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JAMIELOGICAL's Photo JAMIELOGICAL SparkPoints: (0)
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5/23/12 3:58 P

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Yay! I'm so glad you were able to get back on track and not have to go back to Week 2 or 3. Take care of that hamstring! When I first started trying to run two years ago, it did a number on my knees. I've since learned to baby them with extensive post-workout stretching, ice, and several physical therapy exercises. It's a lot of work, but it lets me keep running, so it's worth it.

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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/23/12 10:23 A

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Back on track this morning. Did W4D1 and got through it without issue. My hamstring that I strained last week was a little tender at the very end so I'm going to spread my runs out a bit more but I think I'm in the clear. I was really worried that I would feel the week I took off, but I felt fine. Looking forward to W4D2 on Friday.

- Johnny

Edited by: JOHNNYTHEGBM at: 5/23/2012 (16:21)
Bid me run...and I will strive with things impossible


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5/20/12 5:01 P

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Just finished W4D2. It was such a rush. Beautiful day, not too hot. I was actually running instead of jogging, and I'm starting to understand the concept of a "runner's high." I actually didn't want to stop to walk when I was prompted. Running is so much more fun when you're not huffing and puffing for breath!

LYFESPYCE's Photo LYFESPYCE SparkPoints: (0)
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5/19/12 10:42 A

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Back on track - Did W4 again, and it was ok - ok enough to complete 2 more W4 and move onto W5!

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5/18/12 11:08 P

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Glad I could inspire you! I just finished my W5D1 workout for the third time, so I'm hopefully ready to move on to D2 on Sunday! Still can't quite wrap my head around the prospect of running for 20 minutes straight only a week from tomorrow, but we shall see!

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JMELINDY's Photo JMELINDY SparkPoints: (0)
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5/18/12 8:19 P

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Jamielogical- your brilliant! Thanks for my answer! I just finished week4 for the second time, and wondering how to proceed with Week5. i am so intimidated by the changes I was actually considering doing week4, yet again.
I am going to try doing it your way, w5a,b and c!
thanks for the idea! cheers!

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LYFESPYCE's Photo LYFESPYCE SparkPoints: (0)
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5/18/12 1:24 P

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Good job, Merlette! emoticon

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MERLETTE Posts: 67
5/18/12 1:04 P

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And just like that week 4 is over. Excited to soon be running larger chunks!

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5/18/12 12:15 P

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That photo is from the last 5k I did before my surgery this past summer. Every time I see it, it reminds me of where I'm going. I want to get back to that point with both my weight and my running and then I want to improve beyond that. So it's a very motivational picture for me! Good luck with your return to Week 4!

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LYFESPYCE's Photo LYFESPYCE SparkPoints: (0)
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5/18/12 11:54 A

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Jamie - thanks for the quick reply and great advice. I like that compromise. Feels like I'm moving forward and not giving up and going back. Thanks! I've been reading your posts, and love your photo - looks determined and energized to me.
Jnet

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5/18/12 11:37 A

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I'd say to try W4D1 again and see how it goes. If it's too hard, you can always shorten/cut the last 5 minute run and then go back to Week 3 next workout until you feel comfortable stepping up to Week 4 again.

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5/18/12 11:24 A

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What do I do now? I ran W4D1 and then ... and then... I haven't run for 8 days! Ack! No, I have not been sitting on the couch eating bons bons; I have been putting in our garden, digging holes to plant trees etc etc, but no real cardio. Shall I go back to W3? See how I feel on W4 again? What do you think? emoticon


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5/18/12 9:48 A

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The weeks have definitely gone quickly for me this time around too. I'm excited because it means I'll soon be running a full 5k again!!!

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MERLETTE Posts: 67
5/18/12 12:40 A

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I can't believe tomorrow is day 3 of week 4. It's going really fast this time around. I'm so happy to be back in a routine of going to the gym.

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5/17/12 9:50 A

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Hopefully you'll recover quickly and can get back on track. Swimming hsould be a great alternative cardio workout in the mean time. When I was having problems with my knees a couple years ago, I put together a cardio boxing routine for another form of alternative cardio.

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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/17/12 9:05 A

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Thanks Jamie.

I'm on day 2 of my recovery plan. This is my second full rest day and it is making me restless. Tomorrow I get to start stretching and if things go well I'll be swimming on Saturday morning. I'm planning core and upper body strength work until my leg is healed up.

Hamstring is still aching a bit, but nothing terrible. Just a minor strain, but I don't want it to derail me long term so I need to baby it. I'm already registered for a 5k on June 23rd and I don't want to miss it.

- Johnny

Bid me run...and I will strive with things impossible


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JAMIELOGICAL's Photo JAMIELOGICAL SparkPoints: (0)
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5/15/12 9:42 A

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Sorry to hear about your injury, Johnny. Hopefully, with some rest, you can recover quickly and get back on track.

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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/15/12 8:54 A

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Setback this morning on W4D2. Felt a nasty pop in my left hamstring early in my 5 min interval and had to stop. I have a hamstring strain, probably just a grade 1 but still a strain. I'm going to have to put off running for at least a week, possibly more. Frustrating, but I'm committed to not letting it derail me.

- Johnny

Bid me run...and I will strive with things impossible


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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/14/12 10:01 A

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Thanks Jamie, I appreciate the support. As tough as it was it felt good to push myself a bit. I'm actually looking forward to the other week 4 workouts.

Bid me run...and I will strive with things impossible


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5/14/12 9:47 A

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Glad you made it through, Johnny. It's a tough one! But, I definitely think it got a little easier for me as the week went on, so if you made it through the first workout, you shouldn't have any trouble with Days 2 & 3.

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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/14/12 9:01 A

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Did W4D1 this morning. I felt the step up, but for the most part I feel good. Definitely had to dig deeper, especially on the last 5 min run. Noticing it's taking me much longer to recover from the workout as well. Still pretty drained as I type this and I finished an hour ago.

- Johnny

Bid me run...and I will strive with things impossible


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MERLETTE Posts: 67
5/14/12 12:22 A

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I'm starting week 4 tomorrow morning. I went on a hike that kicked my butt today so I hope I can convince my legs to work for me at 5:30am!

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5/13/12 12:31 A

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Finished Week 4 earlier tonight! I start Week 5 on Monday. My plan is to do the same thing I did the last time I completed C25k. I'm going to repeat W5D1 three times (one week). Then repeat W5D2 three times. Then finally do the W5D3 long run before moving onto Week 6, where I will do the same thing. This means I'm actually going to be stretching weeks 5 and 6 over the course of the next four weeks.

Edited by: JAMIELOGICAL at: 5/13/2012 (00:31)
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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/11/12 4:31 P

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Nice job. Enjoy your rest day, you earned it.

- Johnny

Bid me run...and I will strive with things impossible


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5/11/12 2:49 P

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Well, the workout felt harder, but my heart rate stayed below my max. It "only" got up to 183 and my max is 187. However, it definitely felt tougher. I think it was because I didn't WANT it as badly. When I did Day 1 on Tuesday, I felt like I had something to prove, so I was determined to get it done. Yesterday, I didn't have as much a stake, so it was mentally harder. I did get it done though and I have my last Week 4 workout tomorrow. Hopefully it will be a bit easier coming off a rest day (today).

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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/11/12 2:46 P

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How did it go Jamie, was your heart rate more in line?

- Johnny

Bid me run...and I will strive with things impossible


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5/10/12 11:57 A

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Workout 2 tonight! Hopefully I can get through it again and not have the heart rate issues I had on Tuesday.

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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/9/12 8:51 A

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Nice job Jamie!

Bid me run...and I will strive with things impossible


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5/8/12 7:44 P

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I DID IT! I did it! I did it! I did it!

I made it through the W4D1 workout! Barely. My heart rate monitor was going insane for the last 90 seconds or so because I was at 100% of my maximum heart rate, but I kept going anyway and I lived!

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JOHNNYTHEGBM's Photo JOHNNYTHEGBM Posts: 692
5/8/12 3:11 P

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You got this Jamie. Don't convince yourself otherwise. Besides, worst case, you walk a little extra and step back to Week 3 for an extra repetition or two. No big deal. I don't think you'll need to though. You've put in extra work to be ready for it even. Keep us posted.

Be Strong!
- Johnny

Bid me run...and I will strive with things impossible


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5/8/12 10:29 A

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I start Week 4 tonight. I am soooooo nervous. The 5-minute runs are really scaring me. I'm trying not to psych myself out too much, but it's hard not to. I looked back at the blog entry I wrote about the start of Week 4 last time I did C25k. Apparently I had to slow down in the final 5-minute interval, but I did finish it and the second workout was easier. So I guess we'll see how it goes.

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LBFROMBUFAD's Photo LBFROMBUFAD Posts: 298
5/2/12 1:34 P

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My new motto is "Even running slow, I'm lapping everybody still on the couch."

I am struggling with week 4. I can seem to do the first "leg" of it, but then have no steam to get through the second leg. I can do about 3 minutes of running but haven't been able to complete the second 5 minute running portion. But I'm stickin' to it until I kick this thing's butt.

"I myself am made entirely of flaws, stitched together with good intentions." - Augusten Burroughs

I am DONE!!!!

Doing Nothing is easy, that's why everybody does it.

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MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
5/2/12 11:21 A

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Hi! I've done week 4 twice. The first time was difficult, the second time it was ok. I'm still not running fast, I worry I'll run out of energy if I run fast so I'm still focusing on running the duration of time for each week.

I'm annoyed with my GPS, I guess I haven't been using it properly. So the data I have isn't accurate and I don't have a real way of measuring my progress. But I can sort of tell that by how I feel!

If you don't like the road you're walking, start paving another one!

Dolly Parton


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DARKLIGHT31's Photo DARKLIGHT31 Posts: 110
4/22/12 6:37 P

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I just finished week 5 yesterday and I felt exactly the same way as you when I started it. I was sure I wouldn't be able to run the 20 minutes. But I did it. I think you'll find that you'll be able to do it. Don't panic -- you can do it.

One thing that I think helped me was switching to outdoor running this week. Even though the weather here has been pretty unpleasant lately, there's something about running outside that makes it more enjoyable, for me anyway. Good luck!!

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4/21/12 6:29 P

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The last run is always intimidating. I just finished the 20 minute run last week and let me tell you, I was scared the entire week of that run. I was dreading it. But once you get going and you hit your stride and finish it...it feels good. It is such a sense of accomplishment. I bought myself a new pair of high heels because I finished it without walking and keeping my pace consistent. Let me know how you did when you finish it. I promise it is not as bad as it seems. Don't let your mind get the best of you.

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LEXI24's Photo LEXI24 Posts: 363
4/21/12 4:29 P

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Finally finished W4. Didn't think it was going to happen this week. I managed to do my other runs well, but this one just didn't feel right. I was too tired to do it yesterday and then I was really struggling today. I am proud of myself because I didn't walk, but I did hold on to the treadmill. I'm really nervous for next week since there is a 20 min run for the last day. I don't know if I am ready to do that especially the last run for the week. I am always stronger on my first 2 then my 3rd.

Walked 5k on 4/27/13 due to being pregnant
1st 5k on 4/28/12
Completed c25k program 5/26/12





LEXI24's Photo LEXI24 Posts: 363
4/18/12 6:29 P

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W4 D2 completed

I was dreading this run especially since I was really tired the last few days. So today I decided I would come home and make a cup of coffee, watch some TV just until I finished the cup, and then get my run in. I think this was probably the best idea I have ever thought of because I powered through my run. I think my music really had alot to do with it too. Good Feelin by Flo Rida is my power song when running 5 mins. I really need something to take my mind off that long run.

Walked 5k on 4/27/13 due to being pregnant
1st 5k on 4/28/12
Completed c25k program 5/26/12





LEXI24's Photo LEXI24 Posts: 363
4/16/12 7:59 P

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W4 D1 done!

I thought I was going to have trouble on the last 5 minute run, but I actually did it. I used a podcast for the first time. I'm not sure that I liked it though. I liked the songs, but they weren't played the way I would have played them. Some songs really motivate me. I think I am going to have to make a playlist of songs that get me pumped up for the long runs. I lose myself in the songs and then it isn't so hard.

Walked 5k on 4/27/13 due to being pregnant
1st 5k on 4/28/12
Completed c25k program 5/26/12





KBELLE1224's Photo KBELLE1224 Posts: 466
4/7/12 1:25 P

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Tried to do week 4 day one. I stayed on week 3 a couple days longer just to get another run in. Then went right into week 4. My calves were killing so I just took it easy today I didn't run exactly what the plan said but I ran what I could and didn't strain to hard. I'm hoping for an Easter day break then Monday I'll jump right into Week 4 running what the plan says..

Hope everyone has a fabulous Easter!
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**Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do.**

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MISSY1013's Photo MISSY1013 Posts: 151
3/30/12 4:19 P

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I just finished w4d3 today. It feels great to be back at it and I'm looking forward to the challenges in week 5.

~Michelle

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SUPERTHINMOM1's Photo SUPERTHINMOM1 Posts: 95
3/30/12 2:39 P

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I did week 4 day 1 today and I actually did it!! I am a runner! It feels so good. I am making progress!!

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HEAT7918's Photo HEAT7918 SparkPoints: (1,683)
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3/25/12 12:19 P

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Great job everyone! I love hearing everyone's successes and I also like to share how hard it was it for me in this program and how I made it through - in case it helps anyone else in getting through it. :)

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MISSY1013's Photo MISSY1013 Posts: 151
3/24/12 8:12 P

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I will be starting week 4 tomorrow (Sunday) as well. I know I can do the 5 minute run because on w3d3 I challenged myself. I ran 5 minutes at the end of the session before the cool down.

~Michelle

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SAE2012's Photo SAE2012 Posts: 931
3/24/12 8:49 A

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Just starting week 4 emoticon

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SONGBIRD1218's Photo SONGBIRD1218 Posts: 119
3/23/12 9:59 P

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Woo hoo! Just finshed day 3 and I blew my short term goal out of the water! I ran non-stop during all of the running sessions without slowing down to a "brisk walk" early. I am feeling so good! Well, so long, week 4 board. I am on to week 5 starting next week. And just 43 days left until my next 5K!

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H2OPIXIE's Photo H2OPIXIE SparkPoints: (0)
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3/22/12 11:57 A

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Cadence works well. Ok, maybe not actually out loud, but the same principal applies. Inhale two three four. Exhale two three four. If I am actually counting, I pace it to my steps. If you have ever done any anaerobic training, those pacing techniques are similar, as well.

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3/22/12 4:18 A

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SONGBIRD - I seem to be one of the only ones that likes running on my treadmill. I like that it keeps me on a pace and "forces" me to keep going. :)

CKAYTHOMAS - I used to be the same way with the breathing/gasping - it felt like my lungs were on fire... luckily, the lungs are one of the quickest parts of you to adapt to exercise so it just takes a little more time. Sometimes I try breathing through my nose, but it doesn't work real well for me.

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CKAYTHOMAS's Photo CKAYTHOMAS Posts: 14,293
3/21/12 11:46 P

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Finished W4D2! Those 5 minute jogs are so challenging! Is there a way to pace my breathing so I'm not gulping and gasping for oxygen?

Love the Lord your God with all your heart, all your soul, all your srength and all your might. Love your neighbor as yourself.


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SONGBIRD1218's Photo SONGBIRD1218 Posts: 119
3/21/12 10:43 P

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I am a little behind, but I just finished day 2. Made some improvement during this session. I pushed myself a little on the first couple of runs.

I wish my schedule allowed me to run outside. I feel like the treadmill is really holding me back. Before work, it's too dark. After work, it's too dark. Maybe I will try running at the high school track during the weekends.

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H2OPIXIE's Photo H2OPIXIE SparkPoints: (0)
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3/19/12 1:38 P

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W4D1 - Done! I was almost able to talk myself out of going out today since the weather was not as nice as I wanted this morning. Fortunately, it decided to warm up a few hours sooner than the weather channel aniticipated.


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