Well, I've graduated from the podcasts to the app and worked out how to play some music at the same time - so, that's good.
Not so good - my knees were really sore after W3R2. I'd hoped they'd be miraculously fine by today's run. Nope. Still sore, so I dialled it right down and shuffled my way round. Glad this week was a short duration session. Not giving up, though. I'm heading to a proper running shoe to get my gait analysed and some decent trainers and I'll be back out on Thursday for W4R1.
I may not post much but I am still very grateful for this forum and all the great advice and encouragement. I carry all of your voices with me when I'm running!