The following may be a bit of a controversial statement:

I am super excited for this year’s Rock ‘N Sole Run at Summerfest!

No really. Before you guys start, I know what happened at last year’s race. I didn’t run it, but I saw all the tweets coming from the course about the lack of water. I read the race recaps about dehydrated runners and lack of general organization. Oh, and I watched the local news reports. I’m painfully aware of how everything went down last year.

So when I got the opportunity to meet with the race’s new management team, I went in . . . → Read More: Rock ‘N Sole: Under New Management]]>

Recently . . . → Read More: Meet the Milwaukee Running Group]]>

One thing I tend to hear a lot from runners of every level is “I wish I had a running buddy or a group to run with!” I’ve been lucky enough to find a core group of friends that I really enjoy training with but I also remember how long I ran by myself before finding them.  Running with a group is great because the time seems to fly by when you have people to chat with and push you along. Plus, you’ll be less likely to bail on a run if you know you have friends waiting for you. Accountability!

Recently I came across The Milwaukee Running Group. They just got started a couple of months ago but already have regular runs throughout the week at various places around the city. I met up with a few runners from the group yesterday at Alterra for a 5-mile lakefront run and I’m hoping to come back for more. There are runners of all levels and paces in this group so a lot of times they’ll break off into smaller groups or pairs according to pace. Still, everyone meets up at the end for high fives and a stretch.

The Milwaukee Running Group has a page on Meetup.com where they arrange all of their group runs. Right now they are asking a small fee of $5 a year to join up. You can check out their group on Facebook as well. If you’re looking for some friendly company and encouragement while you run, this is a great place to start.

One of the benefits of having a large network of fit friends is that, by reaching out on Twitter and Dailymile, I’ve been able to gather lots of advice regarding how to heal my . . . → Read More: Recovering from an injury: a collection of good advice]]>

If you’ve ever dealt with an injury as a runner, you know it is frustrating and your brain tries to take over and tell you that you are being lazy by resting, and that you should push it past the point of pain no matter what the consequence. But, you and I both know that’s the wrong way to approach things.

One of the benefits of having a large network of fit friends is that, by reaching out on Twitter and Dailymile, I’ve been able to gather lots of advice regarding how to heal my hamstring injury.

I know some pretty smart people, so I’d like to share what I’ve gathered… Keep in mind that although the advice was given to me to recover a hamstring injury, it’s absolutely applicable across all types of injuries… because most of it centers on patience, faith, and creativity.

* * * * *

Photo by Jesslee Cuizon

“I was off for 4 weeks and came back stronger. Bikram, swimming, cycling, and whatever else that doesn’t hurt your hamstring will support your endurance. Doing NOTHING will set you back, doing something will make you STRONGER.  I have complete faith you will be back to yourself soon, as long as you stick to the plan.”

* * *

“I hurt my hamstring in October 2009 and was more or less out of running commission for the better part of two years. I don’t want to scare you…just caution you not to make the mistakes I made of trying to run too much, too fast, too soon. Let that sucker rest. You mentioned that it alternates between not being too bad and so sore you can barely sit on it…mine was exactly the same. The original injury started mid-hamstring but eventually made it’s way to upper ham / lower glute. I had to sit on something (like a tennis ball) at work sometimes to relieve the pain. Don’t freak out about the two years. I think there were many things I could have done to drastically shorten it…like proper physical therapy…but I didn’t. I alternated between doing nothing and running too hard. Just go easy…super easy…and do other stuff. Maybe a couple weeks off … or maybe a month off. Then very gentle stretching and strengthening. Find some sort of cardio other than running for a while.”

* * *

“With less training hours, you can focus on improving your health. Fitness and health are not the same thing. And before you work on fitness, you need to establish a strong health foundation.  Taking more time to rest, fine tuning dietary needs and focusing on improving overall health will lay the ground work to start adding miles safely when you are pain free again. Down time from training is a great time to lose extra weight, work on flexibility, do a cleanse, improve your mechanics and do all the things that get pushed off to the side when you are focused on your goal.”

* * *

“Instead of NO running and then right into two- and three- a days… ease your way back in and try to stay as consistent as possible when you get back. The seesaw of doing lots, getting burned out, not doing much, getting inspired and then going at it HARD (with not much build up), getting injured and being forced to rest, etc, … seems more frustrating than just going out for a run when you don’t feel like it, because you know it will help guard you from future injuries.”

* * *

“The best way to do it is to always finish the run and the week feeling like you could’ve/should’ve done more. You know you could have done more, so you’re comfortable pushing a little harder next week. You feel like you should’ve done more, so you WANT to do more next week. If you can do that every week (difficult, but not impossible), you’ll always have the confidence and the motivation to do the next thing.”

* * * * *

Here’s hoping you can rest and rehab through whatever injury you’re dealing with and that you come back stronger and ready for great tings. I also hope that when you DO recover you will reach out to another who is struggling and let them know you’ve been there, too. It can make all the difference in the world.

When I run, I normally follow the same route or a variation of the same route. It’s comfortable to do that, and I know my mile markers. I also run in the dark of morning, so I tend to stay where the streets are well-lit. But once in a while, I . . . → Read More: I Know a Place]]>

“I always loved running…You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” – Jesse Owens

When I run, I normally follow the same route or a variation of the same route. It’s comfortable to do that, and I know my mile markers. I also run in the dark of morning, so I tend to stay where the streets are well-lit. But once in a while, I turn down that street I’ve always wondered about and end up somewhere new. These are the places that make me grateful to be a runner, and excited about finding these surprises.

For me these place are:

Airport Park

Plane landing over Airport Park

If you are in Bay View and you head down Clement Ave or Whitnall Ave, eventually you’ll run straight into a hill that kinda looks like the Teletubbies are on the other side of it. But, on the other side is NOT Teletubbies – it’s PLANES. If the wind is right, they fly in low right over the park to land on the runway. In the evening, the twinkling lights of the airport are breathtaking. I could stay there for hours watching planes and wondering where people are going, but I just keep moving.

Danger Cliff

Sunrise over Danger Cliff

Take the Oak Leaf trail south from Bay View… a bit past Grant Park, and soon the trail will wind around past a clearing to the left. You can’t see Lake Michigan until you venture down the path a bit. Watch your step though, because there’s a dangerous, steep eroding cliff back there. I stop here to watch the sunrise over the lake and I swear it’s different every time.

Red Lighthouse

Red lighthouse at sunset. Photo by Mike Collins

This place isn’t really a secret, because it’s somewhat of a landmark in the area. But many people don’t know you can get there to start your run here. Just drive allllll the way down Erie and then turn left at the Riverfront Pizzeria, go under the Hoan and there’s a parking lot down there. In the summer, I like to sit in front of the lighthouse and ruin the photos that the people on the boat tours are trying to take of the lighthouse.

* * *

I’m pretty sure if I wasn’t a runner, I never would have discovered any of these places. It’s just one of the many reasons running is my favorite activity.

Do you have a secret or special place where you run that you stumbled across by accident?

Strides for Crohn’s is a 2(ish) mile fun run/walk on November 13, 2011. The event, which benefits the Crohn’s and Colitis Foundation of America, is not a race. It’s a fun run with some cool people for a great cause.

What’s a fun run? It’s NOT an organized race. It’s just a group of people getting together to run or walk. No one’s timing you, so there isn’t pressure to go fast. The point is to . . . → Read More: Strides for Crohn’s]]>

Here at FitMilwaukee we love to highlight local fitness events. Frequently, we share news of 5ks and other local races. Today we have something a little different.

Strides for Crohn’s is a 2(ish) mile fun run/walk on November 13, 2011. The event, which benefits the Crohn’s and Colitis Foundation of America, is not a race. It’s a fun run with some cool people for a great cause.

What’s a fun run? It’s NOT an organized race. It’s just a group of people getting together to run or walk. No one’s timing you, so there isn’t pressure to go fast. The point is to have fun and help out a local charity.

• WHAT: 2(ish) fun run/walk, raffles, food, beer, etc
• WHEN: Sunday, November 13. Packet pickup begins at 11 a.m., fun run to start around noon.
• WHERE: Horny Goat Hideaway (2011 South 1st Street, Milwaukee, WI 53207)
• HOW MUCH: $25 before 11:59 p.m. November 6th, $30 thereafter.

Space is very limited for the fun run/walk. Visit www.stridesforcrohns.com to register.

(Disclaimer: I am one of the event organizers.)

-Maria Von Trapp

I’ve been thinking a lot about confidence and how it relates to health and fitness lately. It was driven home to me the other night when I was watching the latest episode of The Biggest Loser. One of the contestants shared that she had gone to an aerobics class and was laughed at by some other people in the room because of her weight. A nightmare, right?  Someone taking obvious steps to get healthy ends up getting ridiculed for it. It made me furious.

I know, a contestant on a show like . . . → Read More: The Big C]]>

“I’ll make them see I have confidence in me!”

-Maria Von Trapp

I’ve been thinking a lot about confidence and how it relates to health and fitness lately. It was driven home to me the other night when I was watching the latest episode of The Biggest Loser. One of the contestants shared that she had gone to an aerobics class and was laughed at by some other people in the room because of her weight. A nightmare, right?  Someone taking obvious steps to get healthy ends up getting ridiculed for it. It made me furious.

I know, a contestant on a show like The Biggest Loser is an extreme example. It got me thinking though about how you don’t have to be overweight to have confidence issues about working out. I always think back to when I half-heartedly tried running after having my second baby. I was so embarrassed to be seen trying to run- and possibly failing at it- that I only jogged around my neighborhood when I didn’t see anyone else around. As soon as I saw someone else out for a stroll or mowing their lawn I slowed to a walk and sheepishly fiddled with my ipod. As if anyone out doing yard work was going to give a fig what I looked like running? And if they did, so what? Back then I ended up ditching the running (for the time being) and retreated to the local community center to take step aerobics and kickboxing behind closed doors. But even something like that can take a lot of courage! I remember coming in at the last minute before class started and taking a spot in the back of the room most every session. Even though I discovered I had a knack for these types of classes I didn’t want to draw attention to myself.

So what changed for me? Part of it is just getting older, I suppose. Right before my 30th birthday I decided I wanted to really try running again but I also realized I had to get over whatever issues I had about running in public. A treadmill is a fine way to start but I knew I wanted to get outside and feel fresh air in my lungs as I moved. It was put up or shut up time. Oh, it was difficult, I’m not going to lie. I remember putting myself in a virtual bubble each time I went to do laps around the park. Headphones blasting, sunglasses on, gaze never diverting from the path directly in front of me. I was too afraid to even smile and say hello at other runners I passed on the sidewalk!

Finding inspiration from this guy.

Confidence doesn’t have to be just about running either. There are times where I meet with my trainer and he tells me to do something crazy where I know I’m going to look just ridiculous. Yesterday he had me pushing a picnic table across a patio at the park. At first I stood there for a second and wondered whether I was going to be able to move the darn thing at all. It took some adjusting to find the right angle to approach it at first but before long I was shoving that table back and forth across the cement. I’m sure it looked silly to anyone passing by but by the end of that training session I felt a little bit like She-Ra: Princess of Power.

I know that I’ve come a long way over the past few years. But I still remember how hard it was to take those first few steps. Let’s face it. There are going to be jerks out there no matter what. Some days even now I feel like I want to retreat back into that bubble. I still get the occasional person who thinks it’s funny to honk their horn and startle me when I run by. There are also people who like to yell things like  “Run Forrest Run!” (or worse) out the window of their cars. I tend to just ignore it but sometimes I’ll even smile and wave back. After all, I’m the one out doing something good for my body. They’re going to get home faster to their couch and their dvrs. And I’m ok with that.

Have you ever struggled with confidence and working out? How did you get past it?

Sign up for a race

My sister, Kim, is packing up to move to a new city this week — St. Louis! She took advantage of the opportunity to explore her new town on foot by signing up for the Solutia Rock . . . → Read More: Running Away From Home]]>

If you’re vacationing in a new town, you can often scout out one suitable running route or hit the hotel gym for a few days. But what if you’re relocating? Whether you’re just arriving in Milwaukee, or heading to a new city, here are some ways to connect with your local running community.

Sign up for a race

My sister, Kim, is packing up to move to a new city this week — St. Louis! She took advantage of the opportunity to explore her new town on foot by signing up for the Solutia Rock n Roll half marathon, which takes place a few weeks after she arrives there. I imagine that seeing the city by running through the closed-off streets will be really helpful in getting to know the area. The course winds through downtown and along some parks and areas that will be great to get to know. She’ll also get to see what the running community looks like down there, what sponsors get involved in fitness, and she’ll celebrate a fun event just a few weeks after her arrival.

New to Milwaukee? Check out the Badgerland Striders website for some great races. They put on everything from 5k’s to ultra-marathons, and the events are well-run and always a good time! The event calendar is always helpful.

Photo by Beige Alert

Join a ‘run-raiser’

When Meghan Arnold left Milwaukee for San Fransisco, she did something really smart. She signed up for Team Challenge with their Northern California chapter. Team Challenge is a half marathon training program that raises money to fight Crohn’s and colitis. They hold weekly practices and then run a half marathon together with other chapters from around the country. This meant she would be meeting like-minded runners in her city, discovering the best places to run as they did each week’s practice, and also have something to talk about as she met new people in her city. ‘I’m raising money for charity’ can be a powerful icebreaker! When the Wisconsin team headed to the Napa Valley area for the race, we had a mini-reunion with Meghan and it was awesome to have her as an honorary member of Team Wisconsin.

If you’re looking to join a run-raising program here in Milwaukee, check out Team Challenge or Team in Training for some team support and cameraderie!

Join a running club

Milwaukee is blessed to have the Badgerland Striders running club that puts on lots of well planned races and fun runs throughout the year and also offers marathon buildup runs during the summer months. If you can find a group like this in your new or vacation town, you’re all set. Often, there are group runs out of local running stores as well, so check around for that.

Twitter

Over the years a number of people have been new to the city and stumbled upon FitMKE as a source for meeting running buddies and finding resources. I often see runners from out of town tweeting about where to run in Milwaukee, or asking about group runs or running clubs. These tweets are often retweeted with the #fitmke hashtag, and we can pitch in with helpful suggestions. When you’re settling into a new place, social media can be a great help. Knowing how helpful my fellow Milwaukeeans are, I know it will work for newbies to our town. I hope other cities will be just as welcoming!

How might you go about getting to know a new city?

While there are thankfully lots of viable options in our area, one place I always direct people to is Performance Running Outfitters. The team at PRO has teamed up with Fit Milwaukee to put on our annual Great Milwaukee Race, and owners Trae and Jessica Hoepner are great to work with!

I’m a visual learner, so it really helps to have evidence of what my feet do while running. PRO provides this in the form of a treadmill with a video camera aimed at your feet. They record your gait and . . . → Read More: Win Shoes from Performance Running Outfitters]]>

Where should I buy running shoes in the Milwaukee area?

While there are thankfully lots of viable options in our area, one place I always direct people to is Performance Running Outfitters. The team at PRO has teamed up with Fit Milwaukee to put on our annual Great Milwaukee Race, and owners Trae and Jessica Hoepner are great to work with!

I’m a visual learner, so it really helps to have evidence of what my feet do while running. PRO provides this in the form of a treadmill with a video camera aimed at your feet. They record your gait and replay it for you so that you can see what your feet do while you are running. Based on your degree of pronation they recommend a shoe to meet your needs. It’s awesome.

Now, they’ve offered us a pair of shoes to give away on to one of our lucky readers!

How to win:

Comment on this post and we’ll draw a winner at random! Tell us what kind of running shoes you’re in right now, and how many miles they have on them (or about how many you think you have).

^{* Contest ends Wednesday, September 28th and we’ll post the winner on the blog on Friday September 30th!}

-Pee Wee Herman

I used to pride myself on the fact that I “taught myself to run”.  It really wasn’t a choice I made to train alone. I just didn’t have any friends and family who were interested in it. Sure, I got a lot of support and bit of admiration throughout my early training, but there was always an underlying feeling of, “She’s a little bit crazy, right?” I remember my very first 5K back in September 2008. My family dropped me off at the start and I had no idea what to do with myself for the half hour . . . → Read More: From Lone Runner to A Circle of Friends]]>

“I’m a loner, Dottie. A rebel.”

-Pee Wee Herman

I used to pride myself on the fact that I “taught myself to run”.  It really wasn’t a choice I made to train alone. I just didn’t have any friends and family who were interested in it. Sure, I got a lot of support and bit of admiration throughout my early training, but there was always an underlying feeling of, “She’s a little bit crazy, right?” I remember my very first 5K back in September 2008. My family dropped me off at the start and I had no idea what to do with myself for the half hour before the race began. I fiddled with my race bib, stretched out my calves a half dozen times and pretended to be really interested in my ipod. The race itself was a great experience but looking around me I saw all these people who knew each other and I wasn’t one of them.

The next spring I ran a few more 5Ks and my first 10K. My family had other plans during the 10K so I drove myself to the race, ran it, and drove home again with little fanfare. I was The Lone Runner but I was also getting good at it. Every weekend I was adding another mile onto my Saturday runs until I got up to the magical number 13. A half marathon! On my own! I was so proud but I still felt like I was floating along the edges of a running community and had no idea how to connect with it.

Then came the summer where everything changed.

I often pinpoint it down to when I met Annie on Twitter, but there were many other factors at play as well. There were the Badgerland Striders and their wonderful marathon buildup runs. This was also the summer that Dailymile kind of exploded. Everywhere I looked there were people wanting to meet, connect, and share their running and fitness experiences. I found myself going from,“What do I talk about on a long run with strangers?” to “Who can I talk to about running next?” This was something very out of character for me.

This past weekend I ran my first 50 mile ultramarathon. When I first signed up, I knew I had my spectacularly awesome buddy, Krista, to run the race with but I never expected to have a “crew” along the course. Honestly, when a race is going to be 10 to 12 hours long, how could I expect anyone to give up their Saturday to cheer for that amount of time?  When I committed to the race I planned to take advantage of the drop bags system and have everything I needed left at various aid stations for me- gels, salt, snacks, extra shoes, socks and such. But then I found out that Amy and Annie were wanting to not only crew for us  but get up at 2:30AM to drive me out to the start. At each aid station more and more friends joined the group until we had a whole cheering section at the finish.

The Lone Runner is no more!

I still love solo running. I ran one of my marathons this year alone and had a fantastic time and a PR to boot. But I also ran a trail race with four fantastic friends and crossed the finish line with arms linked Red Rover style. It used to kind of bug me when I would hear someone say “I couldn’t have done this race without you!” because I would feel like that person was diminishing their own capability. I see now that while I may have the ability to complete distances alone, the presence of a running buddy (or four!), a race crew, or a whole finish line party can make the whole experience, well, an experience. It’s not that I couldn’t do the race without them, but they definitely made the whole thing easier and overall, more special. I’m not saying I’ll never find myself alone at a starting line ever again. Sometimes it feels good to strike out on your own and quietly accomplish new things. But I’m more appreciative than I’ve ever been to have the support of good friends.

Who are your running buddies? Call ‘em out in the comments. Show some love!

* * * * *

In August of 2010 I started the Couch to 5K program, a running plan aimed at getting a non-runner to be able to run 3 miles (5K) over the course of nine weeks. The program demands three running sessions each week, each session taking . . . → Read More: Ask a Couch to 5K Graduate]]>

Fit Milwaukee welcomes guest author Jenn Collins, a reformed non-runner who also dabbles in weightlifting and biking.  As a “graduate” of the Couch to 5K program she has become a race fanatic and is currently training for her first half marathon.  She regularly blogs at Monkey Butt Junction.  Twitter: @MBJunction

* * * * *

In August of 2010 I started the Couch to 5K program, a running plan aimed at getting a non-runner to be able to run 3 miles (5K) over the course of nine weeks. The program demands three running sessions each week, each session taking about 30-40 minutes.

As a Couch to 5K “graduate,” I get a lot of questions about the program, particularly from those who are thinking about trying it, but hesitant. I can’t say enough good things about this program: it quite literally changed my life. If you are on the fence about starting or wondering what it entails, I hope that this will answer some questions and give you that little “nudge” to get started.

Where do I start? The Cool Runnings Couch to 5K program website gives a wonderful overview of the program along with a nice chart of each week of the program.

What do I need to begin? The beauty of running is that it is a very simple sport: you need a pair of shoes (I realize that’s debatable, but let’s stick to running with shoes for now) and a little time. Everything else – the fun running clothes, the gadgets that measure your speed and pace, the fueling choices, the water bottles – those are all optional. If you have a comfortable pair of tennis shoes, don’t let the lack of any other equipment stop you. I worked through the whole C25K program and ran my first race in a pair of Hello Kitty sneakers from Hot Topic – certainly not the ideal athletic shoe, but they did the job just fine.

Is there an app for that? Couch to 5K requires timed intervals of running and intervals of walking: for example, week one, day one has you run for 60 seconds, walk for 90 seconds, and repeat again and again for twenty minutes. While you can do this with a watch, it is so much easier to have an app that announces the intervals for you. I used the C25K app and I highly recommend it. It not only indicates when you should switch intervals, it also keeps a log of your progress. The app is $2.99 and worth every penny.

If you don’t have a smart phone, there is a podcast that can help you out. Along with some music, the podcast recites the intervals for each session. A good option if you can’t use the app.

I don’t feel good about my run today, and I couldn’t finish what the program required. Is it okay to redo a day? Absolutely. I had a few days that I had to repeat, and there’s nothing wrong with that. In fact, in doing so you are doing something that is important for every runner of every skill level: you are listening to your body. Even runners who have marathons behind them have their off days where a planned long run turns into something much shorter. The Couch to 5K program is forgiving in its timeline: if you don’t feel good about a day, or you didn’t run as much as the program suggested, take a day off and try again.

Holy cow! Week 5 requires me to run for 20 minutes straight! There’s no way I can do that. I felt that same way. In fact, the main reason I started talking about my C25K endeavor on the blog was because I needed the accountability to push me through the program: I saw that 20 minute run and I thought that would be the end of the program for me. Once I got to the end of the fifth week, though, something surprising happened: I could do it. I could run for 20 minutes without stopping. Sure, I was slow, but I did it. Trust the program. It will get you there. It may take a few tries (and that’s fine!) but it will happen.

My knee/foot/shin/hip hurts. Rest. Running is a high-impact sport, and sometimes your body needs a break. Running on pain can cause injury, and injuries can be serious. The program will be ready for you when you are ready to start again. If you are worried about losing the fitness progress you’ve made, try doing something else active but less stressful on the injured part. In July when I hurt my knee horseback riding, I stopped running for a week and used the eliptical machine instead. I still got a good workout but I did so without aggravating an injury. I was able to jump back into my running, albeit slowly, the following week.

Should I register for a 5K race now? Yes, yes, yes! There’s nothing like a race to keep you motivated throughout your training. Choose a race that’s scheduled for a few weeks after you are scheduled to complete the program just in case you have to repeat a few days. And, about that little voice in the back of your head asking “what if I’m the slowest one there? What if I finish last, or can’t finish at all?” I had that voice too. We all do, beginners like you and I and even the professionals. And sometimes even the people who are runners through-and-through don’t finish a race. Don’t let the thought scare you. Pick a 5K race, sign up, and go there with the intention of enjoying it, no matter the outcome. The excitement of race day is hard to describe but so great to experience.

What’s nice about the 5K is that it is sort of the “everyman’s race.” You’ll see people of all ages and abilities. At my first 5K I saw fit athletes looking to run five minute miles. I saw older couples walking the race hand-in-hand. I saw moms with their children. I saw all body types. And everyone gave it their best. You will fit in just fine.

Plus, it is fun to tell people you are training for a race.

When does it get easy? Or, as a very smart woman worded it: When will the burning in my lungs stop? I’m still waiting for it to get easy. I’m still not fast, I still can’t run 10 miles, it’s still hard. But, I’m faster than I was a year ago. I can run 8.5 miles. And I look forward to the challenges of every run. There are few exercises out there that work your body as hard as running, few activities that offer the camaraderie that the running community shares, and few endeavors that leave you feeling so worn out and so renewed all at once. Running isn’t easy, it may never become easy, but it is worth it.

Any other advice? Sign up for a website like Dailymile. Dailymile.com is a site that allows you to track your mileage, your times and your routes, and it is set up in a Facebook-like layout so that you can “friend” others, participate in challenges and comment on other peoples’ workouts. I love the encouragement of seeing a new comment on one of my workouts on Dailymile, and I enjoy going back to my old entries to see how much farther and faster I run now. Progress in speed and endurance happens over time, and unless you are tracking your progress it may be hard to see it happen. Dailymile has you covered on that, and so I totally recommend it.

Readers: Is there anything else you’d like to know about Couch to 5K? What’s stopping you from giving it a try? Are you in the middle of the program now? How’s it going? Are you a graduate? How do you feel about Couch to 5K?