Finished run/walk portion of aggressive plan...4 weeks to go

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2004-11-07 7:25 PM

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Montague Gold Mines, Nova Scotia
Subject: Finished run/walk portion of aggressive plan...4 weeks to go
Okay, today was my last day on the run/walk part of the aggressive couch to 5k plan. The total run was 4.8km and I was able to maintain a 5:00/km pace for the duration (I might have slowed by about :10/:15 in the last km). This was faster than I planned to go out today, but I fell into that pace and it was easy to maintain so I stuck with it. So, from being a complete non-runner at the end of August to being able to cover almost 5k in :24. I feel great and would like to thank everyone here for their support and encouragement.

So, next week, still run/walk, but it is going to be about :12/:15 runs to give my body a break. This will be the first time I have scaled back the time for a recovery week so we'll see how that goes. And then, four more weeks to get to a full half hour of running...

Thanks again...

2004-11-07 7:30 PM
in reply to: #80035

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Subject: RE: Finished run/walk portion of aggressive plan...4 weeks to go

Keep at it - awesome job, Speedy!

Sheesh, I've been running pretty regularly for a couple of years now and I don't do sub :24  5Ks, and I'll RUN the whole thing!

2004-11-07 8:22 PM
in reply to: #80035

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Montague Gold Mines, Nova Scotia
Subject: RE: Finished run/walk portion of aggressive plan...4 weeks to go
I am running the entire 24 minutes, just walking before and after. And usually I am around 5:30-6:00/km, but for some reason today everything seemed to come together.

The thing that continues to amaze me is that my fastest (and furtherest) run before this was when I was 16-17 and I did a 2.4km in around 11:00 and felt as though I was going to die the next day. Now, I can run for 24 minutes at close to the same pace and feel fine; both while running and the next day.
2004-11-07 9:19 PM
in reply to: #80035

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Subject: RE: Finished run/walk portion of aggressive plan...4 weeks to go
Shane, that is AWESOME! I feel like I am following in your footsteps, just starting month 2 of the same program. Great job! My goal is a sub :30 5K, so you're inspiring

Chris
2004-11-08 1:20 AM
in reply to: #80035

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Subject: RE: Finished run/walk portion of aggressive plan...4 weeks to go

thats too cool.  really glad your becoming a 5k runner and the plan is working...

keep it up.

2004-11-08 7:43 AM
in reply to: #80035

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Montague Gold Mines, Nova Scotia
Subject: RE: Finished run/walk portion of aggressive plan...4 weeks to go
Ron,

Thanks for providing all these programs, they are exactly what I needed to get out and start running.

Thanks,

Shane

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