I have seen a lot of people slipping on their runs and paying the price, and I am also one of those people. I got a cold and I got busy and I have had my 3 times a week at 3 miles down to twice a week at 2-3 miles, so almost half the running I had been doing at the finish of couch to 5k, In two weeks of this reduced running I am struggling. I have been reading a book called "The competative runners handbook" and one thing he says to do is to set a mile goal for yourself and keep to it. This guy was a super elite athlete and doing 100 miles a week, but for big body me I think I am going to set a goal of 10 miles a week and see if I can make that goal each week. I completed couch to 5k and kinda just started slowing down, like after a race, but unfortunately if you stop running, you stop being able to run.

SO I guess my point in all of this is to take some advice and don't stop, ever, set a goal, keep it, no matter what. If you have to get up in the morning at 4am, then do it, if you have to run at night before bed, do it, set a goal and keep that goal as a promise to yourself. My goal is 10 miles. I will do my 10 miles.

?????WebMD has a review of it that I found pretty easy to understand. It seems to go in 4 phases. The initial phase seems to restrict your diet to certain foods and about 1200 cals. After 17 days, you move on to the second phase which has more foods and a few days of higher calorie eating. I can't get my browser to let me paste a link here or I'd share it. *kicks the computer*

There are four 17-day phases to work through.  The first is basically zero carb, all the lean protein and veggies you want, and at least three cups a day of green tea a day.  No sugars, carbs, pasta or rice, alcohol, or high-fat foods.  You should also have two servings of probiotic yogurt each day.  I ate grapefruit and yogurt for breakfast, chicken and veggies or soup (no creamed soups) and fruit for lunch, and grilled chicken, tuna, salmon and veggies for dinner.  The logic is that basically you can do anything for 17 days, and this carb lover pretty much made it through all 17 days with no problem (although I did have fajita's one night and ate two small tortillas).  You are not supposed to really work out hard during the first phase, but limit your aerobic activity to a 20 minute walk each day. 

Eating out is tough - you basically have to find grilled chicken and salad (oil and vinigar only!).  No fast food.

I can tell you, the weight comes off.  Sure it's mostly water weight, but after seeing 14 pounds come off in two weeks, I was all the more motivated for phase II, and that is the real intention of the program. 

I'd recommend the book.  It wasn't much at Amazon.com.  There is a workbook, but it's just a glorified log book of what you ate and I found it to be unnecessary.  There is also a facebook support group with lots of recipes and other ideas.  good luck!

Big Congrats on your 5K!!

W7D1 (2.5 miles) done. I've been off work the last two days with a sore throat, bad cough and congestion, and somehow convinced myself that it would be a good idea to get this run in because a) didn't want to fall behind (legitimate concern) and b) I could "sweat out" my sicknes (stupid.) Haven't quit hacking since I got home. Hopefully will feel better in the morning, but at least I got the run in, I suppose.

Zerorez wrote:

 

I have seen a lot of people slipping on their runs and paying the price, and I am also one of those people. I got a cold and I got busy and I have had my 3 times a week at 3 miles down to twice a week at 2-3 miles, so almost half the running I had been doing at the finish of couch to 5k, In two weeks of this reduced running I am struggling. I have been reading a book called "The competative runners handbook" and one thing he says to do is to set a mile goal for yourself and keep to it. This guy was a super elite athlete and doing 100 miles a week, but for big body me I think I am going to set a goal of 10 miles a week and see if I can make that goal each week. I completed couch to 5k and kinda just started slowing down, like after a race, but unfortunately if you stop running, you stop being able to run.

 

SO I guess my point in all of this is to take some advice and don't stop, ever, set a goal, keep it, no matter what. If you have to get up in the morning at 4am, then do it, if you have to run at night before bed, do it, set a goal and keep that goal as a promise to yourself. My goal is 10 miles. I will do my 10 miles.

I understand the start/stop - trying to find time when travel or such gets in the way.  I've adapted to it - I try to get out and move be it jog, walk, waddle etc.  I also ride bike (bike commuter - 2x13 miles) during spring, summer into fall.  I find I ride more in summer than I run.  I'm now getting back to more "running". 

I've managed to break thru the 1 mile and now closing on the 2 mile mental barrier when I jog.  long term I have goal of breaking 30 min for a 5 K  (now to find a downhill one).  I also mix in Karate workouts when not traveling.  my overall goal is to get and keep weight below 200.  I started 240+ this spring and now am at 225,  this included keeping weight down during and after several business trips.  My bane is eating while on travel...

So charles, I am really running a 10 min/mi pace if I were thin? Noted =)

I found I respond well to low carb, I did it for a year and I am doing it for two weeks now. In my experience I loose about 10-15 pounds during the first two weeks, and since I have been exercising it hasn't come back. I did it once before starting running and lost 20 pounds. So I am building steps, so far 5 pounds in 3 days. If I hit my goal and keep it off I am gonna be super happy. My eventual goal is 180-199 pounds. I will let you know how the step method is working?