Week 2, Day 3 Couch 2 5k Program

I got a later start this morning...but I did it!

I already knew going into this run that I was going to do 2 rounds of the 6 intervals like I did last time. I decided to run on a more open road with less "death trap" sidewalks like the ones in my neighborhood. I drove a bout 1 mile from my home and parked in the local shopping area near the Westchester Parkway. It is a very expansive route that runs about 2 3/4 miles from where I started to where it ends.



I decided I would warm up, and do all 6 intervals in one direction and then turn around and do 6 more extra intervals and finish with the 5 minute cool down. I must have gotten stronger on the way back because I got back to my car with 4 minutes of the cool down still left to go and just walked it off around the parking lot! I will say I was exhausted and a little concerned about week 3 and the 3 minute intervals that I will have to do!

If you are still looking for Podcasts to run with try Suz's if you like Top 40 music or Hip Hop. She offers both!

Grab your Podcasts Here: (Suz's Podcasts):

http://www.kissmyblackass.org/podcasts/couch-to-5k/

This is how it went/looked:

Warm up: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

Podcast - Week 2 - Day 3:

• 5 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk

I turned around on my route and I added:

• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 5 minutes brisk walking (cool down)

I still found this very challenging but felt great when it was over.

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

I hope my legs won't mind the 3 minute intervals next week!

Week 2, Day 6 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Today was another great day.  I gave my body a rest because it was a bit achy from all of the running yesterday.  I felt weird not working out, but I am trying to listen to my body more.  I will be running again tomorrow morning as I finish up week 2 of the Couch to 5k program I am doing.

I got a bit more sleep as well, it was nice.

I seem to be losing fat in odd places.  I can see that my arms are smaller and my back is smaller, etc.  I have not been weight training , yet I can see more definition on my shoulders, etc.


MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack:  No Snack
Meal #2: 2 servings of Shrimp Campechana (shrimp, abalone, tomato, cilantro, avocado, hot sauce, lime juice)
Snack: 1 small pkg. of Trader Joe's "Just a handful of cashews", 1 Tbs of shredded cheese
Meal #3: 2 servings of my Belly Good Almond Meal Crust Pizza (almond flour, egg, olive oil, 2 Tbs low sugar sauce, bell peppers, mushrooms, tiny bit of onion, cheese.)., 1 square of Ghiradelli 86% Cacao (1/4 of a serving)

WATER: 9 glasses

Week 2, Day 2 of Couch to 5k Running Program

My, oh my, what a good run this morning!
I decided to push myself a little further this morning.  On Tuesday I was able to do 1 3/4 of the week 2 Podcast.  That means that after the 5 minute warm-up there are 6 intervals of running 90 seconds and walking 2 minutes (120 seconds).  I completed that and then went on to do 4 more extra intervals before doing the 5 minute brisk walk cool down.

Grab your Podcasts Here: (Suz's Podcasts):

http://www.kissmyblackass.org/podcasts/couch-to-5k/

This is how it went/looked:

Warm up: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

Podcast - Week 2 - Day 2:

• 5 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk

It should end here with a 5 minute warm up but I added:

• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 5 minutes brisk walking (cool down)

This was a lot more challenging.  I was going to quit after 4 extra intervals but I pushed myself to do the last 2 extra intervals, then I walked it off for 5 minutes.  I felt awesome but tired too.  I finished with more stretching:

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

I am looking forward to Day 3 of this week to see how my body responds to this run again.