Sounds like you are doing well too
My pyramids can be a bit lopsided too. I'm not sticking ridgedly to a running plan now. I use it as a guide but listen to my body more and so if I need to take a break earlier than the plan says I do as I don't want to end up injured.
One of the biggest things I have learnt is to make sure I think positively. Sometimes I find myself thinking I'm knackered and wanting to stop but if take a second to think about how my breathing is and legs feel I realise I'm not that exhausted. When I then tell myself I can do another minute I often can and sometimes even more.

Carol
Brilliant news on the running! Keep it up. Yes it is much harder outside - running on different surfaces, wind resistance, rain etc all slow you down. Yes you do feel it in your legs and bum so you know that you are working.

Good luck with it

Thanks for the well wishes. I'm going to try and run at least one session outside each week now because I think the change will do me good.

I'm not sure if I really want to be an outdoor runner. Some days I see people racing along outside and I think I'd love to be able to do that and other days, like today, when it's pouring with rain I'm happy keeping fit inside.

Hi Carol
I agree I don't like to run in the rain but most other conditions I can cope with. Don't think how fast other people are when you go out just set a small goal and try to reach it. I often see men belting off fast until they go round a corner when they probably stop. My neighbour and I met the other day on a run and I was starting going up hill as he was coming down but we both did the same distance not sure about the time ie 3.8 miles but opposite ways round and he sitll can't do hills and I think has been running much longer than me. Round me it is quite hilly so the flat bits are road which I don't like so I prefer running in the woods or on a field. When I started I thought a mile was a big goal and then added on gradually.

Give it a go.

Well, I have managed to do 30 mins of walk 1/run 3 - yes, I know the last walk had to be 2 mins, but I think that's probably better anyway. Getting to this one min walk has been a bit of a barrier for me, but I slowed the run down another 0.5 kph and managed it. I did find it much harder with only 1 minute to recuperate, but as I have seen, not impossible. I think it helped today that the weather was less humid than it has been the rest of the week. I'm not good at all when it's so close and this might have been part of the barrier for me too. Another two or three of these and then I'll set my next target.
Next week the company I bought my HRM from should be open again and I'll be able to sort that out too.

Great progress Barbara. I was hoping to go outside for a run today but it's absolutely pouring down here!

... same here - oh well, I'll just take the car

Hello
I'm a newbie here. I've set myself a target of running a 10km race in October in an effort to get fit and lose that last 3/4 stone! (I've already lost over 3stone). I'm following the training plan from the cancer research site which is really helpful as have some of the posts here. I look forward to chatting and meeting you all soon.

Welcome, Sharon!
Well done on your weight loss!
You don't say what you are running at the moment ie where you are on your training plan.
There is also a lot that you might be interested in on the thread called something like 'I'm fitter but weigh more' or perhaps it's called 'Fitter but don't weigh less' etc. Teresa, Pippa, Julia, Jackie, - I'd better stop there as I will forget someone if I try to name all of them and then I will be in for it - who run the kind of distance you are aiming at, post on this thread and don't just talk about weight, but running issues. Have you had a look at it?

Just completed my second walk 1/run 3 over 30 mins and have to say that I really noticed it was easier today. This may be partly because it's Sunday afternoon and last time I did it after work on Friday. All the same it's uplifting.

Well done Barbara - it sounds as if progress is being made.

Completed my 3rd run in the set today and sneaked a little 5-minute pyramid in the middle in place of the middle 3 minutes. I did notice it in the following 3 minute phase, but managed well, I think.
So, now on my rest day tomorrow I can decide what my next mini-progression will be. That's quite a good feeling, but I don't think I'll progress to 1min/5mins all the way through the 30 minutes. I'll probably give myself a smaller step up to keep it painless.
I'll think through the possibilities and enjoy the rest!

Decided my next step up would be walk 1/run 4 over 30 mins and did a first session today. All went well and I will do at least another 2 of these before going for the 1/5.

well done Barbara! Onwards and upwards!

Completed my second session today and put in a tiny, tiny, tiny speed increase in the middle two blocks. This really with the idea of making the sessions at least a slightly different challenge for my body as they are being done on the treadmill. I always up the incline a couple of times on the way to the middle and down again on the way towards the end too in the hope that this varies things a bit more.
HRM business is still not properly sorted out and until then I'm using the tread mill to help me keep to a proper planned approach. I really hope that I will be able to combine this with running using the HRM from September at the latest. I really don't know why I'm being impatient. It's crazy as I know that I need the time to gradually build up and that I will allow myself this time no matter what. I am actually quite happy with what I'm achieving, but would just like to get the whole HRM thing sorted.

Hi, I am new here and I have just started a very basic running plan last week... involves walking for 5mins running for 1 then building up the running time from there. Sounds basic but hopefully I can stick to it and improve. I noticed a few posts mentioning keeping track of time... I bought the Nike + Ipod device and it actually talks to you as you run. You do need to have Nike + trainers and an ipod to use it (which by chance I did!) but I have found it so helpful as it measures distance, pace, calories and reads out the time!! You also get to choose a power song that plays when you need the motivation

sounds good Lynsey well done for starting your running career!

I am so behind with everyone's posts that this is going to be my only one of the day so I can fit more reading in!


Wow, sounds almost like a personal trainer, Lynsey. Good luck with your walk/run plan and your personal motivator.
I'm a bit further along with a walk/run plan and today was completing my first set of walk 1/run 6 over 30 minutes. I will do this at least twice more this week and if I feel I'm doing well after the 2nd one overall, will put in a different 'programme' for the third set and then complete the week's sets with a 4th as for 1st and 2nd. I did this with my step-up last week and was pleased with the result. This week is a bit shorter though due to the Bank Holiday and my having been in Norfolk, so I'm not sure if I will manage to fit in 4 sessions.
I have found building up slowly has been good for me as I can see the progress, but am not experiencing any of the pain. I chose 30 minutes as my overall time as I had been able to run (over a short period and never very fast!) over 30 minutes before I had a fall and then stopped doing any kind of exercise for about 2 years. It's a matter of personal satisfaction for me and has nothing to do with any specific amount of time you should be aiming for. You may be doing more or less - whatever suits you.
You are sure to get there in whatever time you feel is right for you, Lynsey, if you manage to do 2, better 3, walk/runs a week. I found the first and the second week were the hardest, and you are already almost through them!
Have fun and keep us in the loop!

Lynsey
how is it going?
hope you are upping the running to more than walking soon which is the aim. Start with a goal you can reach and then increase it slowly. I did 30 mins then 35 etc and then increased the speed later but just added distance to start with.

Hi again, I am only on week 2 of the plan (24 weeks) which starts very slowly 5 mins walk, 1 min run x 4, four times a week, next week its 2mins and 3 mins x4 and builds up from there. I wanted to start slowly as I have given up easily before so am more concerned initially about getting out there and doing the distance/time then build up pace and more running. I have problems with pain in my knee's and ankles due to way I walk/run and am waiting to see a podiatrist (good old waiting list!!) so will build up more once I am happy that pain is not returning. Thanks for the support!

Lynsey I see you're in Edinburgh. I can highly recommend run4it - a Scottish organisation that has specialists in certain sports shops. Here's the Edinburgh address:

http://www.run4it.com/shops/edinburgh

I had my gait analysed on Saturday in Glasgow and the chap was very thorough. He then chose shoes for me to try on to correct slight over-pronation, and explained how the support works etc. - that's what exacerbates painful knees, hips etc.

This is also an interesting video - these are the shoes I ended up getting -

http://www.mizunowave.com/

As someone with 'funny' feet, I think good shoes are extremely important. Let us know how you get on if you decide to get analysed!

Lynsey
I agree slow build up is good. I have problems with overpronating and
so am interested in what Fiona says. You need good shoes with cushioning and support. Well done so far. Good luck with the podiatrist. I have been to one once which was really helpful.

Hi, fiona thanks for the advice, I actually went to run4it a few weeks ago and got my gait analysed because of the pain I was experiencing and apparently I am part of a rare breed of severe under-pronators (about 2% of population)... Bad news is there are no trainers made specifically for this problem but did get the ones they suggested would be the best and the next stop is the podiatrist to hopefully get some in soles made to help even more!! Phew So far I have had no pain with the Nike's they suggested so fingers crossed!

I put in a flat pyramid today with 1walk/6run, 1walk/7run, 1 walk/7run, 1 walk/6run. Getting there slowly!

Oooo - unique! You're right - the shoes I got would be no use whatsoever - you've just saved £85!

now the nights are drawing in (have always wanted to say that- such a grown up expression!) Can anyone recommend a headlight suitable for jogging please?

Hi Lynsey - I supinate as well! I have a fab pair of (non expensive) Reebok trainers which have always served me well, but decided I would give my Nike Air Rifts a chance to show me if they were up to the job. I did a pacey 5-6k in them and knackered my ankle! After inspecting them I discovered they are built up and offer more support to the ball of the foot and less to the outer arch and edge, which is exactly what I don't need

Do you have very high arches and a tendency to keep your weight back on your heels slightly (not just when you're running)?

Yes, my arches are so high that I struggle to wear heels at all as there is usually a large visible gap under my foot!!!

I have Nike Air Pegasus that are working wonders at the moment for my feet and ankles. Having some hamstring problems but think it is my stretching rather than my supinating.

Going back to hockey playing again after 8 years next week so fingers crossed the ankles/ feet can withstand that too!!

What if you are flat footed like I think I am.

NOTHING stops me wearing heels, I think I've trained my feet to accept 4-inchers, so they just submit!


Have you tried Pilates? I find my running and my recovery greatly improved after regular Pilates sessions. It takes a while to re-train your muscles with Pilates, but after 6 months of dedicated practising, I've noticed a hell of a lot of difference.


Jackie, I can't comment from personal experience, as I'm a high-arched supinator! But there is the tendency to over-pronate with flat feet....try Googling it, I bet you get quite a lot of info