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SAPHRAEL's Photo SAPHRAEL SparkPoints: (54,695)
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4/26/12 12:53 A

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I knocked out W4d1 too! Even suffered through the rain. My once was slow, but i did it!

~Brenda
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PUDDLEBY's Photo PUDDLEBY Posts: 282
4/25/12 11:28 P

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I did W4D1 today. I had been nervous about this week too. It seemed like a big leap. But, it wasn't too bad! I still am very slow, but that is ok. I am just now starting to really believe that I might actually end up being able to do a 5 K at the end of this training period. I never really thought that I would ever be able to do that. But now, I think, maybe it is???

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SAPHRAEL's Photo SAPHRAEL SparkPoints: (54,695)
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4/24/12 8:52 P

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Hey, I'm running a 5k in May too, Newsweetbreezes! Today is Zumba Tuesday, but tomorrow I run (W4D1). I'm inspired after reading this thread. I'll check back in here later to let you know how it went!

~Brenda
C.A.M.O. Crew
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Eat Fresh, Move Often!

Making healthy choices, even when no one is looking
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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/7/12 5:54 P

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Hi everyone I am really glad that others were wondering about speed and distance. I am proud that I have been able to get to this point and I defiantly know that I will speed up and be able to go longer distances as time goes by and I am ok with this as 4 weeks ago I struggled with just 90 seconds LOL. But I am doing it.

I completed week 4 day 1 and I completed it in 3 km and I was concerned how slow I was going . I guess that is 10.33 min per km.

I was wondering what the average distance is for beginners at this stage of the game.
I kinda like to know that when I do my 5 k at the run in may 2012 that I will be close to the last few runners depending on of course if they are beginners to.

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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/5/12 5:44 P

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Today I completed week 4 DAY 1
I was really nervous that I was not able to complete as I was thinking that it was much more jogging that in weeks 1, 2 and 3.

Anyways with leap of faith and then just deciding to just doing it, and I did it !!!! Did a lot of light stretching and I began in my sock feet ( 2 pairs) going around the track at the stadium I was trying to make sure my feet and ankles and shins were loose and warmed up.

I went slow but I finished the whole workout. AND better I had no pain in my shins NO shin splints. My calves got tight closer to the end but I slowed my pace right down. Chi running has helped me amazingly.
Can't believe my shins did not hurt!!!


emoticon

Edited by: NEWSWEETBREEZES at: 4/5/2012 (20:27)
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AMANDA_C's Photo AMANDA_C Posts: 94
3/30/12 7:25 P

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I am also nervous about W4D1, but seeing that so many people have felt the same gives me hope that I'm "normal" & can become a runner! Thank you everyone! And thank you for "permission" to repeat weeks if needed.

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MACHOL's Photo MACHOL Posts: 2,095
3/29/12 5:07 P

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Just started week 4 yesterday. I've tried running outside of the elliptical. I'm not as fast in other places, but I am still running.

I actually called myself a runner yesterday in front of my brother!

Shalom

If you don't laugh, I will give you a virtual tickle!

"Don't let your mind bully your body into believing it must carry the burden of its worries."
--Astrid Alauda


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AMSHONK's Photo AMSHONK Posts: 322
3/19/12 10:21 A

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I am having such a hard time transitioning into week 7. I almost got so discouraged but then I told myself, "look how far you have come in just 2 months time"!!!
I think part of my problem is I am only running on my treadmill since the weather isn't nice enough to run outside. Another part is I run after work at around 4 in the afternoon and I am tired from my day. I am thinking that maybe I'm not eating enough carbs to give me the energy that I need for this week of the program. Not sure, any advice would be greatly appreciated!!!
I have downloaded a podcast to my ipod that is a 3:1 ratio, I am going to continue on until I feel ready for week 7. My next race is April 7. Hopefully I will have completed the program by then.

"The measure of love is to love without measure"

The mighty oak was once a little nut that stood its ground. - Unknown

Attitudes are contagious. Is yours worth catching?- Anonymous


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CABNBOY's Photo CABNBOY SparkPoints: (9,744)
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3/18/12 9:50 P

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Started week 4 tonight and I definitely felt the difference over week 3 but I think the hardest part was mental. I finished, though, and that feels good.

Have a great week everybody.

Edited by: CABNBOY at: 3/19/2012 (13:07)

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KAI_ZEN's Photo KAI_ZEN Posts: 563
3/3/12 11:59 A

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All right AMSHONK! Great job doing your early 5K! Sounds like you have a good strategy in place to continue.

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Kaizen, Japanese for "continuous improvement" or "change for the better," refers to philosophy or practices that focus upon continuous improvement of processes. Kaizen is a daily process of making changes and monitoring results, then adjusting as needed.
AMSHONK's Photo AMSHONK Posts: 322
3/2/12 11:21 A

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I did my 5k and was sore afterwards. I have gone back to week 5 in the training program for this week. I am thinking that I will do week 6 twice before moving on to week 7. I am signed up for a virtual race the first week in April.

"The measure of love is to love without measure"

The mighty oak was once a little nut that stood its ground. - Unknown

Attitudes are contagious. Is yours worth catching?- Anonymous


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KAI_ZEN's Photo KAI_ZEN Posts: 563
3/1/12 4:15 P

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Week 4 Day 2 was better for me - still a challenge, but I made it without wanting to quit. I was thinking after day 1 that I might have to repeat this week, but I'm hopeful I'll finish strong on day 3 and move on to week 5.

I'm so glad I joined this program. I think without a structured plan I'd be doing walk/run intervals for months without progressing. The challenge is just right.
emoticon

Kaizen, Japanese for "continuous improvement" or "change for the better," refers to philosophy or practices that focus upon continuous improvement of processes. Kaizen is a daily process of making changes and monitoring results, then adjusting as needed.
KAI_ZEN's Photo KAI_ZEN Posts: 563
2/28/12 6:03 P

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I'm with you OMMAMA7! Today was W4D1 for me, and I struggled! I made it through, but it was a fight. But, the fact that we're doing this - that we're this far and still going - is awesome!

I appreciated your encouraging post!
emoticon

Kaizen, Japanese for "continuous improvement" or "change for the better," refers to philosophy or practices that focus upon continuous improvement of processes. Kaizen is a daily process of making changes and monitoring results, then adjusting as needed.
OMMAMA7's Photo OMMAMA7 SparkPoints: (18,622)
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2/28/12 3:08 P

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It's DONE! I still felt like I REALLY struggled the whole time, but it was an improvement over last time. I have a x-train day and a rest day before day 3. Glad week 5 is the same just longer(if I am remembering correctly - I hope!!)...I truly don't think I could handle jogging 4 minutes yet - eek!

I have to say this about myself, as well as all of you...We are AWESOME! I have had to really fight and struggle, but I'm getting better and I haven't stopped in the middle of a "run" or missed one, and for ME that is just amazing. I can't believe I've stuck with it and gotten this far. I know this is nothing to some people, but anytime you have to fight and work really hard and keep with it, I believe we deserve major kudos! Woohoo! emoticon emoticon

Katie


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OMMAMA7's Photo OMMAMA7 SparkPoints: (18,622)
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2/28/12 11:53 A

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Wow - so Sunday I did day 1 of week 4, and I had to fight HARD to get through it. and my jogging portions were at a ridiculously SLOW speed. I have day 2 today and am SO nervous! I just keep reminding myself that it's only 25 minutes before I can walk for cooldown, but those 3 minute jogging sessions are So hard for me! I really hope it goes a bit better today - I'm already so excited with the improvements in my endurance, etc, so I think I'm scared I will hit a wall and give up. I'll report back later on how it goes!!!
(I'm hoping my eating will help a lot - when I did Sunday's I'd been out of town and not giving myself the best fuel but did it anyway, But yesterday and today I've been eating well, so I'm hoping that'll make a big difference, which would also reinforce what types of food I want and need to put in my body!!)

Katie


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ETTEZEUS's Photo ETTEZEUS Posts: 22,043
2/16/12 9:39 P

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Good luck!

Suezette
Sunny Florida

Life IS Good!!




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AMSHONK's Photo AMSHONK Posts: 322
2/12/12 7:04 P

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ROXYHON, : ( Sorry to hear that you pulled something. I was thinking of repeating Week 4 until my daughter signed us up for the 5K. Now I feel like I need to push through so I will be ready. Your body really can do more than your mind thinks it can, haha. I am a bit worried about Week 6 with only 1 minute of walking! Yikes. I will try my best to get it done. Wish me luck. : )

"The measure of love is to love without measure"

The mighty oak was once a little nut that stood its ground. - Unknown

Attitudes are contagious. Is yours worth catching?- Anonymous


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ETTEZEUS's Photo ETTEZEUS Posts: 22,043
2/11/12 12:26 A

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Good for you for not giving up.

Suezette
Sunny Florida

Life IS Good!!




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ROXYHON's Photo ROXYHON Posts: 100
2/8/12 3:12 P

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Congratulations AMSHONK...good luck in week 5 - YOU CAN DO IT!! I am going to repeat week 4, as I have been struggling a little and then pulled something on Monday in my groin/thigh during my strength training. I'm a little frustrated, but I'm not going to give up!! If I need to take 10 weeks instead of 8 to do the 5k, at least I am still doing it!


AMSHONK's Photo AMSHONK Posts: 322
2/6/12 1:02 P

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I start week 5 today. I am actually looking forward to it. It isn't shin splints. I have had them before, the muscle on the other (outer) side of my shin bone gets tight. I talked to a couple of runners and they thought maybe it is because this is a new activity for me that my muscles need to get used to the movement. It was better on Friday. Thanks!

"The measure of love is to love without measure"

The mighty oak was once a little nut that stood its ground. - Unknown

Attitudes are contagious. Is yours worth catching?- Anonymous


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TAWNMARIE's Photo TAWNMARIE Posts: 32
2/3/12 6:28 P

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Slowing down should help with your shins, Shin Splints are the worst, Ice will help a ton!!! How old are your sneakers? I am a hard heal striker so I tend to need to replace mine sooner, or I get sore shins. I did W4D3...I was ready to be done after 25 min but think I could have done another set...I am moving to week 5 Monday! Good luck everyone...I am so Proud of us all! emoticon

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ETTEZEUS's Photo ETTEZEUS Posts: 22,043
2/2/12 11:52 P

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I haven't had shin splints before but I was told that slowing down during the run helps and also icing them after. Sorry I can't be of more help.

Suezette
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AMSHONK's Photo AMSHONK Posts: 322
2/2/12 10:30 A

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Well, I did day 2 last night and it was still really hard for me. I am having trouble with my shins and calves getting so tight. I had to stop twice and stretch before I could continue the jogging intervals. : ( Any suggestions to help me with that?

"The measure of love is to love without measure"

The mighty oak was once a little nut that stood its ground. - Unknown

Attitudes are contagious. Is yours worth catching?- Anonymous


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ETTEZEUS's Photo ETTEZEUS Posts: 22,043
2/1/12 10:47 P

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Walking during a 5k is ok. You will see lots of people walking. Don't worry about it. Do your best and have fun with your daughter!

Repeating weeks is ok too!

Suezette
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Life IS Good!!




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ROXYHON's Photo ROXYHON Posts: 100
2/1/12 8:07 P

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Way to go on signing up for the 5k, TAWNMARIE!

We had people stop over last night, so I did not get to run until tonight for my Day 1 for this week. I agree, AMSHONK, it was very hard! Congrat's on signing up for the 5k with your daughter!

The snow is really mushy right now here, so I was struggling pretty hard in some places. If I have to do week 4 twice, that will be okay. My husband just told me he's proud of me for making such a committed effort. That made me feel pretty great!

AMSHONK's Photo AMSHONK Posts: 322
2/1/12 11:51 A

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I did Day 1 and it was HARD!!! But I DID IT!!! Today will be day 2. My daughter signed me up for a 5K on February 18. I will only be on Week 6 of my training but I really want to do this with her even it I do more walking than running.

"The measure of love is to love without measure"

The mighty oak was once a little nut that stood its ground. - Unknown

Attitudes are contagious. Is yours worth catching?- Anonymous


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TAWNMARIE's Photo TAWNMARIE Posts: 32
1/31/12 3:26 P

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Good Luck...what doesn't kill us makes us stronger! Just signed up for a 5K...March 4th...I better stay on track, just needed a bit of extra motivation!

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ROXYHON's Photo ROXYHON Posts: 100
1/31/12 12:55 P

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Tonight will be W4D1 for me. It's encouraging to read everyone's posts, as I have been very scared about this week and if I'll be able to do it. I keep saying if I have to do week 4 twice, so be it...but it will be nice if I can get through it all three days and progress to week 5.

I let you know how it goes when I get back from the run tonight!! emoticon

TAWNMARIE's Photo TAWNMARIE Posts: 32
1/31/12 8:12 A

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I did W4D1 last night...after muscle sculping class! It felt great! After the first 3 minutes I thought, I can do this, 2nd was feeling good, 3rd...you are 1/2 way..the 4th was tough...but the 5th was that feeling of I accomplished something GREAT! I am doing this! I am doing this for Me! Signing up for my 5K today and also a 10K for this summer...and I charted out a training schedule to do a 1/2 marathon this Fall! WOWSAH!

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AMSHONK's Photo AMSHONK Posts: 322
1/30/12 3:58 P

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I am so glad to hear that other people were thinking the same thoughts. I have been worried about Week 4 since I started. Today will be my first day of Week 4. I am concerned about making it the whole 3 minutes. I'll let you know how I do.

"The measure of love is to love without measure"

The mighty oak was once a little nut that stood its ground. - Unknown

Attitudes are contagious. Is yours worth catching?- Anonymous


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ETTEZEUS's Photo ETTEZEUS Posts: 22,043
10/10/11 9:25 A

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Awesome!

Suezette
Sunny Florida

Life IS Good!!




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AGIGGLES80's Photo AGIGGLES80 SparkPoints: (3,489)
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10/3/11 3:17 P

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So Today was my first day on week 4 as well. I really was kind of scared too. But I did it as well. When I wanted to quit I just kept telling myself its only 1 more minute, then it got to be 30 seconds and I pushed and I did the whole three minutes. I was so excited when I finished the whole 25 minutes. I couldn't belive that I actually had done it. If I just keep pushing myself who knows what I will be able to accomplish. Good going to the both of us.

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RIVER331's Photo RIVER331 Posts: 421
10/3/11 11:44 A

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Congratulations! Tomorrow is my W4D1, and I'm going through some of the same thoughts - but I know if I can't do all of it, I can at least do MOST of it... and who knows, maybe I'll surprise myself like you did. Way to go!!!! emoticon emoticon

This then is life: how curious! How real! Underfoot the divine soil, overhead the sun. W.Whitman


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LIVIN_THE_LIFE's Photo LIVIN_THE_LIFE Posts: 1,595
9/23/11 11:16 A

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Thanks everyone! I'm really proud of myself, though I am totally feeling it today. Going to go for a slow walk at lunch to try and loosen up my muscles!

Begin anywhere!


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ASHLEIGH_RENAE's Photo ASHLEIGH_RENAE Posts: 147
9/23/11 10:22 A

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YAY!!! I knew you could do it!! Good job!!

Success = Falling down 100 times and getting up 101


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ETTEZEUS's Photo ETTEZEUS Posts: 22,043
9/23/11 9:14 A

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Awesome!

Suezette
Sunny Florida

Life IS Good!!




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DISPATCHER04's Photo DISPATCHER04 SparkPoints: (16,858)
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9/23/11 12:43 A

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Fantastic!!! emoticon

Susie : )

"Fall seven times, get up eight." - Japanese Proverb

Happiness is a decision! ;)

Cheers! :)


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LIVIN_THE_LIFE's Photo LIVIN_THE_LIFE Posts: 1,595
9/22/11 10:55 P

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You guys were totally right ... I did the run today, and was totally able to go for 3 minutes and did all 5 intervals. I really couldn't imagine during Week 3 running for another 60 seconds each interval. But I did! And running shaved another minute off my pace!

Begin anywhere!


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DISPATCHER04's Photo DISPATCHER04 SparkPoints: (16,858)
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9/22/11 12:39 A

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You got this, girl! Reach out and take it! :)

Your body is an amazing thing. It adapts quite well. Put it to the test. If it's too much, just back down a little, but don't give up. You are a RUNNER! :) GO FORTH AND TRIUMPH! :)

Susie : )

"Fall seven times, get up eight." - Japanese Proverb

Happiness is a decision! ;)

Cheers! :)


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ETTEZEUS's Photo ETTEZEUS Posts: 22,043
9/21/11 5:35 P

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Yes, your body can do it. It may take some time to adapt but don't give up.

Suezette
Sunny Florida

Life IS Good!!




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ASHLEIGH_RENAE's Photo ASHLEIGH_RENAE Posts: 147
9/21/11 2:38 P

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Yes! Of course your body can do it. Just dont let your mind tell you that you cant. I started running a month ago and i never thought that it was possible for me to run for 5 minutes straight...and for the first week i died at just 60 seconds....but your stamina builds up and you can do it! When it gets hard just think when you get done how proud you will be fore completing it!

Success = Falling down 100 times and getting up 101


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LIVIN_THE_LIFE's Photo LIVIN_THE_LIFE Posts: 1,595
9/20/11 11:30 P

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So I just did my final run of Week 3, and I'm a little nervous about jumping the running up to 3 minutes instead of 2. How hard is it? Will my body really be able to do this?

Begin anywhere!


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Other SparkPeople's 5K Your Way Rookie Running Program Week 4 Discussion Posts

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Just can't do 3 minutes 8/11/2014 10:18:08 AM
Is this when you finally start to see some change? 4/22/2014 9:48:44 PM
Week 4 Let's Go! 9/10/2013 11:46:32 AM
Wk 4 D1 9/3/2013 12:13:13 PM
finsihed wohhh 12/25/2013 10:40:54 AM

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