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This is kind of a turning point for me. I’ve decided to really commit to trying for something that I might not be able to do. I’m following a training plan for a sub-4 hour marathon (will try in early May). This challenge will be weeks 3-6. I haven’t run below 4 hours since 2010. The best I did last year was 4:09. The first goal is the meat of my challenge. (edited because I was starting to hate the picture I originally posted. This one is much cuter) Run the Plan. There are 4 key things each week: (a) an interval workout, usually Tuesdays, but I can substitute my Wed. track workout for whatever is listed, ( a tempo/packing workout, usually Thursdays but I can adapt my Friday group run to this if I want, © a long run, usually Sundays. One of these will be substituted with a Saturday race. One is a travel day, so if needed, the run can get pushed to Monday (with some concession for weekly mileage totals). (d) fill in, usually with easy running to get within 2 miles of the prescribed total.4 things each week. 4 weeks. 16 possible points. Goal to get at least 14. Unleash the beast – I’ve been working pushups for a while and started working toward chin-ups last challenge. This builds on last time. During the whole challenge: 60 pushups 200 negatives 8 gym workouts that include chin-up work. At least 2 additional strength workouts (could be at-home); a full yoga class would count here. Stretch the hamstrings at least 3x/week. You may know, I have one weirdly, ridiculously tight hamstring. The past 7 weeks I’ve been doing regular, intense stretching. Over the past couple weeks, I’ve benchmarked my flexibility. I’m going to give it another 4 weeks and see if I get any improvement. As a reward for finishing the stretches last challenge, I’m going to get a sports massage, so that might help too. Water water everywhere: Drink 1 liter of water every day. I still have to make a conscious decision to do this. This is hard for me, so I’m going to allow myself 3 strikes here. Have soup at lunch most days…make a pot each week and bring that until it’s gone. If I’m traveling and short on time, store-bought soup is ok.

Hi everyone! If I go up two or three flights of stairs in a day (even if not all at once), I'm in pretty bad pain for several days afterwards. My doctor also explicitly told me that I am in "maintenance mode" and that I should never jog, run, or jump again for the rest of my life, despite being 28 years old when I was told that. And I want to fix that, so I'd appreciate any help you can give! So the goals of my workout routine are: 1) Build leg strength in general 2) Build hamstring and quad strength in particular 3) Stretch my legs and improve flexibility 4) The more typical goal of "Generally build muscle" My current workout is: For each exercise, a warm-up set then 3 or 4 sets Mondays and Wednesdays: Stick-ups (upper-back exercise, done hoping to improve my posture because potentially that can contribute to the knee issues) - currently ~60 per set Wall sits (quad exercise) - currently <=60 seconds per set Calf raises (calf exercise) - currently 60 per set, no weights Walk ~3.6 miles (no steep hills or stairs; one day a week I go 6.6 miles instead) Tuesdays: Stool scoots (hamstring exercise; http://www.mavenlive.com/physical-therapy-exercises/stool-scoots.html) - currently ~5 laps of my workplace per set Pushups - currently ~30-35 per set (I'm working on progressing these to one-handed pushups) Crunches - currently ~30-40 per set Glute bridges (back and hamstrings) - currently ~60 sec per set Walk ~0.6 miles (from car to work and back) Straight leg lifts, side leg lifts, and various other related exercises - currently 15 per set with 8 lb ankle weights Thursdays: REST Straight leg lifts, side leg lifts, and various other related exercises Walk ~0.6 miles Fridays: Walk ~3.6 miles Pushups Crunches Glute bridges Saturday: Straight leg lifts, side leg lifts, and various other related exercises Triceps extensions - Currently ~10 per set with a 10 lb dumbbell Front raises - Currently ~7 per set with 10 lb dumbbells Sunday (I'm thinking of adding these but haven't yet; currently this is a rest day): Bent-over rows Bicep curls Obviously my focus has been on my legs, but I want to start working on everything else. So, any advice on what I should add that WILL NOT hurt my knees? Or advice on what I should progress or change in my current routine? The following definitely hurt me: Step ups, step downs, lunges, squats, burpees, leg extensions, walking up steps, walking up steep hills, kneeling, sitting for long periods, jumping In terms of equipment I only have access to dumbbells and adjustable ankle weights. Thanks!