Run-a-go-go again!

Runagogo round 4 has just started and will end on December 31st.  Another chance for me to get back to my exercise routine.  I have been lazy this summer...

I walked/run/pedaled for 336 miles, but that was in the first few months of the year. Since then, nothing much; just a few miles here and there...

Last Sunday was Maine Marathon/Relay/Half Marathon and I felt so bad I didn't train for participating...

   

S0, here are my new resolutions. Starting this coming up Monday - no I am not kidding - this is going to be my program for the next 9 weeks, following The Couch-to-5K Running Plan, in order to be able to run 3 miles (per session) in just two months:

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Rest day.	Rest day.
Week 2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Rest day.	Rest day.
Week 3	Brisk five-minute warmup walk, then do two repetitions of the following: - Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)	Rest day.	Brisk five-minute warmup walk, then do two repetitions of the following: - Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)	Rest day.	Brisk five-minute warmup walk, then do two repetitions of the following: - Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)	Rest day.	Rest day.
Week 4	Brisk five-minute warmup walk, then: - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 2-1/2 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 2-1/2 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 2-1/2 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)	Rest day.	Rest day.
Week 5	Brisk five-minute warmup walk, then: - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 3/4 mile (or 8 minutes) - Walk 1/2 mile (or 5 minutes) - Jog 3/4 mile (or 8 minutes)	Rest day.	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.	Rest day.	Rest day.
Week 6	Brisk five-minute warmup walk, then: - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 3/4 mile (or 8 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 1 mile (or 10 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1 mile (or 10 minutes)	Rest day.	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 23 minutes) with no walking.	Rest day.	Rest day.
Week 7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Rest day.	Rest day.
Week 8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Rest day.	Rest day.
Week 9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Rest day.	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I use to follow the Runner's World starting program, but maybe it is a good thing to go for a change... Wish me luck!

Comments

[Isabelle aka Tricotine]

First day of week 1 completed.

On the treadmill, I alternated 3 mph walk and 5 mph run for 30 minutes instead of 20 as instructed in the plan though... My mistake! [grin]

Incline from 0 to 3.

= 2.5 miles
= 400 calories burned

Spark People Fitness is a great help! :-)
http://www.sparkpeople.com/myspark/fitness2.asp

[Isabelle aka Tricotine]

Day #2 of week 1 completed.

On the treadmill, I alternated 3 mph walk and 5 mph run for 35 minutes. Once again, I did longer because I just felt like it. ;-P

Incline from 0 to 3.

= 2.7 miles
= 400+ calories burned
= 60g carbs burned

[Isabelle aka Tricotine]

Day 3 of week 1 completed on Saturday. Mister T is now running along, so we have changed excercise days to Tuesday, Thursday and Saturday, so we can excercise together at least once a week.

*********

Day 1 of week 2 completed.

On the treadmill, alternate walk (3 mph for 2 minutes) and run (5-6 mph for 90 seconds), incline 2-3, for 48 min total.

= 440 cal
= 70 carbs
= 3 miles

I am not comfortable running 6 mph for 90 seconds yet. I get out of breath after a minute. I was only able to do two sets at that pace... :-(

Walking 4 mph is OK for the opening 5 minutes brisky walk, but not in between running sets.

[Isabelle aka Tricotine]

Day 2 of week 2 completed.

On the treadmill, alternate walk (3 mph for 2 minutes) and run (5mph for 90 seconds), incline 2-3, for 45 min total + 15 minutes extra walk
= 90 minutes total.

= 500 cal
= 80 carbs
= 3.7 miles

[Isabelle aka Tricotine]

Day 3 of week 2 completed.

C25K week #2 Day 3

Alternate walk (3 mph for 2 minutes) and run (5 mph for 90 seconds), incline 2-3, for 50 min total + 10 minutes brisky walk (3.5mph)

= 60 minutes total
= 556 cal
= 85 carbs
= 3.8 miles

I ended my workout with 2 sets walking 2min/running 2min. It was easy on incline 2.0 but challenging on incline 3.0...

[Isabelle aka Tricotine]

C25K week #3 Day 1

Alternate run 5 mph for 90 seconds, and walk 3 mph for 90 seconds, then run 3 minutes and run 3 minutes (same speeds) on ncline 2-3, for 53 min total + 8 minutes walk (3mph)

= 61 minutes total
= 553 cal
= 86 carbs
= 3.9 miles

I did 5 reps of long runs on incline 2 when the program says only two. Maybe I can get ready for the Thanksgiving race, in three weeks...

[Isabelle aka Tricotine]

C25K week #3 Day 2

Alternate run 5 mph for 90 seconds, and walk 3 mph for 90 seconds, then run 3 minutes and run 3 minutes (same speeds) on ncline 2-3, for 53 min total + 12 minutes walk (3.5mph)

Incline 2 all along.

= 65 minutes total
= 580 cal
= 90 carbs
= 4.1 miles

Today was hard, especially at the start. Then, I found like a second breath, and I was more comfortable at the end. I could have went longer (I think) if BT didn't have to go to the bathroom... ;-)

[Isabelle aka Tricotine]

C25K week #3 Day 3

Alternate run 5 mph for 90 seconds, and walk 3 mph for 90 seconds, then run 3 minutes and run 3 minutes (same speeds) on ncline 2, for 50 min total + 11 minutes running (5 and 4.8 mph) + 7 min walk (3.5 mph)

Incline 2 all along and 1 down to .5 for the long run at the end.

= 67 minutes total
= 655 cal
= 104 carbs
= 4.5 miles

Ready for week 4! :-)

[Isabelle aka Tricotine]

C25K week #4 Day 1

Did the program for 56 minutes (speed 3.0 & 5.0 mph - incline 2.0 all along) + 10 minutes running (4.8 mph - incline 1.0 & .5) + 10 min walk (3.0 mph - incline .5 & 0)

= 72 minutes total
= 760 cal
= 126 carbs
= 5.1 miles

[Isabelle aka Tricotine]

C 2 5 K - Week 4 Day 2

Did the program for 56 minutes (speed 3.0 & 5.0 mph - incline 2.0 all along) + 12 minutes running (4.8 mph - incline 1.0) + 10 min walk (3.0 mph - incline 1.0)

= 72 minutes total
= 760 cal
= 126 carbs
= 5.1 miles

I cannot believe I was acutally able to run whole mile today! :-)

[Tricotine]

C 2 5 K - Week 4 Day 3

Did the program for 56 minutes (speed 3.5 & 5.0 mph - incline 1.0 all along) + 20 minutes running (5.0 mph - incline 1.0) + 10 min walk (3.6 mph - incline 1.0)

= 86 minutes total
= 931 cal
= 154 carbs
= 6.3 miles

I was really upset today (don't ask) but I was able to turn my anger into energy... It may have taken 86 minutes, but I was feeling more peaceful when I was done with my run! :-))

I cannot believe I run for 20 minutes non-stop and without reducing my 5.0 speed! I should run angry more often... LOL

[tricotine]

C 2 5 K - Week 5 Day 1

Did the program for 66 minutes (speed 3.0 & 5.0 mph - incline 1.0 all along) + 10 minutes running (5.0 mph - incline 1.0 = .83 miles) + 4 min walk (3.6 mph - incline 1.0) + 6 min run (5.0 mph - incline 1.0) + 10 min walk (3.6 mph - incline 1.0) + 6 min walk (3.6 mph - incline 1.0) + 5 min run (5.0 mph - incline 1.0) + 20 min walk (3.0 mph - incline 1.0) + cool down walk

= 2 hours 07 minutes total
= 1126 cal
= 181 carbs
= 8 miles

At first, I was kind of weak today, because of lack of sleep for two nights now, but once I got started I was all right.

I run 1 1/4 mile non-stop! WOOHOOO!!! Getting there! :-))

[tricotine]

C 2 5 K - Week 5 Day 2

Did the program for 65 minutes (speed 3.0 & 5.0 mph - incline 1.0 all along) + 15 minutes running (5.0 mph - incline 1.0) + 10 min walk (3.0 mph - incline 3.0-5.0) + 5 minutes cool down walk (2.5 mph incline 1.0)

= 95 minutes total
= 1000 cal
= 161 carbs
= 6.5 miles

I run 20 minutes non-stop again! :-)

[tricotine]

C 2 5 K - Week 5 Day 3

Today was about running 2 miles with no walking.

I did it on incline 1, at speed 5.0 mph (pace 12:00) and I have come to the conclusion that I am not running fast enough; it takes me 12 minutes to go a mile, when the program says 10 minutes/mile. But I didn't - and I am not going to until the end of the program - increase my speed, I just run 24 minutes instead of 20.

+ 1/2 mile walk (3.0 mph)
+ 1 mile run (5.0 mph)
+ 1/2 mile walk (3.0 mph)
+ 1 mile run (5.0 mph)
+ walk (3.0 mph)

= 1 hour 37 minutes total
= 920 cal
= 140 carbs
= 6.5 miles

Today, for the first time, I have counted the mileage instead of the time spent running! And I run 4 miles total!!! :-)

I am ready for week 6!

[tricotine]

C 2 5 K - Week 6 - Day 1

Jog 1/2 mile (6 min @ 5 mph - 12 min/mile)
Walk 1/4 mile (5 min @ 3 mph - 20 min/mile)
Jog 3/4 mile (9 min @ 5 mph - 12 min/mile)
Walk 1/4 mile (5 min @ 3 mph - 20 min/mile)

x 2

+ Walk 1/2 mile (10 min @ 3 mph - 20 min/mile)
........................

= 3 miles run & 1 miles walked! :-))

= 60 minutes total
= 4 miles
= 576 calories (on the treadmill)
= 92 carbs

Warm up and cool down not included (= 1/2 mile)

My ankle was a bit sore, but I wanted to do my program today anyway. But I did it on incline 0 instead of 1.0 as usual.

Amazingly, my ankle hurted more while walking than running... unless I walked on incline 8.0 - which I did for the last half mile walk...

I hope I will be able to do the second day of week 6. I certainly don't want to stop now...

[tricotine]

C 2 5 K - Week 6 - Day 2 - Bad news.........

I was not able to run today. My ankle is hurting me too much (shin splint I think) BUT I managed to do 60 minutes on my stationary bike, and it was actually nice to feel other muscles (buttocks) working! :-)

I am going to do that all next week - or until my ankle feels better - because thankfully it doesn't hurt when I pedal. Then, I will redo the C25K week 6 completely after that.

I have also started a bit of strengh training (pushups, crunches, ...)
I need to keep burning those calories. Right? ;-)

[tricotine]

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BACK TO C25K after ankle injury!

After almost a whole month off my feet because of that ankle injury (probably splin shints) I have resumed my C25K program at Week 6 - Day 1, but I took it slowly.

I only did one repetition of the series instead of 2 or 3 like I use to do before my injury... I only worked on incline 0 all the way though.

jog 1/2 mile (6 min - speed 5.0 mph)
walk 1/4 mile (3 min - speed 3.0 mph)
jog 3/4 mile (9 min - speed 5.0 mph)
walk 1/4 mile (3 min - speed 3.0 mph)

+ walk 2.8 mph for 15 minutes
+ warm up and cool down.

= 41 minutes
= 2.5 miles
= 48.9 carbs
= 314 calories (on the treadmill)

I have lost 6 lbs since November 23, and it made running much easier. I could feel the difference! :-))))

[tricotine]

I repeated Week 6 - Day 1 but at speed 6.0 mph instead of 5.0 mph and incline 1.0 all the way.

5 minutes warm up (1/4 mile 3.0 mph) - Stretching

run 1/2 mile (5 min - speed 6.0 mph)
walk 1/4 mile (3 min - speed 3.0 mph)
run 3/4 mile (7.5 min - speed 6.0 mph)
walk 1/4 mile (3 min - speed 3.0 mph)
run 1/2 mile (5 min - speed 6.0 mph)
walk 1/2 mile (6 min - speed 3.0 mph)

+ 5 min cool down (1/4 mile 3.0 mph) - strengh training - stretching

= 45 minutes
= 3.0 miles
= 400 calories (on the treadmill)

I started at 5.0 mph, but after 2 min of jogging, I got bored and I felt like I could do better than that.

So, I increased my speed to 6.0 mph and - probably because I am lighter now - I was able to keep it up all the way!!! :-)

According to many running sites, running at speed 6 mph, makes a Runner of me! YAAAY!!! :-))

[Tricotine]

Today, I repeated Week 6 - Day 1 of the Coolrunning.com C25K a second time, and probably for the last time.

5 min warm up (1/2 mile 3.5 mph) - Stretching

run 1/2 mile (5 min - speed 6.0 mph)
walk 1/4 mile (2.5 min - speed 3.5 mph)
run 3/4 mile (7.5 min - speed 6.0 mph)
walk 1/4 mile (2.5 min - speed 3.5 mph)
run 1/2 mile (5 min - speed 6.0 mph)
walk 1/2 mile (5 min - speed 3.5 mph)

+ 5 min cool down (1/2 mile 3.5 mph)
+ 1/2 mile 3.0 mph
+ cool down - strengh training - stretching

= 65 minutes
= 4.5 miles
= 88 carbs
= 580 calories (on my treadmill)

Since my ankle injury and because I was off my feet for almost a month, I am trying to find where to resume my C25K program comfortably - I don't want to get hurt again, you know.

Because, I am now 6 lbs lighter than when I got interrupted, I was able to increase my speed to 6 mph, but I am struggling after the half mile...

So, and because I really want to keep working at speed 6 mph and the Cool Running C25K program is getting to hard for me past day 1 of week 6, I am going to switch to the Runner's World 10 Week Training Plan (similar to C25K) next week.

I am going to jump into Week 3 (Run 5 min, walk 2.5 min x 4) - which means running for 1/2 mile at speed 6 mph (10 min/mile) and walk 1/4 mile at speed 3.5 mph (17.08 min/mile), 4 times - which is almost the week6 - Day 1 program I did today (minus the 3.4 mile run).

I think this 10 weeks program is less rough on joints and bones, and I still have plenty of time until my first 5K... :-))