Great job! You will do great on the 20min run, your body will be ready for it! Have fun on your cruise

Amanda, I always appreciate the information you share here. I am not being measured for fat/muscle loss/gain as I am pretty much doing it on my own and just weighing and measuring at home, but I will definitely be making sure I eat before my run sessions. Hopefully I have not been losing muscle.

I hope your cat is on the mend. I know you will have no problem getting back into it.

I started an audio book today while I did my session (W7D1), I found it was pretty good to listen to while I was running. I wasn't sure what to expect as I've never listened to an audio book before, but I think focusing on the story helped keep me from obsessing about the run

I do think if I wasn't at the 25min interval I would find the constant interruptions from the run programs audio cues annoying.

I hope everyone is having a great week both run and IP-wise

I don't know what happened, W7 D1, while not a breeze, wasn't too bad. But when i tried to do D2 tonight I just couldn't do it. I don't know if it's because I'm used to doing the run first thing in the morning, or if it was the fact that I was already very tired, or that I increased my speed on the treadmill... I had to walk the last 8 minutes of the 25 minute run. But I'll try again on Friday morning at my 'usual' speed, I've done it before, I can do it again

This is EXACTLY what happened with me. Then I did the 3rd day just fine, decided to repeat Week 7 and did the same again - 5 runs of 2 failures, 3 successes. My feeling is that this is a mental block, rather than a physical one.

It's possible that it could be time of day and what your current blood sugar level is at when you start, and how many ketones your body has burned through during the course of the day. First thing you are probably loaded with ketones produced overnight, and therefore starting strong. The other thing I've noticed is that I need to have a 12oz glass of water about 30 minutes before I begin running otherwise I end up feeling terrible. This is a hydration issue in my case (as I normally run mornings) and that is often my first glass of water for the day. I also suffer badly with a build up of gas if I don't eat at least 45 mins before running - and this can stop me from even wanting to try, much less psyching myself into distance work.

Thanks for the kitty well-wishes. Cat no 1 is fully recovered (they still have no clue what was wrong, but he's back to his happy normal self with no drooling), but Cat 3 has now got a UTI or kidney infection going on - so she'll be hitting up the vet's office first thing Friday when our regular vet is on duty. It never ends with a multi-cat household.

In other news - I'm up 6lbs - as expected (glycogen store replenishment and some sodium bloat) with my brother-in-law's visit and my planned detour from ketosis. Nice that it's so predictable. I enjoyed some good local cuisine and two wine tastings at the local vineyards, so I have less objection to gaining than when I'm running my butt off. Interestingly enough, I have had some of the same old symptoms that I really hated prior to IP - the trapped gas, indigestion, sluggishness, feeling sleepy and slightly nauseous after a meal. Talk about remind you about the benefits of eating low carb and healthy options. It'll take me a week or two to catch up but at least IP is a steady, solid plan and it will work.

Going to try for a Week 7 run tomorrow morning. Not sure how it will go after 8 days away, but at least I have a full glycogen store to fuel from. Be interesting to see any differences with ketones versus glucose fuel. I am anticipating feeling hungry. Watch this space!

How's everyone else doing? Keeping on?

I'm going to try week 7 again this morning, get it out of the way even though my body feels tired. We'll see how I do.

I was kinda of worried about keeping up with my running once the program is over. I know I will be trying the 10k program again eventually, but I wanted to stay at 5 for a while and work on it first. I downloaded the Zombies, run app in hopes it will keep me interested and entertained I'm not sure what to expect yet, I believe it's interval running, and they also have a learn to run app.

How's everyone else doing?

You might want to stop by the thread I started yesterday... our stats are very similar, and I talk about the running aspect in my own IP journey, with 5 years of maintenance under my much smaller belt.

Hi gals -- just checking in. Amanda, DD, LosetoWin, and others -- yay for keeping up the running! Hope the weather is improving where you all are and that you see outdoor runs again in the near future.

I did just one short stint on the treadmill this week and spent the rest of my cardio hours on tennis and spinning. I started P2 on Monday and believe I've lost 2-3 more pounds since then (according to my home scale, which is usually a couple pounds higher than the clinic's scale -- next official WI later next week). I've been concerned that I might be dropping some muscle weight (won't really know til that WI). Have been trying to pick up those dumbbells more regularly, but I feel I need more structure, so I am treating myself to some personal training sessions. I've also been having an extra protein item before any exercise (not just the times I really sweat, as I had been advised to do by my coach). Going to keep my cardio sessions moderate this week until I have that WI and determine what's happened to muscle in the past couple of weeks.

And, DD -- I read that you're starting P2 this weekend -- congrats! Will be good to compare notes with you over the next few weeks as we move toward maintenance

Found another article about muscle mass and running ... here.

Going to keep on looking for more and will come back and edit later.

Had a good morning (WI is below my last "official" one of 171, finally), ketones were strong and I felt amazing so I decided to do the Week 8 Day 1 run.

Then I got to the gym and discovered that I had my music ipod and not the C25K one. For some reason my brain decided to take this as a cue to run for 30 minutes instead of 28, so I did.

Other than a 50 second "burp" break, and a 15 second "recover the almost swallowed chewing gum" I ran for 30 whole minutes. I'm still chugging around between 12 and 12:20 mins per mile, but speed will come.

Who's betting that I can't repeat it on Wednesday? LOL

How's the weekend/start of week running going, ladies?

Way to goooooooo, Amanda!!! How do you feel?! And when's your next 5k? Aren't you so anxious to see how your time improves from the last one? Fantastic! Started with personal trainer and, boy, am I already sore. I loved it -- don't get me wrong -- but I came home really feeling it after and was too wiped out to make a creative P2 lunch. Had a huge bowl of scrambled eggs instead. Can i just say -- 4 eggs at once are way too much. Blech.

Hey Runners!

I'm back and stronger than ever!

DD - I'm glad you suggested audiobooks. Now that I am starting the longer runs that might be a great way to go. I don't know if you know, but many libraries have services that allow you to download many current audiobooks for free. If you haven't you might check out the website of your local library. They can be downloaded to many different devices included ipods.

Mimi - Keep up the great work with the trainer! Congrats on phasing off!

Amanda - Sorry for the sick kitties. Have you had a chance to look at Volek and Phinney's books and papers? It is interesting to read the discussions of athletes who are strictly ketone fueled - particularly endurance athletes like marathon runners.

Sue - How's it going? I know your schedule is so busy, but we are pulling for you.

You all are awesome. You continue to pull me along and make me realize that I can do this. I completed week 5 on the cruise last week. I was a little reluctant to do the 20 minute run. My brain was fighting the idea of it. I was telling myself I was a little too tired, but once I got going, I realized that my brain was suffering from a lack of confidence. It was awesome when I hit about the 15 minute point. I realize that I was going to be able to do this. Honestly, the first couple of minutes were the worst.

I'm continuing to do my slow run. 3.9 on the treadmill. I am going out of town late this week and next week, so I will be running some without a treadmill. It should be interesting because the speed won't be regulated. I know that part of my success with this is that I have kept it at relatively low speed.I think I will need to concentrate on running slowly.

I have been monitoring my heart rate. I am noticing that my heart rate seems to have decreased over time as I become more fit.

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Great job! I bet if you think you can, you will do it again next time like you keep saying, it's only your mind holding you back now

It's great when you have the good hurt of a good workout! That would probably be too much egg for me too. I have ham pre measured and ready to throw in my salads for a quick and easy phase 2 lunches. I'm not planning anything fancy, just gonna mix it up a bit with tuna salad lettuce wraps.


Awesome job running the big 20 on your cruise

I'll have to check into my local library, I do know that they don't have a website, but they might offer the service.

I find it hard to pace myself when I am not on the treadmill, but I think I end up going slower because I don't want to wear myself out too early.

That's great that you are seeing a tangible improvement to your fitness, a little extra encouragement

I'll be doing W8D1 tomorrow, if I can't do it I'll repeat week 7, but ball hockey was cancelled tonight due to a provincial holiday, so I should be well rested tomorrow morning.

Hope everyone has a great week, and keep running

Lose2Win -- So great that you ran on the cruise! Bet the views were incredible. We'll be heading down to warmer weather next week, so I'm packing my running shoes and hoping to get outside for a session or two!

DD -- what kind of ham do you put in your salads? Do you cook it yourself or from a deli counter? And how many ounces do you put in your lunch salads? So far, I'm not a fan of this uptick in lunch protein -- having a hard time with it and would love to borrow some of your ideas.

Feel fine. Legs are a little weary, but a hot bath will fix that. I hear you on the eggs. When I make 3 I struggle to finish.

Glad for the personal trainer. I had one for six months and it was worth every penny of her fee. You'll get used to it much quicker than you think - PT's take no prisoners.

Edit: Next 5K run is "Run for the Fallen" here at Fort Bliss on April 4th.

Now this is excellent news. I could get so totally lost in a good story that I don't even realise that my feet are moving. Will have to look into that!



Nope, haven't even begun to look at those as I don't think it applies to me just yet. Still reading the runnersworld and running blog articles about people who are capable of running 5k and how to handle that.

Once I develop into what I feel a "real" runner is, I'll probably shell out for the books.

/nod /nod /nod Agree with all those points, L2W. It's the big step up and the brain dreads it, but the body revels in it. Fabulous that you got past the mental part of it. That means you'll be more than ready for Week 7 when it rolls round.

Running outside is a whole different ballgame from a treadmill. Once you're under your own momentum you may find that you get tired sooner (I did, just switching from an indoor track to outdoors) but go at a pace that works for you. As "Laura" says - "the objective isn't to finish as quickly as possible, it's to get distance under your belt in the time you have".

Well, I did it! Week 8 Day 1, so I'm ready to continue with it instead of repeating Week 7 I did go down from 5.2mph to 4.8, but I felt my body and breathing was at a better place at this pace which is a good thing at this point.

Mimi I use the Maple leaf country kitchen smoked ham, it's a boneless dinner ham not pre-sliced deli meat. It's already cooked, so I measure out 6 ounces, cube it and bag it.

Nutrition Facts
Per 1 Slice (55 g)
Amount %Daily Value
Calories 50
Fat 2g 3%
Fat - Saturated 0.5g + Trans 0g 3%
Cholesterol 25mg
Sodium 520mg 22%
Protein 9g
Carbohydrate 0%
Vitamin A 0%
Vitamin C 0%
Calcium 0%
Iron 4%

No carbs or sugar so I assume it's ok to eat *it might be a bit high in sodium, so you might get unwanted water retention depending on what else you eat.