SparkPoints: (108,932)
Fitness Minutes: (35,113)
Posts: 6,545
1/14/13 11:37 A

After 31+ 5Ks, I still stay on with this team as I like to occasionally go through the paces. At the same time, since I also do Half Marathons now as well as different road challenges, I have embraced Jeff Galloway's Training. Check this team out as I get so much good info from the teammates as well.

www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=46873

Most importantly, look at your goals, needs, and requirements, decide on a plan that will suit your race. All the best...Monty

Edited by: MIRAGE727 at: 1/26/2013 (23:28)

105 Maintenance Weeks

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Posts: 445
1/13/13 9:16 A

I finished this program, and actually ran 5 k (not a 5 k). Now I want a program to keep me going!

SparkPoints: (10,378)
Fitness Minutes: (6,032)
Posts: 350
1/13/13 9:09 A

I have started running again after a few years of not (never did big runs just 5 and 10 k). I wish our weather here was better - we have gone from snow to rain and muck. I have been running a bit on the indoor track at the Y but it is still basically a cement base and not good on my knees (have a leg differential from a hip reduction operation) and the inside of my knee has been bothering me. I do want to get out once our weather settles and do some trails and see how that works for me. In the meantime, I try to do up to 1 mile on the Y track a few times a week. I will make the 5 k mark again - just feel I have to do it more slowly right now

Pounds lost: 27.0

0 6.75 13.5 20.25

27

Posts: 445
1/9/13 7:43 P

just ran 5 k.

Posts: 445
1/2/13 8:52 P

This is my second time doing the 5k my way. I want to keep up my momentum this time!

Posts: 312
11/6/12 9:50 A

WOO HOO! I actually did it. I've been running intervals for years and doubted that I could run continuously for 35 minutes. BUT I DID! It went easier than I expected, even though I was running on hills and my FitBit said it was the equivalent of 15 flights of stairs.

Hoping to get faster, only because I want to beat my husband in the Gobbler Run 5K coming up. :)

current weight: 174.0

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158

Posts: 810
9/12/12 9:36 P

so excited! today it was w4/d1 for me, but instead of the 35 min i went for 40, and finished 5K on the button exactly at 40 min!! so i definitely want to increase my pace before my race, but at least now i know that i can't quit and walk, because i have proof that i can do it!!

current weight: 217.0

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Posts: 214
8/31/12 5:33 P

current weight: 200.0

238 225.25 212.5 199.75

187

SparkPoints: (40,928)
Fitness Minutes: (14,978)
Posts: 1,683
8/31/12 4:01 P

I'm a little behind, just starting W4/D1.
It did not go very well. I ran with my iPod, for the first time. I knew my music would motivate me, but one ear bud kept falling out. I was also using the iPod as a stopwatch. And carrying a bottle of water. It was too much stuff to be fussing with & somehow I turned off the stopwatch, by accident. I had to figure out how long I ran, when I got home, based on the music that played, while I was running.
I did have to take two, 1 minute walking breaks and I ended up only running about 30 minutes total.
My 5K race is Sept. 15th. I am not sure I'll be ready. I am also considering running in a much, much smaller local 5K race, instead of the hugely popular 5K race in Chicago. I'm nervous about my first race being so large, concerned about travel time & parking. It might help my nerves/stress to be in a small race, close to home.

current weight: 128.0

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125

SparkPoints: (7,362)
Fitness Minutes: (3,928)
Posts: 434
8/26/12 10:49 P

Peace out Week 4, hello Week 5!

Posts: 214
8/26/12 4:25 P

just dont give up,you will complete the 5k

current weight: 200.0

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187

Posts: 445
8/24/12 7:31 A

this week was a bit too hard for me, so I ran only 30 min each time. I will try and do an extra week maybe.

SparkPoints: (7,362)
Fitness Minutes: (3,928)
Posts: 434
8/22/12 12:46 P

Doing Day 2 tonight after work, really pumped!

SparkPoints: (13,268)
Fitness Minutes: (14,267)
Posts: 7
8/20/12 5:42 A

Tomorrow I do day 1 of week 4. I have to admit I am a bit nervous about not having the walking intervals...

Edited by: WANYE72 at: 8/20/2012 (08:08)

Posts: 1,966
7/24/12 10:41 A

Yesterday was the first day without intervals, I was really surprised at how good I felt.

Posts: 214
7/17/12 1:26 P

i dreaded the last day of week 4 but i am glad i jogged 3.2miles non stop for 40 mins with my husband.i am looking forward to starting my week 5 so happy that i am now in the race week.

current weight: 200.0

238 225.25 212.5 199.75

187

SparkPoints: (16,239)
Fitness Minutes: (15,181)
Posts: 48
7/15/12 11:44 A

I am just starting on my week 4 and it sure has been good. I got the best compliment last night while out to dinner. Some older gentleman, stopped me while I was walking past his table and asked me if I was a dancer...I said no...but why do you ask? He said...well you have muscles in your legs. I giggled....and said....well, I am a runner. Smiled...and said...you just made my MONTH!!! Thank you. And THANK YOU sparkpeople. I feel great and apparently...it now shows! YahhhhhhHooooooo!

SparkPoints: (6,868)
Fitness Minutes: (7,283)
Posts: 52
7/15/12 11:30 A

Ran on the treadmill yesterday for 30 minutes and ran 3.25 miles. I have a 5k race next saturday and I am hoping to pace myself so I can finish in 9 minutes or less!

Posts: 214
7/15/12 9:40 A

I did my wk4 d2 today . . .was a bit slow maybe tired but i didnt stop at all,could manage 2.6miles.see what happens on day 3.

current weight: 200.0

238 225.25 212.5 199.75

187

Posts: 214
7/14/12 3:39 P

Thanks for cheering me on,hope your injury gets healed soon.

current weight: 200.0

238 225.25 212.5 199.75

187

SparkPoints: (709)
Fitness Minutes: (739)
Posts: 15
7/12/12 5:31 P

Great job, Obidile! I finished the program a couple weeks ago and thought I'd try to keep up the jogging for 30 minutes 2-3 times a week. As I usually do, I ended up hurting myself and pulled something in my right thigh, which has kept me from the treadmill for going on 2 weeks. I hope to get back soon. Keep up the great work!!! You should be proud!

Posts: 214
7/12/12 5:01 P

This is the 1st day of week 4 and i jogged for 35 mins . . .felt tired when i was about finishing the 1st mile but i knew if i could pull through that mile i would be fine and that did it.finished 35 mins doing about 2.7miles non stop.i am looking forward to day 2.

current weight: 200.0

238 225.25 212.5 199.75

187

Posts: 370
6/29/12 12:18 P

Ran on the track today. 40 minutes 3 miles all jogging!

Posts: 370
6/28/12 1:18 P

I did it - 35 minutes at 5.8 mph level 7 on the elliptical

Friday out on the track!

Posts: 370
6/26/12 1:27 P

Great job, Sunshine!

I'm next!

Edited by: MSTIRES at: 6/26/2012 (13:28)

Posts: 370
6/26/12 1:27 P

Yesterday was Week 4 day 1. My 3:00pm appointment got pushed back to 4:00pm, I had errands to run before getting to the gym and the gym's TV with the Olympic Swim Trials was not working! So I only did 16 minutes before heading home to watch the swim trials. I did do ALL 16 minutes jogging! Wednesday will be ALL 35 minutes jogging! No appointments to derail me!

SparkPoints: (709)
Fitness Minutes: (739)
Posts: 15
6/10/12 12:07 P

I did it! I really did it. I was talking myself out of it before I even went out the door, but I'm so glad I stuck with it. I did a 5 minute warm-up walk, jogged slowly for 35 minutes, then did a 5 minute cool-down walk for a total of 3.52 in 45 minutes. So proud!

SparkPoints: (709)
Fitness Minutes: (739)
Posts: 15
6/8/12 10:21 A

I start week 4 tomorrow and am a bit apprehensive about it, but also excited. Week 3, Day3 went better for me - I was able to get to 3.62 miles in 40 minutes. It felt really good. I'll have to get some new music on my ipod to keep me motivated for the straight 35 minute jog. Great job everyone!

Posts: 8
5/21/12 10:22 A

Week 4.... and it's raining

Pounds lost: 65.8

0 19.5 39 58.5

78

Posts: 22
5/19/12 2:52 P

Diannemt, let us know how it went. I bet you did well.

Edited by: LINNIEMAC at: 5/19/2012 (14:54)

Posts: 22
5/14/12 10:44 P

W4D1: I stayed at an even 4 mph pace for the entire 35 minutes today. I was determined to jog the entire time, but also scared I would fail. I will bump my speed up to probably 4.4 for the next day of running. I am 47 and this is the first time I have ever tried running. Let's do this thing!

W4D2: kicked it up to 4.4 every other song. Ran 2.8 in 40 minutes. I think there is still some juice left so I will try to increase with the next run.

W4D3: Ok I pretty much stayed at 4.4 and finished 2.9 miles in 40 minutes. The end is in sight. My first 5k is June 2 and I know I won't embarrass myself. I told a bunch of work friends about it and they are joining me for the event. I am super excited about it!

Edited by: LINNIEMAC at: 5/19/2012 (14:50)

Posts: 4,515
5/2/12 8:02 A

Due to a fall and injury and then a trip out of town, I missed week 4 completely. I am going to get back on track now--hoping my knee is "all better" since the May 19 5K has not moved! I will do 45 minutes today and tomorrow--then I will try to squeeze in a run on Saturday--again, the weekend is swamped.

Someone please tell me I WILL be able to finish the 5K without making a fool of myself!!

current weight: 3.6  over

5 2.5 0 -2.5

-5

Posts: 5,978
4/29/12 10:23 A

Allright BECKYANNE1 well done.

I have to put the running on hold , Dr's orders, got to find out what is going on w/my neck and spine.

SparkPoints: (120,879)
Fitness Minutes: (70,212)
Posts: 24,229
4/26/12 7:13 A

Yesterday I wanted to do the 3.1 miles, but I actually did 4 miles. The only thing that made me stop was the fact the I had to go to the bathroom! It felt really good. I will try a repeat tomorrow or close to it anyway.

SparkPoints: (85,822)
Fitness Minutes: (71,346)
Posts: 8,429
4/25/12 6:31 P

ROIETMOM

May Minutes: 1,272

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Posts: 53
4/25/12 6:28 P

Monday I did W4D1. Wasn't sure if I could make it jogging 35 minutes straight, so I went at a slower pace than I had been going during my jogging intervals W3. I only went 2.5 miles in 37 minutes, but I did keep jogging the whole time. Today did W4D2 and was able to go further, 2.83 miles in 37 minutes (both days I wasn't quite back home at 35 minutes and chose to keep running the rest of the way instead of switching to walking). So, it's a little better, but still a pretty slow pace. I may do a virtual 5K when the 5 weeks are up, but it'll be a month later that there is an actual 5K in my town to run. I'm hoping by then I'll have been able to not only keep running for 3.1 miles, but to do it at a faster pace than I can do now.

Posts: 12,318
4/25/12 7:33 A

Great!!

current weight: 162.8

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135

SparkPoints: (120,879)
Fitness Minutes: (70,212)
Posts: 24,229
4/25/12 3:59 A

Getting outside and running versus doing it on treadmill has been more challenging than I thought. I am able to run farther now than I could before this program.

SparkPoints: (85,822)
Fitness Minutes: (71,346)
Posts: 8,429
4/24/12 10:48 P

I completed day 1/week 4 today....2.87 miles in 35 minutes.....I am floored by this Progress!!! LOL! I ave never jogged this far without stopping or at least walking a minute here and there....SO, this was a milestone for me!

Just ran tonight completing day2/week4 ....3.19 miles in 35 minutes...my fastest yet!

Day3/week4 - 3.45 miles in 40 min..... really enjoy running!

Edited by: VISUALLYRICS at: 4/28/2012 (13:11)

May Minutes: 1,272

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Posts: 846
4/6/12 10:04 A

Week 4, Day 2 was a lot harder for some reason. I really had to convince myself to keep going. I am optimistic to tomorrow will be easier.

current weight: 127.4

155 142.5 130 117.5

105

Posts: 12,318
4/4/12 9:23 A

Keep going!! Ya'll are doing great

current weight: 162.8

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Posts: 846
4/4/12 8:28 A

Week 4, Day 1 was yesterday. I was apprehensive about being able to jog for 35 minutes with no stops. I set the treadmill at 4.3 mph and 2% incline. I did it with no stops...so proud of myself! 2.5 miles without stopping. I have about 3 weeks to my race so I am confident I will get faster.

But, I am sooo sore today. I need to stretch way more than I did.

current weight: 127.4

155 142.5 130 117.5

105

Posts: 1,118
3/25/12 4:23 P

still hanging out between 3.1 miles and 3.5. Week 4 is done. Some days go better than others. I jogged with no rest stops today. I'm thinking what helped me was the preparation I do before I get on the treadmill. I warm up between 10-15 min first. I drink a lot of water before the warm up. I drink during my training. I do a lot of stretching afterwards. In between training days, I do circuit training and pilates.

current weight: 127.2

145 140.55 136.1 131.65

127.2

Posts: 1,118
3/23/12 8:59 P

No walk/jog today. I did much better yesterday. I rested today.

current weight: 127.2

145 140.55 136.1 131.65

127.2

Posts: 1,118
3/19/12 12:39 P

I think I made a minor mistake. I just got the letter in my email about week 4. I jogged for 40 minutes 3 x's a week. I think the email "report streak" said the goal is just jogging once per week then follow the program for the remainder of the week. Did I understand that correctly? That would be a good idea.
Cindy

current weight: 127.2

145 140.55 136.1 131.65

127.2

Posts: 1,118
3/18/12 7:03 P

OOOH!! Thank you for that info Kristie! Oh my gosh!!! I thought I was the only 1 struggling with this week. I should be starting week 5 this week but there's just no way. I thought I was to old for this. I will say this, I don't actually this is an age thing, I think it's a fitness thing. If you feel well enough to walk/jog, cool, do it! I let my body "speak" for me. Im waiting for this to get even just a little tiny bit easier! lol. Wow! I think it did help break my plateau though, I do have to say that! hugs, Keep going BONHAD. Do what you can. it's progress, not performance.
Cindy

current weight: 127.2

145 140.55 136.1 131.65

127.2

Posts: 490
3/8/12 9:06 P

I'm still stuck in Week 4. Finishing the 35 minute jog is still really tough. Hoping it will get easier if I keep repeating it!

Posts: 12,318
3/3/12 10:14 P

When I was first starting this training program, I did 3 weeks of week 4, so whatever works best for you, try to work on your speed a little, push yourself to go a little faster, keep telling yourself that you CAN do it, even if you feel like you need to stop, commit to at least 1 more minute at a higher speed.

Good luck

current weight: 162.8

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135

Posts: 490
3/3/12 8:12 P

Thanks CoachKrystie! I repeated W4D3 today and did slightly better. I finished the full 35 minutes but sill only finished 2.66 miles. I think I'm going to stay on Week 4 for a couple weeks!

Posts: 12,318
3/2/12 7:12 A

I would say go back and redo the week before if you're still struggling. Keep going and dont quit!

current weight: 162.8

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135

Posts: 490
3/1/12 8:44 P

W4D1 - pitiful! I only made it for 28 minutes and only did 2.01 miles. Not sure whether I should go back and repeat week 3, if I should just repeat W4D1 until I can finish the 35 minutes or ???

Posts: 12,318
2/7/12 8:16 A

When you do your training for week 4, 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 4

Lets support one another and cheer each other on.

current weight: 162.8

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135