Reporting in - Week 3, Day 2 complete! Any advice on lacing one shoe to compensate for slight slippage? My left foot is smaller than my right and even back-laced it feels a little loose. Should I find a pad, or wear an extra sock? I definitely don’t want blisters from the rubbing.
4.5 mile run this morning at the shore. Glorious sunny morning.
abasket - Love the “power vacuuming!” That’s sounds SO much better than just vacuuming or cleaning. Today I’ll add in some “power scrubbing” on the shower tile and grout. Definitely an upper body workout.
Bromfield - love the Cybex Arc; that’s my favorite cardio machine – though I do need to be watching something on the TV since it can get pretty boring.
Did Week 8, Day 2 today. Went a little over 2.8 miles, 31 minutes. I’m looking forward to hitting 3 miles!
GREAT spin class today and topped it off with a 1.5 mile run around the track. I am enjoying so much a day or two a week doing stuff in addition to running!
Gertrude, awesome job. You are almost there!
abasket, as the saying goes, variety is the spice of life. Glad that you found a nice “side dish” to your running! I’m actually enjoying my hill speedwalks. I think they help preserve my stamina for running (which I have not been able to enjoy much lately, unfortunately).
Does anyone have opinions on how many days per week to run, or doing fewer, but longer, runs vs. more shorter-duration runs?
Gertrude- different things work for different people. If you have some days where your schedule doesn’t allow a run, then build that in as a rest day (or days). I run every day, but that’s not the right thing to do for most people. Sabaray has a good schedule with a longer weekend run and a couple of mid-distance weekday runs. I’ve seen good marathoners do 4 10 mile runs a week! I think it is good to have a longer run on the weekend (or whatever day works for you) and maybe runs half of that long run during the week.
Gertrude, do you like to do other active things on a regular basis - like do you play tennis in the summer or attend any fitness classes regularly? If so, I think it’s a good ideal to find a good balance - for you - in managing the different activities without increasing risk for injury.
Do you have goals or desires beyond the 5k you have planned? Do you desire (at this point) to run longer distances? That might affect you plan.
I was a late bloomer starting at 53 - I enjoy running but do not have a burning desire to do long distances. The farthest I think I have run at one time is 5ish miles. I’m perfectly satisfied with that!
What works for my life/schedule/needs is a firm dedication to running 3-4 times a week averaging somewhere between 8-12 miles weekly. I also recently have added a fitness class once or twice a week . I like having a couple of days a week where I DON’T have to exercise hard. (but still do daily pup walks, bike in the summer recreationally, swim, garden, etc. - stuff that is all great for a body too!)
It’s your game. You get to make the rules. 
(but, wise advice is to add gradually, listen to your body, etc.)
Gertrude, the three weekly runs MOWC described works well for me right now - in addition, I would encourage you to find a cross-training activity you enjoy or can at least tolerate. For me, it’s the elliptical, TRX or Pilates. I do one of those activities the other three days of the week and have one true rest day with only dog walks for exercise. After my half Saturday, I’ll continue that schedule but am looking at increasing the number of runs I do weekly because I want to run a little faster this fall.
Thanks all - yes, I would like to keep increasing my distance with an eye on doing a 10K later this year or early next. With the C25K program coming to an end, I’ve got to work out my own schedule going forward. I do belong to a hiking group & do that a few times per month & also yoga once per week. So 3-4 days per week sounds about right. If anyone else wants to chime in with what works for them, I’d be interested!
Gertrude - I went through the C25K “program” a couple of years ago to get back into running – something I had done in my previous life, before kids, etc. Since then I’ve continued with the running every other day schedule – which in my case usually means Mon, Wed, and Fri. I do other cardio + weights on Tues and Thurs. I end up doing about 12 - 15 miles a week. Seems to work for me. YMMV.
Today’s “exercise” covers lots of miles combined with lots of sitting. We’re off to our old stomping grounds in Fairfield County, CT for an appointment.
Trainer workout today (lots of core work). Afterwards I spent an hour on the Cybex arc machine. I’m going to a fermented food party tonight. Don’t know what to expect!
Just received some good blood test news. I reduced my total cholesterol level from 186 to 144 since going on the plant-based diet a month ago. It hasn’t been as difficult as I thought it would be. Weight is down to 139 (goal is 130-133 by July 10) although I’ve been more cognizant of what I’m eating and reduced my tendency to “junk out” at night. They had to up my thyroid medicine (synthroid) level from 25 to 50 mcg.
We attended the kickoff meeting last night for a running club that is starting up in our town. It seemed like a good group of people. Everyone was very nice and it was a good mix of people - some very experienced and knowledgable runners, along with some newbies wanting to get started, and everything in between. We did a 3.6 mile run afterwards. I’m planning on a longer run tonight.
Gertrude-congratulations on nearly completing the C25K! I think you’ll find that gradually increasing your distance to get to a 10K later this year will be very doable as you have increased your stamina and strength. I ran my first half marathon 10 months after completing the C25K in 2012. My running routine is very similar to Sabaray’s. I do a long run on Saturday, generally 10-12 miles although I will be increasing that after the half marathon is over so that I can work up to a full marathon later this year. During the week, I will run 5-6 miles on Tuesdays and Thursdays. I do strength training on Mondays and Wednesdays. Friday is a rest day and Sunday is cross-training, usually biking. I also get lots of walking in every day. I still need to add in doing yoga but so far it’s all talk.
Ohiopublic - congrats on the numbers, that is a very impressive drop in cholesterol. I don’t think I would want to do the plant based diet, but more power to you for sticking with it! How is your brother doing with his recovery? Is he managing the plant based diet also?
A fermented foods party? Sounds intriguing! Can’t wait to hear more!
Good numbers, Ohio!
Had a very early flight this morning but did a streak mile before we left for the airport. Turns out I had a chance to run around noon here on Amelia Island so H and I did 3 miles- mostly sidewalk/path but some on the beach. Tide wasn’t quite low enough, so we were a little slanted. Beautiful place!
Another cold snap in the basement. 54 degrees is just a little too nippy. So, back to the dreaded Airdyne for another dreaded five miler. Legs burning. All in all, not too bad.
Pulled pork BBQ from the freezer with green beans tossed in garlic and balsamic vinegar for dinner… yummmm.
Rest day.
Crustless quiche (asparagus, tomatoes, onions) and a side spinach salad.
I haven’t posted in a few days, but I have still been getting in walking, running, and strength workouts. Discovered I have way more garlic in the pantry than I realized, lol!
Woot Ohio! Nice job. I should tear a page from your book…
Deborah, you should invite idad over…I’m pretty sure he could put all that garlic to good use!
One of the people my client trains just got back from her first Boston yesterday and had set a PR despite the crappy weather. I interviewed her for my client’s blog and it was very touching. She ran it to keep a promise to another runner/mentor who’d been killed by a car while out running two years ago. It was very touching to talk to her about what running has given her and her feelings during the race.
It was also interesting to hear the difference the managed nutrition plan and HR zone training made for her. She said the difference in both endurance and recovery was remarkable.
At any rate, it all made me think of my cyber-running friends here 
After avoiding colds, coughs and the flu for a long time, of course I am now fighting one off. Tomorrow is going to be ugly.
Good work, Deborah. Did you know raw garlic is good for your immune system? Another use!