Saturday, March 20, 2010

Couch to 5k

The Couch to 5k program requires 3 workouts a week for 9 weeks. The program get's increasingly difficult as you move through it. They do not recommend moving on to the next week's workouts until you feel comfortable with the current week.
Week 1
This week's workout consists of 5 minute warm-up of brisk walking followed by  8 intervals of running 60 seconds then walking 90 seconds and another 5 minutes cool-down by brisk walking.
 By the way, there are t-shirts available with the logo in the picture here.  How cool would it be to have one of these??  WAY cool! 
I had originally planned on doing this Sundays, Tuesdays and Thursdays.  After technical difficulties on Sunday, I finally got the i-pod synced and ready to go for a Monday run. (or so I thought.)  So Week 1 (W1) began on Monday (D1) now the schedule is Mon Wed Fri, which should work out just fine.  If I end up repeating a week, I'll indicate this by using Day 4, Day 5 and Day 6 or D4, D5, and D6... etc...  I can already tell halfway through the week that Week 1 is a definite repeat week.  Which is fine.  No sense in pressing forward if my body isn't ready!

W1D1:  Monday 3/15/10
I went to the Legacy Center to use their track.  It's 1/6 of a mile in length and is pretty nice, plus it's out of the weather and air pollution.  When I tried to start the W1 podcast, I discovered that for some reason, I only had Week 5 downloaded!  I was super bummed and considered just starting on Tuesday, but I decided that I "sort of" knew what to do and just went for it.
I warmed up for 5 minutes with some brisk walking. This is the way every C25K workout begins and ends.
Then I ran for awhile... then I walked for awhile, then I ran for a while... walked, ran, and then my runs got really short and I walked more toward the end.  SO TIRED!!  I was so happy when I got to the 5 minute cool-down.

W1D2:  Wednesday 3/17/10
Back to the Legacy Center, wearing a green t-shirt for the holiday and carrying a bottle of water, I was pleasantly surprised that the techno music used in the podcast was decent and actually pretty motivating.  In the beginning my pace was just under 1/6 of a mile for both the running (60 second) and walking (90 second) interval.  I tried to keep that pace, but started losing ground by the 6th interval set.  I am excited I have an easy way to gauge my pace. (This means I'll be able to see that I'm improving with time.) I wasn't able to run during the eighth interval, the seventh was a killer and I didn't have the energy for even "1 more minute" of running.  Still, I'll count this as a success.  I completed the whole workout and I'm still alive to tell about it.  This is a definite challenge, but I'm up for it!    
Thursday:  Went shopping for some running shoes.  They'll be $100.  Maybe as a reward for completing week 5...?  I'll get some sooner if needed, but I think I can wait to make sure I hang in there for a few weeks, first.


W1D3:  Friday 3/19/10
...Such a busy day and everyone needing my time...didn't happen.
W1D3:  Saturday
Dennis said I could get the running shoes NOW!!!   He's very proud of me and keeps saying encouraging sweet things.  I was stoked about getting shoes and wasted no time.  I picked up the pair of Nike's from Fleet's Feet in American Fork and headed over to the Legacy Center. They really support me better and they feel very stable... I tend to roll into the center and these shoes help keep me where I'm supposed to be. It's nice to have shoes meant for the job.  It's better for my body too.
I made it over to the Legacy Center about 4 pm, put on my running shoes, selected the Week 1 program and Guess What?!?  I ran all the running intervals!!!  It was the easiest workout so far... still hard, but easier!!  So now I move on to Week 1 Day 4, which is another way of saying I'm repeating Week 1.  My body's not quite ready for the next level, but days 4, 5, and 6 look like I'm going to be training at the right level to take on Week 2 once they're done. 

What a trip! Me running????    Yeah, baby, YEAH!!!

2 comments:

Trish said...

GO you!!!
I'm so impressed with you for always pushing yourself to try something new.
You inspire me.
Maybe I'll pick up this C25K thing when we get the house stuff settled.

Amy said...

WOW!! I guess I better get myself in gear. I guess spinning class isn't going to cut it anymore.

You are doing so good.

The big plunge...

Starting Weight 193.8
Week 1 194.2 - +.4
W- 2 190.2 - -4.0
W- 3 186.4 - -3.8
W- 4 186.2 - -0.2
W- 5 184.0 - -2.2
W- 6 184.5 - +0.5
W- 7 185.0 - -0.5
W- 8 183.2 - -1.8
W- 9 180.0 - -3.2
W- 10 183.2 - +3.2
W- 11 179.0 - -4.2
W- 12 177.1 - -1.9
W- 13 175.1 - -2.0
W- 14 171.6 - -3.5
W- 15 169.9 - -1.7
W- 16 168.4 - -1.5
W- 17 165.4 - -3.0
W- 18 161.9 - -3.5
W- 19 165.4 - +3.0
W- 20 163.0 - -2.4
W- 21 165.8 - +2.8
W- 22 162.0 - -3.8
W- 23 159.8 - +0.4
W- 24 158.0 - -2.7
W-k 25 156.4 - -1.6
W- 26 154.3 - -2.1
W- 27 153.9 - -0.4
W- 28 152.0 - -1.9
August 30, 2009
W- 29 149.9 - -2.1
W- 30 147.7 - -2.2
W- 31 147.1 - -0.6
W- 32 149.5 - +2.4
W- 33 151.3 - +1.8
W- 34 150.2 - -1.1
W- 35 150.8 - +0.6
W- 36 150.3 - -0.5
W- 37 149.1 - -1.2
W- 38 149.8 - +0.7
W- 39 150.1 +0.3
W- 40 156.3 +6.2
W- 41 153.3 -3.0
W- 42 152.6 -0.7
W- 43 152.6 -0.0
W- 44 150.7 -1.9
W- 45 152.4 +1.7
W- 46 153.0 +0.6
W- 47 152.3 +0.7
W- 48 150.1 -2.2

W- 49 147.5 -2.6
W- 50 146.3 -1.2
...
...
W- 53 151.0 +2.0
W- 54 149.3 -1.7
W- 55 144.9 -4.4
W- 56 144.1 -0.8
W- 57 140.0 lbs. Goal!!!!