Thanks, Lisa!!

Your motivation really, really helps.

OMG, way to go Poppins!

I am just one more workout away from mine! Knowing that someone is just a bit ahead of me and doing so well is great motivation.

Poppins and future pixie and all you c25kers....Once you get that far in the program you have just about made it to being an official runner. It is quite an accomplishment. Did you ever in your wildest dreams think you could do it? I sure didn't. I thought there was a running gene and I didn't have it. Shows what I know. Keep it up youse guys you're doing great.

Oh yeah Helen great job on the hill I forgot to mention how you continually impress me.

Go Fru!. Marathon, you animal!

Glad I popped in this morning. You guys are all so inspiring. I think this week on my shorter runs I am going to try to up my time a bit. I know we just talked about hills and how to conquer them but anyone have any advice on how to do them better-faster-stronger. I am at the point that I can run all the way up but every time I try to push the tempo I get so worked. Should I do intervals?

hikerchick: You are spot on about the "running gene." I've had bronchial asthma since I was young, but now it's a much more mild case and usually only presents itself when I have a cold -- basically meaning I'm prone to bronchitis and coughing fits.

Anyway, even though this asthma really shouldn't have affected my fitness level and ability to run, I've always convinced myself that I just couldn't run. But before C25K, I could do intervals (up to about 3 minutes), and I saw that the first workouts in C25K were based on intervals, so I gave it a try.

I never thought that I would be able to follow the program, much less follow it without repeating weeks. I have never felt better about what my body can accomplish!!

futurepixie: I'm glad I can be of any motivation. You'll feel so proud when you complete this week. I LOVE THIS PROGRAM!!

Yay for marathons, particularly Amsterdam

I ran a good 6 miles with running club tonight at 8:30 pace. It's coming to something when you feel cheated because the long option is "only" 6 miles!

Can I just say how much I love this forum? I just posted something in the 100lb. Club Support Group forum about how it's tough for me to stay motivated lately EXCEPT when it comes to exercise. That's because I've fallen in love with running, and a part of that is because of the inspiration I get from my fellow runners here!! One thing I'm struggling with, though, is striking a balancing between keeping my calorie intake low enough to keep losing weight and getting enough to fuel my runs. I stay hungry a lot now because of all the running, and I don't want to lose focus with my eating because I really really want to get to my goal. Has anyone else had trouble with that? I'm guessing Helen might have some advice, as she lost lots of weight and developed a running obsession too!

I just got back from a 4-mile run that was really good. I ran a pretty flat course but it was tough -- windy, my legs were a bit sore, my nose kept running (always does -- darn allergies), my hair kept getting in my eyes, and I kept going faster than I probably should so I wore out pretty quickly. But it felt fantastic for some reason. I passed my husband on the way back, so now I'm sitting at the gym waiting for him to return! Seeing him run, with his long perfect stride, makes me want to be a better runner. He's one of those natural runners -- long and lean! It's so amazing that I'm actually out there doing it too instead of just watching and cheering him on!

I've rambled on again...

Lisa - I add extra calories on long run days. My basic rule of thumb is anything over 4 miles (just because for me 4 miles is my "base") I add 100 calories/mile. That still puts me at a slight deficit from the extra mile. So if I run 6 miles on Saturday that day I add 200 calories. Most of it goes to pre and post run fuel (and for longer runs mid-run fuel)

Also, I try really hard to follow the fuel within 30 minutes rule. You recover faster and have more energy to run the next time if you eat within 30 minutes of finishing your workout and a little higher carb than you might normally do. (4 g carb/1 g protein is theoretically ideal)

You will find as you keep running, that your body will become more efficient at tapping fat sources for fuel and it will be easier to feel less hungry. When I first started running distance I felt really really weak if I ran 6 miler without a gu or gatorade mid way, now I can go much much longer with no need.

how ravenous I am after a run is also a good indicator to me of how hard I pushed my fitness level. I get HUNGRY after long runs. The fact that I didnt have exception hunger on saturday is an indication that fitness wise, 7 is in my comfort zone.

hth.

Oh...4.75 this morning.

I will second (or third or fourth) how great an inspiration it can be coming here. I used to (years ago) frequent a different forum on the site and then disappeared for a while. When I came back, I recognized many of the same people still hanging out. I don't mean to speak badly of anyone and these are really lovely supportive people but many of them are the same weight and in the same place as a few years ago. It's perfectly fine if you want to use this place to just chat and make friends but I want to get healthy and lose the last few pounds.

Anyway, I had my first run outside last week and I've been dying to get back out there but it's been soooo cold and I just can't do it. I hate the cold and don't think I would enjoy it at all. I though just buy a nice jacket (one I think recommended by Ilene..thanks ) so I'm ready for when it's just a bit chilly.

Tomorrow I have to hit the treadmill I guess. I've said it before and I'll say it again, there's not enough days in the week. A co-worker of mine really wants me to try a spinning class and I know it's a great cardio workout but how do I improve my running while still wanting to keep up the strength training and get in once a week step class that I can't give up?!

I guess my question of the day is (and I always seem to have one ) is: do you think all forms of cardio can help improve your running, or do you think only more running can do that?

Thanks and congratulations to everyone on all their accomplishments and goals!

Lisa - to be honest I eat pretty much as much as I want to fuel my running, but I make sure that it's all good stuff. It means I can run better and burn off more calories, rather than restricting what I take in and then not feeling up for the exercise. It works for me.

Elisa - it depends what you're aiming for really, increasing your general fitness may make your running easier, but there's really no substitute for running in terms of improving your technique and "running specific" fitness. I tend to do running, swimming and weights and I don't really do other cardio or classes. It's working for me at the moment.

Just a 2 penn'orth about the cardio improving running.

I think running makes you better at running. I did 1.5 years of kickboxing before I started running and I could spend a whole hour sparring and not be too tired. Make me run and I die. I had to build up gradually even though I had a great base level of cardio fitness. I also think that learning or incorporating a proper breathing technique has helped my running more than anything.

I've just taken a 5 month break from running and BOY is it hard getting back into it. My legs feel ok, but my breathing and overall "running fitness" has decreased and I know that I've more stamina and fitness than when I did my half mara last year. I can still spar for a good 2 hours after an hour in the gym and not be too bothered, but make me run for a bit and I want to curl up in a ball! Although maybe that's just in my head at the moment!

I did a combo 2 mile run 1 mile walk this AM and of all things, my heels of my feet hurt - not the part that leads up to the ankle, but the actual bottoms of my feet. What in the world? Anyone else get sore there and what do you do? This has never happened to me before.

Tiki

Tiki, I got sore on just one foot the other day. I just ignored it. Don't know if that's the best advice. I think I need better shoes. Has anyone bought running shoes online? Any advice on what to get and where to get it?

So now I want to go faster. Boy is it hard. I ran my first mile at 10 minutes today (would have been faster but I had to walk the last minute) the second took 11 minutes and I thought I was going to die... and the 3rd well, i just took it easy stopped lookign at the clock 13 minutes maybe? Still I felt like I got a better workout than I have in weeks. I tried to put little blasts of speed. I still have a ways to go but I really felt like I got a good workout today.

Helen I love hearing your stories. Cheated by only a 6 mile run. I love it.

Tiki - take care of your feet! Sounds like you need new shoes.

Work got in the way of my scheduled start of Week 3 C25K yesterday, so I WILL do it tonight. It'll be on the treadmill though because it's below zero here again!! Brrrr, and GRRR. I'm going to Dallas on Friday though, so a run outdoors in the warm weather is in my near future! Only going to be there for the weekend though.

I did my best 5k today on the treadmill (too cold outside here too!). Just over 35 minutes, which is not bad, I think. I just kept adjusting the speed up as I felt good and down as I got a bit tired. Switched to a walk twice for one minute each time. In the past I didn't want to walk at all but I found that my overall time is better if I let myself increase the speed and then pause once or twice to walk. I think it's all in my head but knowing I "can" stop and walk lets me really pick up the pace the rest of the time.

As for shoes, I've never bought online and I wouldn't recommend it unless you knew what you wanted. I went to a good store, had my gait analyzed and had great luck with the shoes they recommended. Now that I know that I like them, I might buy my next pair online but not the first time. I think good shoes can make all the difference.