yapper - listen to Meg. 9 days in nothing compared to months of rehab if you don't take it easy! runswithdogs - you are moving right along in OHR. Good for you! Jennicap - It just means you get to try the 20 minute run again. I had to repeat W5 and it was much easier the second time around. You'll get there. meewolfie - I doubt you will be last - but even if you are, its better than never starting! goddess9 - you may want to stretch that inner thigh after your runs. You can get a good stretch if you do the hamstring stretch on the floor and then just lean toward the center. Meg - congrats on finishing the program. I wouldn't worry about speed now - and defintely wouldn't try fartleks yets. From what I've read, you need to be running consistently for 6 months before you even think about speed work. I'd look at OHR or Hal Higdon's spring training programs. gruetzgirl - humidity defintely slows you down. And the bugs - yuck! Moonstar - graduation day! Yeah! oliviars - welcome! In terms of shoes, I would go to a local running store and tell them you want an inexpensive pair - but have them help you with what you need. Running with the wrong shoes is a quick way to injury and ending your running career. JennerVT - that 25 minute run is a HUGE mental hurdle and you made it. Great job! Sorry if I missed anyone. As for me - 33.3 miles on the bike this morning, and 10.3 tonight. I miss the running, but getting ready for the bike trip is more important right now, and I don't think my legs will let me do both!

Hello everybody, I just started my first week of C25k. I"m excited to get started. I hope that I will hae the motivation to get through the whole thing. I have the feeling that I will reallly enjoy running. Hopefully the heat won't get to me. I am definately not an early riser so running around 7 or 8 P.M. is the most bearable time that I can go. We are suppposed to have a heat wave soon so I hope it's not too bad. Luckily I have a pool to cool off in afterwards . Also i'm looking for some cheap but relatively decent shoes that I can start out with. I don't want to pay a lot in case I don't end up liking running very much, but I would like somewhat decent shoes. I tend to under-pronate because of my very high arches. Any suggestions?? ~Olivia

I'm not an early riser, either. My body literally won't let me get up until about 10 AM. I guess it's because I had to wake up pretty early for the last 9 months, and now it's catching up. Run whenever you can! As you're younger than I, I guess I can call you hun now and not feel like I'm being disrepectful! For underpronators, you want as much cushioning and flexibility from your shoes as possible. Since I'm the exact opposite of you (I overpronate and have wide, flat feet), avoid the Brooks Addiction series. It's a very inflexible shoe, and it's also pretty heavy. Don't use it unless you have to! Here: http://www.runnersworld.com/channel/0,7119,s6-240-0-0-0,00.html?cm_re=HP-_-Homepage%20Channel-_-Shoes%20And%20Gear Just fill in your stats, and punch in 'cushioned'. That should give you an idea of what to buy. I STRONGLY suggest you go to a local running store and get fitted. Everyone suggested that to me, and they are all right. Use the link I gave you as a guide, but definitely get your gait checked out. The employee might have a few surprises to tell you, since you cannot watch yourself run. Running shoes don't have to be expensive...they range from $60-$120. And they are basically the only thing you need in order to run. Make the investment and your joints will thank you. Good luck hun, and you're doing fabulously!

gruetzgirl - I hate the hills. They kill me! This is all on flat land - not a hill in sight around here. My legs were a little tired last night, but they are fine this morning. I need to eat and then go back out for another easy 20 this morning. goddess9 - I'm no expert, but I think running through a little soreness is OK, but running through pain is a bad idea. See how you feel. Are you stretching those hamstrings after you run? Let's see if Wingz has some ideas on the weight training. I don't do any lower body other than my balance exercises now, but I'm biking a lot in prep for a biking vacation. Running uses your hamstrings a lot, so my thought it the quad stuff you are doing will help prevent muscle imbalance. Congrats on the lower pant size. Yes, weight training does that. A pound of muscle takes up less space than a pound of fat. I started exercising regularly in October of 2006. I've only dropped 17 pounds, but I am down 4 sizes! I'll take the smaller size over the actual pounds any day!

I'm on IR this week. My PF has flared up and I'm having some kind of freaky back problem that's affecting my whole leg. I got a new bike for my birthday today, so I'll spend some time with XT to see if I can rest the other issues. Try to get back into it next week, but then we go on vacation. I'm taking my running gear...glad to be in the part of the C25K where it's easier to follow! Welcome oliviar!

Ok, guys, got the charts updated. Welcome to olivars22 and sefkhet! Congrats to CanadianMeg for graduating C25K! I was on vacation the past few days, seeing some of the beautiful mountains of West Virginia. Goddess - most of the experts seem to recommend overall strength training, both upper and lower body, for runners. Running does develop some muscles, but can lead to imbalances. My take is that if you enjoy strength training and have been doing it a while there's no real reason to cut back. If, on the other hand, you're having a lot of muscle pain in areas you've been working, you may need to give your body a bit more rest than you've been doing. Congrats on the smaller jeans!

YEAH!!!! Done with the program! Yippey!!!!!!!!!!!!!!! I am going to try to continue 30 minute runs over the next 3-4 weeks and decide at that time what to do. I think I have to go buy a new pair of shoes. I LOVE the Asics GT-2130's I got when I started this winter but I now have holes on the ends of my big toe. I don't remember ever going through the end of a shoe before the sole. And they're still comfortable, so I am unsure whether to replace them or not. What do you think Wingz? They have nowhere near the 300 miles I was hoping to get - don't even have half that many miles on them... Keep going with the program everyone! You can do it!!

I had the best run so far tonight. It was raining pretty steady when I left the house, but by the time I reached where I start, it had stopped. Just a bit of wind. 10*C or 50*F. Whatever temp you use. I ran part of the route I usually do but part I haven't done before. Not only was today my longest run to date, my pace was more than 30 seconds better than my previous best. (My log is public if you want to look.) It felt like a faster run speedwise. No cramps, no stitches, although I found myself covetting a long sleeved wicking running shirt I've looked at online. (I was wearing a long sleeved cottonn shirt and shorts.) I ran for 31 minutes and it was great!