I knew the programme was working anyway but my max heart rate today on the W7 R3 run was 156. In W3 it was 172. I still sweat like a pig of course but I like that the numbers match how I feel.
If you're putting off getting proper running shoes (like I did till this week) - honestly don't! Like everyone else says, they REALLY help. My old trainers I now realise weigh a lot and provide very little cushioning.
Looking forward to W8 on Monday!