Regarding the Couch to 5K (C25K) Program, it's pretty well designed for the beginning runner to build endurance and minimize injury. so I wouldn't veer too off from the prescribed workouts, even if it seems easier for you. And make sure you do not run on those rest days.

As for the pain, it is said that you can outrun muscle soreness, but not joint pain.

Finally, I find that the Zombies, Run! 5K training app (ZR5K) is a better alternative to the traditional C25K program because it incorporates leg strengthening exercises into the workouts, and those really prepare your legs for the longer runs.

Good luck, and I'll be following!

Dola.

I wanted to add regarding C25K and pace. Because the program is designed to build endurance, your pace is less of a focus than completing running and walking times. When it asks you to run two minutes then walk one minute, go at a pace where you know you can complete that two minutes of running. If it means you need to slow down to a shuffle in order to complete the running segment, then do so.

As you progress through the program, your pace may remain slow, but once you're able to run longer distances, it will improve. For now, focus on completing the running intervals at a comfortable pace.

There is no reason why you need to run both of them at once. You can just use the one that you like better for during your run and when you upload it to the website, there are then options to download the gpx file from that and then upload to the other site.

What some people do to save time and effort though is use other apps that will then upload to both sites at the same time (plus other sites if so desired). A very commonly recommended iphone app that many people like is called ismoothrun but that one costs a few dollars to buy though.

Pain in the knees/ankles is usual specially if you are overweight, today i extended my run to 12k (10k was my max until today) and was also feeling it towards the end, specially in the vertical tendon under the knee.

One thing that helps is to put ice on your knees just after the run, or at least to put the shower as cold as possible and keep it on your knees and ankles for a few minutes after every run.

Welcome! I was wondering who was the new guy adding me to Strava today :)

Weight is definitely an issue and I'm working on that and primarily why I chose to lay off the running for the first 3 weeks or so of my life style change. And, Icy, yes, ice (or bag of frozen peas/beans) is my best friend for several ailing limbs after hockey. :)

ABC, I appreciate the advice on the training programs...might be worth re-visiting those.

Didn't go for a morning walk today but my knees seem to feel better today (I have to walk up and down a flight of stairs at the office every time I want to go to the washroom or get some water...so at least a dozen times a day...and my knees have felt fine going down, something that has been uncomfortable the last few days) so I think I'll go for one tonight despite temperatures in the 40's...yikes!

I just did a little digging into some numbers. The week of May 20-26 I ran 6 consecutive days, and on that 6th day recorded my first-ever sub-60 minute 10K. I lost 5.6 pounds during those six days, dropping from 225.1 to 219.5. It's therefore no shock that that week would be the one with my highest average heart rate since I bought a HRM in February. It was 153 that week.

So far this week, my average heart rate from my 3 inclined treadmill walks is 154. I'm definitely adjusting my goals to top that 153 mark and give two big, fat middle fingers to hernia surgery! :D

Actually, those middle fingers aren't that fat anymore.

:p

LOL...my wedding ring has been sliding off of my finger way too easily the last week or so...it's making my wife nervous. :D

My wife is about to have a melt down the next time my ring slides off while I am doing chores around the house. Between that and the fact I have absolutely 0 khaki shorts that fit me, there are some down sides to losing weight I suppose :)

At this point, this should come as a shock to no one, but it's worth noting that I'm fairly sure that incline treadmill work is going to be in the mix at least once a week for me long-term, at least until I get to the point where I have to run to elevate my heart rate enough to make it worth it.

Today's workout was fantastic. Watched much of the classic 80s movie "War Games" while I did 75 minutes mostly in the 155-160 heart rate range. Started out at 4.2mph/15% incline to get up into the 150s. Once there (in about 2 minutes,) I lowered the speed to 3.6mph. Dropped it by .1 mph every 5ish minutes to stay in the 155-160 range, then with 10 minutes to go started bringing the speed up. Ended workout at 4.4mph with heart rate at 178. (I think my max is 185.) Average heart rate for workout was 159. Feeling very encouraged.

Workout Profile | 75-Min Incline Treadmill. GoalHR=155-160. Actual HRAvg=159. | Times and Records | Strava
polarpersonaltrainer.com

Dola:

My ring is currently in the top drawer to my desk. We're going to try to get it re-sized. It just slides right off at any moment these days.

Hill workouts are an important part of many of the people's run training plans that I read and follow. In cases where there is very little elevation such as where you live, I've seen some of them will do incline workouts on the treadmill like you have been but with running instead of walking.

I know plenty of the people who train for ultra marathons that have a large amount of elevation climb but they live in the city do these type of incline treadmill runs all of the time.

I mentioned veloviewer before a few times before as a pretty neat third party Strava add-on site. They added something new last night that I thouht was pretty cool. A Strava trophy cabinet for Strava challenges that you take part in or complete

My treadmill was delivered a couple days ago. It now sits in many parts on our living room floor, waiting for me to make room for it in the basement :D Will be quite the task to get it down the flight of stairs...

Having read all your experiments with inclines, I'm looking forward to do some incline running with it over the winter months...

As for the ring, mine makes myself nervous too now. Been loose for a while now. Had been at maintenance after hitting my goal weight of 168 lbs back in March, I have dropped some weight since but was kind stable at 165 until maybe three weeks ago when I started losing some more weight without really trying, so much so that I hit a number never seen before this morning, under 163 at 162.5. I weighed 203 a year ago (Sept. 13 2012) so this means I have now lost 40 lbs since I decided to become a better me.

:party:

FM

Congrats, Frogman...that's awesome!

Accidentally deleted my most recent run (tonight's). Sent an email to Strava to help restore it. Let's see how fast their service is.

Posted this on my facebook, but crossposting it here too. My 1 year anniversary of finishing C25K was actually earlier this week and I just didn't realize it.

Happy Anniversary! So, a year ago today, did you ever imagine that you would be able to run a half marathon race within one year?

A year ago I still was telling my wife i was only running to have something to Do with her and I preferred to bike and probably wouldn't run too much. I had told her that I would do a 5k race with her (was scheduled for beginning of November) so the c25k was only to prepare myself so I could run that race. Something happened during that race though that got me hooked and changed my outlook.

Nice stuff, Alan...congrats!

I'm probably in a similar mindset now than you were a year ago...I don't see myself running 1000 miles over the next year, but you never know.

So cool. Very proud to be associated with this crew.

That is very cool Alan. A year ago, give or take a week, I decided to change. September 13, 2012 is when I stepped on the scale at 203 lbs. Counting calories and making the proverbial lifestyle change, I would go on to lose 35+ lbs over the following 6 months to go on maintenance at 168 lbs by mid-March. I did my first walk-run on May 30th, 5 days after testing for my 3rd dan in karate and have been running at least 3 times a week ever since. I have now logged some 480 km or so since that first walk-run and yesterday, I weighed in at 162.5 lbs, my first time under 163 giving me a 40 lbs loss over that year, or 20% of my initial weight. :)

FM

Nice!

Alright, I joined Strava and the FOFC group. Now, to start running again as it's been a while. Love the social aspect of Strava as well as the record keeping.

welcome aboard vex, saw this morning you started following me, will go and follow you as well, have fun! :)

FM

Welcome! I have a feeling that Todd is going to have some competition for who can make the most box looking runs based on your map! :)

I just looked and it all looked very familiar until I zoomed out. Looks like vex has a lake!

Welcome to the group, vex.

Ran my first 5k in some 25 years or so today. I was really nervous as I hadn't been able to run like I'd wanted to this last two weeks before the race.

I recorded personal bests (recording from the past two months) in the mile, 2 mile, and 5k today. My first sub 9 mile in probably 7 years...it's not blazing by any means but the fastest I've done in the past two months since I started running again.

I wasn't looking to hit a hard pace from the start but I realized at the mile that I was on pace for 27 minutes and I wasn't going to keep that up. I forced myself to slow down a bit and then a few hills helped with that as well.

Good time. I can't believe I did it. Surprisingly a little fatigued but happy.

I dedicated this run to my main man Brooks Russell. A 5 year old little boy that has successfully fought cancer. He still has some work to do, but this kid is my hero.

One of these days I will get to meet him.

That's awesome, very nice cause too! :)

FM

Congrats, Poli...well done!

Yeah, the country roads can be a little uninspiring at times. I got about .3 miles down the road when I got cornered by a Pitbull and an English Bulldog. "Oh, they won't bite" the people said. Sorry if I don't believe you.

Thanks!

Congrats on the run!

Great job!

Good job, AE.

Well, I managed to do the 2-hour incline treadmill walk this morning. My goal was to average a 150 heart rate. I was averaging around 152 at the 90-minute mark and feeling great, so I took it up a notch, increasing speed by .1mph every 5 minutes. At 1:55 the heart rate was around 165, still manageble, so I decided to simulate a closing kick. Increased speed every 45 seconds until it was at 4.5mph and starting the blur the boundaries of "no running until 9/24 at the earliest." ;) Closed out at 176. Averaged 156 for the workout and 156 for the week, my highest ever. Go figure.

Like I said, sophisticated robot sent from the future. :p

posted this on FB but here goes, look at what my wife framed for me, the bib I wore on my first (and for now only) race, that 10k back in August.

I love my wife, so supportive, I'm very blessed. :)

FM

That's awesome!

I've been wondering what I want to do with my bibs, medals and t-shirts. I saw on reddit that someone turned their medals into magnets. Pretty cool idea.

Medals as magnets to hold up your bibs on the fridge...sweet!!

Pretty cool, FM :)

...that rare moment when I have more FitLeague points than Ben E Lou and FrogMan. :D

yeah, it looks like it has stopped synching with Garmin Connect for some reason. My last activity is dated back September 12 yet I have run on September 15, 17, 18, 19, 21 and 2 since then ;)

FM

ahh, ok, it actually is synced to Runkeeper and Runkeeper has not been able to connect to Garmin lately...

How were you having runkeeper sync with Garmin? If you were using Garminsync then yeah they are working on a solution but it might be a while it sounded like. I switched over to using tapiriik instead, which has the added benefit of also syncing with endomodo for me automatically too.

Aww shucks. I knew it was too good to be true. :p

yeah, I was using garminsync. Will have to look into tapiriik, thanks!

FM

Ben, tomorrow is the big day right? When do we get to find out if you are cleared to start running again?