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PostPosted: Mon Oct 15, 2007 10:05 am
by coreman

Check out this link:

It's a couch to 5k running routine, I did it about 8 weeks ago and it goes at a good slow pace. I think I started at week 3 cause I was already a little active.

I don't run more than 3.3 miles now, but it's a lot easier than when I started. And running at sea level is VERY easy for me now.

I'm not a doctor, but it worked for me.

thanks 4 reading

PostPosted: Mon Oct 15, 2007 11:39 am
by K9
Ya, the weight can cause problems in the legs but I've ran a 12.10 1.5 mile at 263 lbs in the police academy last Oct. , but that was on grass. Uneven grass at that. My ankles are shot from 14 yrs. of football, so grass has it's pros and cons. The treadmill is the safest but I like to be outside. I ride alot MT bike but I feel the run does more and is better for job training since our Chief deep sixed the bike patrol.


PostPosted: Tue Oct 16, 2007 4:40 am
by Bri3626
Some years back I was training for my first marathon (The Disney!) when I hurt my knee. It was kinda weird cause it only hurt while I was running and didn't happen till after I got around the 12 mile point.

Come to find out I did all the wrong things. Wrong shoes, bad surface, poor warmup, and stretching. Lucky for me I worked with a good P.T. who was also certified to train.

Most I'm gonna do now is 10k which is the Xfit wod today. ichhh.

PostPosted: Tue Oct 16, 2007 8:22 am
by coreman
I didn't realize how important good shoes were either. I just bought some running shoes and got shin splints. I went to a good running store and got fitted and no more shin splints.

week 5

PostPosted: Tue Oct 16, 2007 5:59 pm
by K9
week 5 L1D1 41 rounds! still doing the body rows... Will start L2 in Nov.
Looking forward to it.
try 2 mile run tomorrow.



PostPosted: Thu Oct 18, 2007 6:55 pm
by K9
Started leg assist Pull-ups which added some time to the workout. Could feel the pull up in my muscles more.
L1D2 4.32

Looking forward to L2 next month. Still not finding the time to run on off days.


PostPosted: Fri Oct 19, 2007 5:07 pm
by ucffool
Run after the workout, even if for just 15 minutes. I prefer that so that my 'off days' (4x's a week) are less stressful and I concentrate on dinner or relaxation or personal stuff.

thanks, I will try it!

PostPosted: Fri Oct 19, 2007 8:26 pm
by K9
Andy, thanks for the idea I will try it. I will focus on family, diet and rest.



PostPosted: Sun Oct 21, 2007 5:44 pm
by K9
Started assisted pull-ups from chair, tougher than body rows added some time to both D2 & D3 times. Better pump thou. D3:3.16


PostPosted: Mon Oct 22, 2007 10:34 am
by coreman
Nice work, I got to 30 rounds today, so I'm catching you. lol

great work!

PostPosted: Wed Oct 24, 2007 6:43 pm
by K9

Excellent job, that 41 may not be repeated by me for awhile...
keep up the hard work!

time off

PostPosted: Mon Oct 29, 2007 7:01 pm
by K9
Had some knee trouble and took some time off and will come back slow.
Did D1L1 and stopped at 20 rounds with 6.30 left. Felt strong on pull-ups.


I'm back!

PostPosted: Tue Nov 06, 2007 8:55 pm
by K9
Needed to rest the knee, but started Level 2 tonight! Sorry for not posting for awhile.

Got 27 rounds on L2D1and thinking of doing all three workouts in a row then rest for a day.

Need to add ab work somehow...
I can feel my back tighten during the day, could be the long hours in the car?

Any one working and working out with an overnight job?

What works with diet? When do U workout? How is your sleep? and when and how do U sleep?

Looking for help?

Keith (K9)


PostPosted: Fri Nov 09, 2007 6:20 pm
by K9
6.40, jump pullups for the first 3 sets..