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MARKSEREGHY's Photo MARKSEREGHY Posts: 355
5/19/10 7:36 A

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Week 4D3 completed....look out W5 here i come

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MARKSEREGHY's Photo MARKSEREGHY Posts: 355
5/18/10 7:36 P

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I used to....I stretch real good now and no problems any more.....try the stretches below before running.

2 Exercises to Prevent Shin Splints
Shin Stretch
Runner's World

Runners often develop shin splints when increasing mileage or when adding speedwork to their routines.

The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints:

* Stand with your heels together and toes pointed out. Slowly raise up onto your toes and lower yourself back down. Repeat 10 times.
* Stand with your big toes together and heels far apart. Slowly raise up onto your toes, then lower yourself back down. Repeat 10 times.


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KILTGUY's Photo KILTGUY Posts: 1,600
5/18/10 3:19 P

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NB9251,

Make sure you've had enough water before running. I know there were days when I dragged and I realized I hadn't properly hydrated before heading out. Try it and see if it works for you.

-Doug
Go Blue!

3/13/11 Shamrock 5K
26:09 *PR*

4/3/11 Gumbo Limbo 10K 57:13 *PR*


2011 Races
2/20/11 A1A Half Marathon Ft. Lauderdale 2:17:36 *PR*


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NB9251's Photo NB9251 Posts: 66
5/18/10 12:12 P

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I did Week 4 Day 2 today. I couldn't make it through the last run. Sigh... Try again next time. I made it on day 1 so I'm not sure what happened. Does anyone else have trouble with shin pain? Anyy suggestions?

~~Naomi~~
Daisies GET LEAN CLX 16-Week Challenge


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WOMANCHEF's Photo WOMANCHEF Posts: 688
5/17/10 8:22 P

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I did week 4 day 1 today and it kicked my butt. Instead of running for time like I did in week 3, I ran for distance. I made it through the half mile run the first time but not the second. I ended up doing the rest for time. Oh well, day of rest and I'll try it again.

If you are not hungry enough to eat an apple, then you are not hungry. -Michael Pollan, Food Rules
Life isn't about waiting for the storm to pass...It's about learning to dance in the rain.
Mastering others is strength, Mastering yourself is true power.
Lao Tzu





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PERFECTVELVET's Photo PERFECTVELVET SparkPoints: (0)
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5/17/10 7:48 P

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Life (well, Apple -- my iPod was dead) prohibited me from running last week, but I decided to try out week 4 today anyway.

Not bad! I managed to run when necessary. The cool downs weren't as effective as they were when they were longer and the running was shorter, but I made it anyway. I did have a pain in my upper left thigh by my hip. I'm going to take it easy until it subsides.

Yay, Week 4 runners!

emoticon emoticon emoticon emoticon emoticon emoticon

"It does not matter how slowly you go as long as you do not stop." - Confucius


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MAUITN's Photo MAUITN Posts: 15,508
5/17/10 2:10 P

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Great job! I, too, am running very slow. Just trying to keep good form and regular breathing.

Earnie - Monteagle, TN
Central Standard Time

I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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COURTPECK Posts: 9
5/17/10 2:00 P

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Ran W4D1 today, and it wasn't as bad as I feared! My pace is very slow, but I'm trying not to focus on that right now. My goal for my 5K at the end of June is to run the whole way - I'm not worried about the time so much.

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MAUITN's Photo MAUITN Posts: 15,508
5/17/10 11:57 A

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I made a mistake. A great mistake. I hopped on the treadmill and put the iPod ear plugs in and chose Robert Ullrey’s podcast. Everything was going okay and I made it through the first three minute run with no problem. The next thing I know he is saying it is time for the five minute run. FIVE? I realized at that point, that I was not on Week 3. But I did the whole session of Week 4 instead of Week 3 and surprisingly, with very little fatigue. I will see how I feel when I get to Day 2.

The moral is DO NOT BE AFRAID TO TRY. As Nike says, Just Do It! I love my mistake.


Earnie - Monteagle, TN
Central Standard Time

I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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MARKSEREGHY's Photo MARKSEREGHY Posts: 355
5/17/10 10:10 A

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W4D2 completed...ran an additional 3 minutes and then cool down walk for 40 more minutes...total 5 miles run/walk

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ANDARI26's Photo ANDARI26 SparkPoints: (545)
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5/17/10 8:56 A

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I just started W4D1 and boy did it kick my butt. I was shocked though that I surved the run. I didn't stop like I thought I was going to have to. I have learned that I need to slow it down in order to be able to finish my times and once I figured that out it got easier. I've been doing faster runs during the short times but I can't do that with the five mins. So I survived today and I think that today's run was one of those milestones that makes me think I can actually do this.

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RAINTHIEF's Photo RAINTHIEF Posts: 3,843
5/17/10 1:35 A

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Starting my 'redo' of Week 4 this week! Woooo!

Spark it up!


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SHERRYLHBB's Photo SHERRYLHBB Posts: 356
5/16/10 7:15 P

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I finished W4D3 this afternoon. I never knew how much my self esteem could get a boost from accomplishing sports- or exercise-related goals. What a wonderful side benefit!

Like kennedygirl38, it was a bit of a struggle at the end today and I wondered about moving on to W5, but after reading kiltguy's post I'm going to go for it!

"The secret of success is constancy of purpose." -Benjamin Disraeli


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KILTGUY's Photo KILTGUY Posts: 1,600
5/15/10 10:51 P

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Well kennedygirl38, I thought the same thing but moved on to w5 today. Glad I did and had something left at the end. See how you're feeling Monday and then make that decision.

As long as you're moving forward in your 5K, you're making progress!

Good luck!

-Doug
Go Blue!

3/13/11 Shamrock 5K
26:09 *PR*

4/3/11 Gumbo Limbo 10K 57:13 *PR*


2011 Races
2/20/11 A1A Half Marathon Ft. Lauderdale 2:17:36 *PR*


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KENNEDYGIRL38's Photo KENNEDYGIRL38 Posts: 40
5/15/10 9:04 P

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finished W4D3 this morning!!! Really had to push at the end, but finished! Am actually contemplating repeating W4...but will reassess on Monday! My 5K is June 4 (got started training a little late) but am feeling quite optimistic I can finish!

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MARKSEREGHY's Photo MARKSEREGHY Posts: 355
5/15/10 11:03 A

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W4D1 completed, had a little left in the tank so I ran an extra 3 minutes.

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KILTGUY's Photo KILTGUY Posts: 1,600
5/14/10 6:14 A

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Wrapped up w4 this morning. Was encouraged because I had so much energy left at the end. May start w5 tomorrow, just because. Just hoping for good weather to hold here in S. Fla. It's beginning to feel like summer although humidity is not horrendous yet.
Everybody push to finish w4. You CAN do it!!

-Doug
Go Blue!

3/13/11 Shamrock 5K
26:09 *PR*

4/3/11 Gumbo Limbo 10K 57:13 *PR*


2011 Races
2/20/11 A1A Half Marathon Ft. Lauderdale 2:17:36 *PR*


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BRSCLS's Photo BRSCLS Posts: 4,852
5/13/10 1:51 P

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It would be nice if this north east weather would be nicer for our running, wouldn't it. I tell myself stuff like that also, you only have 1 minute left and you can do it!

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KENNEDYGIRL38's Photo KENNEDYGIRL38 Posts: 40
5/13/10 8:06 A

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Whew! Did W4D2 last night (cold and drizzly here in Rhode Island! Yuck!) But I did it! That last 5 minutes was tough, I will admit, but I just kept repeating to myself "just push for another 30 seconds, then the next 30 seconds" and that motivation worked. I wasn't even breathing very hard when I had finished. Felt incredible and have a ton of energy this morning!!! :)

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BRSCLS's Photo BRSCLS Posts: 4,852
5/13/10 7:10 A

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Woo hoo week 4 is done. I thought it was hard this morning but I took different route that was more hilly but for some reason I was also going .2 mph faster than usual but now that I am done I am so excited that I did it! Looking forward to week 5.

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KILTGUY's Photo KILTGUY Posts: 1,600
5/13/10 5:37 A

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Couldn't do W4D3 today but know I'll do it tomorrow morning. It's amazing how your mindset begins to shift throughout the program. During w5 and w6 I began to feel that runner euphoria. That's what got me to drag myself back out after life settled back down.

-Doug
Go Blue!

3/13/11 Shamrock 5K
26:09 *PR*

4/3/11 Gumbo Limbo 10K 57:13 *PR*


2011 Races
2/20/11 A1A Half Marathon Ft. Lauderdale 2:17:36 *PR*


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FREELIFE1's Photo FREELIFE1 Posts: 22
5/12/10 11:08 P

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I did w4d2 today. Last 5 minutes were the hardest part, but I feel awesome about being able to finish it. Getting anxious about week5, because week 4 still seems a bit challenging to me. I am starting to feel like I am a real runner :)))

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AVERYMCCONNELL's Photo AVERYMCCONNELL Posts: 51
5/12/10 1:26 P

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WOW, just got back from w4d2 and I feel INCREDIBLE! I was wondering though, my endurance is really ramping up because I literally ran the entire time..I had complete control of my breath and just didn't feel like I needed to quit. Should I ramp it up and skip to another week? I don't know, it feels SO good to know I am REALLY doing this but I am wondering if I am selling myself short by not skipping ahead. I actually am feeling like it's not as strenuous and therefore I'm not losing as many calories..is that possible?

I would love to hear any opinions :)

Thanks everybody and HAPPY RUNNING!

"Eat to live, not live to eat"!

C25K is AMAZING! Love love love this program!

4/22 - wk1d1 - Done
4/24 - wk1d2 - Done
4/26 - wk1d3 - Done
4/28 - wk2d1 - Done
5/1 - wk2d2 - Done
5/2 - wk2d3 - Done
5/3 - Wk3d1 - Done
5/7 - wk3d2 - Done
5/8 - wk3d3 - Done
5/11 - wk4d1 - Done
5/12 wk4d2 - Done
5/13 wk4d3 - Done
5/17 wk5d1 - Done

Wow, I am really doing this..becoming a runner! While I truly have nothing inside of me that wants


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KILTGUY's Photo KILTGUY Posts: 1,600
5/12/10 5:46 A

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Just back from W4D2. I was in W7 and had too much time off, so I backtracked to W4 yesterday. Boy did it suck, but today was so much better! Planning to do W4D3 tomorrow if the body says it's OK.

-Doug
Go Blue!

3/13/11 Shamrock 5K
26:09 *PR*

4/3/11 Gumbo Limbo 10K 57:13 *PR*


2011 Races
2/20/11 A1A Half Marathon Ft. Lauderdale 2:17:36 *PR*


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TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/11/10 3:22 P

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OMG w4 done!! Crazy-- both were harder than D1 , but definitely was easier than day 2, that sucked.

SOOO NERVOUS for w5!! this is getting serious!

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

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BRSCLS's Photo BRSCLS Posts: 4,852
5/11/10 3:10 P

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Isn't it a great feeling of accomplishment. I keep telling myself I can do this and more!!

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KENNEDYGIRL38's Photo KENNEDYGIRL38 Posts: 40
5/11/10 9:03 A

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WK4D1 completed last night. I was so nervous about completing this, but I just stuck to it and ran through the discomfort. Who knew I could be this stubborn and believe this much in my own ability??? Great feeling of accomplishment!

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SEANSAUNT's Photo SEANSAUNT SparkPoints: (0)
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5/10/10 9:29 P

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W4D3 tomorrow. It was supposed to be this morning but the dog snuggled up and laid his big old drooly head on me and went back to sleep, so...I did, too.

Hi, I'm Dawn!

Goal #1: Graduate C25K - 3/16/10 - 7/9/10 DONE!

Goal #2: 199

Upcoming Races:
11/20/10 - Warrior Dash, Austin, TX
1/1/11 - Texas Half Marathon, Kingwood, TX
3/27/11 - Rock 'n' Roll Dallas 1/2 Marathon


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GOTTARUNA's Photo GOTTARUNA Posts: 1
5/10/10 3:40 P

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W4D1 done!! Phew!! emoticon

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SPIDERGIRL502's Photo SPIDERGIRL502 SparkPoints: (61,180)
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5/10/10 11:26 A

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Finished W4D3 yesterday. It was tough, but I did it!

I tried out the route for my first 5k, just the first mile, and I think it's going to be quite a challenge! Lots of hills! As long as I stick with my training, I think I'll be fine.

Be the change you want to see in the world.
BRSCLS's Photo BRSCLS Posts: 4,852
5/10/10 6:47 A

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I finished W4D2 this morning and it was not that bad the last minute seemed very long before I started my cool down but not that bad. Boy it was cold out here in NY this morning though. Looking forward to day 3 now.

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BUTTERFLYBLUE67's Photo BUTTERFLYBLUE67 SparkPoints: (0)
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5/9/10 9:59 P

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Stretch well, eat well and about 2 hours before, and have a really good playlist. Today I created a new playlist to last me through the end of the program. I enjoyed the musice so much that I did not turn around when it said halfway I continued and then when I did the cool down then I started to walk back home so I got in a little extra. Don't be scared we are all different and don't give up just do it over and over again till you are ready to go into the next weej,

Sonia-Eastern time zone- South Carolina

Faith-Believing in that which we cannot see

Weight 8/15/16-198.1


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TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/9/10 9:19 P

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No I'm sure it doesn't happen to everyone~! You'll be fine!! Just stretch!!

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


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BRSCLS's Photo BRSCLS Posts: 4,852
5/9/10 8:59 P

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You guys are really scaring me for W4D2.

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TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/9/10 8:19 P

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Yeah the ONLY reason I didn't stop is because I'm lazy and didn't want to make up for the lost day by doing an extra-- and let me tell you, my usual jog is slow but this was like BARELY even a jog. I'm glad it sounds like d3 is easier.

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


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BUTTERFLYBLUE67's Photo BUTTERFLYBLUE67 SparkPoints: (0)
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5/9/10 5:19 P

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I'm so happy I wasn't the only one that had a hard time with w4d2 because I was starting to feel as if I were doing something wrong and not thinking that maybe it was more challengine. Well today I finished w4d3, I did an extra day this week since I had to walk out the first w4d2. But woohooo...I finished the week out. I was listening to an podcast this morning and it did say that this was one of the most challenging weeks.

Since this week was challengine I am considering doing a fifth day this week of w4.

Sonia-Eastern time zone- South Carolina

Faith-Believing in that which we cannot see

Weight 8/15/16-198.1


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TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/9/10 3:29 P

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I don't know what it was-- I can only assume the cold-- because it was just a LOT tougher than day 1, which doesn't even make sense.

I was soo glad it was over- haha. I really should have gotten out the gloves myself, I don't know where my head was at! I'm sure you'll do fine!!

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


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BRSCLS's Photo BRSCLS Posts: 4,852
5/9/10 1:39 P

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Wow! I hope day 2 is not worse for me I know it will be very cold when I do it as well since I am in Ny also with snow on the ground today. I am planning on getting out my gloves.

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TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/9/10 1:36 P

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oh my god, W4D2 was SO much harder than D1!

Anyway, I did it, in the 34 degree weather, with snow (thanks NY!) and it was definitely my worst run yet. I was totally clock watching, it sucked.

I hope D3 is better!

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


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BRSCLS's Photo BRSCLS Posts: 4,852
5/9/10 7:41 A

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I will be doing W4D2 tomorrow but thinking since I made it through day one of this week it should be fairly easy. Each time I finish a week I am so proud and amazed. I keep telling my friends and family but no one seems to think it is as big a deal as I do.

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TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/8/10 10:45 P

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I wanted to knock day 2 out today but I am trying to obey the 'day of rest' period.

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


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SEANSAUNT's Photo SEANSAUNT SparkPoints: (0)
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5/8/10 10:43 P

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W4D2 done today. It was definately harder than day 1. But, I did do it.

Hi, I'm Dawn!

Goal #1: Graduate C25K - 3/16/10 - 7/9/10 DONE!

Goal #2: 199

Upcoming Races:
11/20/10 - Warrior Dash, Austin, TX
1/1/11 - Texas Half Marathon, Kingwood, TX
3/27/11 - Rock 'n' Roll Dallas 1/2 Marathon


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TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/8/10 1:30 A

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Good grief, I hadn't seen the 20 minute one next week.

I heard that this W4/ W5 is the hardest time period of this. I guess we can consider it the 'hump' ?!

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


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CKAY22's Photo CKAY22 Posts: 1,405
5/7/10 10:19 P

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I finished week 4, day 3 today!! Woo hoo, DONE!!! I just looked at week 5, and did anyone notice the third day is a 20 minute straight jog??!! AHHHHH! I am super nervous... i have been pretty strong weeks 1-4, but this sounds tough lol. I am going to give it my all. I may have to repeat this week

**ctinsley**


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BUTTERFLYBLUE67's Photo BUTTERFLYBLUE67 SparkPoints: (0)
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5/7/10 9:50 P

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I did it, I did it, I did it...I did w4d2 today entirely as supposed to with out feeling sluggish, needing a break, or walking it out like yesterday. Soo...excited. Goes to show the bracelet I wear is true.Believe, achieve, succeed.

Sonia-Eastern time zone- South Carolina

Faith-Believing in that which we cannot see

Weight 8/15/16-198.1


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MRSBAKER19's Photo MRSBAKER19 Posts: 33
5/7/10 2:43 P

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I completed W4D1 last night, and all I have to say is...wow! I didn't think I could do it at all, but I did. I felt so proud of myself (and accomplished) after I finished. What helped me was getting into a groove. I would keep my eyes focused on something ahead of me in the distance, and I got into a rhythm with my breathing and jogging pace. I was in the zone!

I don't know what amazes me more...that I did it or that I'm in no pain at all today.

I'm becoming a runner! emoticon

Keep up the hard work everyone emoticon

Couch to 5K

W1D1--done
W2D2--done
W3D3--done
W2D1--done
W2D2--done
W2D3--done
W3D1--done
W3D2--done
W3D3--done
W4D1--done


 Pounds lost: 0.0 
0
7.5
15
22.5
30
TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/7/10 2:13 P

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Guys I did it!! I did it!! I'm so excited!!! W4D1 DONE!!

wahooooo!

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


 current weight: 227.0 
230
207.5
185
162.5
140
TRYINGINMY20S's Photo TRYINGINMY20S Posts: 986
5/6/10 11:07 P

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Week 4 tomorrow... EEK! Very nervous but also excited!

~*Alexis*~

BLC 13: Saucy Sapphires!
BLC 14: Saucy Sapphires :)
BLC 16: Saucy Sapphires!!
BLC 17: Saucy Sapphires :) WAHOO

Next goal: 214.8


 current weight: 227.0 
230
207.5
185
162.5
140
BUTTERFLYBLUE67's Photo BUTTERFLYBLUE67 SparkPoints: (0)
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Posts: 1,898
5/6/10 8:43 P

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Went out for w4d2 today,. Did a horrible job couldn't make the first 5 minute run and kept getting tired today through the whole routine. I had to keep stopping for breaks. Finally I just walked for the end and walked around the lake a few more times for a total of 2.7 miles. Dissapointed that I couldn't finish but happy cause I've never walked 2.7 miles at once.

Sonia-Eastern time zone- South Carolina

Faith-Believing in that which we cannot see

Weight 8/15/16-198.1


 Pounds lost: 0.0 
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14.35
28.7
43.05
57.4
SPIDERGIRL502's Photo SPIDERGIRL502 SparkPoints: (61,180)
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5/6/10 7:41 A

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Did W4D1 on Tuesday and I have W4D2 planned for later this morning. I was really worried about those 5-minute intervals, but I took it slow and concentrated on my breathing, and it went well! My left shin started burning by the end of the last interval, but some good stretching after my cool-down helped a lot.

I also sent in the registration form for my first 5k! That'll definitely motivate me to finish! emoticon

Be the change you want to see in the world.

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