Couch to 5k 2013 - W5D3

Couch to 5k Week 6 Day 1
Warm Up - 5 Minutes
Run 8 Minutes, Walk 3 Minutes, Run 8 Minutes - 19 Minutes
Cool Down - 5 Minutes

Sick as a pup, but we'll give it a try

Warm Up - 5 Minutes (.32)
Run 8 Min., Walk 3 Min., Run 8 Min. (1.90)
Cool Down - 5 Minutes (.34)

It was a tough run, but I did it.  Hopefully, I'll get a little better and it won't be so bad, eh?

XOXO

Couch to 5k 2013 - W5D3

Couch to 5k Week 5 Day 3
Warm Up - 5 Minutes
Run 7 Minutes, Walk 2 Minutes, Run 5 Minutes, Walk 2 Minutes, Run 7 Minutes - 23 Minutes
Cool Down - 5 Minutes

Ready to get back out there and see how my ankle holds up :)

Warm Up - 5 Minutes (.35)
Run 7 Min., Walk 2 Min., Run 5 Min., Walk 2 Min., Run 7 Min. (2.29)
Cool Down - 5 Minutes (.34)

It went alright.  It was really windy out and I was really nervous about my ankle.  However, my ankle held up okay!  My knee got a little wonky, but I survived.  I had a little bit of trouble pushing myself, though.

Did I mention I got a Garmin???  My brother upgraded, so he "sold" me his old one for a trip to Al's (a debt I have yet to pay).  I really like it so far.  I think it will be even more useful once I am done with the C25K thing and am back to running straight miles.  Soon :)

XOXO

Couch to 5k 2013 - W5D2

Couch to 5k Week 5 Day 2
Warm Up - 5 Minutes
Run 6 Minutes, Walk 1 Minute, Run 4 Minutes, Walk 1 Minute, Run 6 Minutes - 18 Minutes
Cool Down - 5 Minutes

Last run before Sunday's Race.  :)

Warm Up - 5 Minutes - 2 Min. @ 4 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.3 mph (.34)
Run 6 Min. @6.5  mph, Walk 1 Min. @ 4.3 mph, Run 4 Min. @ 7 mph, Walk 1 Min. @ 4.3 mph, Run 5 Min. @ 6.8 mph, Run 1 Min. @ 8 mph (1.96)
Cool Down - 5 Minutes - 2 Min. @ 4.3 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4 mph (.35)

1.96 Miles
18 Minutes
9:11/Mile

I felt like a BOSS on this run!  It was probably the best run I have had in a long time :)  I went into it, like always, telling myself that I would just take it a little easier because I've been so tired/sore the last few days.  I need to quit doubting myself because I tried to push a little and I felt really good.  We shall see how the race goes on Sunday.

Have a great day!

XOXO

Couch to 5k 2013 - Switching It Up

Technically, I'm supposed to have done Week 5 Day 2 of the Couch to 5k today.  I, however, have a 5k race on Sunday, so I figured I would switch it up and do a slow little run on the treadmill to see if I can actually keep myself going for an extended period of time anymore.  The plan was to put that sucker on 6 mph and cruise (hopefully) for 2 miles (hopefully).

And?

Warm Up - 5 Minutes - 2 Min. @ 4 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.3 mph (.34)
Run 10 Min. @ 6 mph, Run 8 Min. @ 6.1 mph, 2 Min. @ 6.2 mph (2.02)
Cool Down - 5 Minutes - 2 Min. @ 4.3 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4 mph (.35)

I got a horrible stitch in my right side before I even hit mile one, but I decided to push through it and bump up the speed a tiny bit for last last part.  We shall see how Sunday goes...  :)  A little BodBot work and now I'm headed outside for DAY 4 of yard work (never ending...especially since the previous owners never did anything!!!) before I start 5 days of work in a row (before 1 day off and then 3 more days).  Gotta get what I can done before the rain comes.

Let's do this!!!

Have a great day!!!

XOXO

Couch to 5k 2013 - W5D1

Couch to 5k Week 5 Day 1
Warm Up - 5 Minutes
Run 5 Minutes, Walk 2 Minutes, Run 4 Minutes, Walk 2 Minutes, Run 5 Minutes, Walk 2 Minutes, Run 4 Minutes - 24 Minutes
Cool Down - 5 Minutes

Looked lovely out, so out I went (despite having a sore ankle...)

Warm Up - 5 Minutes (.34)
Run 5 Min., Walk 2 Min., Run 4 Min., Walk 2 Min. @ 4.3 mph, Run 5 Min. @ 7.2 mph, Walk 2 Min.@ 4.3 mph, Run 4 Min. @ 7.2 mph (2.51)
Cool Down - 5 Minutes - 2 Min. @ 4.3 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4 mph (.35)

After the first run portion, my ankle and knee both started to act up, so I turned and continued back toward my house.  I was back after the second run portion, so I hoped inside on the treadmill for the rest of my workout.  My knee and ankle were sore the entire time, so I'm glad I came back to finish (and didn't end up a mile away from home with no way to get back!).  Got it done and that is what matters :)

We've been doing lots of work in the yard lately, including pulling out three giant dead juniper bushes last night.  It is taking a bit of a toll on my body.  OLD LADY, ALERT!!!  Now, out for some more yard work torture!

XOXO

Couch to 5k 2013 - W4D3

Couch to 5k Week 4 Day 3
Warm Up - 5 Minutes
Run 4 Minutes, Walk 2 Minutes, Run 6 Minutes, Walk 3 Minutes, Run 4 Minutes - 19 Minutes
Cool Down - 5 Minutes

It is Friday, May 3rd, 2013.  It is snowing outside right now.  I treadmill-ed my run.


Warm Up - 5 Minutes - 3 Min. @ 4.2 mph, 2 Min. @ 4.3 mph (.35)
Run 4 Min. @ 7.2 mph, Walk 2 Min. @ 4.3 mph, Run 6 Min. @ 7 mph, Walk 3 Min. @ 4.3 mph, Run 3 Min. @ 7.2 mph, Run 1 Min. @ 8 mph (2.03)
Cool Down - 5 Minutes - 2 Min. @ 4.3 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4 mph (.35)

Run felt...off.  My rib is still bothering me, but there isn't much I can do about that :(  Oh, well.  I can see I'm getting better each day :)  I did my BodBot workout after and sweat (again!) like a BEAST.  I think I might try a longer, slower run this week since I do have a 5k race next Sunday...hmmm...

Have a great day, everyone!!!

XOXO

Couch to 5k 2013 - W4D2

Couch to 5k Week 4 Day 2
Warm Up - 5 Minutes
Run 4 Minutes, Walk 2 Minutes, Run 6 Minutes, Walk 3 Minutes, Run 4 Minutes - 19 Minutes
Cool Down - 5 Minutes

I have to go in a bit early to work and I was freezing, so I thought I'd get my workout out of the way this morning :)

Warm Up - 5 Minutes - 3 Min. @ 4.2 mph, 2 Min. @ 4.3 mph (.35)
Run 4 Min. @ 7.2 mph, Walk 2 Min. @ 4.3 mph, Run 6 Min. @ 7 mph, Walk 3 Min. @ 4.3 mph, Run 4 Min. @ 7.2 mph (2.02)
Cool Down - 5 Minutes - 2 Min. @ 4.3 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4 mph (.34)

Not too shabby and I didn't actually feel TERRIBLE during the run portions :)  I will say that I did, however, sweat like a BEAST!  Finished my run and did my leg workout from BodBot and now waiting to stop sweating so I can shower and get ready for work.  *woot*woot*

Have a lovely day!  And as Bean would sing, "Rain, rain, go away.  Come another next day."

XOXO

Couch to 5k 2013 - W4D1

Couch to 5k Week 4 Day 1
Warm Up - 5 Minutes
Run 4 Minutes, Walk 2 Minutes, Run 6 Minutes, Walk 3 Minutes, Run 4 Minutes - 19 Minutes
Cool Down - 5 Minutes

Gorgeous morning out there!

Warm Up - 5 Minutes (.33)
Run 4 Minutes, Walk 2 Minutes, Run 6 Minutes, Walk 3 Minutes, Run 4 Minutes - 19 Minutes (2.01)
Cool Down - 5 Minutes (.34)

I almost quit in the middle of my first run.  I'm exhausted.  It was a busy 5 days at work and with yard work this weekend and trying to spend time with the family and not really sleeping...ugh...I'm pooped.  BUT I did it.  Even though I thought it was super slow, it wasn't.  This round of C25K is really helping to improve my pace!  Finished it up with my BodBot strength stuff and kazam...done for the day :)

Now, for some more yard work before the crummy weather hits again!

XOXO

Couch to 5k 2013 - W3D3

Couch to 5k Week 3 Day 3
Warm Up - 5 Minutes
Run 3 Minutes, Walk 2 Minutes, Run 90 Seconds, Walk 2 Minutes - 17 Minutes
Cool Down - 5 Minutes

Sun was shining so OF COURSE I had to do this outside, right?!?

Warm Up - 5 Minutes (.32)
Run 3 Minutes, Walk 2 Minutes, Run 90 Seconds, Walk 2 Minutes - 17 Minutes (1.54)
Cool Down - 5 Minutes (.32)

It was pretty windy out there!  I felt okay during my workout, but I felt like I was having some trouble pushing myself to run at that higher pace.  After seeing that my overall distance was only .01 mile shorter compared to running on the treadmill this week, I was satisfied with the run.  I realized that I was probably having less trouble pushing to that higher speed and more trouble staying consistent with my speed.  I'm sure I had some firecracker moments in there, but I also know that I had some slower speeds, too...

I had a bunch of weight stuff to do from my BodBot, so that got done, too.  Glad tomorrow is a rest day (from running, anyway)!

I'm really hoping that this C25K redo (along with BodBot stuff) is serving its purpose...

Have a great rest of your Friday!

XOXO

Couch to 5k 2013 - W3D2

Couch to 5k Week 3 Day 2
Warm Up - 5 Minutes
Run 3 Minutes, Walk 2 Minutes, Run 90 Seconds, Walk 2 Minutes - 17 Minutes
Cool Down - 5 Minutes

I wanted to run outside today before I had my coffee, etc (thought I'd feel productive).  I was freezing during my warm up and it was really windy, so I came inside and treadmill-ed the rest of it :)

Warm Up - 5 Minutes (.35 miles)

Run 3 Min. @ 7.5 mph, Walk 2 Min. @ 4.3 mph, Run 90 Sec. @ 7.6 mph, Walk 2 Min. @ 4.3 mph
Run 3 Min. @ 7.5 mph, Walk 2 Min. @ 4.3 mph, Run 90 Sec. @ 7.7 mph (1.56)
Cool Down - 5 Minutes - 2 Min. @ 4.3 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4 mph (.35)

After, I did some strength/weight stuff and that was that.  Now, to shower and have my coffee!!!  Have a great day!!!

XOXO

Couch to 5k 2013 - W3D1

Couch to 5k Week 3 Day 1
Warm Up - 5 Minutes
Run 3 Minutes, Walk 2 Minutes, Run 90 Seconds, Walk 2 Minutes - 15 Minutes
Cool Down - 5 Minutes

I was sore from yesterday, but decided to get a jump on this weeks runs!

Warm Up - 5 Minutes - 1 Min. @ 4 mph, 2 Min. @ 4.1 mph, 2 Min. @ 4.2 mph (.34)
Run 3 Min. @ 7.5 mph, Walk 2 Min. @ 4.2 mph, Run 90 Sec. @ 7.5 mph, Walk 2 Min. @ 4.2 mph
Run 3 Min. @ 7.5 mph, Walk 2 Min. @ 4.3 mph, Run 90 Sec. @ 7.7 mph (1.55)
Cool Down - 5 Minutes - 2 Min. @ 4.2 mph, 2 Min. @ 4.1 mph, 1 Min. @ 4 mph (.34 miles)

It went pretty well.  I was glad I pushed myself through running at 7.5 mph for a longer period of time.  It is tough for me because I am normally slower than dirt, but I'm glad I'm doing it.

XOXO

Couch to 5k 2013 - W2D3

Couch to 5k Week 2 Day 3
Warm Up - 5 Minutes
Run 60 Seconds, Walk 90 Seconds, Run 90 Seconds, Walk 90 Seconds - 26 Minutes
Cool Down - 5 Minutes

I got it done outside this evening in the windy, rainy weather with the snow covered sidewalks (grrr...it is mid-April!).

Warm Up - 5 Minutes (.34 miles)
Run 60 Sec., Walk 90 Sec., Run 90 Sec., Walk 90 Sec. (2.45 miles)
Cool Down - 5 Minutes (.36 miles)

I didn't live up to my promise.  I did not finish the week by Friday as I had said I would.  Friday, Lilly begged to spend the day with me and I COULD NOT tell her know.  Aside from that, my rib issues were flaring up and I was worried about making it worse.  Eventually, Lee told me I was pushing too hard and to give myself a day to heal.  Saturday, I woke up with terrible back pain/high rib pain and we were gone all day, so the run didn't happen.  We have been gone all day today, too, but I was feeling pretty good and told myself that I needed to STOP. MAKING. EXCUSES. when I didn't have any.  My rib pain was gone and my back pain was mostly gone, so I got my ass out there and ran.  It was rainy.  It was windy.  But I did my run/walk workout and I'm glad :)

Have a great Sunday evening!

XOXO

Couch to 5k 2013 - W2D2

Couch to 5k Week 2 Day 2
Warm Up - 5 Minutes
Run 60 Seconds, Walk 90 Seconds, Run 90 Seconds, Walk 90 Seconds - 26 Minutes
Cool Down - 5 Minutes

I almost skipped this run because I felt SO lazy and blah today, especially with it looking like THIS outside!

Mid-April in MN...Bean is NEVER going to get to play in her cottage!

Warm Up - 5 Minutes - 2 Min. @ 4 mph, 2 Min. @ 4.1 mph, 1 Min. @ 4.2 mph (.33 miles)
Run 60 Sec. @ 7.5 mph, Walk 90 Sec. @ 4 mph, Run 90 Sec. @ 7.5 mph, Walk 90 Sec. @ 4 mph (x4)
Run 60 Sec. @ 8 mph, Walk 90 Sec. @ 4 mph, Run 90 Sec. @ 7.7 mph (2.48 miles)
Cool Down - 5 Minutes - 2 Min. @ 4.2 mph, 2 Min. @ 4.1 mph, 1 Min. @ 4 mph (.34 miles)

Point is, I got it done and I'm still improving over where I was before.  I'm really trying to push myself through all this "I don't want to do it" and "I'm just going to do an easy run", but it is becoming difficult.  Maybe tomorrow I can just make myself do it first thing in the morning, eh?  Reward myself with my coffee???

XOXO

Couch to 5k 2013 - W2D1

Couch to 5k Week 2 Day 1
Warm Up - 5 Minutes
Run 60 Seconds, Walk 90 Seconds, Run 90 Seconds, Walk 90 Seconds - 26 Minutes
Cool Down - 5 Minutes

Did it...


Warm Up - 5 Minutes - 2 Min. @ 4 mph, 2 Min. @ 4.1 mph, 1 Min. @ 4.2 mph (.33 miles)
Run 60 Sec. @ 7.5 mph, Walk 90 Sec. @ 4 mph, Run 90 Sec. @ 7.2, Walk 90 Sec. @ 4 mph (x4)
Run 60 Sec. @ 8 mph, Walk 90 Sec. @ 4 mph, Run 90 Sec. @ 7.5 mph (x1) (2.45 miles)
Cool Down - 5 Minutes - 2 Min. @ 4.2 mph, 2 Min. @ 4.1 mph, 1 Min. @ 4 mph (.34 miles)

Started off a bit rough, but went okay after a bit.  My right knee was getting a little tight, but it was fine.  I REALLY wanted to kick down my runs to, like, 7 mph, but I'm doing this to push myself so I wouldn't let my fat finger poke just the 7 on the tread.  I did it!

Have a nice day.

XOXO

And I spent a good chunk of that 5k thinking about what happened yesterday.  I don't even know how to process how screwed up people are...

Couch to 5k 2013 - W1D3

Couch to 5k Week 1 Day 3
Warm Up - 5 Minutes
Run 60 Seconds, Walk 90 Seconds - 21 Minutes
Cool Down - 5 Minutes

I've been putting this run off for a few days because I've been having some knee issues thanks to pushing myself a bit and then some of my leg strength training/weights.  I went into this run saying I would take it really easy, but then I started and felt SO GOOD, so I went for it :)

Warm Up - 5 Minutes - 2 Min. @ 4 mph, 2 Min. @ 4.1 mph, 1 Min. @ 4.2 mph (.33 miles)
Run 60 Sec. @ 7.5 mph, Walk 90 Sec. @ 4 mph (x4)
Run 40 Sec. @ 7.5 mph, Run 20 Sec. @ 8 mph, Walk 90 Sec. @ 4 mph (x2)
Run 30 Sec. @ 7.5 mph, Run 30 Sec. @ 8 mph, Walk 90 Sec. @ 4.2 mph (x2)
Run 60 Sec. @ 8 mph (x1) (1.95 miles)
Cool Down - 5 Minutes - 2 Min. @ 4.2 mph, 2 Min. @ 4.1 mph, 1 Min. @ 4 mph (.34 miles)


Like I said, I felt good, so I wanted to test myself.  I followed it with the strength stuff from my BodBot schedule (though I did remove one exercise that I KNOW kills my knees).  I'm going to try to get Week 2 done by Friday, so I plan to do W2D1 tomorrow.  I can do it!

Have a lovely week!

XOXO

Couch to 5k 2013 - W1D2

Couch to 5k Week 1 Day 2
Warm Up - 5 Minutes
Run 60 Seconds, Walk 90 Seconds - 21 Minutes
Cool Down - 5 Minutes

I REALLY, REALLY, REALLY didn't want to do this.  Day 2 and I'm already dreading it?  Ugh...I had a very busy day yesterday with Bean and I slept like crap.  I did it anyway and...

Warm Up - 5 Minutes - 3 Min. @ 4 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4.2 mph (.33 miles)
Run 45 Sec. @ 7.5 mph, Run 15 Sec. @ 8mph, Walk 90 Sec. @ 4 mph (x4)
Run 40 Sec. @ 7.5 mph, Run 20 Sec. @ 8 mph, Walk 90 Sec. @ 4.2 mph (x3)
Run 30 Sec. @ 7.5 mph, Run 30 Sec. @ 8 mph, Walk 90 Sec. @ 4.2 mph (x1)
Run 15 Sec. @ 7.5 mph, Run 30 Sec. @ 8 mph, Run 15 Sec. @ 8.5 mph (x1)
Cool Down - 5 Minutes - 1 Min. @ 4.3 mph, 1 Min. @ 4.2 mph, 1 Min. @ 4.1 mph, 1 Min. @ 4, 1 Min. @ 3.9 mph (.33 miles)

I hit some button in the middle of my run/walk cycle (I think I turned it into one of the preset workouts) and it reset my time and mileage!  GRRR!!!  I have no idea my mileage for the run/walk portion...total bummer...

I was happy, though, with this run and am glad I did it.  I was able to run for longer at faster speeds than the W1D1 workout, so that is a major positive!  KEEP IT UP!

XOXO

Couch to 5k 2013 - W1D1

Couch to 5k Week 1 Day 1
Warm Up - 5 Minutes
Run 60 Seconds, Walk 90 Seconds - 21 Minutes
Cool Down - 5 Minutes

It went really well.  I did it on the treadmill and this is how it went...

Warm Up - 5 Minutes @ 4 mph (.33 miles)
Run 60 Seconds @ 7.5 mph, Walk 90 Seconds @ 4 mph (1.93 miles)
Cool Down - 5 Minutes @ 4-4.2 mph (.34 miles)

For my last three run segments, I ran at 7.5 for a bit and then bopped it up to 8 (and 8.5 during part of the last run).  I felt really good during this workout and it gives me hope that I can get close to where I was once again.  I will be able to go out for easy 3 mile runs again!

Join me and lets get this thing done :)

XOXO

Couch to 5k Redo

I want my running stamina back.

I also want my speed back.

I've come up with the idea to redo the Couch-To-5k program again.  Since I can still run about 2 miles if I have to, I figured this would help me build my speed and stamina again.  I'll be using the Ease into 5k App because that is what I used last time.

I'm REALLY trying to get back into a habit with this, but I just feel so worn down and lazy all the time now...ugh...

I'm making this a commitment, damnit!  And I will even come up with some sort of punishment if I don't finish it in the 8 weeks.

Start: Today! April 8, 2013
Finish: By June 2nd, 2013

I do have a 5k to run on May 12th, but still...maybe I will be motivated to run more than 3 times a week (hopefully).

Here we go...I'm doing this!

XOXO

Couch 2 5k: Week 9 Day 1

I have really been a running slacker, so I decided to suck it up and jump up to W9D1, which is the 30 minute run.  I forced myself and it went alright.  Here is the run breakdown for W9D1:

• 3 Minute Warm-Up Walk (should be 5 minutes)
• 30 Minute Run
• 5 Minute Cool-Down Walk
• Total: 38 Minutes

And here are my stats for today's run:

• Run Time: 30 Minutes
• Walk Time: 8 Minutes
• Distance: 3.28 Miles
• Run Pace: 10:45
• Overall Pace: 11:33

My run pace got a little better, which surprised me since I didn't feel like it went all that great.  I felt about the same as the last one.  Oh, well.  Just gotta keep going!

"Just keep swimming.  Just keep swimming.  Just keep swimming, swimming, swimming."

My 2nd ever 5k is on Saturday.  I will be running Dave Ryan's 5k for Special Olympics with Kali (props to her...it is her 1st 5k and she is going to rock it!), her boyfriend Sean (perhaps?) and my brother and Race for the Cure companion, Jason.  It shall be a good time, as the weather will be nice and brisk, and I vow to eat Al's Breakfast, afterward!!!

Ah...my true motivation comes out...

XOXO

Couch 2 5k: Week 8 Day 1

I'm baaaaaaaaaaaaaaaaaaaaaaack!!!

The State Fair did not do what I had hoped it would.  To be honest, I had hoped it would make me gain about 5 to 7 pounds and that I would be mad at myself and get  über motivated to get in gear again.

Not so much.

With all of the delightful foods at the Fair and spending eight days there (yes...I said eight), I gained about two pounds.

That is it.

I don't know if it was the fact that I was already eating better or I just got sick of food right away, but I didn't eat a whole lot this year.  On top of that, the State Fair is a LOT of walking.  I walked over six miles the first day alone.  Whether the walking mostly countered the caloric intake or what, I don't know.  I do know that I did NOT want to run tonight.  The motivation has yet to return.  I was going to go this morning, but just couldn't do it.  I made Lee promise to make me go tonight.  And he did...ugh...he was a nag.  But it worked to get me out there and it wasn't for a lack of revolting on my part.  I told him I was tired, that I had a headache, that I already went, that blah blah blah...but he still made me go.  And here is the run breakdown for W8D1:

• 5 Minute Warm-Up Walk
• 28 Minute Run
• 5 Minute Cool-Down Walk
• Total: 38 Minutes

And here are my stats for today's run:

• Run Time: 28 Minutes
• Walk Time: 10 Minutes
• Distance: 3.08 Miles
• Run Pace: 11:09
• Overall Pace: 12:19

I am shocked at how much better I did tonight, despite 12 days of the Fair in town and not running in over two weeks.  Maybe I just needed some time off...???  I actually set my app to run the W7D3, but then I would have ended up walking my cool down with some weird lady and her dogs, so I kept running...and knew that W8D1 was only 3 more minutes of running...and I did it!  I was .02 miles short of a 5k, but I still have a week to get there.  :)

Tomorrow is weigh-in day, so we will see how it goes!

XOXO