Went out for my evening constitutional and though I would throw in a brief jog to stretch the muscles hurting yesterday and it was a non-starter. I will stretch tonight and go for it tomorrow and see how it goes.

emmamcgarity wrote: »

@ScrambledPawn you may be interested in joining in here

Thank you, I wasn't sure if using Garmin Coach would be acceptable, considering the plan I'm on heavily utilises cadence and accelerator/glider drills and it constantly changes to suit your progress at any given time instead of meeting a fixed schedule; I also started earlier this month and not in July but if you're willing to have me I'm more than willing to join you guys in trying to become a better runner!

Starting Date: August 5
Method: Garmin Coach - Jeff Galloway
Previous Weekly Running Experience: 1-5 Miles
Aim: Run a 5K
Ending Date: October 19

Week 1 (August 5 - August 11)

Run 1 (August 5)
- Type of Run: Benchmark Run - 2 minutes warm up walk; 5 minutes run; 2 minutes cool down walk
- Total Time Exercised: 9 Minutes
- Distance Travelled: 0.57 Miles
- Optional Thoughts: Guaged my limits well for longer runs, noting how fast was too fast.

Run 2 (August 7)
- Type of Run: Cadence Drill - 10 minutes warm up walk; 2 minutes cadence test; 10 minutes cool down walk
- Total Time Exercised: 22 Minutes
- Distance Travelled: 1.38 Miles
- Optional Thoughts: Average Cadence of around 170-175, it was interesting focusing on narrowing stride length in order to increase step count.

Run 3 (August 9)
- Type of Run: Run Walk Run - 10 minutes warm up walk; 0.5 mile run/walk/run; 10 minutes cool down walk
- Total Time Exercised: 28 Minutes, 42 seconds
- Distance Travelled: 1.50miles
- Optional Thoughts: Taking 13-15 minute mile as a starting point, making for a 30 second off/on run, walk, run cycle. The priority in increasing speed for the running intervals from what would be a normal long distance run is difficult to get used to, but I feel I earn the intermittent walking breaks as a result; whether Galloway's claims of interval running making for a faster mile will remain to be seen come October.

Yesterday was the hottest day of the year here. I skipped the run. Today, I cycle with a group. I will plan to run tomorrow when it's cooler.

W7R3 Done! Getting a little easier now. My speed/distance has remained constant. I've done the 25 minute run 3 times now and was hoping to run a little faster and cover more distance but this hasn't really happened. Any tips?

Okay so a definite 'no' to running right now, going to keep power walking and cycling as that doesn't seem to aggravate the same muscle. I was up to Wk6, when I come back should I drop back a week and redo Wk5?

emmamcgarity wrote: »

Perla4686 wrote: »

W7R3 Done! Getting a little easier now. My speed/distance has remained constant. I've done the 25 minute run 3 times now and was hoping to run a little faster and cover more distance but this hasn't really happened. Any tips?

Don’t worry about speed until after you complete c25k

Exactly this.

Thanks for replying @Just_Ceci and @emmamcgarity

Just curious-lately the side of my right foot hurts after running (not during) for a good few hours. Anyone experienced this? It's not very painful, more like a dull pain. I'm thinking if new shoes might help, mine are probably past their best.

Perla4686 wrote: »

Thanks for replying @Just_Ceci and @emmamcgarity

Just curious-lately the side of my right foot hurts after running (not during) for a good few hours. Anyone experienced this? It's not very painful, more like a dull pain. I'm thinking if new shoes might help, mine are probably past their best.

If the pain is on the side it might have to do with your gait/shoes. The advantage of being fitted is that if you pronate/supinate they can recommend a shoe that is right for your gait and cause less pain. I was fitted years ago and had bought a similar shoe in the same brand when I started c25k. It worked fine for me until my mileage increased. I was using trail shoes on pavement. I got fitted again recently and they recommended a shoe designed for roads. The new shoes helped a lot. The salesperson even recommended shoes that had just gone on sale due to new models coming out. I spent $90 on one pair which I felt was reasonable to avoid injury. Full price was around $120/130

2/3 this week!!! YAY

I went out for W4D2 by myself and think I was too fast... I did struggle with the 5 min today and had one walk break in each at 2:59.. I will see how the next one goes and see if i will repeat a day or not.

Happy Thursday!

W6D2 done!

I registered for a 5k on September 14. It's called "The Worst 5k Ever". Promises to be a fun event! I should be pretty close to being able to run 5k by then.

Did W7D2 while on holiday on the hotel gym's treadmill last Friday, just finished W7D3 today - can't believe we're nearly on the final week! Looked a little less like I was about to have a stroke at the end of today's run too, which is nice 😏

Week 2 (August 12 - August 18)

Run 4 (August 12)
- Type of Run: Cadence Drill - 10 minutes warm up walk; 2 minutes cadence test (150-200spm); 10 minutes cool down walk
- Total Time Exercised: 22 Minutes
- Distance Travelled: 1.36 Miles
- Optional Thoughts: Repeat of Run 2, got more of a feel for keeping a fixed cadence, averaging out around 185-190spm. Need to slow down to a more manageable speed in the long-term as that rate is likely not maintainable past the initial mile come October.

Run 5 (August 14)
- Type of Run: Cadence Drill - 10 minutes warm up walk; 2 minutes cadence test (165-175spm); 10 minutes cool down walk
- Total Time Exercised: 22 Minutes
- Distance Travelled: 1.44 Miles
- Optional Thoughts: I feel this drill came at the perfect time to help remedy the concerns left over from Run 4 about finding a good maintenance pace; successfully stayed within the time cadence allowance and getting a much better hold of running smoothly while taking smaller strides.

Run 6 (August 16)
- Type of Run: Run Walk Run - 10 minutes warm up walk; 0.5 mile run/walk/run; 10 minutes cool down walk
- Total Time Exercised: 27 Minutes, 26 seconds
- Distance Travelled: 1.61miles
- Optional Thoughts: Managed to beat my total time from last week by a full minute and 16 seconds, which feels amazing and shows that these cadence tests really are doing their job; felt similarly difficult to gauge the perfect zone though as I feel I'm still subconsciously trying to make up for the rest periods of the Run Walk Run method which would likely burn me out long before the end of a 5K. Next week doubles the running period to 1 mile, so I intend to try to pace myself more accurately to what feels more comfortable in that time.

Nice work everyone, can't wait to get back to it