@Sheri: Both my wife & I have Asics. Whatever you do go check out a local runner shop & have them fit you.  Your knees & ankles will thank you for it!

It's really great reading everyone's progress - so happy to see the program works.

I've continued working on my "freeway to 10K" podcasts - today was 5 min warm up, 6 run, 1 walk (Repeated 6x - total of 36 min running).  The knee brace continues to hold my leg steady so my pace is gradually returning back to the even moves it has been so far.  I'm still slower - my total average pace per mile today was about 15 minutes, compared to 13.5 minutes about 2 weeks ago but considering the pain level is almost gone, and I feel like I am running even again, I'm happy.  I'm adding extra workouts this week as I gear up for my run/walk attempt at the half marathon in 6 weeks.  As of right now, I've been able to complete 5 miles in 70 minutes, with run/walk intervals.  I hope to shave that down to 60 minutes per 5 miles, and by the end of August be able to run more than walk, but still complete 13.1 miles.

I found that in two of my "races", the measuring was off.  2 weeks in a row, the distance was 3.8 - 4.1 miles.  Last weekend (7/23), the distance was more accurate 3.3 per my Nike and Garmin vs. their marking of 3.1 miles.  I can handle it being off 1 - 2 tenths, but not 6- 8 tenths.  I'm training for 14 miles just in case whoever measures the marathon measures it differently.

Check out my blog - this week's military challenge has posted the map - I should laugh my head off all day on Saturday during that run.

It's really great reading everyone's progress - so happy to see the program works.

I've continued working on my "freeway to 10K" podcasts - today was 5 min warm up, 6 run, 1 walk (Repeated 6x - total of 36 min running).  The knee brace continues to hold my leg steady so my pace is gradually returning back to the even moves it has been so far.  I'm still slower - my total average pace per mile today was about 15 minutes, compared to 13.5 minutes about 2 weeks ago but considering the pain level is almost gone, and I feel like I am running even again, I'm happy.  I'm adding extra workouts this week as I gear up for my run/walk attempt at the half marathon in 6 weeks.  As of right now, I've been able to complete 5 miles in 70 minutes, with run/walk intervals.  I hope to shave that down to 60 minutes per 5 miles, and by the end of August be able to run more than walk, but still complete 13.1 miles.

I found that in two of my "races", the measuring was off.  2 weeks in a row, the distance was 3.8 - 4.1 miles.  Last weekend (7/23), the distance was more accurate 3.3 per my Nike and Garmin vs. their marking of 3.1 miles.  I can handle it being off 1 - 2 tenths, but not 6- 8 tenths.  I'm training for 14 miles just in case whoever measures the marathon measures it differently.

Check out my blog - this week's military challenge has posted the map - I should laugh my head off all day on Saturday during that run.

Also - good article from Courtney from the MRTT (moms run this town, VA Beach Chapter) on tapering before a run.  Geared to people running full marathons, but still good info.

http://completerunning.com/archives/2007/04/25/12-tips-to-a-terrific-taper/

I finished W6D1 tonight -- with only one rest day since the 20 minute run!  But I had a quick recovery this week and felt really great so I went for it!

The five minute intervals went quickly.  The eight minute interval was a bit more of a challenge. I'm not sure why after running 20 minutes without a break -- I think it has to do with the fact that I ran my usual 5.0 mph pace tonight whereas I slowed down for the 20 minute run.  I still forced myself to do the last 2 minutes at a faster pace, just so that my mind would know that there is something left in the tank even when I think there isn't!  I basically didn't have much in the way of pain or discomfort -- just a litlte post-run soreness. I think the yoga is paying off. I did find my breathing was a bit labored during the first five minute run but it settled down partway through the 8 minute interval.  I had someone next to me doing 6.1 mph on the treadmill and striking the belt very hard so I think that was throwing my pacing off a bit. I just turned up the headphones to drown it out!

I have one more interval run -- 10/3/10, then it's all running.

Hard to believe I will run 25 minutes in 4 days.  That's five minutes longer than ever before and without a walk break.  I will use my 'slow down early' strategy. I can't wait until the weather gets more hospitable and I can get off the treadmill.  I find it boring if straight runs.  It's okay for intervals.

Happy running everyone!

teacherintraining

it depends on what is causing the side aches. If it is simply because the body is not used to theexertion, they will go away. if it is caused by something else - then they may not.

The most likely cause is simply because you are running too hard for what your fitness allows right now. Even if you are going slow, if you are gasping for breath while running you are going too fast. Try slowing down, especially on hot days. When it is sizzling outside, a simple walk can mean the same amount of effort as a sprint. Cramps and side stitches will come fast.

It could be because of hydration. You should be drinking plenty of water, not only before and after running, but throughout the day.

It could be because of posture. If you are leaning one way or another while running it can lead to back or side pain. Best way to determine this is look at yourself in a reflection. The fix is exercises to strengthen your core muscles.

Good luck!

Way to go xfitjunkie!  Nice job!

Just finished W6D1!!! (The interval of Warmup 5, run 5,walk 3, run 8, walk 3, run 5, Cool down 5)

The 8 min run part is when my legs tightened up a bit...but the last 5 min run was fine.

To be honest I enjoyed the 20 min run much better. Hoping the W6D2 run will go better on Friday.

I think I might like the 10-3-10 interval better.

Keep On Running!

Lisa

@SingingPilgrim - so glad to hear that your biopsy was negative! What a relief.

I really wish I was where some of you are...W5 or W6... but I'm trying to believe that I'm right where I'm supposed to be.  After doing W1 workouts for about the past week and a half, I tried W2D1 again.  It didn't feel too bad - I guess I'll see later today after I really start moving around.  It definitely helps me to rest a day in between so that my ankles and knee can recover. My plan had been to do exercise DVDs here at home on my off days but my AC has been on the blink since Monday afternoon and it hasn't been comfortable to do that.  Looking forward to W2D2.  With temps forecasted for 104 on Friday and Saturday here in NC, I may wait until Saturday morning and do it when things are a bit cooler.

Stay cool everyone!

Dawn

Great news on the test results!