[AndyPharmc]

Hey,, as some of you know (Pattyc.. ha ha)

I started this program at the beginning of last week..

on the first day, I truly felt like I would fail.. by the second run,, when I finished, I felt wonderful,, and actually felt like I could do this.. needless to say,, I hadn't run since bootcamp, and the reason is, that I have serious stress fractures and shin splints.. well, the second and third run, I could feel them,, tremendously,, but we added more walking at the end of the run cycle,, and by the time I got home, I was feeling great again..

ok,, but here's the thing.

My hubby and GF Heather are doing this with me.. Heather and I were the ones that walked the 7 miles every night, last summer.. and last night she and I were talking about this,, and want to do it every night, instead of just 3 nights per week.. We even said, that if worse comes to worse, we can walk on the off nights, as opposed to running,, but we both feel as though we need the extra run, in order to meet the weekly goal, and progress to the next level..

On the other hand,, the program says,, do not move ahead on the program,,, as it may lead to failure.. So, I was wondering if our rationale about doing it every night,, applied to this principle? We aren't moving ahead in the program,, and doing a bigger workout,, we just want to do the same program,,, as designated each week,, but instead of the limited 3 times per week,, try and get out there every day..

We both feel as though, we are not ready for the next progressive step,, and are contemplating doing the first week, and second time... but we also both feel as though if we did it every night, we would be able to stay on schedule...

On top of that,, we LIKE going,, rather than dreading it,, and realize that life has been he!! since we stopped our walks,, when the guys came home and winter set in..

So,, what do you think?? Can we do this every night?? or should we alternate walking nights with running nights?? or should we just stick to exactly how the program states it??

Personally, I think we can do it every night,, we both feel as though we are ready for that.. but don't feel as though we are ready for the next progressive step..

[glagoliska]

A lot of the reasoning behind "not going ahead" has to do with getting your bones and tendons used to the impact. I don't see any problem with adding walking days in between, or even adding an extra day. You're not supposed to increase by more than 10% each week, so if you're adding that extra day all along, you'll still be increasing at the same rate.

If, in the later weeks, you feel any pain, then back off. The early weeks also help you adjust, as you may find that you're wearing the wrong type of shoe, etc. Listen to your body for pain. Maybe, midway thru, take your shoes to a running store to see if you have the right type for your foot.

When I did the program, I stayed at the 3 days because it just fit into my schedule. I'd go further than the 20 minutes, tho. I had street that was just under 3 miles if I went out and back. I just did the intervals, and usually had to add some on at the end.

It was always tough tho. Each week, I felt like I could just do it, but couldn't imagine going one second more. I guess it's part mental, because the next week I'd feel the same about that interval. It was the same sort of feel - that I could do this

I think almost everyone feels shinsplints as first. If you get them continuously, it may be the shoes. You should not get stress fractures, tho. That would probably be the result of doing too much, too fast.

Also, try to stay off of sidewalks. It's probably the hardest surface around. Even roads are so much softer.

"Running is 90% mental - the other half is physical"

[Figelac]

I knew you'd be fast But, don't worry about the pace. Just try to concentrate on the distant or amount of time. I think the 10-minute mile it suggests is really an average pace. Most beginner runners cannot run that fast (me included lately ). It's been over a year since I broke 30-minutes in a 5k, but that's another story.

The point is, don't be too concerned if you can't keep up that pace. Speed will come as you build endurance. You'll find that at some point, it will just drop for no reason. They say you should concentrate more on the miles at this point. Eventually, you can try some of their other trainig schedules for speedwork.

I find that I get the fastest when I'm running about 4-5 days per week and have a couple of strength days in between. Interval workouts also help to build speed.

[JetePlentuara]

I'd definitely be cautious of doing too much, too soon. When I started running two years ago, I pushed myself a little too hard and ended up getting injured. As a result, I had to take 3 weeks off and could barely walk for the first week. It's better to take it slow and keep it up than overdo it. As Patty said, just listen to your body and slow it down if you start getting recurring pains.

Two biggest things are stretching and proper shoes. Make sure you stretch your thighs, hamstrings, and calves. A back stretch is usually good too...my lower back tends to tighten up, especially on hills.

[appletango]

This is a great topic and I have been wondering the same so glad you posted it.

For me I always feel great after going. I love trying to be my previous days time. I find 3 times a week too little as well and what I have decided is to walk/bike on the days off at a brisk but not too brisk pace as to wear myself out. I find that if I skip a day (ie take the day off) I have a MUCH harder time getting motivated to get out the next day. If I do something on the off days I get on a roll and don't want to stop.

This seems to be working for me. I experience no pain other then expected. No bone pain I guess but the anticipated muscle burn is there. The most ironic thing in all of this is I have since I was quite young had some variation of Patello-Femoral Syndrome http://www.spinalhealth.net/inj-pat.html. I have the same symptoms as described and have done everything to get rid of it. This is supposed to be agrivated by running but it seems that now that I'm building up my quads again however since I have a severe over pronation and flat feet, I think the money I invested in good running shoes is paying off. Before I had a 'Theatre Sign' in that I had to have an asile seat at the movies or on planes and it would kill me to sit in a car for longer then a half an hour. However now that I have take off some weight, started building up some muscle around there and gotten some shoes that support my feet properly this thing is all but gone away.

I have a 3.8 km loop that I do if I walk or do the program. Week 4 is going to make me go beyond this loop but I'll just start the loop again from my front door as I like to time my progress around this loop; I have been doing it since I started. I'm down from 36 minutes walking to 27 1/2 minutes on C25K Week 3. On my days that I just walk I'm still under 30 minutes which tells me that my run is not all that fast however I'm still 270 lbs but as I drop the pace picks up.

Last week was supposed to be my week three. I only got out one due to weather and a cold/flu. I got out twice on teh weekend so I should be square with week 3 but I'm going to do it once more and then I'm onto week 4. Unless it is pouring rain from now on I can't use weather as an excuse at 6 am when I go out as it is easy for me to stay in bed if it is snowing/raining but then I feel guilty and crappy all day. It took me 30 minutes to convince me to go this morning but I went despite snow wind and about -10 C with windchill.

Maybe when I move into week 4 I will find I need the days off but so far my best bet is to try to go every day and usually other circumstances end up providing/necessitating a day or two off a week.

[Manteiv]

Oh yeah, definitely bagadon!!!

In just the 1 week that I have been doing it, my speed has greatly improved. We do it around our neighborhood.. but it's actually several neighborhoods connected together. The total distance is over 3 miles, but I count it as 3 because it's easier that way..

But the first day, it took us 38 minutes to finish it. But each day, we see minutes drop off the time. Last night, I really pushed it, to try and keep pace with my hubby..**which is absolutely impossible.. I swear he is all leg** but pushing myself, really showed me that as long as I take it step by step... start slow with the new cycle, and with each day in that cycle,, try to take longer more efficient strides,, then I am decreasing my time..

The true test will be when I up to the next rotation.. I know I'm going to have to drop my speed and stride back down, just to meet the time allotment,, but if I work it this way, each day, and get a better stride with each day,, then by the time the next up in rotation comes,, I should be able to push into that too..

But I was extremely elated last night, when I came in at an average of 10 minute miles.. it was great.. the whole thing only took us 30 minutes to complete.. I was very happy. Most of all, because the plan says, that you should do this for between 20-30 minutes.. and we were going over that,, and I was really afraid that I was behind.. now, I feel much better about the progress and program.

[BGThomasis]

Well, around here we don't have much choice but to run on the sidewalk.. if we run on the road, then security gives us a hard time,, and if we go out to the track,, then we have to watch out for coyotes..

I have been stretching extensively before and after though.. thankfully I routinely stretch,, even when I'm not walking/running.. so, I'm pretty limber and my muscles don't tend to ball up except now, that this is new, the first day, was a bit tedious.. but now, I don't have much of a problem..

As for my shinsplints/stress fractures.. when I first got the injury,, I did it so bad that I've had a hard time with it since.. even with some of the walking.. but I do buy really good shoes,, and have to spend quite a bit of money on them,, and then extra for inserts.. So, I think I've covered that base..

Also, tonight, like I said, we did end up doing the run,, even though it was supposed to be a walk night, and I realized that it's the first 3 cycles, that I can feel my shins.. after that, it's like they loosen up and I don't feel them anymore.. I guess I've just pushed past it??

Anyways, thanks of the info.. I think we are going to add an additional night, and then walk on the off nights,, as we decided that we are going to shoot for Tuesday to be our next move up in the schedule,, just like it says..