Wife and I very achy after completing week 4 - the legs are certainly feeling the dramatic increase in the actual jogging component. I was particularly stupid and on Sunday between r2 (saturday) and r3 (monday) we drove around a few parks and spaces to find a reasonably low mud off road trail for future runs - and like an idiot I tried them out...not a huge amount of running but still enough I think to reduce my recovery - I won't be doing that again!
R3 was a killer - in some ways the hardest yet - both wife and I agreed how heavy our legs felt and how difficult it was to get to the end of particularly the last two jogging phases (unfortunately both on our route coincide with noticeable uphill portions just on the final 90s of each jog) ...but interestingly as hard as it was in some ways it was also easier than r1 - recovery was noticeably faster and at the end of it we felt much better even though we had been slower over all and seemed to have suffered more. How strange the human body is.
Well week 5 next - and a further upping of the exercise level. But I feel a bit more confident about that than the week 3 to week 4 jump, and I am hoping to aching legs are a prelude to an increase in their fitness which will see us through - after all the programme has worked so far!