Week Four & we're rocking on! I strongly suspect we won't have too many problems this week because we HAVE been putting in the work. I've put in a lot of mileage walking on rest days & sometimes later on a day when I've had a C25K session. Many of us are doing different fitness classes, swimming, lifting weights... our bodies are becoming accustomed to being used the way they're supposed to be. I'm still having days where I feel tired & I've decided that other than C25K, every 4th week is going to be a 'light' week in terms of other activities - just enough walking to keep from getting stiff & that won't be the week where I make any changes in my strength training. This IS still pretty new for the old bod.

So what differences are being noticed by everyone? I'm definitely in a better mood & most days, I look forward to my sessions. I don't seem to stress out as easily. Myappetite - always a problem for me - is now good & I'm being careful to east 5-6 small meals a day. I've only got 6 more pounds to gain & I'm at my target weight then I'm going to have to do what I've never had to do in my life, make more intelligent food choices. At 47, fats & cholesterol load are important. With the weight gain, I look different in the mirror. I put it on 'too fast' so some crept on around my mid-section but my legs & arms look a bit better already. My skin seems to be a bit better but I may be imagining that.

I'm still having to be careful with my shins but overall, the aches & stiffness from starting a running program are gone. I simply need time for my lungs to catch up now. One week smoke free & for the first time, this morning the thought of a cigarette was revolting. Breathing is certainly easier when running now - I don't have to think about it or struggle for air. I know that is going to improve a lot more over the next few months & I expect I'll really see the benefit of that once I get into the spring training program.

Btw, I live in Canada, in Kingston Ontario, a very small, very safe city. I have a disabled husband at home, 2 sons - 21 & 18 & a 19 year old step daughter.  Only the step daughter is still at home - the youngest is doing a 2 year, full time deployment with our equivalent of the National Guard - prepping for a rotation to Afghanistan next August. My youngest is away in college & my step daughter is doing an associate degree program here in town. I'm currently job hunting - that shouldn't take too long.

I'm running for me - starting to enjoy the feeling of my muscles working, the breathing getting into a rhythm & working up a good, honest sweat. I'm learning a lot about how my body works & reacts - it's a whole education & one I badly need if I'm going to race eventually & I want to do that. I've discovered my city has a runners' club & a series of races in season, most of them 5ks. My 'non-smoking/getting fit' rewards to myself will be joining the local gym, then the runners' club. And when I feel ready for a 5k 'race', I'll sign up & do it. I'm a long way from that but lately, it doesn't feel like an impossible goal at all. Looking forward to spring when the scenery will be prettier & the weather means I can shed 10 pounds of clothes for running.

I don't know if this helps but for the next couple of weeks, the total distance is roughly 2 miles each week. It's simply HOW we cover that 2 miles that will differ a bit. This week, we were pretty close to that distance, just 1/8 of a mile off it so it's not a huge jump forward. I bet by day three, you're going to be just fine with that time spent running.

I'm struggling with week 4.  When I was able to add a mile onto week 3's run I thought I had it in the bag, but the two runs so far have kicked my butt!  I did it, but it was the biggest challenge I've had thusfar.  I may repeat a day or two to make it easier.  I am waiting to see how everyone else handles week 4, maybe I'm weaker this week since I just started a 1200 calorie diet too.  I badly need to loose weight and got 4 off this week cutting calories.  I slept good last night, ate special K an hour before I went to the track, but it really winded me.  My legs could do it fine, no pain, just my lungs not able to get in enough air.  My daughter kept saying try to breathe slower, more deliberately and consciously slow it down but I can't.  Its all I can do to get enough air in to make it 5 minutes.  Also the track is harder for me than the treadmill, its just more physical.  And she said my speed varied, which doesn't happen on the TM.  Anyway- I think I need more practice with this week.  W4D2 done!  Y'all write in and congrats to Hawaii and BadlyBent for doing W4 with ease!  Go Guys!

Wow - congrats for finishing the sessions when you're trying to get used to a low calorie load. Are you perhaps pushing your weight loss efforts a little too quickly? I'm not sure how much you want to lose, what you're starting at or how many pounds a week/month you're hoping to lose, so it's hard to comment. In any case great job losing 4 pounds in a week!

Beachbum - hang in there it'll get easier!!  1200 calories is really low - especially when you're working out.  I've always been told that anything below 1400 isn't healthy - just make sure your doing everything safely.  It could also be the cold that's affecting you if your trying to switch from the treadmill to outdoors.  I know I have a really hard time excercising in anything below 65 or so, my lungs just can't take it and I start coughing like crazy (this was back when I lived in the midwest and was in shape too).  I'd say try doing a run on the treadmill and see if you can breathe more easily.  You might want to wait till it warms up before taking it outside if your really having trouble breathing.

alcesalces - I realy like the nike +, but it's not 100% accurate.  It always says my runs are longer then when I map them.  It's not too far off though - so it is good to give you a rough idea.  I don't really mind it not being 100% accurare because it is consistant so I"m able to compare my runs to each other.  I like being able to see if my pace was faster or slower, and I like being able to know what my pace is while I'm running.  Also, you can select a distance you want to run or a time you want to run and it tells you when you reach certain landmarks.  I'm sure that a lot of the other ones are much more accurate, but they're also much more expensive.  It works well for what I want, and plugs into my ipod so I don't have to carry extra things with me.  I don't use the Nike + shoes, I just have a pouch that attaches to my laces.

I'm envious of those who've already begun W4 - I'm itching to join you as being able to say I've got D1 done. Today was a complete rest day - no strength training - not even a walk. I never left my apartment. That's 2 weeks in a row I've done that & both weeks I've noticed it results in stiff lower legs. I think the lesson I need to take from that is that even a casual stroll - which really isn't taxing the muscles - is necessary on rest days.

I like to think of myself as 47 going on 8 years old at times & it helps with this new way of living. I've created my own superhero for exercise sessions & 'SuperFinisher' comes in very handy when I'm finding different aspects touch. SuperFinisher looks a little bit like a microscopic Mighty Mouse & he prowls my body, showing up at trouble spots to lend superstrength. A bit of trouble breathing? SuperFinisher dives into my lungs & holds apart the smaller breathing passages. Trouble opening up my stride? SuperFinisher pushes my knees forward. You bet it sounds silly - but it works!

As we plough through week four, we should remind ourselves that we've already made big changes in our lives by starting C25K. Maybe our bodies aren't showing it yet in a visible way but you can bet the positives of C25K are being felt. We're beginning the process of earning longer, healthier lives. Soon, we'll see 'better' shapes in our mirrors - perhaps a bit less weight or a shaplier outline. Our skins are looking less pasty or muddy & soon will have a healthy glow. Even our hair, I'm told, will begin to look better. We're into the second third of C25K - we're DOING IT!

Drew- Week 5 has different run plans, is the ONE podcast for all 3 days?  Or do we just time ourselves on the last run day?