Week 3, Day 3 - Couch to 5k Program

It was another, hot, sunny and glorious day in Southern Cali day! I tend to get a later start on Saturdays and today was no exception. I decided to run on Westchester Parkway again. This time there were more fellow runners (I like the sound of that) and walkers as well. It was nice.

It went very similar again. It was hot outside and I felt myself dragging when I went to repeat the intervals on the way back. This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 3 - Day 2:

• 5 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes brisk walk

I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

Yes, I will say I am nervous about week 4, but I am confident I can do it!

Cool Down: 5 minutes Static Stretching:

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

I drank 3 bottles of water after my run, I was parched. I am going to look into getting some sort of bottle holder for running.

Week 3, Day 2 - Couch 2 5K Program

I was looking forward to my run today. It was a gorgeous, hot, sunny, Southern Cali day! I felt like I was dragging a bit, but once I got out in the sunshine my spirits soared and I was off!

This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 3 - Day 2:

• 5 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes brisk walk

I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

I remember when the 90 second intervals seemed so long and now they just fly by. I will be curious to see how next week goes!

Cool Down: 5 minutes Static Stretching:

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

So glad to be doing this.

Week 3, Day 1 - Couch 2 5K Program

For some reason I was nervous about the week 3 run this morning. I think some of the discussions we had in my Personal Fitness Trainer class about the body's energy systems put a bit of fear in me.

I decided I would eat a few calories of carbs & proteins (there was some sugar in there) to give me that boost that I would need. I also made sure to complete a good stretch to help me loosen up before the run.

I am still a bit sore from yesterday's "Eccentric" workout in my class. Yes, you read that right...eccentric, not concentric. It was such an odd way to work out but I have to say it really fatigued my muscles. We worked total body and finished with Eccentric Core exercises and finally a much needed stretch.

This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 3 - Day 1:

• 5 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes brisk walk

I decided to double the workout again and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

I was actually amazed that I was able to run for 3 minutes. (Sounds silly right?) I could feel my body falling into the rhythm of the run. I just paced myself, kept my breathing steady and enjoyed the music on my Ipod. I am confident that next week when we run for 5 minutes and then later for 8 minutes that I will be able to do this.

Cool Down: 5 minutes Static Stretching:

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

I feel good today. Mission accomplished!

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 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.

Week 2 - Day 1 of Couch 2 5k Running Program

Another Great Morning Run doing the C 2 5k Plan!

I am now in my second week of running. I can feel my body really responding to the extra time that has been added to each running interval. Just was I am getting close to the end of each interval I suddenly feel my body giving me a tiny bit more energy to sustain the run. That is cool. I used Suz's podcasts for the run as it had more modern and less electronic based music which I really enjoyed.
http://www.kissmyblackass.org/podcasts/couch-to-5k/

Her cueing was nice as well. I am looking forward to Thursday's run.

Warm up: 5 minutes Static Stretching:

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

Podcast - Week 2 - Day 1:

• 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
• 5 minutes brisk walking

Coolk Down: 5 minutes Static Stretching:

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

This is supposed to be the end of the training, but I still felt like I could do more so I did 3 more running and walking intervals and felt like perhaps I could have done a bit more. On Thursday I plan to do the program 2 times.