Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 -3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Fri - 4.7 mph 1.94 mi
At the end of today's run I decided I needed to find out exactly how my run is going and not the entire workout. This week is a perfect one to gauge b/c the intervals are not changing every day and there was a dramatic difference in each day. So, the notes above reflect my speed and distance. I couldn't remember exactly where my run ended on Wed so there are two different times and distances to reflect the two places I might have stopped for my cool down. I was shocked and amazed today when my run ended the driveway before my house!! The music I am listening to was giving me a pretty good indication I was making better time but to land at my house at the end was validation.
This has been a rough week for me. There was a strong contrast between Monday, Wed, and Friday's attitude about exercise. Mon was amazing and optimistic and empowering. Tues I did P90x's leg and back - not too big a deal the day of though I knew I would be sore the next day. Wed I was indeed sore but did my run anyway because that has been my mindset - just do it and 'just because I am sore does not mean I am limited'. I was so stiff the rest of the day and walking around New York was exhausting. I loved being with my friend and seeing the sites (MoMA anyone? Original Picasso and Monet paintings...) I thought the walking would help stretch out the stiffness but I didn't really feel any better at the end. Thursday I was supposed to KenpoX but opted to take it easy. I did feel more limber when I got up in the morning but the stiffness returned the rest of the day - especially after sitting long periods of time. My friend and I walked around downtown Princeton and for some reason I was feeling really emotional. Yesterday I had absolutely no desire to exercise. None. I could care less about ever exercising again. Ever. My legs were feeling mostly better though. I knew that I would probably feel better if I just got out and did it, but I didn't. For our FHE activity we played Wii Fit and by the end my glute muscles were sore again. I was totally exhausted and crashed soon after the boys being ready for bed. My alarm went off at 5:15 this morning like usual and I debated getting up and running. I decided to sleep in and finally forced myself to put on my running clothes and shoes and get out. A cold front came through yesterday after all the rain and mugginess the weather feels great.
The run was much better than Wed (as the time suggests) but it did get hard half way through. I thought about giving up but kept at it. The feel to quit has been so tangible this week that I have come to decide that it must be the Adversary. I have been extended a new calling and have felt the weight of it this week and know that giving up in this aspect of my life would only give the darkness more power. There is a battle waging that must be won with perseverance and determination. I will not give up!!
Saturday, September 14, 2013
Wednesday, September 11, 2013
Couch to 5K Week 7 day 2/Weigh In
Just a quick update before my day gets busy and I forget.
Today was hard. H. A. R. D. hard. I am really sore from yesterday's legs & back workout added on top of being tired and high humidity in the air when I ran, it was a nasty combo. My pace was a lot slower and I really wanted to give up early on, but I persevered and made it.
My optimism from Mon was totally squished and negative. I know it is only b/c today was so challenging and the positive will return, but for now it feels like doing this 5k is the hardest thing in the world (which it isn't/won't be).
I am spending the day walking around New York with one of my TX friends. I am looking forward to being with her but my body does not feel ready for the demands placed on it today....
Oh, and I didn't lose anything this week. Still 180.1. And my measurements have not changed. If anything they've gotten bigger :/
Today was hard. H. A. R. D. hard. I am really sore from yesterday's legs & back workout added on top of being tired and high humidity in the air when I ran, it was a nasty combo. My pace was a lot slower and I really wanted to give up early on, but I persevered and made it.
My optimism from Mon was totally squished and negative. I know it is only b/c today was so challenging and the positive will return, but for now it feels like doing this 5k is the hardest thing in the world (which it isn't/won't be).
I am spending the day walking around New York with one of my TX friends. I am looking forward to being with her but my body does not feel ready for the demands placed on it today....
Oh, and I didn't lose anything this week. Still 180.1. And my measurements have not changed. If anything they've gotten bigger :/
Monday, September 9, 2013
Couch to 5k Week 7 day 1
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 5 min warm-up 25 min run
2.44 miles/35 minutes total/4.2 mph
Where to start.... It was the first day of school which meant first day of new routines. When my alarm went off at 5:15 am I really wanted to stay in bed but with the morning plans for breakfast right after the boys got on the bus, I knew I couldn't delay my run. And I knew how I reacted to my alarm would set a precedence that would be hard to break. I finally drug myself out of bed and then all of a sudden I felt awake and ready to face this new challenge.
It is amazing how quickly the sun's habits change. It seemed like just days ago that the sun was bright at 5:30 am, but now it is still dark. It was chilly this morning but I figured I'd warm up enough once I got going. I was right. It was really just about perfect running weather. And it is amazing to be outside while the sun rises. It crested right as I finished my run. It was like a greeting of celebration at my achievement :)
This was the first time I've run without my running buddies. It was kind of weird to go it alone, but at the same time I was excited to see how far I could go without having to run circles or push a kid up a small incline. I figured this would be a truer test of my abilities. I was able to run at a good clip to begin with but about the half way mark I was really feeling the run. I slowed down and was just barely getting one foot in front of the other, but amazingly, once I hit the 15 minute mark I felt empowered to finish. In fact, I even picked up the pace!! I made it all the way around the neighborhood and down the next street, back to our neighborhood and almost to the street before ours before it was time for the cool down. At that point I'd gone 2.15 miles. I was disappointed at this when I mapped it because I didn't think I'd improved my distance. But, once I added the cool down I was pleasantly surprised that I surpassed my previous distances!! I almost made 2.5 miles! And my time went from 3.3 or so to 4.2 (about what my treadmill pace is). Not bad :D
I carry two pouches with me while I run - one to hold my water, phone, and keys and the other to hold the phone with the podcasts. They have a shoulder strap so I carry them across my chest like a messenger bag. I don't like the way the water bangs against me so I hold the pouch in my hand while I run. For some reason I let it go the last 5 minutes and boy what a difference it made!! I was really surprised how much easier and faster I could run without that 'burden' of carrying a water bottle in my hand. I think I may need to figure something else out to carry all my stuff so my hands can be free. There is power in the movement of arms as you run/walk. I have also noticed that since starting these longer timed runs I don't drink as much water. Previously I could down two water bottles in a 20 min walk/run interval. These last two runs I have barely finished one bottle. I am not sure what the difference is. I am almost wondering if I could get away with no water at all, but it really is helpful to get what drinks I do take.
This week we consistently run for 25 minutes before upping to 28 next week. It is amazing to think how far I've come. 1 1/2 minutes was awful. So was 3 minutes. And 5. And 8. But I've done it and done it well. I look forward to completing this challenge and moving on to the next. I am debating redoing the 5k challenge with a focus on speed or moving on to the 10k. Hmm.... Of course with winter on its way it would be easy to give up running, but I hope that with the treadmill in the living room I don't make any excuses.
Oh, funny story. I have been keeping an eye on my weight and inches (as you are aware). I can see small changes but today Matthew was massaging my legs for me and all of a sudden made a somewhat surprised comment about the muscles on my leg/hamstrings. I had to feel for myself because I didn't believe what he was saying. I was shocked to feel my muscles! I know it is silly, but this running is actually toning my legs!! (as it should be, I just hadn't noticed because all I see is the fat I want to have disappear - and this was the back of my legs. I notice muscular legs because that has always been the type of leg that I want. Running might actually get me there - though it is such a gradual process it is hard to detect).
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 5 min warm-up 25 min run
2.44 miles/35 minutes total/4.2 mph
Where to start.... It was the first day of school which meant first day of new routines. When my alarm went off at 5:15 am I really wanted to stay in bed but with the morning plans for breakfast right after the boys got on the bus, I knew I couldn't delay my run. And I knew how I reacted to my alarm would set a precedence that would be hard to break. I finally drug myself out of bed and then all of a sudden I felt awake and ready to face this new challenge.
It is amazing how quickly the sun's habits change. It seemed like just days ago that the sun was bright at 5:30 am, but now it is still dark. It was chilly this morning but I figured I'd warm up enough once I got going. I was right. It was really just about perfect running weather. And it is amazing to be outside while the sun rises. It crested right as I finished my run. It was like a greeting of celebration at my achievement :)
This was the first time I've run without my running buddies. It was kind of weird to go it alone, but at the same time I was excited to see how far I could go without having to run circles or push a kid up a small incline. I figured this would be a truer test of my abilities. I was able to run at a good clip to begin with but about the half way mark I was really feeling the run. I slowed down and was just barely getting one foot in front of the other, but amazingly, once I hit the 15 minute mark I felt empowered to finish. In fact, I even picked up the pace!! I made it all the way around the neighborhood and down the next street, back to our neighborhood and almost to the street before ours before it was time for the cool down. At that point I'd gone 2.15 miles. I was disappointed at this when I mapped it because I didn't think I'd improved my distance. But, once I added the cool down I was pleasantly surprised that I surpassed my previous distances!! I almost made 2.5 miles! And my time went from 3.3 or so to 4.2 (about what my treadmill pace is). Not bad :D
I carry two pouches with me while I run - one to hold my water, phone, and keys and the other to hold the phone with the podcasts. They have a shoulder strap so I carry them across my chest like a messenger bag. I don't like the way the water bangs against me so I hold the pouch in my hand while I run. For some reason I let it go the last 5 minutes and boy what a difference it made!! I was really surprised how much easier and faster I could run without that 'burden' of carrying a water bottle in my hand. I think I may need to figure something else out to carry all my stuff so my hands can be free. There is power in the movement of arms as you run/walk. I have also noticed that since starting these longer timed runs I don't drink as much water. Previously I could down two water bottles in a 20 min walk/run interval. These last two runs I have barely finished one bottle. I am not sure what the difference is. I am almost wondering if I could get away with no water at all, but it really is helpful to get what drinks I do take.
This week we consistently run for 25 minutes before upping to 28 next week. It is amazing to think how far I've come. 1 1/2 minutes was awful. So was 3 minutes. And 5. And 8. But I've done it and done it well. I look forward to completing this challenge and moving on to the next. I am debating redoing the 5k challenge with a focus on speed or moving on to the 10k. Hmm.... Of course with winter on its way it would be easy to give up running, but I hope that with the treadmill in the living room I don't make any excuses.
Oh, funny story. I have been keeping an eye on my weight and inches (as you are aware). I can see small changes but today Matthew was massaging my legs for me and all of a sudden made a somewhat surprised comment about the muscles on my leg/hamstrings. I had to feel for myself because I didn't believe what he was saying. I was shocked to feel my muscles! I know it is silly, but this running is actually toning my legs!! (as it should be, I just hadn't noticed because all I see is the fat I want to have disappear - and this was the back of my legs. I notice muscular legs because that has always been the type of leg that I want. Running might actually get me there - though it is such a gradual process it is hard to detect).
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