I would say if you were slowing down and a bit queasy near the end, you should try and slow down the start more but AWESOME!!

Slowing down wouldn't hurt, when I started I was easily a 12-13 minute miler. At this stage you should run by effort and not pace. Just stay comfortable and listen to your body. Have fun! Speed will come.

So my "easy" 12 miler turned into a how hard can I push myself and can I beat my non-race 1/2 marathon PR 14 miler. I started of with a really easy pace for the first 3 miles and then turned it on dipping below 9 minute miles for some pretty good stretches. I hit the 13.1 mark at 2:04, 2 mins faster then my last and if that had been my intention from the start I probably could have done a smidge better. But I digress, the point here is supposed to be marathon training and preparation for this week's up coming first ever 20 miler!!!

Fortunately I don't think I did any damage, no soreness today and I even did a 3 miler recovery run this morning because I couldn't make my spin class tonight. So now I just need to fuel well all week, limited sugar, good carbs, no alcohol, limited calorie deficit and then just trust in my training and SLOW down!

I'm enjoying this process SO much and it's really unexpected. I think I'm learning a ton and avoiding some potential rookie mistakes and it's making my training and hopefully the marathon a lot of fun. Can't wait to do another LOL!

ennay & ncuneo: thanks! I will slow down, have to admit I was more focussed on just making it than anything else. Since I was rather sure that I could in no way go from running a few intervalruns to 2miles. Now that I know I can and I won't die, I'll work on the pace!

I am gonna go on a long long walk today with our dogs and my mom and tomorrow I want to try and do 4km/2.5miles because I know the perfect way to add that half mile and then I can just do that run for a few weeks before I try a 3mile run. 3mile feels like the 'big thing'. Haha.

ncuneo: goodluck on your training! You sound so incredibly motivated and happy it really inspires me!

One other thing to consider when adding milage is to not exceed the 10% rule, you shouldn't increase your distance or speed by more that 10%. It can lead to injury if you jump up too quickly. Adding a half a mile at this point is probably fine, but don't rush it, distance will come too:)

ncnuneo: congrads on your run sounds like your training is right on target,youand ennay are both so right on the slow down thing and speed will come.

I am really trying to slow it down it was as though everyday I ran I was trying to beat the day befores time, and in the long run I was just beating up my body.

hey all:
Looks like things are going good! Awesome work everyone! :D

Yesterday was my first day back to running after TOM and back issues. ICK! It felt good yesterday. I increased my speed and distance a little bit. I think I will keep that pace and distance for 2-3 weeks so that I'm not doing too much too soon.

Question: Do you find yourself jogging places now? For example, lately when I get to a store I'll start walking and then end up jogging just 'cus it's faster. LOL. Am I the only one?

Need a bit of advice. So today is long run day and I was planning 6-6.5 miles. Well the last few days I have not felt so hot. In the morning I have some congestion and sinus pressure, and even though I have been getting a decent helping of sleep, I have been feeling just exhausted. I dont feel awful, just off. Run down, tired, a bit headachy. I feel like maybe a run will feel great and so much better. But I;m a bit afraid of getting really sick. I have heard that for excercie if its in your head your good to go, if its in your chest rest.

But when do you know if its an off day and you should suck it up and run, or when its legitmate and you should take it easy?

I always follow the above the neck rule, if all the symptoms are above the neck and there's no fever I run. There is research to suggest that excerise improves immunity. That said your best course of action is to listen to your body.

ma I say run....but maybe not the long run. Go do 3 miles easy.

ncuneo - no harm done. You are doing a novice training program. Racing a HM on no taper partway through is fairly standard in intermediate programs. Remember the 20 miler is training, not racing. No harm in doing it a bit tired. My favorite training block was always a hard run on saturday followed by long on sunday.

I only just started running (although years ago I used to be a regular runner but haha that was just at school but I did do cross country). Only just on week 2 of couch to 5k hehe and I'm not finding it exactly easy lol so you guys are both inspiring and intimidating but I thought I'd be brave and post here!
Obviously I'm aiming to run a 5K in 8 weeks time cos that's when the C25K should get me there... and well I don't like to plan too far in advance cos then I get disheartened at how far I have to go and quit.. but eventually getting up to a 10K would be awesome :D
In about 3 weeks time I'll have moved house and will live somewhere where I can easily get to a beginners running club so I'm really hoping to get fit enough in these 3 weeks to feel confident enough to join that. I know it's only a beginner class and probably they'll be worse people than me.. but haha I can't imagine running somewhere civilisation could see me atm! So yeah that's my very short term goal- get fit enough with the C25K in these three weeks to feel confident enough to join that!
I have a question: do you guys take rest days? The podcast I'm following keeps stressing how important it is you take a day off inbetween running days and I am doing and am feeling it in my legs on those days for sure (not sure that's a good sign.. thinking it's a sign of how terrifyingly unfit I am!) but just wondered if other people do it like that? Cos it is tempting to just push through and do it the next day as well.

I don't take rest days from exercise, but I don't run everyday. I think rest is important, that's when your muscle repair, build and get stronger. But that can also be accomplished by not working the same muscles or not working them in the same way two days in a row. I run 3 days a wel, spin 2xs, strength train 2xs, yoga 1x and walk the other day. I obviously didn't start out at this routine, it was something I worked up to.

Good luck with C25k!

I'm so tired you guys. 5K club practice tomorrow, and then I'll get back to training for that 10K. I don't really run unless I have a program I'm working on.

ease to 10K I'm coming for you!

PaintedButterfly: I only recently started running but I don't always take rest days between runs. Only life gets in the way so often I do. Not because I believe it necesary though.

--
I want to thank you guys for helping me on my way with running. Ever since I quit the c25k I feel a bit lost and on my own. Haha. I try and google stuff, but I prefer just simple help from people who have been where I am at.

Like I said the other day after I ran my first 2miler, I did a 2.5mile today in 27 minutes. It's a bit slower than my 2mile run because you guys advised me to maybe slow down some. I found it VERY hard to slow down. I felt like I went very slow but the difference is really small. I still run an average of 11min/mile. I did not have any pains from my previous run and during running I don't get uncomfortable either.

I got a heartrate monitor today and been figuring it out somewhat. During the run I tried to keep my heartrate below 180 - only near the end it started creeping up to 185-187. I know it's rather high but even when I slowed down and paid good attention to my breathing it stayed that way.

So any tips on how to slow down without feeling like I am walking are welcome. And what should I look for as signs that I am overdoing it?

Thanks in advance! And keep it up you gals! :D

I usually run every other day. So yes one rest day in between, but I only do that because I'm still significantly overweight. Once I get this weight off I see myself running more than that. Good luck to you PaintedButterfly! love the name by the way.

keep posting!

I ran yesterday 5.1 paced it out nicely beautiful day working towards the
10K and trying to keep from injury. So will just QUIT trying to push it all the time. I take rest days due to work THOUGH they are not rest just from running those are my cross training days. I usually have 1 to two days a week off for various reasons.