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4/16/15 3:06 P

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Hi Ambera,
I really can't speculate. I would ice it down for about 15 minutes at a time, do ibuprofen, and chill for the next 48 hours. See how it feels then judge. If it's still painful, I d have a doctor see it. I don't recommend just going ahead. I've been there and you don't want to make it worse.
If you have to break for a bit then do so. It's more important to heal and then continue to run safely than to risk a more extensive injury! Keep us posted.
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Be safe...Monty


Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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AMBERA-AZ SparkPoints: (7,838)
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4/16/15 12:01 P

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Hi! I'm in week 2 coming up on second workout and am experiencing some pain in my left leg. Pain in back left calf underneath left knee and shooting up shin. Worked through it last workout but hurt a good deal after I finished my run. I've just been sucking it up until this point but I'm wondering if I'm going to suck it up to the point of injury... should I keep running? I've been stretching well after each run, drinking plenty of water and eating after I'm done. I'm also very heavy but have been running on a treadmill. Any feedback is helpful as I've never run before.

Edited by: AMBERA-AZ at: 4/16/2015 (12:10)
Adventure is out there, you just have to find it!


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3/28/15 10:15 P

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The Runner Community can be a beautiful thing! Glad you experienced it as it increases the enjoyment of the run!
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Monty, Team Leader
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Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
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CUTENEKKO's Photo CUTENEKKO SparkPoints: (11,828)
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3/28/15 10:11 P

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Hi guys,

Just completed day 3 of week 2. Ran 40 minutes (my longest ever emoticon ) and covered 4.63 K.

The best part of the day? Seeing other runners outside. When we passed by each other, we'd give each other a wave or a "good job!" Runners seem to be very friendly. emoticon

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3/28/15 7:27 A

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emoticon CUTENEKKO!

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3/26/15 8:34 A

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Outstanding, CUTENEKKO! Stay strong! You got this!
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Monty, Team Leader
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Upcoming Races:
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Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
Ft DeSoto, Fl
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3/26/15 12:22 A

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Hi everyone,

Checking in to say day 2 has been completed!

Surprise for the day: running is getting easier. emoticon Never thought I'd say that.

Keep up the good work everyone. emoticon

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3/25/15 7:23 A

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Hi MRILEY123,

Glad to know I'm not the only one who had to skip a week. ^_^

How's your week 3 looking? emoticon

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3/25/15 7:22 A

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Hi MIRAGE727,

I didn't know those facts about heart and stroke risks for women. My mother's father suffered a stroke, so I hope to prevent that from jumping to my generation. Thanks for that info.

You could watch the Tokyo Marathon on TV there? Wow, that is really cool. It's a huge event in Japan. They have to have a lottery to select the runners because there are so many people who want to run. It's a nice race though; it passes by many famous landmarks.

Tomorrow is my Day 2 for Week 2. I'm actually looking forward to running. emoticon


Edited by: CUTENEKKO at: 3/25/2015 (07:23)
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3/24/15 12:25 P

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Good for you, CUTENEKKO!
I just finished week 2 and will start week 3 with my next run. I am a week behind schedule, but still chugging along.

Martha
Indiana -- EST

Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days. (Psalm 90:14)


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3/24/15 11:24 A

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Fact, three hours of cardio a week reduces the risk of stroke or heart attack for women by 30-40%!
emoticon
With that in mind, when I hear anyone say, "I really like running!" I feel happy!
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There are times when we will have minor setbacks. The key is positive response, how we recover. You're doing just fine.
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I just watched the Tokyo Marathon on Universal Sports Network. Your name came to mind as "neko"is the Japanese word for cat! I think it's obvious you know that!
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Stay Strong, stay focused, and set a goal of finding a 5K to run!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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Upcoming Races:
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3/23/15 10:59 P

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Checking in for week 2. I had to take a week off because.. you know...women's problems. emoticon

I ran today, completed day 1 of the week 2 schedule -- 35 minutes, covering 4.47 km. I'm pretty surprised. I only have to run 0.5 km more to reach the 5K goal.

Today was the first day, while running, that I thought: "I really like running!" emoticon

Highlight of my run: I passed an old guy running, wearing hot pink gloves to keep his hands warm in the cool air. He looked to be about 70 ~ 75 years old. He waved at me as he passed, looking super happy. I think I learned the secret to a long and happy life -- keep running. emoticon

Edited by: CUTENEKKO at: 3/23/2015 (23:01)
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3/15/15 2:29 P

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Embrace your run and have fun with it! I did just that this morning at my race and felt so good! That's what it's all about!
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Monty, Team Leader
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3/15/15 9:26 A

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Did first run of week 2. I'm starting to look forward to getting out there and running! It's always hard work, but at least I don't dread going.

Martha
Indiana -- EST

Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days. (Psalm 90:14)


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3/10/15 11:18 A

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You have every right to be proud. Keep that enthusiasm up and rock steady! You've got this, Girl!
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Monty, Team Leader
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3/10/15 8:26 A

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I did it! Day 3 completed.. And I feel so good! And so proud of my self !! Yes! Yes! Yes! emoticon

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3/10/15 7:32 A

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emoticon Martina!

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3/9/15 10:07 P

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Nice and steady, Martina! It's not about the speed. It's about conditioning and endurance! Speed can come when and if you are ready. Yes, you can do this! Rock on!
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Top Gun Triathlon
072515
Ft DeSoto, Fl
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3/7/15 3:58 A

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Day 2 just finished.. Keep calm and go on Martina... emoticon

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3/2/15 9:35 P

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Wildporch, you are starting to get it. Wear that mud. You earned it!
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Madeira Beach Triathlon 053115
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Top Gun Triathlon
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3/2/15 9:32 P

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There is no such thing as being one week late! You started your first week end of story. You're not written to stone. But try to stay in it. Time management is key. Challenge me on this.

I was FORTY YEARS late! I've got so many of those years back and I'm getting better every day. I look at the positive and at the future. We run our own races!

Slowly, we change to healthy ways, mind, body, and soul! Guess what? It becomes habit and that's when you're on a healthy journey!

Embrace patience, persistence, and don't judge yourself!

emoticon emoticon

Edited by: MIRAGE727 at: 3/2/2015 (21:35)
Monty, Team Leader
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Upcoming Races:
St Anthony's Triathlon St Petersburg,FL 042615
Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
Ft DeSoto, Fl
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3/2/15 7:24 A

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Day1 today.. i'm one full week late, but this week I hope I can do my training well. No children sick, no extra work to do, no excuse! I will be always one week later but If I keep focused it will remain only 1 week. I can do that.

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3/1/15 6:30 P

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Last run of week 2 finished. My shoes are soaked and covered in mud after it. Mud season is here, no doubt!

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3/1/15 2:20 A

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I have "The Stick" in 27" Power & 17" Travel plus the foot roller. I also have foam roller which I got at Walmart and is great as well. That with the leg and core exercises are making my IT Band better. The secret is you gotta do it every day!
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Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
Ft DeSoto, Fl
Courage to Tri
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2/28/15 8:46 A

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I would also invest in a foam roller. They are great for those tight or sore muscles.

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2/27/15 6:48 P

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Day 2 week 2 done. A good run on trails today, after a complete rest day yesterday. I'm really enjoying the program - the "excuse" to walk is letting me try and like new terrain.

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2/27/15 7:53 A

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No matter what, embrace recovery days. Insure you are stretching after your run, sleep well, and fuel clean for recovery.. Stay Strong!
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Monty, Team Leader
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Upcoming Races:
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Top Gun Triathlon
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Courage to Tri
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2/25/15 8:31 P

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Week 2, day 1 - a good run today. Back to hilly course - and what a difference from the flat, and with the longer running intervals too. I wonder what my legs will feel like tomorrow. I had a tough time getting out the door this afternoon, but I'm glad I did.

ELAINEMILLAR's Photo ELAINEMILLAR SparkPoints: (12,541)
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10/23/14 4:45 P

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Thanks for the advice. I had a really great run after coming back from the doctors.
Looking forward to my next already.

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10/23/14 8:04 A

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Focus on a nice comfortable pace. Don't push to hard. Also remember to stretch after. That will relieve the Delayed Onset Muscle Soreness (DOMS)! Recently, my quads were screaming after my runs. I insured that I stretched after any activity including my Triathlons. My recovery rate was much faster.
Embrace the recovery day as well. That along with sleep will allow your muscles to repai and get stronger.
You're doing it! Stay strong!
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Edited by: MIRAGE727 at: 10/23/2014 (08:04)
Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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Upcoming Races:
St Anthony's Triathlon St Petersburg,FL 042615
Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
Ft DeSoto, Fl
Courage to Tri
081515
Sand Key, FL


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10/23/14 7:24 A

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Today is day 3 week 2. I am hurting but I will motivate myself to do it. I can go to bed early tonight and the kids have the day off tomorrow. I will survive.

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10/22/14 10:28 A

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After so many races and training runs, I always look forward to that feeling of accomplishment. That's another medal I look for. Know you are rockin' it when you are running!
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Monty, Team Leader
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Upcoming Races:
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Madeira Beach Triathlon 053115
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Top Gun Triathlon
072515
Ft DeSoto, Fl
Courage to Tri
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10/22/14 6:26 A

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Hi,
Week 2 day one was hard. I pushed through since I was tired but I am feeling great this morning and looking forward to day 2 week 2. Thanks for the encouragement.

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10/20/14 6:03 P

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Outstanding, Elaine! How are you feeling? When I go out, I think that I am doing something great for me and enjoy the run! I actually have conversations with myself, others, and play little mind games to challenge myself. That's why I always say to have fun with your run!
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I encourage everyone to use this medium for accountability! I'm always very excited when runners in the program do this.
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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*Spark Florida - The Official Team

Upcoming Races:
St Anthony's Triathlon St Petersburg,FL 042615
Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
Ft DeSoto, Fl
Courage to Tri
081515
Sand Key, FL


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10/20/14 11:00 A

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I survived Week 1 onto Week 2 day 1.

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8/15/14 4:43 P

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You go girl!! emoticon

Martha
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8/10/14 12:54 P

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Oh, I'm so proud of myself! I did Week 2, Day 3 at a lovely pace between 4.2 and 4.4, with walk intervals of 3.5. I feel great and strong and grateful for the advice to slow down, Thank you! On to week 3!

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8/6/14 4:53 P

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Martha, wrong week, but great workout!!

I did Week 2, Day 2 at a nice easy pace and I'm happy with it!
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8/6/14 1:06 P

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Thank you, I posted on the wrong week, lol emoticon .

Martha
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8/6/14 8:26 A

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Lookin' Good,Martha!
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Monty, Team Leader
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Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
Ft DeSoto, Fl
Courage to Tri
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8/5/14 11:41 P

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w3d7, 40 min jog, 2.20 miles, 18.16 pace.

Edited by: MKBWNSUGAR at: 8/6/2014 (13:07)
Martha
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8/4/14 11:14 P

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Glad you guys are doing better, back in town and will do my 3rd and final run for week 2 tomorrow. emoticon

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8/3/14 9:50 P

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Smart Girl, Mary! I had a procedure done on Wednesday AM, took the rest of the week and this coming one as well. I will go though an interval 5K walking next week and see where I go from there! We all have speed bumps but we come back strong.
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Edited by: MIRAGE727 at: 8/5/2014 (09:27)
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8/3/14 7:06 P

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Huff, puff! I took almost a week off from running, although I kept cross-training. Today I got back to the treadmill and repeated Week 2, Day 1. And it went just fine!
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7/29/14 9:34 A

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Thanks, Mirage! My knee is much better this morning, but I'm going to take your advice and slow down a bit and give myself an extra week on Week 2. Woo hoo!


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7/28/14 8:43 P

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I continue to emphasize a nice easy pace. We're working on conditioning and endurance. The speed comes later.
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Monty, Team Leader
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7/28/14 6:10 P

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My left knee is hurting me after yesterday's Week 2, Day 3 so I'm going to give myself an extra day of rest and may even repeat part of Week 2. MKBrwSugar provided counsel and perspective. Slow and steady!
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7/27/14 9:38 P

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You both are rocking it! That's what matters! And I love that you're tracking it in the forums! It inspires, motivates, and strengthens the team!
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Monty, Team Leader
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Upcoming Races:
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Madeira Beach Triathlon 053115
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Top Gun Triathlon
072515
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7/27/14 11:04 A

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I'd forgotten that I needed to switch to the Week 2 check-in thread. Well, I realized it just in time to post for Week 2, Day 3. It wasn't easy, but I did jog/walk the 40 min. and I'm proud of that!


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7/26/14 11:40 P

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w2d7, cross train

Martha
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7/25/14 10:05 P

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w2d6, 40 min, jog, 2.22 miles, pace 18.02 emoticon

Martha
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7/24/14 11:57 P

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w2d5, cross training, 43 mins and strength training

Martha
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7/24/14 6:46 A

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It's great that your speed is getting better but focus on a good pace for yourself. Remember we're talking about a 3.1 mile distance.
Doing strength training after any cardio training with always be more effective.
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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Upcoming Races:
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Top Gun Triathlon
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7/23/14 11:33 P

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w2d4, 32 mins cross training, also did strength training

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7/23/14 12:05 A

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w2d3, 35 min, 1.84, pace is getting faster, little by little, emoticon

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Outstanding! That is most effective after run training!
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Monty, Team Leader
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Top Gun Triathlon
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7/21/14 11:22 P

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Thanks MIRAGE727, 43 min cross training and strength trng emoticon

Martha
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7/21/14 8:07 A

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Stay Strong, Martha!

Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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7/20/14 9:42 P

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w2d1, 35 mins, 1.78 miles emoticon

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6/25/14 9:45 A

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Way to break through that wall, Lisa!
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That effort is huge AND you found out something about yourself! Embrace the fact that you are discovering you have something special within! Everyone on the program will find it! This excites me and inspires me as well! Stay true to thr plan and my money is definitely on you to crush 40:00. Be patient and endure!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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*Spark Florida - The Official Team

Upcoming Races:
St Anthony's Triathlon St Petersburg,FL 042615
Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
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6/25/14 8:04 A

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emoticon Lisa!

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Started week 2 this morning. After the first couple of intervals I didn't know if I could finish or not, but then I got into the rhythm and was able to get through it just fine. Now I'm actually looking forward to day 2 on Thursday.

Good Job JENN, you are inspiring me! My first (and only) 5k I finished in 41:33 and I would like to get it under 40:00. Baby steps.

Lisa

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6/24/14 10:06 A

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Jenn!
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Stay strong and bottle that enthusiasm! I love to see runners "enjoying" their run! That's a huge secret to success. Great pace! I'm also very happy that you are sharing your training journey in the forums. It motivates and inspires others. That's huge! Staying in line with the program is also safe and builds your conditioning right. Great job! Keep it strong!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team

Upcoming Races:
St Anthony's Triathlon St Petersburg,FL 042615
Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
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6/23/14 5:20 P

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I love how training on the treadmill keeps me true to my speed so I can push myself to reach the next level by not slowing down to a barely jog.

Very comfortable doing my day 1 week 2 running interval at 6mph...any slower and I'll run off the front of the treadmill.

I'm not getting winded at all. My lungs feel like they can replace the bellows for a blacksmith shop, so strong and full and efficient.

I never thought I'd improve my ability to 'run' unless there was a rabid, hungry, t-rex chasing me.

I notice around 20-22 minutes I feel like I can run forever.

I will not go off the training plan or try to run too much more too soon.

I can't wait to do the day 2 run.

Bonus: I beat my official race time during training. My 1st and only race I finished in 34:52.3 and I got 3.2 miles done today in just over 34 minutes. Sure it's a few seconds, but I BEAT MY RACE TIME!

My goal is to do the 5K in 30 minutes maximum. I don't know if that's realistic? I don't know how much better I'm supposed to get. I hope that's a real goal though, it would be cool to see 29:52 for my next race!

HAVE A GREAT WEEK TEAM! YOU ARE ALL AMAZING!


I'm 5'8" and determined to make a change now.

Check out my Spark Team!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=44179






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4/22/14 12:39 P

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Hey Pat!
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I'm so glad you asked this excellent question. We learn from it. I'm posting this link from an Elite Runner with excellent credentials, both running & coaching.

www.irunfar.com/2013/08/delayed-onse
t-
muscle-soreness-and-recovery.html


I've had to take a few days after some Half Marathons to recover. My wife, DSSECRETS, (she's the smart one!) told me I should go on a recovery walk the day following a recent 10Miler! I did it and it felt great.

I also have a run teammate who just did a 30K. She spent that evening in an Ice Bath from the waist down, then spent the next few days on an easy walk.

The bottom line is that we realize we've done the muscle tear and it takes a certain time for our muscles to recover. R.I.C.E. (Rest, Ice, Compression and Elevation) should be considered if needed..

It's also all about an individual recovery rate. As a 63 year old runner, I can't disregard that number. At the same time, I'm an athlete. I always say to embrace the rest day initially, then weigh how you feel the next day. After you get stronger, you'll be able to judge when you run AND what distance. Don't feel compelled to have to run on the day you are scheduled to. It's better to be safe than sorry.

Once again, I encourage all questions and am very happy you shared!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
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Upcoming Races:
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3/22/14 8:07 A

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I've finished Day 3 of Week 2 as well.

Monty, you mentioned in a post below to AnneMac to "pay attention to how long it takes for the Delayed Onset Muscle Soreness (DOMS) to go away".....

As I'm feeling it today from yesterday, I wondered if you could talk more about this. Should a person wait for the next training day until the DOMS recedes? Or just notice (probably) how it gradually takes less time to recover as one gets stronger?

Anyway, wondering if you'd unpack this a little bit and tell me more. Thanks!

My name is Pat and I live in Wisconsin...


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3/22/14 6:48 A

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Week 2 day 3 done felt better slow and steady. Onto week 3


Anne from
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3/20/14 4:58 P

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Good job, Anne.
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Embrace recovery days, pay attention to how long it takes for the Delayed Onset Muscle Soreness (DOMS) to go away, and follow the plan. You'll adjust when you are proficient in running that 5K!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team

Upcoming Races:
St Anthony's Triathlon St Petersburg,FL 042615
Madeira Beach Triathlon 053115
Dunedin Triathlon 060715
Top Gun Triathlon
072515
Ft DeSoto, Fl
Courage to Tri
081515
Sand Key, FL


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3/19/14 2:45 P

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week 2 day 2 done slow and steady did not do all the 1 min walks as did not have my watch and felt able to keep going. Feeling a bit stiff and sore now


Anne from
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3/18/14 2:48 P

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BeckyAnne1 - Do you mean the tracker on the 5K Running Program page or the Spark Activity Tracker?

I've just written to ask them my question as posed in my last post....

My name is Pat and I live in Wisconsin...


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I'm also not familiar with the tracker. Are you able to make adjustments on the amount so that it's accurate?

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