Apr 232014

I took a week and a half off from training/running recently. A hike we went on that was a lot steeper than I was hoping and my everything hurt for a good week–shins, knees, quads. I knew enough about my body and injury history to chill out for awhile and go easy. I decided after the mini break that I needed to repeat Week 3. I ended up repeating Week 3 a few times in fact!

A reader, Denise, left a great comment on the last post: “I love the C25K until I get to week 5. I think it’s just too big of a jump by going from running 8 straight minutes to running 20 minutes (for a true beginner). I have repeated weeks but always get stuck at this point.” I was so grateful she let me know so I could pay attention to that and modify if needed.

I also downloaded a FREE Couch25K app that prompts you when it’s time to walk, etc. I didn’t like the free one so I ended up buying one for $1.99. The free one was very limited and only the first two weeks–plus it didn’t let me listen to my music. The one I bought works great! You can choose the voice (which is limited in your options) that prompts you.



It shows very clearly what stage you are in and what is next up. The prompt is SO helpful. When I was doing the C25K program without the app before, I struggled because I’d forget that I  had to walk! So far I am happy that I bought the app.

Week 3 (repeated)

Monday – Rest Day

Tuesday – 1.85 jog/walk/run on treadmill in 29 minutes, followed by weight lifting

Wednesday – Warrior Room -1/2 Isolation, 1/2 Tabata class

Thursday – Rest Day

Friday – 1.25 mile swim

Saturday – Weights followed by

Sunday – Yoga


Week 3 (Again)

Monday – Rest Day

Tuesday – Kettle Bell Condition class at the Warrior Room

Wednesday – Elliptical 2.5 miles

Thursday – Rest Day

Friday – Elliptical 1.85 miles followed by yoga

Saturday – Weight lifting followed by 1.75 miles on treadmill

Sunday – Swimming

I ordered some new workout clothes from The Clymb–it’s a discount website. I’m happy with the compression tights I got and also a new shirt. The shirt has air “vents” on the side, which is nice. The tights are also nice but they are thermal so a little warmer than I would like. They’d be perfect for a cold morning workout outside but rather uncomfortable for hot weather or in the gym. The tights are “Skins Bio A200 Thermal Long Tights” and the shirt is a “Short-Sleeved Ventilator Web Top.”


I was still working on week 3–It seems like I’ve done Week 3 about 3 times now and still haven’t completed it. I don’t know why but I only do about 1 or 2 of the scheduled runs in week 3 and still haven’t been able to do that third run.

Week 3 (LAST TIME!)

Sunday – yoga

Monday – 4.25 mile hike

Tuesday – Rest Day

Wednesday – 1.95 miles on the treadmill followed by some weight lifting

Thursday – Rest Day

Friday – swim 1.25 miles

Saturday – weightlifting and then 1.82 miles on the treadmill

I will tell you that the next update will NOT be more Week 3. :) I am happy to be back running again. I’m glad I decided to do this program. It’s a very different feeling to be so structured but I am already seeing the benefits of it.

Mar 252014

A little while ago I announced I signed up for a 5k. The first running event since I did Hood to Coast four years ago! It feels good to be back at it and to have a goal. The training program I found online seems to be a 9 week plan. I have MORE than enough time train for my 5k. My goal is to get started now, maybe take it easy as I go, and build up to the point where I can maintain the 5k fitness til July. I’m not feeling rushed or like I need to push the training. Also, I imagine that a lot of my running will be on the treadmill at the gym until May-ish, weather permitting! Then I can transition to running only outside.


Couch to 5k – Week 1

The first week suggested three workouts of 8 repetitions of 60 seconds of jogging and 90 seconds of walking. I decided to follow the advice of a reader who suggested I stick to the plan even if I feel like I was ahead of the schedule. As much as I dislike strict workout plans, I decided to just give it a try. The nice thing was that my usual workouts didn’t change all that much–I just added some running on a more consistent basis!

My workouts for the week were this:

Tuesday Wednesday Friday Saturday Sunday
2.75 miles  elliptical 1.80 mile walk/jog&weights 1.125 mile swim 90 minute @ Warrior Room 1 mile walk/jog& yoga

Two rest days!

It was a good week. I was happy to be back at running and feeling really good about it! Following the plan was a lot harder than I expected but not in the way you might think. I found that I struggled to do the walking intervals. Besides that it felt like a step backwards in my progress, I also forgot! I get on the treadmill, turn on my favorite music and just run. I kept having to remind myself “oh yeah, I’m supposed to walk”.

Couch to 5k – Week 2

The second week changed to 6 repetitions of 90 second jogs and 2 minutes of walking. After going to the Warrior Room after a 3 week break, I was hobbling for days. That put kind of a crimp on my training plan! Here is this week:

Tuesday Wednesday Friday Saturday Sunday
3 miles onelliptical 1.45 mile walk/jogweights 1.125 mile swim 2 mile walk/jog& weight lifting 1.55 miles elliptical& yoga


Couch to 5k – Week  3

Week 3 was adding longer walking and jogging intervals. This time I did this set twice: 90 seconds of jogging, 90 seconds of walking, 3 minutes of jogging, 3 minutes of walking. Here is this week:

Tuesday Wednesday Friday Saturday Sunday
1.83 mile walk/jog40 min yoga Warrior RoomTabata/Isolation 1.25 mile swim 3.05 mile hike 1.5 miles elliptical& yoga

I went a little easy on the running this week because my IT bands were feeling a little tight. Not too bad, but enough that I wanted to back down a little. So I might be repeating week 3 again this coming week. I’ve also started going to a massage therapist to work out some of the issues. My insurance pays for 12 sessions of massage/acupuncture or chiropractor services. I found a really good place near the house and the massage therapist I saw was great! She suggested I start using epsom salts, too. I bought some that is specifically for athletes and sore muscles. It has rosemary and mint in it. I love it! It feels like magic on my muscles!

Stay tuned for more updates.