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MIRAGE727's Photo MIRAGE727 SparkPoints: (183,255)
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9/23/14 8:05 A

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Mary, I was told this before my first Tri! It has become my Mantra now!

1) Have Fun!
2) Keep Moving!
3) Finish!

Realize all the good you are doing for you! Focus on good form and worry about speed later. Wanna hear all about it! Rock on!

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Monty, Team Leader
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FITMARY's Photo FITMARY Posts: 6,203
9/23/14 7:48 A

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Day 3 is today, my 5K on Sunday. So excited!! Thanks for your encouragement and help!

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9/23/14 5:48 A

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emoticon Mary!

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9/16/14 1:15 P

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Go, Mary!
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Monty, Team Leader
*SP Class of June 3-9, 2012
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Upcoming Races:
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Clearwater Beach, FL
Chilly Willy Duathlon
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0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
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9/16/14 12:50 P

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Week 4, Day 2. Woo hoo! I did it! Inside on a treadmill, but hey!
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Oh, my! I just went to the other tracker and found that I had accidentally jumped to Day 3 and jogged 40 minutes instead of the proposed 35. So, small failure for reading skills, but big victory for fitness!

Edited by: FITMARY at: 9/16/2014 (12:54)
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9/14/14 9:39 A

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Good job, Mary! AND, going to the race site was most excellent! Always be familiar with your target environment and you got it made! Stay strong!
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
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: 6,203
9/14/14 9:19 A

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Woo hoo! I did Day 1 of Week 4! I drove to the site of the 5K I'm planning to run and jogged on the little course for 35 minutes. I'm so proud of myself. It's a nice gentle course, thank heavens, because I've been training on the treadmill with very little incline. But I managed the 35 minutes just fine!
Thanks, Spark People! Extra thanks to Mirage727 for the encouragement!
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8/7/14 8:34 A

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Excellent! Remember to fuel clean!


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

Upcoming Races:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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MKBWNSUGAR's Photo MKBWNSUGAR SparkPoints: (43,975)
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8/7/14 12:22 A

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w4d1, out of town visiting dau and family, 10 mins cross training
w4d2, 24 mins cross training and strength training
w4d3, 40 min jogging, last run for week 3, 2.20 miles, 18.16 pace
w4d4, 36 min jogging, 2 miles, 18.07 pace
w4d5, cross train, 32 mins
w4d6 35 mins jogging, 1.95 miles, 18.01 pace
w4d7, 40 mins cross training and strength trng

Edited by: MKBWNSUGAR at: 8/9/2014 (22:30)
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4/13/14 3:56 P

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Hang in there, Anne! You're doing it!
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
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0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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ANNEMAC5's Photo ANNEMAC5 SparkPoints: (102,149)
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4/13/14 12:40 P

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After doing well for 4 weeks I have not run for a week. 3 days in London for work and 4 days travelling to visit family. Lots of walking but no running. So aiming for 3 runs this week starting tomorrow morning. Then I will decide if I am in week 4 or moving to 5


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4/8/14 4:33 P

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emoticon Anne! It is much easier to run outside than hop on the treadmill. I was stuck on it most of the winter and I just lost my motivation. With the nicer weather, it's coming back. Keep it up!

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4/5/14 1:56 P

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Anne, you are nailing it from so many right directions! Fantastic! Keep it up!
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Edited by: MIRAGE727 at: 4/5/2014 (13:56)
Monty, Team Leader
*SP Class of June 3-9, 2012
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Upcoming Races:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
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4/5/14 9:07 A

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Day 3 week 4 done. Managed to run the 40mins so much easier outside and lovely weather.
Thank you for all the links and I need to read a bit more knowledge is power. Going to start doing some yoga/pilates and more core work.


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4/3/14 9:15 A

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I'm not surprised bu the run outdoors, Anne! Your pacing, breathing, and body will work more natural. Squeezing the run out with a bit of interval is not a bad thing. It's also about endurance when you first start out. Strength and cross training will help. Nutrition focused on energy is excellent as well. You're doing great! Cheers!
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Edited by: MIRAGE727 at: 4/4/2014 (13:23)
Monty, Team Leader
*SP Class of June 3-9, 2012
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*SparkPeople's Official 5K Your Way Running Program

Upcoming Races:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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4/2/14 3:23 P

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Week 4 day 2 done this evening on the treadmill Not the best only managed 20 mins then did a mix ow walk/jog. I am much better outdoors


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3/31/14 3:29 P

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Thanks for the link and the encouragement.


Anne from
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3/31/14 7:17 A

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Go, Anne!

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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
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 3:36 P

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Week 4 day 1 done slow but no stopping :)


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2/20/14 7:39 A

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Excellent effort! I know you will experience the best at the Finish!
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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MANDEGLAND SparkPoints: (9,241)
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1/19/14 5:20 P

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Finished week 4 strong. Ran without walking all 3 days, pushed for 40 minutes 2 of them. I did invest in a knee brace for my left knee. - felt 'pressure', but feels much better with the support. I see the finish line! emoticon

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9/25/13 4:53 P

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Hey team,

I finished my second day on week four. I have to say that I was/am struggling with this week. I was really hoping it would get easier and would not be so difficult, of course they say that anything worth having is worth fighting for but I feel that my endurance is not increasing like I thought it would. I can jog 3.1 mile in 35 minutes which is kind of slow isn't it? I was really pushing to get that time! How can I increase my endurance? I am scheduled to run a 10k in November and I want to continue my training after finishing this 5k. Any ideas on how I should contine my program since they don't have a 10k program? I feel silly asking this question since I am struggling so much right now but I need to have a goal and a plan in place to keep going WHEN I complete this race because I will complete it now in what shape I don't know but I will finish it emoticon

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7/10/13 8:35 A

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Way to Go on those runs! Keep up the great job!

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7/10/13 12:06 A

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Day one of week 4 and I did it. I running on our gravel road which has a nice hill.

Stay Focus


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7/7/13 10:23 P

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Sounds outstanding to me, Deb! It's not about the speed initially. Stay relaxed, steady, and finish the distance. Then after you've become comfy with your run, you can set the bar anywhere you want. You're doing it! Stay strong.
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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7/7/13 4:49 P

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W4, #1 and I did it! Whoo hoo!

For those who are worried about the jump from week 3 to week 4, I was, too. But I agree with the earlier runner who said it actually feels easier than starting and stopping. Once I got past that first 5 minutes feeling good and steady, not gasping for breath and wanting to die, I knew I could do it. Took it slow because I wanted to make the full time, so it was just a 12 minute mile. Which means I was just under 3 miles at 35 minutes and didn't make the 5k distance, but still, I'm proud! I did it, and it felt good! Looking forward to my other runs this week--and now they really are RUNS :-). Or .... At least jogs. ;-}

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6/15/13 8:04 A

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The fact of the matter is you did it, Larisa! And that speaks volumes! You got this! Stay strong and rock steady!
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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6/15/13 1:31 A

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W4 day 2 - Today was hard. I went to the Y with hubby at 5pm and it was very HOT upstairs in the cardio room - much, much hotter than outside, so I struggled a little. I should have run around the high school track instead. Stayed a little past 35 min to get 5k in - 42:05 time. Warm up .5 mile before and .5 mile after not included in that. That does include five or six sputters - head going "I want to walk" - and me slowing down to 4.1 on the treadmill before I sped back up again a little, but I was never able to get over 4.5 for more than half a minute. It was just too dang hot.

My legs still feel really good. No aches, no pains. I'm starting to feel healthier, too. First race is in 9 days and I'm a little less worried about it.

Edited by: SHIRAZSOLLY at: 6/15/2013 (01:33)
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6/14/13 8:16 A

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Looking real good, Larisa! Embrace the run! You're doing great!
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I continue to emphasize repeats to all! It's important to feel comfy with your week. Remember this is a life journey. Today, I will train in areas of speed and strengthening endurance. I will repeat a session in a heart beat for proper form if I need to. No worries!
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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6/11/13 9:47 P

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I thought I was going to repeat week 4 since I've been sick, but today I felt pretty good at the end of my 4 minutes so I just kept running. I was going very, very slowly but I got to 28 minutes without stopping... walked for less than 1 minute and said, come on, Larisa! And started up again! Ran a couple more minutes, walked half a minute and finished up. Just under 2.8 in 35 minutes, which isn't fabulous, but not too bad considering I thought I was going to do a 4 minute run/ 1 minute walk. Runner's world pace calculator says it's 13 minute pace. My mom's treadmill (I'm at her house) says 13.2.


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5/21/13 4:45 A

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Stephanie, if its any help, I agonised over the same thing too!! 35 minutes straight seemed insurmountable, but I actually felt it was easier than stopping and starting! If a hill appeared I didnt look far away, but just concentrated on the few feet in front of me, that worked LOL!!

Good news, I managed it AND week 5, :)

pretty happy and am now doing some aerobic exercises and jogging 2-3 times a week too.




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5/20/13 12:32 P

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I'm supposed to be starting week 4 and I'm a little terrified because I still don't feel prepared to run for a full 35 minutes....

Stephanie


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5/12/13 6:56 A

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Did W4D1 yesterday and was able to run 32 min. (I thought that was the goal - need to put on my glasses when I'm at the computer!) Can't believe I was able to go that long w/out stopping to walk. So far, I have only run on the treadmill and looking fwd. to actually getting outside this week to see how that goes. I am participating in a 5K on 05/25/13 and anxious to see if I will be able to run (jog) entire race.

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5/9/13 11:02 P

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Great training, Paula! AND your 5K time is quite respectable! Whatever you do, embrace your run experience, run YOUR race, and cherish that feeling when you cross that finish line! I wish you nothing but the best! Cool runnings!
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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PAULACOLLINS's Photo PAULACOLLINS Posts: 747
5/6/13 9:56 P

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Did a test run at the park with my friend (she is much younger than me) who is going to fun the 5K with me on Saturday. I did make 35 minutes but I am pretty slow. I did tell her to feel free to go ahead of me. At the end she only ended up about .3miles in front of me so not so bad. I am going to do one more long run tommorrow before the race on Saturday and a shorter run on Thursday I think. I will just be pleased to finish the race before they open the route back up to traffic!

"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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4/29/13 4:02 A

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I've never run on a treadmill, so a bit longer on day 3 of week 4 probably wasn't so hard for me. Someone told me treadmills are easier, the surface is softer too. What I noticed running outside is that there was a slight hill near the start. When I began I was puffed after this incline, now it doesn't bother me.

Keep up the good work!!


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4/28/13 2:04 P

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Last day of week 4. I only ran for 25 minutes today. It was my first outdoor run, so it was a lot harder than a treadmill. I was also going much faster. Not sure how far I went. The maps say 3.5 miles, but my body says it was better than normal, but not that much better.

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4/26/13 4:18 P

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I'm on 20 mins at the moment - and happy with that - including some quite steep hills (up and down) and learning how to pace myself well.

I'm very good about doing my stretches after my run. The warm-up is much harder! Impatience I guess? I do make myself stretch, rotate joints, and limber up a bit, then I go out and walk for about 3-5 mins - so guess I'm doing a warm-up OK?

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4/25/13 3:33 A

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Well done!!! I felt exactly the same, the 35 minutes continuous seemed SOOOOO long!

When you get to the 5th week, the 30 minute stretch seems MUCH easier too, thats something to look forward to!

cheers



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4/24/13 4:11 P

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I did it! I had done up to 20 minutes continuous running in the past, but I was still terrified for this week. But I ran the whole 35 minutes and hit 3.1 about 2 minutes earlier than the last official 5k I ran. Very excited and happy!

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4/24/13 11:11 A

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Dropped 30 seconds off my first two miles! on my third mile though my legs decided to act up and I added 2 seconds, but made it even though it was a rough day

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4/20/13 2:35 P

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I hope you all are doing a minimum of a 5 minute warmup then do stretch routine after your run. That will prevent DOMS. Also don't go gung ho and over do it. Embrace the recovery days.I speak from experience of not doing that AND time in Physical Therapy! Embrace your run!
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Edited by: MIRAGE727 at: 4/20/2013 (14:35)
Monty, Team Leader
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*SparkPeople's Official 5K Your Way Running Program

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4/20/13 5:41 A

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Well done ROGAN!! (I'm up to 15 mins and enjoying it :D)

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"...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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4/18/13 2:44 P

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Outstanding effort, ROGAN!
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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4/17/13 6:37 A

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Woohoo!! Completed day 3 of week 4, jogged 40 minutes STRAIGHT!!

I am gobsmacked that I could do it. Funnily I have found it easier to just keep going at a steady pace, rather than stopping to walk multiple times. Kept up the momentum!

Thanks for the encouragement everyone!!

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4/16/13 2:42 A

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I'm doing a different training programme to help me transition to running the whole 35-40mins. It's a Race for Life (5k) charity schedule which is used by thousands of beginners. Yesterday my quads were a bit stiff from my downhill dash two days before, but I went out and ran 2 x 10 mins with walk in between. Today my legs are fine! Tomorrow I will do a straight 12 mins. I will track on this challenge once I get to the target time!

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"...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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4/14/13 3:08 A

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As you can see from my small number of Sparkpoints, I haven't been here long, not sure how I set things up when I started, I'll investigate

cheers!

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4/13/13 8:24 A

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Hiya my friend - well done on your second run. I'll keep posting :D Your page is private - do you want to be friends? you can friend me if you do :D

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4/13/13 6:39 A

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Good going RawCookie! Well done!!

I did my second day of 35 minutes. I just kept going, I think without checking the timer and stopping and starting, I got into a better rhythm. Who knows how the next day for 40 mins will go!! Must say I did get overtaken by a VERY fit guy (going by his muscly calves and shoulders), but who cares. Feel a bit pooped now, but will sleep really well tonight.

Keep us posted. glad we are "neck and neck"



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4/13/13 5:58 A

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Today I went out without my timer because it was raining - so I just ran and walked as much as I wanted to - I did 34 mins overall - and a lot of running. I'm not pushing myself to do 35 mins straight - but still tracked the run.

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"...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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4/11/13 12:37 P

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Wow that's brilliant! I can't see how to go from doing 4mins jogging 1 min walking, to suddenly doing 35 mins jogging. It proved to be too big a psychological hurdle for me, and I've started doing the Race for Life training programme, which is doing 10 mins jog and 5 mins walking. It's very confusing all the different training methods. I'm going to get there eventually - but what's the physiology behind suddenly going for 35 mins? I can't believe I could do it just yet. I might be stuck on Week 3 forever!

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"...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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4/10/13 5:58 A

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Don't fall off your chairs, I managed 35 minutes jogging without stopping, day 1 week 4.

Without knowing all the Sparkies had accomplished this, I wouldn't have made it, thanks everyone, you are all stars. thx for the encouragement


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3/30/13 7:46 P

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Thanks Beckyanne!

I ran outside today and it was great to be outside but it was really hard! I did a hard cardio workout Friday night and my legs were really tired. I started off running in a flat park which I thought I would like but I found it really boring. I went back to the route I've been running and it was much better.

On to week 5!

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3/30/13 1:56 A

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QUAIL75-Great time!

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3/29/13 1:41 P

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Improving endurance is huge. When you are really comfy in your distance then you can work on speed IF you want that.Good job!
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It will be interesting to learn how I respond when I do this program again after two years and over 40 races of various distances.I know it will do me good.
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
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0215
Best Damn Race Challenge
Safety Harbor, Fl
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St Anthony's Triathlon
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QUAIL75's Photo QUAIL75 Posts: 6,825
3/29/13 11:54 A

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Week 4, Session 2. I was short on time so did 2 miles in 25 mins on the treadmill. Although I've only run outside a couple of times I noticed my endurance has definitely improved. I did a mile in 11 mins. WooHoo!

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3/27/13 1:55 P

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Nikkii, Glad you love the outdoor running. You will improve over time. Hope you're focused on solid intervals!
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Naomi, you've got a good time going and on a hilly track. Working the intervals to a comfy ratio and designated to your goal time is where you want to be. I would run a 5K, and set a benchmark time to work from.
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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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
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0215
Best Damn Race Challenge
Safety Harbor, Fl
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St Anthony's Triathlon
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QUAIL75's Photo QUAIL75 Posts: 6,825
3/27/13 9:40 A

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Week 4, Session 1! I ran outside again last night and it was great! I still did intervals but I increased the time running with each interval. During the last interval I accidentally did not turn on my timer and I have no idea how long I ran but I think it was for 9 minutes. I'm going to try running straight for 35 minutes tomorrow night on the treadmill.

I did 3.1 miles in 38 minutes in a really hilly section. WooHoo!

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3/23/13 11:02 P

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Week 4.....Whoohooo!!!!
W4D1 (3/19/2013) - 3miles in 44 minutes on TM at gym...Major pain in my left knee when i bend it...HELP!

W4D2 (3/21/2013) - 3 miles in 42 mins @ ParkWest Trail....Knee feels great and it was nice run on a beautiful day. Running Longer...

W4D3 (3/23/2013) - 3 miles in 46 mins @ ParkWest Trail....Great run, dont think i will be hitting the treadmill for a while. Loving the outdoors!

***** Ready for Week 5 next week!!!
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3/21/13 10:25 P

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Week 4.....Whoohooo!!!!
W4D1 (3/19/2013) - 3miles in 44 minutes on TM at gym...Major pain in my left knee when i bend it...HELP!

W4D2 (3/21/2013) - 3 miles in 42 mins @ ParkWest Trail....Knee feels great and it was nice run on a beautiful day. Running Longer...



emoticon preparing for (2) emoticon in April... Whoohooo!!! Getting close!

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3/20/13 4:37 P

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Hi Mirage! I followed ur advice and still following the program. Tuesdays I run on the Treadmill and thats when i hurt it. My sister told me to be careful how i land. Heal Toe and know the last 2 minutes i was running fast and just landing...its feeling better i may hit the elliptical today. thx...

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3/20/13 4:29 P

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Depending on how bad it is, I would see a doctor. I think I mentioned not to go outside the program as it conditions you in a proper time plan. Hope it works out for you.

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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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NIKKII0807's Photo NIKKII0807 Posts: 148
3/19/13 6:45 P

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Week 4.....Whoohooo!!!!
W4D1 (3/19/2013) - 3miles in 44 minutes on TM at gym...Major pain in my left knee when i bend it...HELP!

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2/25/13 11:21 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

Edited by: MIRAGE727 at: 8/11/2014 (08:16)
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:
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL
Chilly Willy Duathlon
Ft DeSoto, Fl
0215
Best Damn Race Challenge
Safety Harbor, Fl
020715
St Anthony's Triathlon
042615


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