier one day at a time - one less pound at a time!

Carpe' Diem ~ Seize the Day






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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
2/3/13 1:18 A

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Karen, congrats on finishing your second 5K that's a good question. I seem to remember early on in the program, that Coach Nicole mentioned that those repeating the program would not receive another medal. I can't guarantee that that is the case, but I believe it is. If the "I finished get my trophy" button on the log page to click on when you finished the second time, then that must be how it works. Double check on your log page.

Should you choose to move on to one of the other 5K programs (jog, rookie runner, or runner) you would get a medal for completing each of those.

If you are talking about doing a Spark Virtual 5K, I really don't know how they work.


Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
2/2/13 10:12 P

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Hi Janet, Not sure if this is the place to come, but you have been helpful in the past. I completed a virtual 5K on Jan 26, this is my 2nd race, but haven't gotten a medal for it. Do I only get a medal for completing the 1st or for each race completed? If I was supposed to get a medal could you help steer me in the correct direction to take care of it? Appreciate your help.

KarenLeigh


Getting healthier one day at a time - one less pound at a time!

Carpe' Diem ~ Seize the Day






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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
1/28/13 8:06 P

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SLOTTCAR2 - First thing is to check with your doctor if the pain is severe. You might even want to see an orthapedist.

Strengthening and stretching are two of the most important things you can do to help your hips. Look for different exercises you can do here on Spark.

Also, it could be your shoes that are the real culprits. If they are not right for your gait that can be a cause of hip pain. Go to a running shoe store that will analyze your gait. You are not obligated to buy shoes there if they are too expensive for you, but they can point you in the right direction.

Be sure to stand straight and tall with your shoulders down and back. Take short steps. Hold your arms at a 90 degree angle just like runners do and pump them back and forth, don't allow them to cross your body.

Do hip swings by standing on a curb and swinging your leg. To stretch your hips, you can stand on one foot (shoeless) on a 2x4 or 4x4 and let your other foot touch flat on the floor without bending your other knee.

Massages are good for helping to workout tight muscles.

As for doing the 3 miles slowly, if that's what happens, it is no less wonderful than doing it fast. Just be sure to hydrate and take along some raisins or granola bar to munch on when you do it. Take your camera, too and enjoy the time out.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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SLOTTCAR2's Photo SLOTTCAR2 SparkPoints: (5,863)
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1/28/13 2:23 P

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How can I get the speed up? I walked for 2.2 to 2.5 mph. If I go any faster my hips hurt. I don't know if I can get to three miles a day or not. For me that would mean walking for an hour and a half, and with my hips hurting I don't think I can do that. Any suggestions?
I really want to be on this team.

Edited by: SLOTTCAR2 at: 1/28/2013 (14:29)
RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
1/14/13 11:37 A

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Yvonne ~ go ahead and repeat week 4 then move on if you like. Just post the repeat of week 4 on your fitness page, then return to your 5K log for posting week 5. Have fun!

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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NOTSPEEDY's Photo NOTSPEEDY SparkPoints: (72,157)
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1/14/13 10:31 A

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I started this last Sept and still haven't finished it. I would like repeat the training for week for and then do week 5 next week. Would that be okay or should I just start from the beginning again. I have been exercising, just couldn't find the time to do the 5k.

Yvonne
MST time

Forget motivation. Just do it

Action precedes motivation.

Look straight ahead, and fix your eyes on what lies before you. Prov 4:25

Started Walk America 3/29/10 and finished 1/18/13



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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
1/10/13 12:55 P

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Just let me know if you have any questions at all. That's what I'm here for.


Have a wonderful, healthy, happy 2013 everyone.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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LOUBUG1012's Photo LOUBUG1012 SparkPoints: (14,814)
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1/10/13 2:50 A

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Thanks for all the tips Janet. I have been trying to figure all these things out!

The only person you can do it for is yourself. 2014 the Year of No Excuses!!


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12/29/12 9:15 A

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I have been sidelined .... will need to start over on this program. Suffered an acute myochardial infarction on 21 December -- very humbling coming face to face with eternity. Looking forward to getting back to work on my fitness and health goals in 2013

God never ignores knee-mail!

Susan
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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
12/21/12 11:06 P

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Thanks Janet! I knew you would have the answer I needed. It worked! Have a wonderful holiday!

Karen

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
12/21/12 8:23 P

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The only way to clear the training log is to leave the program, not the team, just the program and rejoin. It's at the bottom of the training log page. Everything will still be on your fitness page, you won't loose anything except the log will clear. Someday they might fix this, but for now that's the only way to do it.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
12/20/12 12:58 P

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I just joined my 2nd 5K, when I went into my program to record my activity for today it still has my information from the 1st training course. How do I 'erase' this information or do I just enter over the information that already there? Thanks for the help in advance!
Karen

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/28/12 12:20 A

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Try doing week 2. If that is too much for you then repeat week 1 and just enter it into your fitness log only. emoticon
Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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EDDYSQUIGGLE's Photo EDDYSQUIGGLE SparkPoints: (8,808)
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11/27/12 5:45 P

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I've had a rotten cold and haven't done any exercise for 6 days.
I didn't think it was a good idea since I'm coughing and snorting and tired; really don't feel like getting myself out of breath right now.

When I feel better, I'm going to carry on with this challenge
Do you thing I should go back to the start?
or start where I left off on week 2?

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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
11/21/12 11:43 P

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Thanks Janet for the assist, if this works at least I won't be getting double credit.
Karen

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/20/12 3:06 P

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KARENLEIGH32 - you can change the date on your fitness page by deleting and entering it on the correct date, and you can delete the second entry on your fitness page. However, you can not change anything on your 5K log. I T has not made it adjustable... sorry.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
11/20/12 12:39 P

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I recorded my activity on my 5K challenge, then realized it was the wrong date. I went back and thought I had corrected the date. Instead it now shows twice, giving me credit for the day's activity as a duplicate. How do I remove it to show only 1 and have the date correct?

KarenLeigh


Getting healthier one day at a time - one less pound at a time!

Carpe' Diem ~ Seize the Day






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SKYVALLEYGAL's Photo SKYVALLEYGAL Posts: 395
11/18/12 7:45 P

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Thanks Janet, if it'd been a snake, I'd be bit!

Quote by the late Zig Ziegler: when people tell me, "Zig motivation never lasts". "I tell them, bathing doesn't either that's why I recommend it daily". Myfavoritemotivationalquote


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/18/12 12:35 P

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SKYVALLEYGAL - on you start page look under "personalized programs" down a little and on the left.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


 Pounds lost: 17.0 
 
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SKYVALLEYGAL's Photo SKYVALLEYGAL Posts: 395
11/18/12 10:43 A

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Ok, I finally got back to the tracker but the only way I found it was to go back to Coach Nicole's welcome email and ckick her link. When I go to my fitness page there's nothing there about this team or goals for it. Am I missing something that I should have done to put this on my fitness page?

Quote by the late Zig Ziegler: when people tell me, "Zig motivation never lasts". "I tell them, bathing doesn't either that's why I recommend it daily". Myfavoritemotivationalquote


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SKYVALLEYGAL's Photo SKYVALLEYGAL Posts: 395
11/18/12 10:32 A

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I must be totally techno challenged. I really would like to particpate in this team but can't figure out how to. I signed up last week and today I have a message that I should log my time in last wk's race. I actually prticipated in a 5K/1K Rotary race yesterday and have my time but where do I go to log the time?

Quote by the late Zig Ziegler: when people tell me, "Zig motivation never lasts". "I tell them, bathing doesn't either that's why I recommend it daily". Myfavoritemotivationalquote


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KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
11/8/12 10:17 P

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Thanks Janet! This was very helpful!

Karen

KarenLeigh


Getting healthier one day at a time - one less pound at a time!

Carpe' Diem ~ Seize the Day






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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/7/12 9:21 P

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Karen - Log your 5K training walks on the training log first. They will then show up on your fitness page. Next log any other workouts directly on your fitness page.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


 Pounds lost: 17.0 
 
0
21.25
42.5
63.75
85
KARENLEIGH32's Photo KARENLEIGH32 Posts: 6,091
11/7/12 9:14 P

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Hello, just a quick question. I am in training for a 5K, do I log my walking separately from my daily activity or together? If together on my exercise page and on my training page, am I getting double?

Karen

KarenLeigh


Getting healthier one day at a time - one less pound at a time!

Carpe' Diem ~ Seize the Day






 Pounds lost: 17.2 
 
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35
52.5
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APPY111 Posts: 6
11/4/12 12:37 A

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Janet, thank you so much. I signed up for one 4 weeks from now. Have a good Sunday.
Cathy

Housework can't kill you, but why take a chance?
Phyllis Diller
RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
11/3/12 11:39 P

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APPY111 - Spark offers virtual 5K & 10K races which are free. All you have to do is choose one and sign up for it, then when you complete the distance during the allotted week, you will enter the info and that's it. Here is the link to the SP races: www.sparkpeople.com/myspark/v
irtual-ra
ce-home.asp


Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


 Pounds lost: 17.0 
 
0
21.25
42.5
63.75
85
APPY111 Posts: 6
11/3/12 10:49 P

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Hello all...I have a question about the 'virtual races'...where do I find those? Are they on Spark People? Do they cost money? Anything else I need to know about them? Thank you so much for any and all help. Cathy

Housework can't kill you, but why take a chance?
Phyllis Diller
HZGLORY's Photo HZGLORY Posts: 1,370
10/26/12 1:03 A

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Thank you for the help!
Susan

{{{Susan}}}

God is good, All the time.

Don't you know that they that run in a race run all, but only one recieves the prize, so run that you may win!



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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
10/26/12 1:01 A

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Susan - the tracker isn't that smart... lol... Just log as though you hadn't been under the weather. Even though you will get your week 4 email you can continue to log week 3, etc. as you do them.

Janet

Edited by: RELLIMTENAJ at: 10/26/2012 (01:02)
Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


 Pounds lost: 17.0 
 
0
21.25
42.5
63.75
85
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