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FITMARY's Photo FITMARY Posts: 5,979
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
*SP Class of June 3-9, 2012
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FITMARY's Photo FITMARY Posts: 5,979
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
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
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FITMARY's Photo FITMARY Posts: 5,979
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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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 670
7/26/14 11:40 P

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w2d7, cross train

Martha, almost 65,
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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

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7/24/14 11:57 P

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w2d5, cross training, 43 mins and strength training

Martha, almost 65,
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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
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
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Longleaf Triathlon 101214
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TriRock Clearwater Triathlon 110914,
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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 670
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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7/22/14 8:33 A

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Outstanding! That is most effective after run training!
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Monty, Team Leader
*SP Class of June 3-9, 2012
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 670
7/21/14 11:22 P

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Thanks MIRAGE727, 43 min cross training and strength trng emoticon

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7/21/14 8:07 A

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Stay Strong, Martha!

Monty, Team Leader
*SP Class of June 3-9, 2012
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 670
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
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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BECKYANNE1's Photo BECKYANNE1 SparkPoints: (152,081)
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6/25/14 8:04 A

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emoticon Lisa!

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6/24/14 6:14 P

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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.

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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
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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JENNKFIT's Photo JENNKFIT SparkPoints: (34,119)
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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
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
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PATRICIA4472's Photo PATRICIA4472 Posts: 1,079
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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BST (EST +5 hours )


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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
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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ANNEMAC5's Photo ANNEMAC5 SparkPoints: (98,255)
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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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PATRICIA4472's Photo PATRICIA4472 Posts: 1,079
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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3/18/14 1:44 P

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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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3/17/14 9:08 P

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Hi Pat!
I'm glad you took the time to log in forum on your progress!
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If you're feeling good about it, move on. Looks like you are already listening to your body and that's essential to your effort and staying injury free.
I wish I could help on your Tracker issue but I know Tech Sup[port should give you proper guidance!
Stay strong!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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PATRICIA4472's Photo PATRICIA4472 Posts: 1,079
3/17/14 1:05 P

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Hi all-
I didn't get to the Week 1 thread last week, though I started the program mid-week and the way the reminder emails come, I probably should stay one more workout in Week 1 before moving to Week 2, but it's just easier to start Week 2 today and gauge my progress. I'll pull back just a little if I feel this moved too fast.

Anyway, today I did 45 minutes on the treadmill with about 3.5 miles total, including cool down.

I've got a question of anyone who has a Spark Activity Tracker. I wear my tracker, and if I also track my workouts on the 5K Running Program page, then I get double workout minutes and I don't want to do that. But, I DO want to track my specific workouts on the Running Program page so I get credit and earn my trophy... Ideas? I wondered if I tracked it, but then went to my Fitness page and deleted it there, if that would solve my problem.

I suppose I should write to Tech Support and see what they say, but thought I'd ask here first since one of you may know! Thanks!!!

My name is Pat and I live in Wisconsin...
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1/3/14 8:59 A

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Outstanding effort! You have control of your life! Stay strong, train safe, and fuel well. Remember to do your own run, have fun with it, and watch the magic.
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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FABISERVANTES83's Photo FABISERVANTES83 SparkPoints: (9,445)
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1/3/14 8:54 A

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Yesterday was my 2nd day of week 2. I went a distance of 2.27 miles. In the beginning I wen through this moment were I began to try to just walk for the training. A part of me kept looking for excuses that would allow me to just walk for the 35 minutes. I couldn't stop looking at my watch. Bit I jogged most of the time and when I dis walk I made sure it was uphill. I didnt give in and that made me feel great.

I am reaching my goal TODAY; EVERYDAY!
Fabi


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1/2/14 8:52 P

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Yesterday was my 2nd day of week 2. I went a distance of 2.27 miles. In the beginning I wen through this moment were I began to try to just walk for the training. A part of me kept looking for excuses that would allow me to just walk for the 35 minutes. I couldn't stop looking at my watch. Bit I jogged most of the time and when I dis walk I made sure it was uphill. I didnt give in and that made me feel great.

I am reaching my goal TODAY; EVERYDAY!
Fabi


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1/2/14 6:31 A

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I insured portion control as best I could so did 60 minutes for the same reason!
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Stay strong! Train well!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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MANDEGLAND SparkPoints: (9,241)
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1/1/14 5:52 P

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Was my day to rest but could not help a slow 45 minute walk to burn off New Year's Eve festivities!

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12/31/13 9:13 A

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Outstanding effort! That hill work is always priceless. Very smart move. Just make sure your posture is upright, don't attack the incline, just keep a smooth steady climb, then descend at a safe pace. I've seen face plants during races where gravity takes over if you go too fast. Not pretty!
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I'm doing a Half Marathon where I have to go over four steep bridges. I injured myself for being overly aggressive and won 2 months of Physical Therapy! I'm doing that same race on Jan 19 and will be working those bridges safely!
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Stay strong, have fun, and be proud of what you're doing. You're a runner now!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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MANDEGLAND SparkPoints: (9,241)
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12/31/13 9:07 A

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W2D1 was challenging - I used the treadmill - 18 degrees outside! Brrr. Worked up a great sweat and completed 3.13 miles in 34! Feeling STRONG and accomplished this morning! emoticon

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12/30/13 2:06 P

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emoticon Well today is my Week 2; Day 1. I felt really good after finishing my training I jogged most of the time as I tried not to stop to often. To make the training a bit more intense I walked uphill for the walking part of the training. I went a distance of 2.44 miles and on I burned a total of 356 calories. Ok, I will continue my update emoticon

I am reaching my goal TODAY; EVERYDAY!
Fabi


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12/24/13 12:51 P

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Great work! I would not worry about doubling up as much as recovery. Rest, Ice, Compression, Elevation! (RICE) That's more important as You could do more damage if you just go ahead. That would add to recovery time. I just tweeked my calf and am taking it easy as I have a Half on Jan 19 and I would love to do at least a Personal Best! (PB)
Good luck and keep it up!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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SHOURESSOOTE Posts: 72
10/14/13 9:11 A

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I meant to wrap up week one yesterday, but when I went to put on my shoes, my ankle pretty much said, "Yeah. This isn't going to happen." I, like a deranged person, argued back to my ankle that we'd done this before, but finally conceded that that had happened almost two decades ago, so maybe we could take it easy.

Could I double up on the days (day three of week one, day one of week two) today to catch up? I'm thinking about it.

"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom." - Anais Nin


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10/4/13 9:11 A

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I was tracking my runs this week and noticed that W2D2 only needed to be 35 minutes and I did 40 minutes on the DREAD-Mill?! Funny looking back at it now!
Wk2D3 is complete. I ran outside last night for 45 minutes and got in 4 miles. It was cool and windy. That along with pushing a jogging stroller really gives me a great workout.
Ready for a busy weekend watching soccer. I just wish the weather would be nicer than it is forecasted to be. Cold and rainy isn't ideal weather for watching soccer!

Have a great one!

BECCA

Life is what happens when you're busy making other plans.



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10/3/13 8:57 A

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Thanks! W2D2 got done. I ended up running on the treadmill (which I hate). 40 minutes is a long time on that tourture machine but in the end it is better than nothing. I put Q (our 4month son) in the swing while I ran. Running on the TM bores him too- he fell asleep watching me!

BECCA

Life is what happens when you're busy making other plans.



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10/2/13 11:31 A

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Outstanding, Becca! Have fun, and keep that enthusiasm!

Monty, Team Leader
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10/2/13 9:51 A

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W2D1 workout went well. I am hoping to get day 2 in this afternoon.

BECCA

Life is what happens when you're busy making other plans.



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7/31/13 8:29 A

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I've seen a lot of training plans that type of timing. Do what's comfortable for you. When you are ready, push just a bit harder.

Don't worry about your time. As you continue to do it, your time will improve without you even realizing it.

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7/30/13 7:04 A

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4:2 is an excellent ratio. I think you will find as your body embraces your run, you will play with that ratio. No matter what, embrace the lifestyle and stay consistent!
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7/29/13 11:51 P

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Monty
Thank you for the tips.
Week two complete moving onto week 3.

I can jog for the 4 minutes but seem to want to recover for a bit more.
Maybe 2 minutes???

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Patty

Healthier Hoye Family.

5K Your way walk/jog program.

Team Jenny.


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7/29/13 3:56 P

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Everyone is doing fine. I love just seeing everyone embracing the run!
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Don't push too heard as your skeletals system is still catching up with your cardiovascular systems. On the 10K issue, I would insure I was doing a solid interval plan. That 1 minute of walking can really help you recover somewhat during a long run AND still get great times. Insure you are comfy at your distances before you are concerned with your speed! The most important thing is to enjoy and have fun with your run. When you get excited about going out, then everything comes together!
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All the best....
Monty


Monty, Team Leader
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Longleaf Triathlon 101214
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7/25/13 12:24 A

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Wednesday is 10k day.
104 minutes for 6.3 miles really want to improve.
Not sure how except to keep following the plan.


Patty

Healthier Hoye Family.

5K Your way walk/jog program.

Team Jenny.


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4/23/13 7:57 P

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I was able to do my 2nd workout for week two (I have actually been following the couch to 5K plan but am adapting to be able to get the support here). It was beautiful weather outside and I got to run (well, jog) at the park instead of at the gym which was great. I did 3 miles in 40 minutes--not great but for someone who is older and has never run, I feel real good about where I am. I actually did 5min walk, 30 minute jog and 5 min walk. I am really looking forward to my 5K on May 11th with my a couple of my grandkids.

"For I know the plans I have for you," says the Lord. "They are plans for good and not for disaster, to give you a future and a hope." Jeremiah 29:11


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3/30/13 1:50 A

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Way to Go Rogan! Glad the weather cooperated with you. Ours is finally trying.

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3/29/13 10:26 A

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well done you too! it's like winter here still - icy cold and strong winds :D makes your face glow though, doesn't it?!

*Gill*
Time Zone GMT = EST+5

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda


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3/29/13 6:58 A

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Finished week 2 yesterday. I got home after work, changed, then huge raindrops started to fall and the wind went crazy. I thought I wouldnt be able to go, but after 5 mins the sun came out and off I went. Tree branches had been ripped off, and twigs everywhere, but I was careful. Felt OK when I had completed the time

Well done RawCookie too, keep up the hula hooping, LOL

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3/24/13 2:49 P

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Thanks for the encouragement Monty :D

Edited by: RAWCOOKIE at: 3/24/2013 (14:50)
*Gill*
Time Zone GMT = EST+5

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda


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3/24/13 9:27 A

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Great job, Cookie! I repeated several weeks so I would be more confident. Since I aggravated my knee, I'm doing some of the interval action at slow speeds to build up . It also helps me in pacing slower when I start a 5K. Normally, I come out of the gate too hot. You're being craeful and steady, especially on those hills! Great stuff! Stay strong!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
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*SparkPeople's Official 5K Your Way Running Program

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Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
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Longleaf Triathlon 101214
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3/24/13 5:12 A

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Whoops! I accidentally did Week 2 Day 3 (Walk 1, Jog 4 x 8). (I'd missed a couple of days in Week 1, so was planning to stay on Week 1 for another week.) It was OK! I slowed my pace down, because I wanted to run 'easily' and not feel wasted at the end of it. I had some very steep hills - where I used a sideways running technique I read about - that worked well. And I had some steep steps during a couple of my walks, so I did a little extra walking until my breathing steadied. I shall carry on with these intervals into Week 3.

Edited by: RAWCOOKIE at: 3/24/2013 (05:16)
*Gill*
Time Zone GMT = EST+5

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda


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3/8/13 8:11 A

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QUAIL-Way to Go! You're doing great!

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3/8/13 7:11 A

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Excellent, Q! Stay positive!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
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QUAIL75's Photo QUAIL75 Posts: 6,554
3/7/13 10:22 A

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It's Day 3 of Week 2. I did 3.17 in 39 mins Tuesday night and felt great!

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3/4/13 2:03 P

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I'm sorry. It slipped my mind that you were doing this on the treadmill. I can understand why you would include it all in one shot.

Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
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PAMDAQTPI's Photo PAMDAQTPI Posts: 599
3/4/13 9:04 A

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I suppose I could stop the treadmill and then start again each time I change between warm up, exercise and cool down, it just seemed like a lot of extra work without much point.

"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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3/3/13 9:21 P

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Pam, hit the emergenC as directed. It will help heading off any illness. Also don't include the warmup and cool down as a part of your "run" time. It's good to include it for total fitness time though. Great job!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
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Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
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PAMDAQTPI's Photo PAMDAQTPI Posts: 599
3/3/13 8:52 A

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Thanks Beckyanne, I really hope so too. I've been having so much fun running I'd rather not put it on pause.

"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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3/3/13 6:56 A

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Pam-Great job! I hope you feel better soon.

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3/2/13 2:54 P

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W2D1: 2.62 miles, average pace 4.49 mph
W2D2: 3.27 miles, average pace 4.17 mph warm up and cool down included.
W2D3: 3.72 miles, average pace 3.72* - warm up and cool down are included.


*pace slower due to warm up and cool down being included in the run and I'm showing beginning signs of the flu. I hope it passes quickly but at least I have 2 days off before my next run. Week 3 here I come, I hope.

"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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NIKKII0807's Photo NIKKII0807 Posts: 148
3/2/13 1:03 P

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Thx Mirage! Update dated my week below. My week 3 starts tomorrow....have a great weekend!

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3/1/13 10:06 P

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Outstanding effort! Hope everyone is stretching after their training runs. Also remember that strength training provides a better foundation for the run!

Monty, Team Leader
*SP Class of June 3-9, 2012
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
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2/28/13 10:51 P

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W2D1: 2.62 miles, average pace 4.49 mph
W2D2: 3.27 miles, average pace 4.17 mph (pace lower and distance further because I did my warm up and cool down on the treadmill instead of the elliptical so that's all lumped into one)
W2D3:

"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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2/28/13 10:30 P

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Thank you so much for all your support Everyone! I've updated my week 2 below...Bless u

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2/28/13 4:29 P

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Whoa! Everyone is crushing it! Stay strong and train safe.
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Edited by: MIRAGE727 at: 2/28/2013 (16:29)
Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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2/27/13 7:16 P

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W2D1 (Tuesday): 3 miles in 47 minutes (Treadmill) - Done!
W2D2 (Thursday): 3 miles in 46 minutes (IOP Connector route outside)- Finished!
W2D3 (Saturday): 2 mile in 35 minutes ( Wannamker Parker with BGR Grooup)
- Done!

Praying for strength. Work it out and Finish it! Get it in! --------- The friend talking in my head...

**Comments****
W2D1 - Great workout!!!
W2D2 - Good run outside with my Sister...my mind kept drifting on the breakup im going thru with my boyfriend...praying for strength.
W2D3 - Ran with BGR today nice new trail. Need to work on my gear. There route was only 2miles. didnt get a full workout its ok. My new week will begin tomorrow sun bc going on a women's retreat next saturday...

Edited by: NIKKII0807 at: 3/2/2013 (13:01)
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2/27/13 10:23 A

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W2D1: 2.62 miles, average pace 4.49 mph
W2D2:
W2D3:

"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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2/27/13 9:16 A

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Thanks everyone! I finished Week 2 :). Did 3.17 miles over the 40 min! Week 3 should be a piece of cake!

*Sammy*


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2/26/13 1:40 P

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Great job Sammi on ur workout for today!

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2/26/13 1:38 P

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Ok...this is officially week 2 for me. I repeated week 1 for about 4 weeks doing 5min intervals. Today was the day, I began 6 min intervals. On tuesday i do it at on TM @ gym. C25K completed for the day 3miles in 47mins. Getting it in! My goal this week is to run with the BGR group either Thursday or Saturday. I've been training solo...but one of march goal is to run with the group at least once per week. I continue to pray for strength. Great workout for today!

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2/26/13 6:39 A

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The secret is embracing the run and truly enjoying it. I actually go within myself and almost do light meditation as I do longer runs. It becomes quite refreshing. You're there. Juts insure that you are executing a good stride and that you are not feeling any kind of pain. DOMS is almost natural but can be prevented by proper stretching after your run. Good Job, Sammi!
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Edited by: MIRAGE727 at: 2/26/2013 (06:40)
Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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2/26/13 12:29 A

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I did 2.77 miles on Day 2! It feels so good to be getting so close to that 3 mile mark :)

*Sammy*


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2/25/13 11:15 A

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When you do your training for week 2, come by this thread and tell us about your accomplishments for the day.
(Example)
How far did you walk?
How did you feel on the day you did it?
Or anything else you want to talk about for your 5k training for week 2

Edited by: MIRAGE727 at: 2/25/2013 (11:18)
Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
Courage to Tri 082314,
Sand Key, FL
Tarpon Springs Triathlon 090614
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


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