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BDTHOM's Photo BDTHOM Posts: 7,377
8/5/15 9:46 A

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Gill, you make a good point. You don't need to go for higher and higher milage. Focus on the outcome you really want, and use that as your guide. You did great through the program. You will do great as you develop a healthy habit that may include running. An intentional, mindful walk every day is a great goal. Adding the element of a run a couple times a week expands the possibilities of your workout. Do what feels good.

Brian
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RAWCOOKIE's Photo RAWCOOKIE Posts: 13,602
8/5/15 4:35 A

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I hope you are OK for your hike on Friday, Brian.

I think staying at your 30m run level - and incorporating walking when you need to - is a good-enough maintenance plan for fitness. I've not felt up to running because of my cough - but have done an intentional 30min walk each day (on top of my everyday walking to/from work/shops etc). This has felt good.

After your encouragement to come up with a plan, I went on the Runners World website and looked at a couple of their newbie programmes. I wrote down the 8-week programme for running 30 mins non-stop. It includes walking 30mins every other day. On there it says that not everyone has the aim of running farther and farther, and that 30 mins a day/or 2 miles at a slow pace are ENOUGH to be healthy. I think that might be where I come to rest!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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8/4/15 9:58 A

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While sitting back on my heals during yoga I felt a tell-tale pain in the back of my right knee. Could be inflammation of the tendon -- brings back painful experience from last summer. I opted not to run today, the first Tuesday I've missed since I started running on March 31. I have tentative plans to go hiking with a friend on Friday. I want to be in good shape for that. I'm going to stop on my way to work and walk the river trail.

Going back to my goals for running, prominent was not hurting myself. I'm feeling enough pains right now to see that I should stay at my current 30 minute runs for a while to toughen up before easing into longer distances. Keeping the consistency and habit are my goals though fall. Transitioning into fall and then winter will be a challenge in itself.

Edited by: BDTHOM at: 8/4/2015 (11:56)
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8/2/15 6:03 P

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Gill, I will go on to a 10K. I'm not sure when I will start. I'm thinking of de-emphasizing the running for a couple months and doing other things like hiking and biking. I would still run on my current schedule, unless I'm doing something else physically challenging.

I ran my official end to my C25K reboot this morning, W8D3: W5/R30/W5. I walked a few of the steeper hills.

Brian
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7/31/15 1:00 P

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We both know we can do a 5k - in a respectable time - it's still the 'what next' question really, isn't it?

You're doing well with your programme - do you think a 10K might be in your future?



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/31/15 12:16 P

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Today I ran W8D2: W10/R29/W18, 4 miles. First run in my new runners. Foot hurt more while running, I might switch back to the factory insoles for my next run. New shoes to try, coaching tip to try to incorporate, and still stretching out the runs was a little much. Running was easy, but too much thinking.

Gill, I'm about done with this C25K Plus (reboot whatever). I challenge you to set an agenda for the next 8 weeks or so to build your habit. You can even start a new thread if you want. I look forward to it.

Brian
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7/31/15 3:03 A

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emoticon Good for You! Those a beautiful runners :)
emoticon
oh, look! the 10K emoticon has blue shoes ...........

Thanks for your encouragement Brian - I'll come up with a plan emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/30/15 7:34 P

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Today I visited the local running store and was fitted for new runners. This is a reward to myself for completing C25K (twice) and running my first 5K (also twice) -- I decided I need two rewards and bought a new pair of shorts too. Just as I've done C25K before, I promised I would stop abusing my feet and get properly fitted for shoes. I finally followed through.

They had me run barefoot on a treadmill making a video of my feet. I got to see my over pronation in close-up, and what it does to my foot and ankle. It's no wonder all my problems are with that right foot. My new shoes are one and a half sizes bigger then the shoes I've been running in. And, as you can see, they are bright blue. I also got my first tip from a running coach and a free pair of socks.



Edited by: BDTHOM at: 7/30/2015 (20:19)
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7/30/15 3:36 P

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I'm so sorry you are feeling poorly Gill. A sore throat is not going to make you want to go running. Take care of yourself and heal.

I encourage you to build the habit first and then the running skill or endurance. It was in the spirit of building habit that I chose to restart C25K after our first time through together. I'm at 18 weeks of following a regular running program. And feel proud that when I felt stressed out Tuesday/Wednesday I reached for the runners, not the food. If you want some ideas, I'd be more then happy to help
emoticon emoticon

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7/30/15 1:31 P

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I seem to be developing a sore throat emoticon and not feeling like running............ it's hard to make it a habit. I'm wondering whether shorter runs on a more regular basis might create a habit (I'm finding the habit-establishing techniques on the eating front are working well with the NoS diet). I might try it...........

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/29/15 10:28 A

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Foot feels much better. Stress relief won over foot pain and I was out Wednesday morning for W8D1: W10/R28/W10. I ran my 5K last weekend and It's been 8 weeks, but I'm not fully done with the program. Good, I don't need to think about or make plans for post-5K Reboot yet. The run was good. Pace was good. Stretched well afterwards. The foot will reveal itself latter in the day.

Brian
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7/27/15 11:56 A

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The inflammation in my right foot is going down and I have much less pain when standing or walking. I will walk, but not run this week. I haven't made plans to move forward or my next goal besides keeping up regular running workouts.

Thank you Gill. Welcome home -- and a shared groan for going back to work Monday morning. I'd love to hear about your weekend. Mine involved running, resting, stretching, and taking my father to a baseball game.

Edited by: BDTHOM at: 7/27/2015 (18:42)
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7/26/15 5:24 P

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So glad you were able to run the whole course and get that sprint in at the end - that's a real victory! Good work!

I did indeed have safe travels and inspiring classes - tired now and heading to bed!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/25/15 7:20 P

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Ran the FroYo 5K in 37:50 on a cool drizzly morning. I ran the entire course and felt good doing it. I feel successful this go around. My time was actually over a minute slower then my race in May. That course was flat and fast, this course was hilly and slow including a half-mile hill near the beginning. I finished right in the middle of my age class, 6 finished faster and 6 finished slower. Most of all, I ran my race. I was in control of my pace. I had energy left to sprint to the finish -- I don't think anybody noticed I was sprinting, but I was.

Gill, the heal pain was a non-issue through the race. I think I wrote something about it becoming a problem latter in the day or getting up the next morning. Make that getting off the shuttle bus on the way home. I'm taking your advise and soaking it while I type. I hope you had safe travels and inspiring classes this weekend.

Brian
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7/24/15 2:57 A

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Isn't it interesting how one side can suffer and the other be fine? My left big toe has been a minor source of trouble for about 20 years, the right is fine.

The rehabilitative yoga probably covers the foot exercise moves. I'm glad to hear you won't be prevented from doing your run on Saturday. Maybe a footbath afterwards would help - with some Epsom Salts in it (or some Rosemary, Lavender, Black Pepper oils or something)

I can't bring myself to go and run this morning - it's pouring with rain and I'm just not feeling it. I know that's a poor excuse - but today I'm using it!

See you on Monday! I hope you can post a photo from the race - and that the weather is perfect for everyone running. Looks like such a lovely route and company.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/23/15 5:17 P

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The heal pain is a flare up of the PF and tight calf muscles. It's not likely to slow the run, because it goes away when warmed up and moving. Latter in the day or getting up the next morning could be quite painful. I feel better after stretching last night. More of the same for tonight.

I will look at your favorites for that foot-exercise article. I have several issues: over pronation, nerve or arthritic pain, and the recurring inflammation in the tendon, all with the right foot. The left is always happy. I have a rehabilitative yoga video I used though last winter leading up to starting to run again. I need to go back and do some touch up.

Have a great run tomorrow. I hope you enjoy your Buddhist course work this weekend. Safe travel to and home.

Edited by: BDTHOM at: 7/23/2015 (17:35)
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7/23/15 3:32 P

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Damn! I hope that settles down before your run. I didn't run on Wednesday because I was up early, home late (same today) - but I'm planning to go out tomorrow morning (Friday) because I'm going to be away for the weekend - leaving Friday lunch-time - and want to get at least one more run in this week if I can. I found a little exercise routine for feet the other day - on here - I added it to my 'favourites' which I think you can look at if you're interested. I get a bit of arthritic stiffness in my left big toe which I want to keep at bay if I can.

Take care :)

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/23/15 2:23 A

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Hi Gill. I was just coming on to update my last post. I've had heel pain since my run on Tuesday. I'm resting today, limiting my workout to stretching. I did some yoga to loosen the hamstring and calf muscles. I'll do the same on Thursday and Friday: a little walking, a little yoga.



Brian
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7/23/15 1:50 A

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You've nailed it!
emoticon
short post - work: early start/late finish Weds and Thurs

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/21/15 10:32 P

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Completed my regular Tuesday run today after work, W7D2: W5/R26/W10. Ran walked 5K (3.1 miles) in 42 minutes. I'm taking Thursday off and running my 5K reboot on Saturday.

Brian
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7/20/15 9:46 A

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Great to see you get out for a run this morning, drizzle and all. I think you can mix and match your workouts. Run intervals some days, and take a long run others. The time does add up when mixing the longer walks with the run.

Like you, I live on a hill with steep roads leading down toward the water (lake in my case). I walk the 3 - 5 minutes down off the hill before I start my official 5 minute warm-up. I don't include the downhill because I like to have a full-stride walk before breaking into a the run.

Edited by: BDTHOM at: 7/20/2015 (09:47)
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7/20/15 3:15 A

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Drizzly this morning - but very calm. Today I walked for 12 mins (which I've not done before, but thought I'd give it a try after seeing what you've been doing Brian) to an 'end-point' - then ran one of my routes in reverse for 16 mins (I was, in effect, running home) then did another 12 mins walk at the end.

W12/R16/W12 = 40 mins! The time flies doesn't it?!

I'm considering what tactic to use for my next run - I'm thinking probably running intervals of 5/10/5 with walking in between.



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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RAWCOOKIE's Photo RAWCOOKIE Posts: 13,602
7/19/15 2:25 A

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Wowee! You were out there for an HOUR! The progress with this system you're using seems to have worked really well for you. Your run sounds lovely - round the lake. Your plan for the pre-race week sounds good.



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/18/15 12:57 P

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Morning run 2.75 miles in the sunshine, W7D1: W10/R20/W5/R5/W20. Lots of runners out this morning to keep me company, the day is forecasted to to 90F. I ran the lake route south today, taking on the larger hills then I have on the northern route I've done the past couple of days. I'm feeling the strain, but still managing by adjusting my pace.

I'm one week away from my 5K reboot. I'm making a race-week plan, and then a race-day plan to avoid mistakes from last 5K. Listening to what my body had to say today, I will run W7D2 (26 minute run) on Tuesday with 2 days rest. I will skip Thursday run and run Saturday on 3 days rest. How I run on Saturday will depend on how Tuesday goes.

Brian
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7/18/15 12:42 P

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Gill, it's great that you got out for an enjoyable run this morning. You can make your running experience anything you want it to be.

You inspired me to take my run this morning. I may have peaked on the enjoyment meter a few days ago. It felt like work this morning. Not bad, just a reminder that today was +/-20-minute run number three in 5 days. It started to feel like I'm training for something, not just out for my morning run.


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7/18/15 1:56 A

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Saturday morning - I went out for a gentle session (didn't want to experience failure!)

w2/r5/w2/r5/w2/r5/w9 30 mins in total, and it was 'easy' and enjoyable - so that will encourage me to do my next run. Lovely morning after a week of grey drizzle.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/17/15 12:35 P

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Excellent - that's very inspiring. I was getting to feel like that last time I ran. I'll get there ;)

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/17/15 9:25 A

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Running the 20 minutes yesterday felt natural. The way walking feels. When I'm walking and feel tired, I slow down. I don't have to stop and gasp for air. I regulate my pace to match my breathing. I noticed a change during my 10-minute intervals last Tuesday. I felt the extra exertion of the long second interval as tiring, but didn't feel that strong urge to walk and catch my breath. I adjusted my pace and glided on through my run. Mindfully noticing this change helped me gain confidence going into Thursday's 20-minute run.

Edited by: BDTHOM at: 7/17/2015 (12:32)
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7/17/15 1:24 A

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and how did it feel, running 20?

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/16/15 10:29 A

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I ran on Thursday, W6D3: W10/R20/W14. I was a long slow run.

Gill, you need to get out there or fall behind :)
emoticon ..........................................




Edited by: BDTHOM at: 7/16/2015 (12:39)
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7/15/15 12:28 P

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I went for a swim with my friend this morning - and am feeling 'normal' again - I'm aiming for a run on Friday. I'm feeling just a weeny bit competitive now you're up to doing 10min intervals - might just have to try and match that!
emoticon ......................................... emoticon

Edited by: RAWCOOKIE at: 7/15/2015 (12:29)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/15/15 10:59 A

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I can understand the temptation. emoticon

Brian
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7/14/15 1:57 P

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I saw a tyre-swing like this hanging from a tree when I went for a walk in the woods last week :) I was tempted, but it was over a sort of muddy stream and I didn't trust myself!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/14/15 1:49 P

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Gill. I love the picture. It's perfect. You only hit the tree if that's what you wanted to do. Perspective and apparent trajectory are explained away by the inner child. In my picture, the rope is overhead, and I'm in full jump knees bent hovering above the ground.

I'm sorry you don't feel right well. You are doing the right thing getting rest and taking care of yourself. Your new runners will be waiting for you. Get better. Thanks for indulging the inner child with me. -- I really like the black doughnut of the swing.

Brian
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7/14/15 12:59 P

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10+10! That's great!

Love your story - I do often allow my 'inner voice' or whatever it is, to decide on a different route - I take it as a 'message' and see where it leads. I'm glad yours turned out well.

I didn't run on Monday - my quads were really sore and I didn't feel right. I still don't feel right actually. So that's Friday and Monday I didn't run.


in danger of hitting the tree I think!

Edited by: RAWCOOKIE at: 7/14/2015 (13:21)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/14/15 10:23 A

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My outward middle-aged man took me on a run this morning (W6D2 -- R10/W3/R10). When I came to the point I normally turn and run south, the inner child still, energized from yesterday's playtime, said "Let's go north." Middle-aged man listened and ran north, passing another middle aged-man walking his dog south. I wished him a "Good morning!" as we passed, he responded with a smile and words of encouragement for my run. That felt good and was energizing. Inner child scores another point.
emoticon

Gill, now my inner child and outward middle-aged man have to ask, did you run on Monday? Did you draw a picture for yourself?

Edited by: BDTHOM at: 7/14/2015 (10:43)
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7/14/15 4:04 A

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That was a wonderful surprise!
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Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/13/15 7:24 P

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An unnecessary -- but fun -- peace offering. This relates to your blog not your running, but I can't post a picture to your blog. I chose to surprise you here instead, and put my inner child on display for the other Rookie Runners.



It's a picture of me jumping rope in my back yard. There are my dahlias and my camellia. Of course they don't bloom at the same time, but how would you know what they are if I didn't draw the flowers. The camellia is not really yellow, but I already made my shirt green. I'm wearing a hat.

I hope you enjoyed my silliness. I hope you enjoyed making your own picture and letting your inner child express herself.

Brian
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7/12/15 3:08 P

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Please don't feel bad about Saturday - I had a great day; you had a good day - nothing lost, and lots gained!

Wowee - 2 x 8min intervals - then a 20min straight coming up! That's awesome progress.

My quads are really sore - I don't know what I've done to cause it - it can't have seemed like much at the time! Maybe it was some strength-training I did on Saturday morning. Anyway - tomorrow is a run day for me - I'll go after work I think - that'll give me the day to 'warm up'!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/12/15 1:36 P

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Good run this morning, W6D1: R8/W3/R8, five minute warm up and cool down. I ran/walked 2 miles out and then walked the 2 miles back home. In week 6 of Ease to 5K everything changes. Today I ran two 8-minute intervals, on day 3 I run 20 minutes straight.

Gill, I still feel bad about Saturday because that was the second change of plans for the same day. I signed up for the 5K of the 25th. I still have to sign up for the trail run on the 8th. I do that at the running store where I also need to get fitted for some new shoes.



Edited by: BDTHOM at: 7/12/2015 (13:47)
Brian
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7/12/15 2:15 A

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What a shame! Sounds like you had a good, active, day anyway. Hope you get your sleep.
emoticon


Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/11/15 11:57 P

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Oh . . . I feel bad, because I didn't go hiking today. The event I was helping with was cancelled due to lack of interest. Sad. I organized the event for eight years and had great turnouts. I had to stop a couple years ago due to family needs. I'm glad I could be inspiration. You inspired me last weekend to go for a hike in the woods with your pictures of Tehidy.

I spent the day bicycling around town running errands. Like a good American I own a car, but my alternate means of transportation is my bicycle. My car needs repair and I dropped it off at the shop early this morning. I bicycled home, running some errands along the way. I got a call from the shop saying the part they ordered was the wrong one and rescheduled for Wednesday. I cycled back to the shop get the car. I have to do it all again on Wednesday morning, except I ride (or walk) on to work instead.

I run tomorrow morning which is late afternoon for you. I'll check back in an report how it went. I think I'll try to sleep 11 hours.

Brian
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7/11/15 2:22 P

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I didn't go for a swim this morning - felt like I had a bit of a cold coming and bleah! Also slept for 11 hrs - so something definitely going on!

However, I did go for a long walk - I was walking for about 3hrs - and did, probably, about 6 miles as I deviated from time to time to explore things!

I hope your hike went well today? It was motivating to know that you had a hike today, and I'd written it in my diary - I was probably less likely to have ventured out if I hadn't had that information! I enjoyed it - will sleep well again tonight (work tomorrow)

Edited by: RAWCOOKIE at: 7/12/2015 (02:13)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/10/15 2:03 P

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Well done Brian!

I haven't run today....... I did a lot of wheelchair pushing today and I just feel like doing nothing this evening. I'm going for a swim tomorrow (Saturday) morning.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/10/15 10:22 A

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Friday morning I ran a good run I started out at a good pace right from the start. Got off my pace a little on the last interval, but slowed it down a bit. Had the energy to "sprint" a little in the last minute. The cooler weather may have helped the pace. W5D3-- 2.37 miles, R7/W2/R5/W2/R7

Thanks for the encouragement TXHRT4U. Gill, I believe you know how your body will adjust and do just fine.

Brian
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7/8/15 1:23 P

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BDTHOM...that is great beginner wisdom emoticon Most of the plans that you will see are always good to follow if it is your first time. Once you know how your body is going to adjust you can modify the 2nd time around. Your doing great! Keep it up!

"Where I am today is where my mind put me."










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7/8/15 12:34 P

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Your point about running farther then getting worn out is what I'm sort of afraid of. I will stay at my 14 mins for now, but will also see if I can do another interval and see how long I go. I think I'm lazy enough not to overdo it! But they do say it gets addictive!
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Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/8/15 10:54 A

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Thanks. You are 8 hours ahead of me. We are always on the opposite ends of the day.

I think you can judge how you feel and what you can do. I follow a plan, so I stop even when I feel I could go longer. That's because I WILL go longer in the next session and the session after that. And, if I get worn out and fail to complete a planned workout, I will feel bad. When I walk, I do what feels good. I walk further if I have the time and energy, and less if I feel soar or tired.

People get into a bind when they follow a plan like the Spark C25K, but think five 60 second runs are too little on the first day and run 10. By week 3 they have run twice as far as the rest of us. They get shin splints doing 2 minute runs the third week and quit.

My beginner runner wisdom of the day: Follow a plan adjusting down if you need to (me). Do what feels good, listening to your body and occasionally setting the timer or run a measured course to measure your progress (you). Run your own run and enjoy.

Have a great day . . . er . . . evening.

Brian
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7/8/15 10:02 A

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Have a good day at work. It's funny being ?6 hours ahead! I think your suggestion of going for a second or third interval is probably the way I'll go - I did feel I could have run longer this morning - but don't want to overdo it!

I don't even know what the temperature is here - it's comfortable though - not too hot!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/8/15 9:56 A

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emoticon You did not let that devil settle in. You ran your run and felt good. If you goal is to regularly move that timer ahead another minute, you might want to stick to the planned time. If you just want to do what feels good, break into a second or third interval whenever you feel like it. You do a great job keeping your runs challenging and safe. I shuffle up the hills and my pace drops considerably. I gear down on those same hills on my bike. It seems fair to do the same running.

It's now 6:30 am here and I'm drinking my coffee and about to go to work. Yesterday was cooler then it has been. It was low 80sF (High 20sC) when I ran after work. Today it will be warmer. For Thursday's run I will deal with low 90sF/30sC. Morning run!

Brian
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7/8/15 4:33 A

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emoticon Great run Brian! and a nice walk too :)

I have a day off today, and as I drank my coffee (decaff) at 6.30am I considered leaving it until later in the day to run - lunchtime maybe........ but then I thought that was probably the devil sitting on my shoulder - so I put on my togs and went out.

Today's run was under a grey sky, with a fresh wind! I set my timer for 14 mins to break through my 13m barrier.

W2/R14/W8 - pleased with that. I also ran up some hills this time - which soon tires me - then recovered by allowing myself to run down some hills! All in all - a good run and I feel I could have gone on longer.



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/7/15 10:53 P

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Plantar fasciitis -- first I have to look it up, and then get the correct spelling past auto-correct. Since I don't suffer from plantar fasciitis anymore, I don't type plantar fasciitis very often.

Ran after work in cooler temperatures. It was W5D2, R6/W1/R4/W1/R6 and a 5 minute warm-up and 25 minute cool-down walk.
Just over 2 miles -- 2.31 emoticon

Plantar fasciitis. emoticon

Edited by: BDTHOM at: 7/7/2015 (22:54)
Brian
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7/7/15 1:40 A

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Sounds like you have an outing to the running store coming up! Plantar fasciaitis (however you spell it!) is no fun - well done for staying injury-free.

Enjoy your Tuesday run!

Edited by: RAWCOOKIE at: 7/7/2015 (01:41)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/6/15 11:01 P

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Hey Gill. I had trouble getting going in the morning. I finally did and got a lot done before leaving the house.

The new shoes are bright and cheery next to the old worn hikers. I need new runners and promised myself a trip to the running store for completing C25K the first time. Have not taken the time to do it.

I don't know if ultra light or barefoot runners are for me. I'm so happy getting through the program this year without injury. In fact, a week or so after I removed the orthotic insole with great results. I had severe planter fasciitis in my right foot several years ago -- a major reason I stopped running. Maybe I'll be ready for barefoot shoes in the future. I need a big toe box for my long toes that need to spread out when I step.

Brian
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7/6/15 1:49 P

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I can imagine how you feel getting back to work. I just had two lovely days off, and today at work felt really hard!



I don't seem to be able to get a sharp photo - don't know why (must have hand-temble). The black ones are my Vivobarefoot Synth Hikers - they have an ultra-thin sole, which I'm nearly through - but I've worn them for about 8 months I think, so I've certainly got good use out of them! I've worn them all day, and run in them, and hiked in them! I'd get those again - but I can't see them on the website now.
The new ones are Merrell Pace Glove 'barefoot' zero drop shoes - there is substantially more padding in the sole - but the toe box is lovely and big - they felt great this morning I have to say!

I know that zero drop minimalist shoes are not for everyone - but they seem to suit me and I love having my feet flat on the ground.

Edited by: RAWCOOKIE at: 7/6/2015 (13:51)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/6/15 10:09 A

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Good job, Gill. You are sticking to your commitment and getting faster. Occasionally increasing the timer to run longer is as good a way to increase your runs as all the intervals and stuff my phone has me doing. If it feels good, do it.

I've had four days off work and now have to go back. Just as I'm becoming acclimatized to the hot dry weather (temps forecasted to remain in the 90sF/30sC through the week), I got used to the lazy mornings sitting on the deck or under the maple tree. I run Tuesday.

Brian
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7/6/15 2:38 A

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Today's run was at 6.30am w2/r13/w8

My new shoes were comfy (more padded than my old Vivobarefoot one) - I'll post some pictures this evening.

I ran farther than last time, and was surprised when I looked at my stopwatch and saw 13mins (+a few secs) - I must have been running faster! Next time I think I will set my timer for 14mins and just push myself past 13mins a little bit!

emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/4/15 2:31 P

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Well done Brian! I've been choosing as many level and downhill routes as I can recently - there are quite a lot of streets and paths with steep steps here - so if I'm going up or down steps, I walk! I've also learned to take very small steps when going up hills - I think Jeff Galloway calls them 'shuffles' - not sure if I'm doing exactly what he has in mind, but it feels like a sort of shuffle - just about putting one foot in front of the other when going uphill.

We don't have a lot of real woodland areas here - but I've walked through this one before - after dropping down from the coast path - and the change in air and atmosphere is tangible once I enter the woods - the trees feel so peaceful and protective, and fresh. I'll take my camera.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/4/15 1:15 P

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Me, at 7:30am I ran my W5D1 workout -- 5R/2W/4R/2W and repeat. I could feel the latent fatigue in the thigh muscles from Thursday's 40-mile bike ride. The first 3 minutes were a bit of a struggle, but I settled in and cruised through the hills with minimal panting. I guess adding hills is part of the plus in "C25K plus." My first time through I avoided all hills.

Gill, swimming is great exercise. Getting out to walk in the woodlands is something I encourage.

I intended to make running trails a big part of the "plus," but I guess I dropped that. I wasn't where I wanted to be in terms of fitness and building routine seemed more important after my 5K.

Brian
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7/4/15 6:13 A

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Today I swam - got up to the pool for 7.30am :)

Tomorrow I'm going to take myself off to a local woodland park and check out their trails - they have some routes measured out - but on the internet they sound quite complicated. It's a lovely place to go to anyway - about an hour and a half on the bus each way - but I shall enjoy it.



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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7/3/15 12:16 P

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That's all great news Gill. Willingness to run latter in the morning might be a sign of confidence. Committing to a schedule takes the decision out of the mix and building habit. Learning to control your pace is an important skill for runners. Going out running with that workday-grind tiredness and coming back feeling stronger IS the daily reward. Long term reward is of course better health.

I'm feeling lazy today. I slept in (7:00 am, haha). It's another beautiful blue-sky day (oh but temps in the 90sF/30sC) . I'm enjoying a cup of coffee on my deck. No running today. Rest and recuperation from the bicycle ride yesterday. Yoga latter in the day.

I'll run tomorrow and finish my 5th week of C25K plus having run just 2 days and only Day 1 of Week 5. I started out on Tuesday without advancing to week 5 and just stuck with it. I'm out of synch to the calendar now, but I don't care. In week 5, the Ease to 5K program changes the workouts with every run. I will disregard the designated weeks all together and just run the program workouts in order. Looking ahead at my schedule, this won't be the only time I miss a run to a more strenuous activity. That's my long term running plan, I'm just starting now.

Brian
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7/3/15 7:03 A

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emoticon great! I love Yoga with Adrienne's videos too - haven't done any for a while, so thank you for the reminder.

Sounds like you've been doing some brilliant 'cross training'
emoticon emoticon emoticon

I did run today. I ran for 13 mins without stopping (except for a slight pause to let a vehicle go by on a narrow street). My session was 2m walk/13m run/8min walk. I'm pleased with that - the run intervals are feeling much 'easier' and I think I'm pacing myself better.

I am also pleased that I went out for a run at about 8am. My new determination to run on Monday, Wednesday and Friday NO MATTER WHAT seems to be working; I used to need to get out to run at about 6am....... and if I slept in longer, by the time I got up it seemed 'too late'. Today I am working a late shift at work, so I allowed myself longer in bed - but when I got up, I still wanted to run :)

That's it for me this week - 3 runs done! Tomorrow my goal is to swim.

Edited by: RAWCOOKIE at: 7/3/2015 (07:08)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/2/15 10:25 P

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I did grab the rope and jump. It's a new set of muscles so I did intervals. I accumulated 5 minutes of jumping. Then I did my resistance bands followed by some Yoga with Adriene.

Today was my usual run day. Instead I took the day off work and joined a friend for a 40 mile bicycle ride through a couple rural towns. I'm not sure if I'll feel right to run tomorrow. I've been preparing to run just twice this week due to the heat and the long ride.

I know you will run tomorrow. Enjoy!

Brian
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7/2/15 3:19 P

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emoticon sorry for the girly emoticon - as you know, it's all Spark has to choose from! jump rope is great exercise - I hope you had a go? Jump rope and hula hoop both need a bit of a clear space; I have to move bins and chairs and stuff to make just enough space!

This morning I did resistance band exercises - mostly arms.

Tomorrow's my run day - and I'm looking forward to it.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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7/1/15 9:22 P

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Good for you mixing it up and trying something new. Work leaves me drained and tired too, but running works for me. I tend to feel more energy when I'm done. Or, I feel physically tired and ready to sleep, not mentally spent. Morning running had that same wake-up energy lift.

Before work hula-hooping . . . I'd go to work happier. Maybe not. Never got the hang of the hula hoop. I'm sure there is advice to be given, but I'm unlikely to go out and get a hoop. The "childhood toy" I have sitting by my back door is a jump rope. I have yet to use it, but I just might today. I thought it would be great fun and good warm-up before strength and stretching. Which, I just happen to have on my schedule for today.



Brian
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7/1/15 2:37 P

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Well done for getting your run in. I was standing outside my front door hula-hooping at 5.30am yesterday - so lovely in the morning air before it gets hot!

Today, I broke my usual pattern too - I ran AFTER work! (I usually go first thing in the morning). I always feel 'tired' when I get home from work - but I just decided to do it - and it was actually great! There was a sea-breeze here, so not unbearably hot - I ran for about 10 mins, then stopped and sat and watched the sea breaking over the rocks for a bit - then I walked/ran back at a leisurely pace. I had such a big smile on my face
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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6/30/15 10:38 A

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Consistency and routine are friends to my developing habits, but this week is not routine. I'm in training all day Mon and Tue, have social events in the evening, a long bicycle ride planned for Thursday (usually a run day), a holiday weekend comming up, and it's uncomfortably hot here through next week. Whew . . .

To cope, I ran at 5:30 this morning. I usually run in after work, except on weekends when it's more like mid-morning. It was great. Now I'm free for whatever the rest of the day has for me -- most likely a long drive in the heat of the afternoon in heavy traffic. Glad I did some yoga and mediation too. I'll need the inner peace.

Edited by: BDTHOM at: 7/1/2015 (18:57)
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6/29/15 3:20 P

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Good plan, and it's good to see you got out for a run today. Great weather sure helps. I'm lucky that my work is very consistent and easy to plan around. The rest of life is hard enough to schedule around.

Edited by: BDTHOM at: 6/29/2015 (20:00)
Brian
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6/29/15 3:09 P

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I woke up to a splendid morning - so I put on my togs and went out for a run. I set my stopwatch, and, after a couple of minutes warm up walking, I ran until I needed to stop; the stopwatch said 14mins - so that was at least a 12 min non-stop run; I'm pleased with that. Then I headed for home running and walking in turn.

I've decided: I will run on Mondays, Wednesdays and Fridays. This means it doesn't depend on what shift I'm working, or what the weather is like - I just do it.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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6/28/15 3:02 P

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You are right - thanks Brian :) watch this space.



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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6/28/15 1:32 P

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Today I completed week 4 of my C25K plus. Run workout was 2.2 miles that I ran in one direction. Then, I walked the 2.2 miles back. It's time to set the date for my ending 5K and get new shoes.

Gill: This is the time habits are gained or lost. The motivational friend in me says "You have to get back out there and run." The rest of me knows it can be hard. I will have trouble this week myself. My work week is disrupted with two days of training. Temperatures are forecasted in the 90s F (the 30s C). I have several family social engagements. And, I'm taking Thursday off for a long bicycle ride with friends.

Brian
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6/27/15 6:11 A

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emoticon I've started feeling the heat here too & an early morning run seems more likely than a late evening one!

I've not done another run this week - been feeling very tired with work - I am just going for a walk around the block before lunch.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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6/26/15 11:19 P

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Good run today (D2/W4) of 2.2 miles and another 1.2 miles of walking. Temperature when I ran was 86F (30C). Warm for a northern coast resident. Next week temperatures are predicted in the upper 90's. I took water with me today. I'm considering shifting to a morning run next week.

Brian
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6/26/15 11:09 P

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Good run today (D2/W4) of 2.2 miles and another 1.2 miles of walking. Temperature when I ran was 86F (30C). Warm for a northern coast resident. Next week temperatures are predicted in the upper 90's. I took water with me today. I'm considering shifting to a morning run next week.

Brian
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6/25/15 3:52 P

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I agree. I've been walking after work for years. Turning two of those days into runs is doable. I leave work ready to run, and stop at the park on my way home. My Thursday run is put off to Friday because of a regularly scheduled meeting.

Brian
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6/25/15 1:06 P

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Keeping it up is the challenge emoticon
getting out of the door is the hardest part - once I'm out there, I love it!



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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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6/24/15 12:13 P

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Both of you are doing emoticon Keep it up!

"Where I am today is where my mind put me."










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6/23/15 11:04 P

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Gill, that sounds like a nice run. Great to see your just run strategy working so well for you.

I'm just as happy with my choice to leave the thinking to the Easy to 5K app. I just started week 4: walk 5/ run 4/ walk 2/ run 6/ walk 3/ run 4/ cool down. I do it over a 3.5 mile course extending the cool down to 20 minutes or so.



Brian
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6/22/15 1:30 P

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Yes, it's great to see more experienced runners supporting us here - thanks so much!

Kicked into action by your post, Brian, I put my gear on and trotted out into the afternoon.....I'm staying at a friend's house at the moment, so wasn't sure where to run to - but I followed my nose and ended up doing a really enjoyable (away from the traffic = enjoyable in my book!) route around the quays and estuary inlets - I don't know how far I went, but was out for 54 mins - so I reckon I may have been actually running for at least 30 of those minutes. I did a good 10min cool down as it was uphill back to the house. I feel very pleased with myself for getting out there. I'm going to log it as 3 miles - it might have been more.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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6/22/15 11:47 A

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Thanks for the tip TXHRT4U. Consistency with recovery is what I'm striving for when I choose to reduce the intensity of my runs in favor of the consistency.

Gill, I saw you on the milage board too. You must have gone out for another run after that. The three miles are my combined run/walk. I like keeping the total in that range.

Brian
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6/22/15 11:23 A

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Brian and Gill you all are doing a GREAT job! Keep it up. Keep up the consistency and make sure you are fully recovering! emoticon

"Where I am today is where my mind put me."










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6/22/15 6:00 A

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Good job Brian! I just saw your '3 miles' post on the other thread - and it has Sparked me to get my running shoes on this afternoon! I have a day off today - apart from a work appraisal meeting at midday - and it's raining; but that's not an excuse to sit on my butt all day!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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6/22/15 1:02 A

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Ran my weekend run completed week 3 of C25K plus, and 12 consecutive weeks following my running program.

Brian
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6/20/15 9:45 A

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Thanks for the comments and encouragement. I'm completing 12 weeks of running three times a week. I see that as my greatest accomplishment here. I'm working to continue that streak through this second round of C25K. I'm concentrating on maintaining steady breathing, slowing my pace as needed. No open mouth panting anymore. Maybe some deep open mouth breaths to get me through the first couple minutes while my body adjusts to the run :)

Brian
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6/20/15 1:14 A

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Great job!! I am hoping to be able to start running again soon, so looking at a variety of programs and tweaking them seems like a great way to go.

Trish



If all you get is all you give, then you should only give all you''ve got.
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6/19/15 4:18 P

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That's very encouraging - thanks for sharing that with us.
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
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6/19/15 12:27 P

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It took me a really long time to "break the 5k barrier" as someone else put it. I ran my first 5k in March 2013, but I didn't push past that distance until almost November of that year. I didn't use any program, I just ran when I felt like it and walked when I felt like it, increasing the amount of time spent running until I could do it continuously. Once I did break through the 5k distance, my distance increased exponentially. I ran a marathon last summer and am preparing for my second. Patience with yourself is definitely key. Keep up the good work, everyone!

- Amy

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6/19/15 10:19 A

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Hi Gill! Glad you found the thread. I think that just running at your own pace is the goal. Fantastic that you just started doing it and left the timer behind. That is what it's all about really. I'm in that not ready to start 10 K training what do I do place too.

I went back to my smartphone app -- I carry it, I might as well use it. It is liberating in I just push the start button and do what it tells me to do, walk-run-walk-run . . . I don't, or try not to think about the length of the current interval (they change from interval to interval). I'm learning to listen to music while I run. I'm becoming one of those tuned out headphone wearing runners ;)

Edited by: BDTHOM at: 6/19/2015 (12:23)
Brian
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6/19/15 2:54 A

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emoticon Hi Brain! Hi Corrina!

I tried something different yesterday morning - I went out WITHOUT MY TIMER and just did a run, with walks when I needed them. It felt good - and I might keep repeating that.

I found myself not being able to decide what intervals I wanted to set my timer at - and then just put the darn thing down and thought 'Just Do It!'

It was very liberating. emoticon
My thinking is that if I do the same route each time, and allow myself to run/walk freely - I'll see if my running intervals get longer of their own accord. I think they might. If it doesn't work, I'll go back to using a timer.

I did use a stop-watch however, which I left running at home as I went out the door - so I could time the overall length of the session.

Breaking the 5k barrier is a challenge. Mostly, I want to enjoy running confidently.

Edited by: RAWCOOKIE at: 6/19/2015 (02:56)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...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
www.sparkpeople.com/system/howitwork
s.asp


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6/18/15 10:44 P

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Ran my W3D2 on Thursday.

Hi Connie. Thanks for joining the conversation, er the conversation that is about to start above..

Edited by: BDTHOM at: 6/19/2015 (10:20)
Brian
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6/18/15 12:49 P

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I'm kind of doing the same thing. Just redoing C25, I may finish Spark Rookie next..LOL

Corinna
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6/18/15 10:03 A

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I finished SparkPeople's C25K-like program a couple weeks ago. I ran my 5K at the end of the ninth week of training. After those nine weeks of training I felt fatigued and not ready to settle into 2-3 miles runs or move forward into a 10K program. I needed a break but feared that if I stopped I wouldn't start again. My solution was to start over again with a different C25K using the easy first few weeks to decrease the intensity and then ease back to it. I'm in week 3 now feeling rested and fresh without missing a workout, and doing 3-minute intervals. I'm using "Ease to 5K" this time around and week 4 starts 4 and 6 minute running intervals.

Brian
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