Decent run today. I should call it good, but it's too much hard work to use that word But I did somewhere between 2.5 and 2.75 miles, and didn't have any knee problem, whereas Monday I had a lot.

Plus, I wore my new capris (too cold for shorts now) - I got two (Danskin) for $3.60 each! Size medium! Maybe not *exactly* what I wanted, but for that price, while my size is still changing, it was great. Here's hoping by the time the weather gets warm enough next year, my shorts will be too big .

Ran 2 miles today then did some intervals for 20 minutes after that. Feeling a bit better about my running. Maybe I have actually gained some endurance!

So this is my last week of walk intervals intermixed with my run. I have to admit I'm scared. I've come a long way though from just 5 weeks ago where I was running 1 minute at a time.

It was cold, drizzly and dark this morning but I ran! I had to force myself because last night was my running group and I stayed up a little too late after getting home late.

Tomorrow, my physical therapist is going to do some treadmill work with me to help work on my form. Then Saturday is my long run day with my last walk intervals. Did I mention I'm nervous? I am.

Nelie -- eliminating walk intervals is a worthy goal, and you very close to achieving that! But ... so what if you do still throw in a walk interval from time to time? So much depends on the day -- the weather, how you feel, how much sleep you had, how hard you worked out the day before, how you've been fueling, etc. What I think is most important is that you are OUT there, moving, consistently getting in the distance/time. Walking/jogging or a combination, it's all calories burned. I did the run/walk thing for YEARS before I progressed to running only. And I still walk to get a drink, because I'm not coordinated enough to drink and run at the same time!! So, maybe you're putting too much pressure on yourself? Just a thought!

I did a couple of 5 milers this week, and now am in "taper mode" for a half marathon on Sunday. My last half was last February, so I'm hoping for a new PR? Maybe? We'll see!

Thanks ladies! I am following the c25k and was going to run on my off day even though tha plan doesn't call for it. I came on here and you ladies told me you wouldnt recommend it. Said that keeping to the schedule would keep me excited... WELL I couldnt run last night and now I am dying to run tonight. Awesome, thanks for the great advice!

Don't be nervous ... Anticipate! Running without walking breaks is sometimes challenging, but it also feels amazing.

Nelie, you can go as slowly or quickly as you want, right?? I think sometimes I would walk FASTER than I am running....

you go girl

Thanks for the support guys. My training plan for Monday says run 2 miles, walk as needed so yeah I know I can walk if I need to. I can also 'run' as slowly as I want so if I need to shuffle, I can.

About 2.75 miles again today. But no knee trouble, yay!

Julie - You really are one of my inspirations on this web site!!!

Awww, thanks. That feels good .

Stick around here ... You're a runner!

Hi guys,

Nelie, I do the shuffle far more often than I should, I'm afraid. It's funny you should use that word b/c I have been trying to come up with a descriptive noun for the way I move around when running. That kinda works

This has been on my mind lately. Last week I was doing my run from the train station to work. I do this with an 8-12 pound backpack on. (I weighed it and myself this week) If the backpack feels burdensome I put no pressure on myself to move at any pace other than bare bones movement towards my final goal.

I was trudging along and this highly perky runner passed me (w/o acknowleging me-- rude- even for nyc) in the opposite direction, finished the block, turned around and passed me again in the same direction I was headed. So I had an opportunity to watch her legs as she ran along. What I noticed was that her heels popped up, almost hitting her calves as she ran. (I told you she was perky)

So I tried it and hot-damm, I was suddenly running faster. And I was so bouncy too. Then I went back to my standard trudge style/shuffle.

I tried it again today-- no pack, but a run where I had a side stitch for the first 2ish miles, no joke. I bounced after the pain finally went away. Certainly, I was bouncy. But to tell you the truth it didn't feel like proper form, necessarily.

thoughts??

After my run today I realize it is a matter of raising my knees, not my heels. That felt much more reasonable.

think it's time did some reading on running and form?? cool running.com here I come

Yesterday I participated in the inaugural “131 Marathon” of Ft. Lauderdale. Typically, half marathons are offered along with full marathon events, but this is a new “half only” series, offered by the same company who does marathons in Miami, Chicago and Atlanta. For a brand new race, it was well-attended, with around 1400 participants. Below is the lengthy blow-by- blow account …. Fair warning!

It was a dark and blustery pre-dawn morning. A cold front was moving through and although there was blessedly no rain, it was quite cool in the mid-60’s and the north wind was gusty-freezing. Well, freezing for this thin-blooded South Florida girl! I arrived customarily early, to assure a good parking spot, then had a good hour to cool my heels (literally), waiting for the race to start. I found a spot out of the wind, and delayed checking my gear bag as long as I could – I didn’t want to give up my warm shirt. Finally, I checked in the bag and pulled on a plastic garbage bag – and it IS amazing how much thermal protection a baggie can provide! Moving to the corral, I selected my spot according to anticipated pace (I was shooting for 9:30 minute miles) and tried to keep from shivering. At least the bodies around me provided some wind protection! This is where it pays to be short. Finally … the national anthem … the leaders took off …the pack moved forward … I crossed the start line with mingled excitement and relief to be finally moving … and we were off!

I started out too fast, of course. The course took us through the tunnel under the New River. A live music group was strategically stationed at the mouth of the tunnel and the driving beat and jazzy sax pulled me up the tunnel’s steep slope and spit me back out onto the road. We turned toward the ocean and headed over the bridge toward A1A. I had slowed the pace down to a bit more comfortable level, and was now warmed up and feeling great. Now I found myself looking around, enjoying the view, and feeling as if I could run forever! The sunrise over the ocean was beautiful, and the formerly-frigid wind now seemed bracing and a welcome coolness to overheated bodies.

This is what brings me back to racing over and over. It’s this magical time during the race of feeling completely in the moment … just experiencing all of the runners around you, the surroundings, the feeling of happy exertion, accompanied by a sense of overwhelming gratitude to be ABLE .. able to be there, able to run freely, to breathe the brisk sea air and be alive. I feel so enormously blessed, and I hope that I NEVER take it for granted.

The course was sprinkled with a few bands and DJ’s and scattered cheering spectators. It’s amazing how motivating a bystander can be … just to have them say “You’re looking great!”, or “Keep it going!” I know they don’t know me from Adam, but it is motivating all the same to have someone tell me I’m doing an awesome job! I just LOVE that! I was also entertained by the other runners … I would shamelessly eavesdrop on snatches of conversation, occasionally tossing in my own unsolicited editorial comments. Then there was the one girl who was singing at the top of her lungs to the iPod that only she could hear ….

I had settled into my target pace and amidst the distractions, the miles were steadily ticking away … 6 …7 …8… We hit the turnaround point on A1A and entered the home stretch. 9 … 10 …. 11 … Now it was getting harder, as it always does. But, I felt strong and going into the last mile, picked up the pace just a bit. My legs were feeling the strain, but I could see the end in sight … at the last .1 mile, I kicked with all I had … and suddenly was through the gate and it was over! A water bottle was thrust into my hand and a finisher’s medal placed around my neck as I wandered through the finisher’s chute, slightly stunned (as always) by the abrupt end to the race.

I grabbed an orange slice and half banana from the food spread and wandered away looking for the gear pick up. I was still sweating, but knew I’d be wanting my layers in very short order! I found the gear bus, and retrieved my bag with no wait at all, and pulled on my now-welcome sweats. There was also a pancake tent, and well, I don’t pass up pancakes! I headed toward the shuttle, which bused us back to the start line parking area, and headed home.

Oh … my time? I guess that’s important too! I finished in 2:01:46, an average pace of 9:20 min/mile, which beat my previous record by more than 6 minutes! I was pleased.

Happy running -- I hope you all have a great week!

MBN - Very cool! Congrats on your race!

As someone who aspires to do races one day, your account was very interesting and motivating! Thank you.