Just checking in myself Sushi.

I am so glad I found this forum, it really did get me on a plan that worked. The support of all the folk in  the same situation was so motivational during those difficult early days.

Right now I am at about the one year anniversary of starting on the C25K programme. My progress has been slow as my log will attest and I am also slow pace wise (also seen on the old log!), but the big thing is I am making progress. I do get the chance to do a friendly 10k once a month and that is a motivator to keep me in training. So although I skipped the actual 5k race I do it twice a month (without official timings or race numbers etc but do have the crowd and fun).

Good luck to all.

I used 1min run/1min walk, which is what I trained with all summer in the North TX heat. I started 1:1 and extended it to 1:30/1 and 2/1 after mi 9 or 10. Then ran the last 5min. Hustled my butt when I made the last turn and saw that gun clock still started at 2! Realized I had a shot at under 3hrs!

I'm looking at using some Maffetone method low heart rate training, possibly married with Galloway to improve time for next half. After looking at my workouts I realized that the 1/1 training I have been doing is a kind of aerobic interval workout that lhr proponents talk about. I've been testing it and found I can run over an hour at low hr (max aeroibic function[maf] -10, for me its 97) with no injury. I'm hoping it will allow me to add additional running days w/o injury and will use Galloway 2/1 for long runs wit a focus on not exceeding maf+5