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BECKILG's Photo BECKILG Posts: 7
9/20/10 7:23 P

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I do w4d1 tonight... I'm actually kind of terrified! I need a flat place to start these, the first day always runs me into hills!

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JMAC23 Posts: 265
9/20/10 12:14 P

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Just did W4D1. It seemed really hard but I warmed up on the elliptical for 10 min instead of walking on the treadmill for 5 so that is probably why. Oh well I finished anyway and now I know better.



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A-NU-ME-N-2011's Photo A-NU-ME-N-2011 Posts: 376
9/20/10 11:15 A

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Yall are doing so good. I been on week4 for 2 weeks now and its so hard for me. I'm determined to start week 5 next week.



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AJBOYER222's Photo AJBOYER222 SparkPoints: (0)
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9/19/10 7:39 A

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Week 4 is done for me too! It's getting harder but I'm still able to do it. Tried a different route last night and got stuck running up a small hill on the last 5 minute run - ugh. It felt a lot bigger than it was! :) Bring on week 5 . . . although I'm super nervous about that 20 minute run on day 3.

Amy - Running in Pennsylvania
Zumba Lover and half-marathoner in training!
BLC22 - Tenacious Jungle Tigers

Running for a Cure! pages.teamintraining.org/cpa/hershal
f13/aboyer4ji5


Follow my fitness journey on Facebook! -
www.facebook.com/ConfidentAndFit

"Go confidently in the direction of your dreams. Live the life you have imagined." Henry David Thoreau


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ELSTAMEY's Photo ELSTAMEY Posts: 127
9/18/10 9:06 P

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FOXXYROXXYD, is Robert Ullrey yelling at you on a podcast? If so, which one?

I could use someone yelling at me sometimes. :) I like Chubby Jones' podcast for her encouragement and countdowns on the runs.When she starts counting down, I try to go a little faster. But I also really like the music on the podrunner podcast this week. Those sexy gasps make me want to dig in and keep running! :)

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JMAC23 Posts: 265
9/18/10 8:32 P

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I start week 4 on Monday. I am very excited! I just need to focus on the distance not the time or else I will psych myself out.



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TERESAD30 Posts: 11
9/18/10 6:19 P

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I just did W4D2. Yay me! I run on a treadmill at the gym. I am very excited about this training schedule and can't wait until I can run my first 5K.

XXEDRA's Photo XXEDRA Posts: 1,028
9/18/10 12:43 P

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I just completed W4D1. It wasn't that bad. I remember looking at the whole training program six weeks ago thinking how intense this would be.

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FOXXYROXXYD's Photo FOXXYROXXYD Posts: 2,512
9/17/10 8:36 P

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Hi everyone - great work on W4! I graduated the program earlier this year and ran my first 5K in March. The heat and my summer schedule KILLED my running momentum. I was able to keep up with running a little but fell way behind. So for the past couple of weeks I have been running about half a mile 3 times a week. Today I picked back up with W4D1 and it felt great! I think I just like to hear Robert Ullrey yelling at me to RUN!
Here's to a great week 4!

FoxxyRoxxyd
Full-time Rv'er - Currently in Arkansas



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ELSTAMEY's Photo ELSTAMEY Posts: 127
9/17/10 4:04 P

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Straymonet, don't compare against other people's paces. It's much better to track your progress and measure against yourself.

I did this program last year around this time, so I may have some muscle memory helping me work faster. I also started the program a couple times when I first started exercising 1.5 years ago. Each time I've started, I've felt better and better with each attempt. I'm working hard to beat my time last year in my first 5k. It probably won't be by much,but I'll be happy to be able to run the whole thing and not feel so out of breath or get beaten by as many children. ;)

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STRAYMONET's Photo STRAYMONET Posts: 115
9/17/10 7:48 A

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Completed W4D1 last night at the gym! It was pouring! But I know now how fast I can go and it's not very fast! :) Elstamy you blew me away!! I ran up to 5.5 mph on a 3.5 incline so I will do my best and work on my speed as this goes along. But it felt great to have accomplished it!! Saturday a.m. is supposed to be beautiful runnign weather for D2. Can't wait!! :)

Walt Disney said...
The way to get started is to quit talking and begin doing.



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ELSTAMEY's Photo ELSTAMEY Posts: 127
9/16/10 8:47 P

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I'm embarking on day two tomorrow! It'll be another treadmill run, but I'm going to try to increase my pace on the runs, so I can go further!

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MILIO99's Photo MILIO99 Posts: 29
9/16/10 8:27 P

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Week 4 day 3 is in the books! I did change it up though. I changed the order of the 3 and 5 minute runs. I ran 3,5,5, and 3. It just seemed like it would be easier and it was. I didn't have to slow down as much as I did on Day 2. I'm not running again until Monday as I work three 12hr shifts in a row this weekend. Monday is only an 8hr shift so I'll run after work. Good luck to all!

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STRAYMONET's Photo STRAYMONET Posts: 115
9/16/10 7:56 A

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Starting week 4 tonight! Calling for rain though. should be interesting! :) You've all done fantastic! Great job!

Walt Disney said...
The way to get started is to quit talking and begin doing.



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ELSTAMEY's Photo ELSTAMEY Posts: 127
9/15/10 10:49 P

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Completed wk4, d2 tonight! It was tough, but I finished each run w/o stopping and I tried to push myself to speed up towards the end of each run. I feel like I go slower on a treadmill b/c I watch the clock and count down so much. This time my walks we're 3.5-4mph and runs were 5.5-6.2mph, so not that different. I'm going to try running faster next time! I really want to get closer to 5k distance and hope my heart rate will better regulate on my next run!

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MILIO99's Photo MILIO99 Posts: 29
9/14/10 4:59 P

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W4D2 completed! Oh, that last 5 minute run is a killer! But I did it :) After the cool down I even ran for an additional 2 minutes. Total workout 40 minutes. I think I will incline walk tomorrow and finish up wk4 on Thursday.

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MILIO99's Photo MILIO99 Posts: 29
9/13/10 10:44 P

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W4D1 completed earlier today. I struggle a bit with the second 5 minute interval. I put the incline to zero and slowed down a bit. Made it thru!

Edited by: MILIO99 at: 9/13/2010 (22:45)
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SODEEP's Photo SODEEP SparkPoints: (0)
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9/12/10 5:41 P

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First day of week four done today-was alittle tough on the second five minutes but I made it, woo! emoticon

Let me not to the marriage of true minds
Admit inpedments. Love is not love
Which alters when it alteration finds,
Or bends with the remover to remove:
O no! it is an ever-fixed mark
That looks on tempests and is never shaken.

"If you stand for nothing, you'll fall for anything," Malcom X


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LOVELYRITA81's Photo LOVELYRITA81 Posts: 44
9/10/10 8:02 P

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W4D3 done! Week five here I come.

Edited by: LOVELYRITA81 at: 9/10/2010 (20:02)
My running and eating blog.
dinaruns.com
TESSA1964's Photo TESSA1964 Posts: 1,553
9/9/10 10:24 P

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Finish w4d3 today. Ran again after work. It was a lot easier this time. Been trying to rain so the humidity was up again. Always gets up before it rains or trying to rain. Tried to slow down, but seemed to go faster. Anyway still loving it. Week 5 here I come.

Teresa


I know that at times I will be troubled,
I know that at times I will be belabored,
I know that at times I will be disquieted,
But I believe that I will not be overcome.
Amen.

- Julian of Norwich
"Prayer is the best weapon we possess, the key that opens the heart of God."

--St. Pio of Pieltracina
10/2/10 - 38:32 --12:26 min/mil 5K
10/30/10 - 37:56--12:15 min/mil 5K
4/9/11 38:44 -- 12:28 min/mil 5K
4/16/11 47:37 --


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LOVELYRITA81's Photo LOVELYRITA81 Posts: 44
9/8/10 9:36 P

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W4D2 done! It is getting easier. emoticon

My running and eating blog.
dinaruns.com
TESSA1964's Photo TESSA1964 Posts: 1,553
9/7/10 10:06 P

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w4d2 in the bag. I ran today after I got home from work, instead of after dinner. I learned a few things. If I plan on running during the day, I need to eat something other than an Vegetarian lunch. And the humidity was bad today. I finish my run, even with problems. I stuck with it.

Teresa


I know that at times I will be troubled,
I know that at times I will be belabored,
I know that at times I will be disquieted,
But I believe that I will not be overcome.
Amen.

- Julian of Norwich
"Prayer is the best weapon we possess, the key that opens the heart of God."

--St. Pio of Pieltracina
10/2/10 - 38:32 --12:26 min/mil 5K
10/30/10 - 37:56--12:15 min/mil 5K
4/9/11 38:44 -- 12:28 min/mil 5K
4/16/11 47:37 --


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CHANGE188's Photo CHANGE188 Posts: 1,281
9/7/10 7:06 A

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W4D3 Done! It's cooler and less humid today which made it easier. See everyone on week 5!

�At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have ignited the flame within us."-Albert Schweitzer



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LOVELYRITA81's Photo LOVELYRITA81 Posts: 44
9/6/10 1:46 P

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W4D1 done!

The last five minutes were hard but it may have been easier if it wasn't so hot and humid here in Central Florida.

My running and eating blog.
dinaruns.com
CHANGE188's Photo CHANGE188 Posts: 1,281
9/6/10 9:53 A

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Yay Tessa! You go girl!

�At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have ignited the flame within us."-Albert Schweitzer



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TESSA1964's Photo TESSA1964 Posts: 1,553
9/5/10 10:29 P

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I'm here at week 4. Finish w4d1 today. I was expecting it to be really hard. Don't get me wrong it was hard, but doable. Got through it fine. Looking forward to day 2 of week 4. Hello LJOHN44 emoticon

Teresa


I know that at times I will be troubled,
I know that at times I will be belabored,
I know that at times I will be disquieted,
But I believe that I will not be overcome.
Amen.

- Julian of Norwich
"Prayer is the best weapon we possess, the key that opens the heart of God."

--St. Pio of Pieltracina
10/2/10 - 38:32 --12:26 min/mil 5K
10/30/10 - 37:56--12:15 min/mil 5K
4/9/11 38:44 -- 12:28 min/mil 5K
4/16/11 47:37 --


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CHANGE188's Photo CHANGE188 Posts: 1,281
9/3/10 7:23 A

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W4D2 in the bag! Have a Happy Labor day everyone!

�At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have ignited the flame within us."-Albert Schweitzer



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CAG931's Photo CAG931 Posts: 435
9/3/10 5:03 A

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I am hoping to run Saturday morning I am finnally done working nights so I have to change things around I am putting off week 5 maybe a week I will see.

Cheryl in Tucson, AZ


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JAIMEK6's Photo JAIMEK6 Posts: 92
9/3/10 12:25 A

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Like mu hubby says...I'm just proud we are making the effort, much less in this heat. Good luck with D2. I just finished it tonight. I was going to do it last night, but I started the 30 day shred. I made the mistake of doing that first. There was no way I was going to be able to run after that. Hopefully I will get to D3 Monday. Going out of town this weekend. Have a great Labor Day!

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CHANGE188's Photo CHANGE188 Posts: 1,281
9/1/10 7:19 P

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I know 70 isn't really hot but at 6am I wasn't expecting it. Don't get me started with the humidity. I hate it!!!! 90'F- Forgetaboutit! Planning on doing D2 on Friday morning

�At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have ignited the flame within us."-Albert Schweitzer



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JAIMEK6's Photo JAIMEK6 Posts: 92
9/1/10 12:08 P

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Way to go LJOHN44!!! On to W4D2 tonight. It is hot here as well, 90F. I run on a treadmill, but it is in my garage. At least I can point the box fan directly on me while running. lol! Good luck with day 2!

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CHANGE188's Photo CHANGE188 Posts: 1,281
9/1/10 7:05 A

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w4d1 is in the bag! I'm not gonna say it was pretty. It's hot today 70'F and humid. That's probably not a big deal for most people but I hate running in the heat. I would prefer to run in a snow storm. So would my running buddy. She did great today despite the heat.

�At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have ignited the flame within us."-Albert Schweitzer



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CHANGE188's Photo CHANGE188 Posts: 1,281
8/31/10 7:38 A

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Yay Jaime! I'll be starting W4 in the morning.

�At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have ignited the flame within us."-Albert Schweitzer



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JAIMEK6's Photo JAIMEK6 Posts: 92
8/31/10 12:00 A

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Completed W4D1 tonight and totally kicked it! I didn't look at the run/jog intervals before I started, so I was a little intimidated by the 5 minute run when I heard Robert (the podcast guy) say what they were. But I didn't let it get the better of me. W4D2 on Wednesday night. See everyone then! Happy running!

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ILIKECACTI's Photo ILIKECACTI SparkPoints: (0)
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8/29/10 9:46 P

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i just finished week 3 today... not sure if i'm ready to move on, but i will be trying week 4 on my next run!!

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FINDINGME81's Photo FINDINGME81 Posts: 91
8/26/10 1:09 P

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Lost track a little bit last week with all the back to school chaos beginning. So I am restarting week 4!

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MOMMANURSE34's Photo MOMMANURSE34 Posts: 147
8/24/10 5:38 P

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I am officially done with week 4 and will move on to week 5 this thursday, wish me luck. I wish everyone continued success on their running journey. WE CAN DO IT!!!!!!!

First 5 mile race 10/10/10
Time: 1 hr and 6 mins

Second 5 mile race 3/13/11
Time: 1 hr and 3 mins
KMCGRATH1's Photo KMCGRATH1 Posts: 11
8/23/10 4:28 P

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Today I officially started week 4, day 1...and it was quite a struggle but I made it through.

On the last 5 min jog, with two minutes to go, I had to drop the speed down even more to 4.8...just felt my heart ready to jump out of my chest. But I didn't give up!

I will tackle it again on Wednesday, I do see myself definitely repeating week 4.

We can't control some things in our life...but we can control what we put in our mouths!


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TENACIOUSLADYT's Photo TENACIOUSLADYT Posts: 434
8/23/10 3:47 P

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Happy to report that I finished my 9th day on Week 4, and after three rounds I am finally moving on to Week 5 on Wednesday!

So long Week 4!

Keep up the great work, all! You can do it!

Decide. Commit. Succeed.

Slow & steady.
------------


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JKSOCAL's Photo JKSOCAL Posts: 1,590
8/23/10 2:44 P

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Wow! Good for you! The sprints sound intimidating - I'm impressed you even tried them, let alone got through all that!! :) WOO HOO!

"Everything in moderation, including moderation."
- Oscar Wilde



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MOMMANURSE34's Photo MOMMANURSE34 Posts: 147
8/23/10 2:35 P

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I wanted to give you guys/gals some feedback on my run Saturday with my brother who is training for the Rugby team in college. The run consisted of walks for 1 mins with jogging for about 2 mins with sprints that just about "KILLED ME" for about 30 secs. I continued this routine for 40 minutes and never stopped once or complained. At the end of the 40 minutes my little brother gave me a high-five and said "WOW YOU ROCK" and that made my day. I am so very happy and proud in how far I've come and how much I accomplished. Tuesday I will complete week 4 and move on to week 5 on Thursday. I wish everyone continued success with their runs.

First 5 mile race 10/10/10
Time: 1 hr and 6 mins

Second 5 mile race 3/13/11
Time: 1 hr and 3 mins
EINAHPETS81's Photo EINAHPETS81 Posts: 182
8/23/10 7:23 A

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Thanks to all of you in this group! I did my W4D2 run yesterday, and actually thought of this group when I started to lag about halfway through. It's amazing how just reading through the thoughts and advice of people you know are going through the same thing on some other little corner of the planet can help push you through a tough run. Thank you all for that! Have a wonderful week!

"The space between the tears we cry is the laughter keeps us coming back for more." -DMB

Every Minute Counts! C25K CHALLENGE:
Week 1 (2/14-2/17) Total Minutes Run: 90
Week 2 (2/18-2/24)
TMR:
Week 3 TMR:
Week 4 TMR:
Week 5 TMR:
Week 6 TMR:


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MCSNYDER1's Photo MCSNYDER1 Posts: 3,725
8/21/10 4:22 P

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Hi, team! No, I didn't quit the team, not did I die or anything like that. I have been totally swamped with school starting 3 weeks ago (crazy, huh), getting in all my fitness and spark time, and trying to spend 5 minutes with hubby each day! So, I think it may have been 3 weeks since my last post~!
I have been exercising my fanny off, literally.

I have finished my first week of W4. Since I started C25K like a maniac and almost quit, I have slowed way down, and I am doing each week twice!!! I don't care how long this takes----I just want to become a runner for life! I am averaging an 11 min. mile!

I will do my 2nd week of Week 4 starting on Monday. I have found that by not pressuring myself, I am rarely sore, my form and breathing are great, and I want to train every day--although I don't! I even keep going after the podcast has stopped!!!

Anyway, I am proud of me! I am also proud of all you guys!!! I just wanted to check in and let you know that I'm still around and running even though I'm not posting on this board regularly. I have been running---but I haven't run off!!!!
MAry

Edited by: MCSNYDER1 at: 8/21/2010 (16:25)
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MOMMANURSE34's Photo MOMMANURSE34 Posts: 147
8/21/10 2:05 P

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My birthday was on Thursday so no running for me that day. Today will be day 2 of week 4 done a little differently as I will be running with my little brother who is training for Rugby. Wish me luck my spark family.

First 5 mile race 10/10/10
Time: 1 hr and 6 mins

Second 5 mile race 3/13/11
Time: 1 hr and 3 mins
JKSOCAL's Photo JKSOCAL Posts: 1,590
8/21/10 10:24 A

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I start Week 4 tomorrow - I'm a little nervous, but anxious to get started, too. I found this week that on my non-running days I actually missed it! Now THAT is a new thing for me.

I had some shin splints last week, but in a way it helped me out - made me keep my pace a little more slow and steady. I think I'm improving in being more consistent.

Great job everyone!

"Everything in moderation, including moderation."
- Oscar Wilde



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NIMMYT's Photo NIMMYT Posts: 55
8/20/10 7:22 P

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I finished Week 4 yesterday! Yahoo!!! I think I run very slow but that's okay.

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TENACIOUSLADYT's Photo TENACIOUSLADYT Posts: 434
8/20/10 4:24 P

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Finished my 8th day of week 4, my 3rd time around without stopping. Today was a bit rough, but I pushed through and got through my mental hurdles!

Keep going everyone!

Decide. Commit. Succeed.

Slow & steady.
------------


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WILD22's Photo WILD22 SparkPoints: (0)
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8/20/10 1:47 P

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I just completed W4D3. I run on a treadmill so distraction is something I really need. I turned my movie on today only to find out that there was only 12 minutes left. I completed my run but it sure was boring. It was also a little tougher today with no distraction. I am looking forward to W5D1. I think...

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SUITERKIN Posts: 12
8/20/10 1:00 P

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Made it through W4D1 today! It wasn't easy, but I was really proud of myself when it was over. Next time, I'm going to get out of the house a little earlier. The heat certainly didn't help!

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ANNEMAC5's Photo ANNEMAC5 Posts: 8,096
8/19/10 3:45 A

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So pleased managed to complete my run w4d5 had to do a couple of extra days. I was worried by a pain in my right calf but it has settled down. So now I think I am ready to move to week 5. emoticon


Anne from
Essex, UK,
BST (EST +5 hours )

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