Week 5 – C25k
Posted on 29 March 2010 | No responses
I’ve made it over half way! The Couch to 5k program is supposed to take you from the couch to running in a 5k in only 9 weeks. For some of us non-normal sized people, 9 weeks may be a little aggressive, but Basketball gave me a little bit of a head start. If you’re contemplating doing the C25k yourself, consider your general health. Many people maybe better off starting with 2-3 weeks of walking before beginning to run. You might even be encouraged by this great group I found doing the C25k.
As for my week, I was amazed to have finished, and finished strong! For tracking purposes, I stopped counting my warm up and cool down walk for my totals. For those of you comparing to the actual plan, I did modify this week heavily, except for Saturday and will return to the normal plan on tomorrow.
On Tuesday, I did a 5 min, 8 min, 5 min run and completed 1.86 miles. I had planned to only walk 1 minuted between each, but after the 8 minute run, I needed more time. I felt completely dead and was wondering about the rest of the week. Playing basketball on Monday/Wednesday/Friday makes my Tuesday/Thursday/Saturday runs difficult sometimes, and this was certainly one of those times.
For Thursdays run, I my goal was simply 2×8 min runs. I ended up making the second run a little over 10 minutes and completed my first full mile run! My total was 2.07, the same distance I did a few weeks ago in more time! It was crazy. Again, I felt completely dead after my run. My dog, while normally assistive, was a pain! She stopped and pooped 3 times, of course, only during the run, not during walks. After I finished, mentally, I began dreading Saturdays run. Why… 20 MINUTES.
Yep, Saturday was a 20 minute run, or 2 miles. I asked Heather as I was getting ready to walk out the door, “is it bad that I already believe I’m going to fail?” Of course it was bad. I don’t recommend the negative mental gymnastics. For this run, you’re just going to have to take my word. My GPS decided it didn’t want to start, so I just set my phone timer to 20 minutes. When it went off, I decided to finish at the next corner, and I’m so glad I did. By reaching the corner, Google says I completed 2 miles in just over 20 minutes (21ish?). I must say, I was shocked. I felt like my pace was extremely slow and that I didn’t run all that well, so what a fantastic surprise to see I did great.
Well, just a few short weeks to go for the 10k, but I’m looking for an actual 5k so that I can finish what I started out to do. Perhaps the Strawberry Stampede? See ya on the road!
Week 4 – Couch to 5k
Posted on 20 March 2010 | No responses
I’ve decided to switch to a weekly recap of the Couch to 5k training, hope that keeps down the chatter between Facebook and such. I’m using a new program RoadRunnerGPS with my BlackBerry and it’s charting each run if you’re interested, link posted after each day.
In my last post, I commented how week 4 in the Couch to 5k plan was really confusing, so I modified it as I began the week. Tuesday run was done during my lunch at work. We’re not far from a running/biking trail and it was certainly a welcome brake from a really tough day. I knew I was going to be at work late, so I brought everything with me for my run and it paid off. As I said, it was a welcome break, but it was also very warm, the warmest day I’ve run yet. The plan was 5min, 3min, 3min, 5min with 90 second walks in between. Totaled 3.8k in 30 minutes.
A warm days run in SLO
Thursday I was back to running in the evening, taking both Harrison and Hailey out on the run with me. I ran the same plan as Tuesday, but ran just a little longer on the last 5 min run. Harrison cracked me up near the end as he was cheering me on while riding his bike. Another 3.8k in 30 min.
Today, Saturday, has been my best run yet, 4 x 5min runs with 90sec walks. It’s also the longest run yet. However, I had a tough time with Hailey. I felt like I was dragging her the entire run, and it’s very evident in my pace. Not sure she’s entirely responsible, but it was discouraging. Not sure if I’m going to keep bringing her if she continues to make it hard on my run. Total of 4k (ok, 3.95) but it took longer, when 20 min was running. Typically, all runs start and end with a 5 min walk.
All in all, I’m feeling much better each day. My shins aren’t hurting nearly as much. The cardio improvement is starting to show on the basketball court (I play M-W-F at lunch and city league Monday nights) and I’ve even lost some weight. I’m even starting to look forward to the Miracle Miles for Kids 10k (still time to sponsor me!).
Loren Radis @ Gather Wine Bar Tonight!
Posted on 13 March 2010 | No responses
My friend Loren is playing at the Gather Wine Bar tonight in AG. He sent out this reminder and thought I would not only promote his event, but highlight his comedy! Here’s the reminder he sent out:
Tonight’s the night, march 13th at 7pm, the Show at Gather Wine Bar (122 East Branch Street, Arroyo Grande). People will remember this event, for years to come. The true extent of it’s power and influence won’t even be fully realized for decades. Generations from now, people will speak of it in hushed, reverent tones.
When your grandchildren sit upon your knee in living quadrant of your Cloud Palace of the Future ™ and they ask you, wide eyes filled with wonderment, “Where were you, the night that Loren Radis played his show at Gather?”. Will you smile and regale them once more with the story of how you were there, you saw it happen, and you were never the same afterwards? Or will you turn your head in shame, and distract them with something shiny, so as not to reveal the truth, that you didn’t go?
The choice is yours.
-loren
Day 9 – Couch to 5k
Posted on 13 March 2010 | No responses
In the words of the video game StarWars™ Pod Racer, “It’s a new lap record!” 3.4 k! I modified the run to push myself a little and get ready for next week, 3min run, 90sec walk, alternate for 20 min. If you add it up, the run would actually end at 18min. I decided just to run out the 20min, so I finished with a 5 minute run! Feeling pretty good about next week.
If you look at week 4 in the Couch to 5k, it seems very confusing. My plan, right now, is to make it easier on me to remember while I’m out: alternate 5min run with 2 min walk. We’ll see how I do.
My shins only seem to hurt when I’m done with the run and doing a cool down walk. During the run, they’re ok. Still icing, and stretching though. I just see the pain as evidence I haven’t done this in a very long time.
Day 8 – Couch to 5k
Posted on 11 March 2010 | No responses
Quick update tonight. 3k total. Felt good but pace really slowed at times. Looking forward to a strong run on Sat.
Day 7 – Couch to 5k
Posted on 9 March 2010 | No responses
Cold but nice run tonight. Completed my longest distance and longest interval of running; 3.3k with a long interval of 4 minutes! While really cool, it wasn’t supposed to be 4 minutes, only 3. The plan this week is 90 sec run, 90 sec walk, 3 min run, 3 min walk, alternate for 20 minutes. I ended up running 4 minutes due to difficulty in keeping track of the time splits and an inability to read the time on the new program I used tonight.
As you may have noted, I moved my run week start day from Sunday to Tuesday. Hopefully, this allows me to push for a longer run on Saturday and enjoy a quite Sunday. Shin spints are still bugging, but I’m stretching really well and icing down both the front and back of my calf. They didn’t start hurting until the run was done. I thought that was really good. It’s interesting talking about running with people. I’ve looked on the internet and have been reading a book, and there’s just not much info on running for a guy 5′11″, 275#! I’m taking it one week at a time and feel really good so far
As for my tracking program, I still haven’t decided between the Nike+ system and just using my Blackberry with AllSport GPS. The Nike+ is nice as it will track both my outside run and treadmill, but it is very dependent on a constant stride, something I’m not doing well with right now. My Blackberry is great outside as it has GPS, but useless for inside runs. Nike+ is $30 and my BB program is $20. Hmmm, what to do.
Anyway, thanks for following along with me. I hope this may inspire some of you to grab a pair of running shoes and hit the road.
Funny Vids for the Week
Posted on 5 March 2010 | No responses
Just a couple of funny videos tossed around today.
Yes it is printed in another language, but the audio is English, so just listen.
This one you have to click yourself. Funny or Die Presidents Reunion
And this is classic! Robot Chicken: StarWars This is only the first part, after you watch it, just keep watching. I make no claim to the language content, although I think they’ve been censored.
Day 6 – Couch to 5k
Posted on 4 March 2010 | No responses
Had a nice outside run tonight. It’s an interesting difference being on the road vs the treadmill. I really felt like my pace was slower, yet I once again hit 3k for my run total. This is the last day of 90 sec jog, 60 sec walk alternating for 20 min. Cardio felt pretty good, although just like the last transition day, I can’t see how I’m going to be able to complete the next phase. The training hasn’t failed me yet!
I am starting to have some decent pain in my shins, well, more like the inside of the shin. I don’t think that’s typical for shin splints. I think the forefoot/midfoot running puts a lot of emphasis on my calf, so thats where I’m feeling it most. I know, more stretching! Other than that, very little pain. B-ball tomorrow and I’m looking forward to a rest filled Saturday.
Couch to 5k – The beginning
Posted on 2 March 2010 | No responses
For those not following me on Facebook, here’s my original postings for the Couch to 5k, which I started on the 21st.
day 1 in the bag. 60 second jog alt 90 second walk for 20 min. Harder than I thought it would be. Total of 3k.
day 2 of Couch to 5k, 3.1k in 20 min. Total of 4k with walk. Thanks to @Valerie for encouragement to get out even on a Basketball day.
day 3 down. pace was a little slower today, must be the fact that its morning. Gotta be honest, I don’t like this yet.
Day 5 – Couch to 5k
Posted on 2 March 2010 | No responses
Due to the weather outside, I decided to use the gym tonight for my run. Me and treadmills normally don’t get along, as I often stop the belt which throws me off stride and I end up holding on for dear life. When I started running, I was encouraged to look into forefoot running. I think that has helped a lot, as I didn’t have issues with that tonight. As for the actual run, it was very different from being outside, although I added an incline of 1% which was supposed to make it more like road running. I only hit 3k tonight, which is significantly lower than what I have been doing in the same time frame. My pace was 6mph for pretty much the whole run, although as I got near the end I started to speed up. That should give you an idea that it wasn’t quite as hard as it was Sunday. I’m not sure the best way to pace myself outside to keep it around 6mph, but it was a lot easier.
Of note, I registered today, not for a 5k, but a 10k (Miracle Miles for Kids)! On top of that, it’s one week earlier than I’m supposed to complete my training. I’m already telling myself that it’s OK to walk.
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