Couch to 5k: Week 4, Day 2

Week 4, Day 2: This one seemed a bit harder than Day 1, actually, but not by much. It also was a weekend run, so I was able to do the Park route, which I prefer.

My running pace seems to be getting faster each time, but that's probably because the workouts are involving less walking and more running, not because I'm going any faster. Anyhow, I'm not trying to set a speed record.

The W4D2 C25K workout:

Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

I concluded with a 90 second Walk, and then a 5 minute cooldown.

Couch to 5k: Week 4, Day 1

Week 4, Day 1: I was apprehensive, but I did it, and it was great! It's amazing to think that I had difficulty doing the 60 second runs in the beginning, and now this workout had me doing two 3-minute runs and two 5-minute runs. Go me! Also, I dropped another half a pound since the last time I weighed.






The Workout:

Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Followed by a 5 minute cooldown walk.

Day of Rest

Today is a rest day. My left knee is aching a little bit, but not too bad. I'm looking forward to tomorrow's run, but a little apprehensive as I'll be entering week 4 of c25k. I'm now thoroughly confused about when/whether to stretch.

Gosh - what a dismal step total this turned out to be for the day - I know it was supposed to be a rest day, but even so, I left work with only about 2,700 steps. 4,000 is the average for a sedentary office drone.

Couch to 5k: Week 3, Day 3

Week 3, Day 3. Today it was drizzling outside when I started, but the rain had passed by the time I was done. Week 3 was a challenge for me; I'm looking forward to (but scared of) what Week 4 will bring. I'm now down to 185.9 pounds - the lowest I've been.

The Workout:

Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Followed by a 5 minute cooldown walk.

Couch to 5k: Week 3, Day 2

Week 3, Day 2: I'm back on track. I was worried about my shin, but I did a LOT of stretching this morning, and it seemed to help. That's what I'll just have to do from now on. It will mean waking up about an extra half-hour earlier than I have been, but if it prevents shin splints it will be worth it.

The Workout:

Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Concluding with a 5 minute cooldown walk

Recouperating

My will is still strong, but my body is weak: today was supposed to be Week 3, Day 2, and I was really looking forward to it. However, after Week 3 Day 1 my left shin was starting to feel very tender, and I'm worried about shin splints. It still hurt even after my rest day, so although today was supposed to be an "on" day, I took an extra day of rest. I'm going to work out tomorrow again, and hopefully the extra rest will have helped. I don't want to go on the injured list, and I know that running on concrete is not ideal.

Couch to 5k: Week 3, Day 1

Today is Week 3, Day 1. I wasn't sure I'd be able to do the three minute runs, but I did! This workout seemed shorter than all the others so far.



The Workout:

Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Ending with a 5 minute cooldown walk.

Couch to 5k: Week 2, Day 3

Week 2, Day 3! Back home again for this one.

The Workout: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes, followed by a 5 minute cooldown walk.

Today I used the Nike+ shoes and transmitter. Resistance is futile - I have been assimilated.

Couch to 5k: Week 2, Day 2

Today began with a workout on the boat - week 2 day 2 of c25k. I really walked more than today's graph shows - much of the time between noon and 4 I was wearing a bathing suit and didn't have my sportbrain on.

The Workout: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes, followed by a 5 minute cooldown walk.

Couch to 5k: Week 2, Day 1

Week 2, Day 1! Today I did a full circuit through the park and out to Pinehurst, then back home in one big loop. It's only 8 AM and I already have 6,500 steps, and today promises to bring a lot more since it is our embarkation day for our cruise. Also, I'm down 2 pounds from the last time I weighed. I'm still eating healthy, with no snacking except for a bag of popcorn about twice a week.
The Workout: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes, followed by a 5 minute cooldown walk.

Couch to 5k: Week 1, Day 3

Week 1, Day 3: Today began with my final c25k workout for week one: W1D3. It felt a little easier than D2, just as D2 felt a little easier than D1. Stacy has told me that my face already looks thinner. I got my haircut today and I'm starting to feel a little better about my appearance. I don't expect any dramatic changes quickly, but at least now I'm moving in the right direction.

The Workout: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, followed by a 5 minute cooldown walk.

Couch to 5k: Week 1, Day 2

Week 1 Day 2 - I'm feeling the burn! Yesterday I ordered Nike+ shoes on line, because the store didn't have my size. I'm looking forward to their arrival. This morning I did my walk/run along Pinehurst, because it was dark and I didn't think going into the park was a good idea.



The C25K Workout: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, followed by a 5 minute cooldown walk.

Couch to 5k: Week 1, Day 1

Couch Potato to 5k over again, at Week 1 Day 1, this time using the Ullrey complementary podcast, so I really stuck to the full interval routine. I also ventured into the park, turning around to go back at about the point where the trail veers away from the lake and toward the school.

C25K workout: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, ending with a 5 minute cooldown walk.

First Attempt

Today was my first attempt at following the C25K plan. I didn't have a stopwatch, and I found timing the intervals to be tough. Also, it was physically exhausting. I just ran within the community, up and down Grandiflora. I found a podcast to accompany the plan, so tomorrow I'm going to start over again, this time using the audio cues.

The Couch-to-5k Running Plan

I will be following the Couch-to-5k Running Plan, found on-line at http://www.coolrunning.com