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11/17/14 11:22 A

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I'm so happy you posted, Pam. Focus on today! I've repeated this plan for discipline, recovery after extended illnesses, or just to stay focused. The most important thing is what you posted...."I can't give up!" Stay strong and stay focused!
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Monty, Team Leader
*SP Class of June 3-9, 2012
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11/13/14 7:08 P

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I left the group for a couple of days but I can't give up, day one of third week today

Pam


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11/3/14 12:38 P

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Way to rock it, Elaine!
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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:
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Clearwater, Fl
112714
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0215
Best Damn Race Challenge
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020715
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11/3/14 6:59 A

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Done week3 onto week 4 Day 1.

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10/30/14 1:55 P

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I highly endorse recovery days as they help repair the muscle you've worked! Good job!
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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:
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112714
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0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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10/30/14 6:31 A

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Thanks for the great encouragement. Yesterday`s run was really hard. I guess I was still feeling odd after giving blood. I managed to talk myself through it. Today is a well deserved rest day.


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10/29/14 8:01 A

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Outstanding effort, Elaine! That strong Positive force is fuel to achieve Goals!
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Monty, Team Leader
*SP Class of June 3-9, 2012
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0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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10/29/14 6:39 A

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week 3 day 2 here I come, today is going to be a great day. Can`t wait to get my run in. I am feeling a little tired this morning but with a nice walk this afternoon and my run all should be good. I will keep you posted.


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10/28/14 6:32 A

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Week 3 day 1 run went really great. Eve with the kids asking a whole bunch of stuff as soon as I stepped on the treadmill. Give blood today, so today will be a well deserved rest day. Have a great run all of you.
Thank yo I will look into the article and try it after my first 5K race day. One program at a time.


Edited by: ELAINEMILLAR at: 10/28/2014 (06:54)
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10/27/14 9:29 A

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Outstanding! I love to hear that you are enjoying it! To combat the soreness aka DOMS, get a foam roller (Walmart has them) to roll out your calves and quads after your run. Also get used to that post run cool down period. (walk it out for about 5 minutes then stretch)

This will explain it better.
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1565


I also recommend all runners know where the SP running resources are:
www.sparkpeople.com/resource/running
-c
enter.asp


Keep rocking your run!
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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10/27/14 7:09 A

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New start,
Week 3 Day one. I am really looking forward to it. Week 2 Day 3 went really well. Bring it on.

Edited by: ELAINEMILLAR at: 10/27/2014 (07:09)
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9/11/14 11:28 A

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Positive waves, Mary! Embrace the run!
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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:
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Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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FITMARY's Photo FITMARY Posts: 6,272
9/11/14 8:06 A

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Got through Week 3, Day 3. I'll be so interested to see how I feel after Week 4, Day 1...
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9/9/14 9:00 A

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Excellent, Mary! Stay strong and focused!
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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:
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Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
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9/8/14 6:48 P

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Repeat of Week 3, Day 2 today. Good job! I went from there straight to Pilates and it was good. I'm tired now, but satisfied. Very happy with my idea of repeating Week 3 as well.
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9/3/14 8:59 A

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Whatever makes you more comfortable and confident, Mary! That's most important! Thanks for keeping track and accountable in the Forums! Stay strong!
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Monty, Team Leader
*SP Class of June 3-9, 2012
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*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
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Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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9/2/14 4:03 P

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Oh, my, my, my. I finally got Week 3, Day 3 done. I was sick for two weeks so I had to stop and now I'm coming back. I think I will repeat Week 3 to make sure I'm really where I should be.
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8/16/14 9:00 A

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Way to rock it, Mary! You're getting that distance down!
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Monty, Team Leader
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
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Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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8/15/14 4:22 P

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Oh, yea. Week 3, Day 2. I made it! A nice slow jog. It was challenging, but easier than Day 1 and I feel proud!
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8/13/14 4:19 P

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Mary!
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Good job! Obviously that was a typo you read. In any case, good job!
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I'm goin' out to do a smooth 5K training run, my first since July 26.
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My swim went great despite the Gulf having good "surf" conditions CHOPPY!
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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8/13/14 2:51 P

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I'm feeling proud because I did Week 3, Day 1. I had a few twinges in my shins here and there, but nothing major. It was hard, but I did it so I'm calling it a victory and giving myself the "traditional" Week 3, Day 1 trophy!
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8/7/14 12:49 P

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They made a difference in pace already and I don't feel like my legs are so heavy emoticon

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8/6/14 4:55 P

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New running shoes... So, that's your secret!!!
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GREAT JOB!
I'm right behind ya!

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8/6/14 1:10 P

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w3d7, 40 min jog, 2.20 miles, 18.16 pace. emoticon Thank you MIRAGE727. I actually bought me some running shoes. I've been jogging in walking and cross training shoes. I can feel the difference emoticon

Edited by: MKBWNSUGAR at: 8/6/2014 (13:10)
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8/3/14 9:51 P

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Go Martha!
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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8/1/14 11:40 P

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w3d6, 15 min cross training and strength training

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7/31/14 11:46 P

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Thank you MIRAGE727
w3d5, cross train 31 mins, going out of town tom morrow, hope to get my last jog in before Sun if the weather allows and my 1 year old grandson allows it, lol. Will do some type of cross training and strength training at the least.

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7/31/14 9:36 P

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I see consistency!
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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7/29/14 11:58 P

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w3d3 37 mins jog, 1.94 miles, 19.10
w3d4, crosstrain 43 mins and strength training

Edited by: MKBWNSUGAR at: 7/31/2014 (00:01)
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7/28/14 11:40 P

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w3d2, 40 mins cross training & strength trng

Martha, almost 65,
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7/28/14 4:18 P

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Thank you MIRAGE727, I will have to keep that in mind when I get down on myself. I've been stuck at the same weight for over a month now. Looking at some reason's why and trying to change them. But basically I'm focusing on getting healthy so won't give up like I've done in the past.

Martha, almost 65,
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7/28/14 8:20 A

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In running, I came to realize that my body had become my vehicle. I lessened my payload, ran my engine clean, and kept up my hydration! I also realized that my performance became better when I took better care! Stay focused,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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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7/27/14 10:27 P

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w3d1, jog 40 mins 2.09 miles, 19.14 pace, feeling great!! I can't believe it, I'm actually jogging and feeling good!!

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5/22/14 10:51 P

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Hi There!
I am sorry to see you dealing with Shin Splints. I might suggest that when you do your 5K, do it in intervals (i.e. Jeff Galloway System style! (run 2 minutes, walk a minute, repeat, or find a ratio that is comfy for you.) It would be better that you don't run in pain and try to enjoy the 5K!
I've done an addicts number of races of the last 3 1/2 years. I've gone to that method when I was running with an injury OR incurring an injury during a race!
Remember it's all about the journey not just one race! All the best and please let us know how your 5K went. Later, I would be interested in how you recover.
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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5/22/14 8:43 P

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I have my first 5K in 16 days. I have horrible shin splints. I took a week break after running Tuesday a week ago and Tuesday this week I ran the majority of two miles, which is quite a feat for me. Unfortunately, I have come to the realization after running today that my best bet is to take the next 2 weeks off from running to heal before my 5K. I really want to continue to train so that I may run the whole 3 miles, but I am better off running my 1.5-2 or whatever I can that day and walking the rest or intermittently. Today was the worst it has ever felt to walk after my 8 minute interval jog. On the plus side, I can take my paycheck to get properly fitted for new running shoes on pay day and not feel like I have to have them immediately now. Then comes the decision on whether or not to break them out on race day or wait til after that - since I understand that trying something new on or right before race day may set you up for injury.

My POA is to use lots of Bengay, Advil, maybe a mustard bath here and there, and plenty of ice.

I already have calf sleeves that I have been wearing pretty regularly and will continue to wear to help the healing.

All I have to say is OWWIE.

emoticon

*Please disregard fragments and things that don't quite make sense. I just got done running and can't think well with the pain I feel.

Edited by: ANDCOWSFLY at: 5/22/2014 (20:45)
~Amanda~

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4/1/14 9:09 A

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I love that dedication, Pat! I'm not a big fan of treadmills. I try to be very careful when I use them. (normally when I travel on road trips & at hotels) I don't keep my cadence too high. There's something about that steady pace that bothers me when I do an hour on them. Slow & steady is my goal. That said, if my weather was dominated by snow & ice, I'd be working it on the treadmill.
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I see nothing wrong with repeating the week outside. You can tell the difference in pace for sure. As I stated in the past, races are tests of your training! Your confidence is stronger when you know you've taken care of business. Pat, you will own your 5K! Inspiring!
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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3/31/14 8:13 A

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Thanks for responding to our posts and to supporting us, Monty!

I don't have my 5K until May 10, so I'm a little ahead of the game in terms of timing. But I've been doing my training on a treadmill until now... and maybe still this week. We've had lots of ice and snow on our road until yesterday, so the treadmill has been the safer choice. I was thinking that I might do Week 4 twice - once this week indoors and once next week outdoors - though the interactive tracker on SP doesn't really allow a variation like that. I'll just have to know myself (and track it as regular fitness minutes instead)....

I know we're checking in under the topic of "2013 Week 3" and this week will be "2013 Week 4." Even if it's 2014, I'm glad you know where to find us to give us encouraging words!!

Thanks again! emoticon

My name is Pat and I live in Wisconsin...
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3/31/14 7:15 A

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I love that fact that both of you, Pat & Anne, have posted!
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Pat, the cross training will build strength, and energy in your run. I've gone without, and have felt the results. Know that when you do it, you are becoming a running machine AND will run safely!
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Anne, I'm posting this link. I don't take it as gospel but it is a good run form checkup! Remember that we all run differently to a degree. It's why I say, find your run!

www.runnersworld.com/running-tips/pe
rf
ect-form




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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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3/30/14 7:50 A

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Hi all -
Forgot to check in this week on this thread, but I did all three days of running training for Week 3. I haven't been as good about my cross-training days, though, and hope to remedy that next week...

Happy running everyone!

My name is Pat and I live in Wisconsin...
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3/29/14 12:11 P

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Week 3 day 3 done.beautiful sunny day a little chilly at the start of my run but red and sticky at the end. Need to look at how I run my feet hardly come of the ground compared to the right angle I see others do


Anne from
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3/27/14 5:33 P

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Looking good, Anne! Cheers!
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Monty, Team Leader
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
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112714
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Best Damn Race Challenge
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3/26/14 1:00 P

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Week 3 day 2 done. Weather cold and wet but did the 40mins on my treadmill in the garage following the plan


Anne from
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3/23/14 9:59 A

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week 3 day 1 done to plan (40 mins was 2.5 miles) then walked 10mins to get me home. I would love to be able to run my circuit in 40mins eventually. I think it would be just 3.5 miles


Anne from
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FABISERVANTES83's Photo FABISERVANTES83 Posts: 406
1/23/14 1:16 A

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Thank you Monty,

I just got back from completing my 2nd day week 4. I broke my record I did not walk at all today ... I'm thinking I'll race this Friday emoticon

I am reaching my goal TODAY; EVERYDAY!
Fabi


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1/22/14 11:52 A

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Fabi, Great job! I see consistency here! Great focus! Stay strong!

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

Upcoming Races:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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FABISERVANTES83's Photo FABISERVANTES83 Posts: 406
1/21/14 1:47 A

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Ok completed my 1st day on week 4 emoticon

I am reaching my goal TODAY; EVERYDAY!
Fabi


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1/19/14 5:09 P

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Oops I'm in week 4

Edited by: MANDEGLAND at: 1/19/2014 (17:15)
FABISERVANTES83's Photo FABISERVANTES83 Posts: 406
1/15/14 8:24 A

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Thank you Monty I'm really wanting this change. It's only been 15 days but I am so excited. e

I am reaching my goal TODAY; EVERYDAY!
Fabi


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1/15/14 7:52 A

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Great job, Fabi! Stay strong and train safe! AND love the fact that you are cross training!
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Monty, Team Leader
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Clearwater, Fl
112714
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Ft DeSoto, Fl
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Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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FABISERVANTES83's Photo FABISERVANTES83 Posts: 406
1/13/14 7:39 P

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Completed Week 3 yesterday but I did not log in my time or distance. I don't know exactly how far I ran but, I'm ready for week 4 TODAY after dinner I'll be going to the gym.

I am reaching my goal TODAY; EVERYDAY!
Fabi


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1/11/14 5:52 P

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Week 3 complete! I tried to run more knowing that next weeks plan calls for no walking! That scares me greatly! Not sure why but my mind is playing lots of games about it!

After today's 40, I pushed on for another 40 walking mostly but running when the right song was playing!

Thanks for this thread. It helps!

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1/7/14 10:39 P

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I still have tough running days. You just get thru them and know that it won't always be tough.

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1/7/14 2:31 P

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Every run won't be the same. I believe we can only make it easier by what we eat, how we train, and our pacing. I would also change the route to make it more enjoyable and not monotonous. The key here is that you DID push through! Outstanding! Stay strong.
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
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Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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1/6/14 7:27 P

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W3D1 complete! For some reason it was a tough run today. Pushed thru to the finish though emoticon

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9/12/13 1:54 P

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Patty, Do you have a foam roller? Those are wonderful for post-run muscles. I use "The Stick" (you can find them at run expos, running stores & sports stores) whenever I feel my muscles getting tight or on the verge of cramping. A great tool!

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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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PMCOPPI10's Photo PMCOPPI10 Posts: 2,103
8/8/13 2:43 P

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thanks guys for the help.
I think I Charlie horsed the right calf during my run/walk routine and needing to make it back home favored it by overstressing the left knee. It was easier to jog than to walk made my best time ever.
Today the swelling in the left knee is way down and I purchased a knee brace for stability.
The right calf is still recovering and I have hung way low since Thursday.
I do have a retail job and stand most of the day I hope the knee brace will help this scenario.

Again I appreciate the input.
Patty emoticon

Patty

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8/2/13 4:10 P

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Good job on finishing the week!
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NOW, work on RICE! RICE is a mnemonic for a treatment method for soft tissue injuries which is an acronym for Rest, Ice, Compression and Elevation.
You can learn more about it here.
www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=1838&page=2

You embrace recovery and you will be back training in a reasonable time. All the best.
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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8/2/13 8:41 A

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I would take it easy Patty. Not sure about the pain. I would guess it may be from your running form. What did you do afterwards? If you don't have one, you should get a roller to help with your leg problems.

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8/2/13 12:25 A

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So I did my 10k.
My left knee is swollen and my right back shin area is very painful??
I stretched before I went out for my routine.

The good news is that I finished week 3.
It hurt less to jog than to walk so I jogged almost all of my route. emoticon

Patty

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8/1/13 2:04 P

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Monty,
Thank you for the link and for the explanation.
Wow!! if you are doing that you are really my hero.

My brother in law Dave Norman submitted to the "kona inspired 2014".
I don't think he won but he motivated my husband and myself to get off the couch and to get moving. My husband has bad legs caused from a spinal tumor so he rows while I am out there with my attempt to run.

We figure it will be our leg for Dave when he goes to Kona for his triathlon.
So tonight is my 10K I will check in later.
Thank you again for the help.
Patty emoticon

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8/1/13 6:51 A

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G'Morning, Patty!
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A triathlon has 3 legs, (or stages) swimming, cycling, and running. All are timed, including "transitions" between the individual swim, cycle, and run components (T1 & T2).

Here are several variations of 10K training plans that can be chosen from, depending on preference. You might want to search the web for others to compare.

www.runnersworld.com/10k-training-pl
an
s


If you are comfortable with your plan and you're doing a weekly 10K, you're ready. I would remember to embrace recovery days, insure strength training in the process, and fuel clean (for energy). I would also take it easy the week leading up to the 10K.

Train well and you run 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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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PMCOPPI10's Photo PMCOPPI10 Posts: 2,103
8/1/13 1:05 A

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Monty what is a tri leg?

I have a pedometer but I don't know how to set it up.
I use an activelink chip with Weight Watchers that device is a real motivator for me.

Tomorrow is my weekly 10 K. I do 4.43 miles daily but step it up one day a week to a 10K to get ready for my 10K on September 7th. Do you think that is often enough?

Glad you are sticking with me for right now I really appreciate it.
Patty

Patty

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7/31/13 8:00 A

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I gotta hand it to ya, Patty! That counting is something else. If you can do it, more power to ya!
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I have to focus on my posture, my gait, and my time strategy. It's so much easier having a basic timer that can alert you when it's time to change intervals. I'm actually looking for a bike/run quick mount kit as I want to use my Garmin Forerunner 305 (older model but I love it!) during those two Tri legs.
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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:
Tampa Bay Times Turkey Trot
Clearwater, Fl
112714
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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