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MIRAGE727's Photo MIRAGE727 SparkPoints: (170,514)
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1/14/13 11:37 A

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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_i
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ividual.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)
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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OFGREENGABLES's Photo OFGREENGABLES Posts: 513
1/13/13 9:16 A

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

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JANAMP09's Photo JANAMP09 Posts: 354
1/13/13 9:09 A

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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

Janet

Always look through the windshield and not the rearview mirror


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OFGREENGABLES's Photo OFGREENGABLES Posts: 513
1/9/13 7:43 P

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just ran 5 k.

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OFGREENGABLES's Photo OFGREENGABLES Posts: 513
1/2/13 8:52 P

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

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IRISHF's Photo IRISHF Posts: 319
11/6/12 9:50 A

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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. :)

"The only person I will ever have to outrun is the person I used to be." - John "The Penguin" Bingham


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HENRYNOLAN's Photo HENRYNOLAN Posts: 866
9/12/12 9:36 P

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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!!

PB races:
5K ~ 11/25/12 ~ 31'58
10K ~ 4/28/13 ~ 67'55
Half Marathon ~ 10/20/13 ~ 2:29:52


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NEWCHINELO's Photo NEWCHINELO Posts: 847
8/31/12 5:33 P

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emoticon

CHINELO
GMT +1 (WEST AFRICAN TIME ZONE)

This time around I am being my own valentine,loving myself and doing everything in my power to be healthy.


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KATD13's Photo KATD13 SparkPoints: (68,649)
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8/31/12 4:01 P

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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.

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SCARJOWANNABE's Photo SCARJOWANNABE SparkPoints: (13,160)
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8/26/12 10:49 P

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Peace out Week 4, hello Week 5!

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NEWCHINELO's Photo NEWCHINELO Posts: 847
8/26/12 4:25 P

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just dont give up,you will complete the 5k

CHINELO
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This time around I am being my own valentine,loving myself and doing everything in my power to be healthy.


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OFGREENGABLES's Photo OFGREENGABLES Posts: 513
8/24/12 7:31 A

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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.

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SCARJOWANNABE's Photo SCARJOWANNABE SparkPoints: (13,160)
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8/22/12 12:46 P

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Doing Day 2 tonight after work, really pumped!

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WANYE72's Photo WANYE72 SparkPoints: (13,268)
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8/20/12 5:42 A

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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)
BALLOUZOO's Photo BALLOUZOO Posts: 1,983
7/24/12 10:41 A

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

You may have to fight a battle more than once to win it.
-Margaret Thatcher

dlb
NEWCHINELO's Photo NEWCHINELO Posts: 847
7/17/12 1:26 P

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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.

CHINELO
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This time around I am being my own valentine,loving myself and doing everything in my power to be healthy.


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MSHELLI's Photo MSHELLI SparkPoints: (25,480)
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7/15/12 11:44 A

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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!

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ASCHMITT0520 SparkPoints: (6,873)
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7/15/12 11:30 A

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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!

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NEWCHINELO's Photo NEWCHINELO Posts: 847
7/15/12 9:40 A

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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.

CHINELO
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This time around I am being my own valentine,loving myself and doing everything in my power to be healthy.


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NEWCHINELO's Photo NEWCHINELO Posts: 847
7/14/12 3:39 P

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

CHINELO
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This time around I am being my own valentine,loving myself and doing everything in my power to be healthy.


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SUNSHINE6211 SparkPoints: (709)
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7/12/12 5:31 P

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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!

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NEWCHINELO's Photo NEWCHINELO Posts: 847
7/12/12 5:01 P

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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.

CHINELO
GMT +1 (WEST AFRICAN TIME ZONE)

This time around I am being my own valentine,loving myself and doing everything in my power to be healthy.


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MSTIRES's Photo MSTIRES Posts: 542
6/29/12 12:18 P

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

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MSTIRES's Photo MSTIRES Posts: 542
6/28/12 1:18 P

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

Friday out on the track!

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MSTIRES's Photo MSTIRES Posts: 542
6/26/12 1:27 P

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Great job, Sunshine!

I'm next!

Edited by: MSTIRES at: 6/26/2012 (13:28)
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MSTIRES's Photo MSTIRES Posts: 542
6/26/12 1:27 P

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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!

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SUNSHINE6211 SparkPoints: (709)
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6/10/12 12:07 P

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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!

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SUNSHINE6211 SparkPoints: (709)
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6/8/12 10:21 A

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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!

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IZZMAN77's Photo IZZMAN77 Posts: 8
5/21/12 10:22 A

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Week 4.... and it's raining

Izzman


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

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

Edited by: LINNIEMAC at: 5/19/2012 (14:54)
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LINNIEMAC Posts: 22
5/14/12 10:44 P

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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)
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DIANNEMT's Photo DIANNEMT Posts: 6,797
5/2/12 8:02 A

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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!!

Dianne
Eastern Time Zone


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INGMARIE's Photo INGMARIE Posts: 7,714
4/29/12 10:23 A

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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.

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BECKYANNE1's Photo BECKYANNE1 SparkPoints: (152,081)
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4/26/12 7:13 A

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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.

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VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (106,989)
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4/25/12 6:31 P

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emoticon ROIETMOM

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


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ROIETMOM Posts: 56
4/25/12 6:28 P

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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. emoticon

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COACHKRYSTIE's Photo COACHKRYSTIE Posts: 12,318
4/25/12 7:33 A

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Great!!

Hugs!
Krystie



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BECKYANNE1's Photo BECKYANNE1 SparkPoints: (152,081)
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4/25/12 3:59 A

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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.

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VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (106,989)
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4/24/12 10:48 P

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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! emoticon emoticon emoticon

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! emoticon

Edited by: VISUALLYRICS at: 4/28/2012 (13:11)
Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


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2BEABETTERME's Photo 2BEABETTERME Posts: 954
4/6/12 10:04 A

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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.

2beabetterme, a.k.a. Martha
E-mail me at: 2beabetterme@gmail.com

"People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." -- Zig Ziglar, motivational speaker

"You are successful the moment you start moving toward a worthwhile goal." --Charles Carlson


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COACHKRYSTIE's Photo COACHKRYSTIE Posts: 12,318
4/4/12 9:23 A

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Keep going!! Ya'll are doing great

Hugs!
Krystie



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2BEABETTERME's Photo 2BEABETTERME Posts: 954
4/4/12 8:28 A

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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.
emoticon

2beabetterme, a.k.a. Martha
E-mail me at: 2beabetterme@gmail.com

"People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." -- Zig Ziglar, motivational speaker

"You are successful the moment you start moving toward a worthwhile goal." --Charles Carlson


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CECELW's Photo CECELW Posts: 1,507
3/25/12 4:23 P

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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.





Cindy


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CECELW's Photo CECELW Posts: 1,507
3/23/12 8:59 P

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





Cindy


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CECELW's Photo CECELW Posts: 1,507
3/19/12 12:39 P

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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





Cindy


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CECELW's Photo CECELW Posts: 1,507
3/18/12 7:03 P

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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





Cindy


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BONHAD's Photo BONHAD Posts: 490
3/8/12 9:06 P

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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!

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COACHKRYSTIE's Photo COACHKRYSTIE Posts: 12,318
3/3/12 10:14 P

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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

Hugs!
Krystie



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BONHAD's Photo BONHAD Posts: 490
3/3/12 8:12 P

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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!

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COACHKRYSTIE's Photo COACHKRYSTIE Posts: 12,318
3/2/12 7:12 A

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

Hugs!
Krystie



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BONHAD's Photo BONHAD Posts: 490
3/1/12 8:44 P

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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 ???

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COACHKRYSTIE's Photo COACHKRYSTIE Posts: 12,318
2/7/12 8:16 A

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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.

Hugs!
Krystie



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