{"id":41899,"date":"2014-03-25T08:59:35","date_gmt":"2014-03-25T15:59:35","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=41899"},"modified":"2014-03-16T17:01:36","modified_gmt":"2014-03-17T00:01:36","slug":"couch-to-5k-update","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=41899","title":{"rendered":"Couch to 5k Update"},"content":{"rendered":"

A little while ago I announced I signed up for a 5k<\/a>. 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.<\/p>\n

\"Screen-shot-2014-02-22-at-7.35.32-PM\"<\/a><\/p>\n

Couch to 5k – Week 1<\/span><\/span><\/h4>\n

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!<\/p>\n

My workouts for the week were this:<\/em><\/p>\n\n\n\n\n
Tuesday<\/strong><\/td>\nWednesday<\/strong><\/td>\nFriday<\/strong><\/td>\nSaturday<\/strong><\/td>\nSunday<\/strong><\/td>\n<\/tr>\n
2.75 miles \u00a0elliptical<\/td>\n1.80 mile walk\/jog&weights<\/td>\n1.125 mile swim<\/td>\n90 minute @ Warrior Room<\/td>\n1 mile walk\/jog& yoga<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Two rest days!<\/p>\n

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”.<\/p>\n

Couch to 5k – Week 2<\/span><\/span><\/h4>\n

The second week changed to 6 repetitions of 90 second jogs and 2 minutes of walking.\u00a0After going to the Warrior Room<\/a>\u00a0after a 3 week break, I was hobbling for days. That put kind of a crimp on my training plan! Here is this week:<\/em><\/p>\n\n\n\n\n
Tuesday<\/strong><\/td>\nWednesday<\/strong><\/td>\nFriday<\/strong><\/td>\nSaturday<\/strong><\/td>\nSunday<\/strong><\/td>\n<\/tr>\n
3 miles onelliptical<\/td>\n1.45 mile walk\/jogweights<\/td>\n1.125 mile swim<\/td>\n2 mile walk\/jog& weight lifting<\/td>\n1.55 miles elliptical& yoga<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Couch to 5k – Week \u00a03<\/span><\/h4>\n

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.\u00a0Here is this week:<\/em><\/p>\n\n\n\n\n
Tuesday<\/strong><\/td>\nWednesday<\/strong><\/td>\nFriday<\/strong><\/td>\nSaturday<\/strong><\/td>\nSunday<\/strong><\/td>\n<\/tr>\n
1.83 mile walk\/jog40 min yoga<\/td>\nWarrior RoomTabata\/Isolation<\/td>\n1.25 mile swim<\/td>\n3.05 mile hike<\/td>\n1.5 miles elliptical& yoga<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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!<\/p>\n

Stay tuned for more updates.<\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"yes","footnotes":""},"categories":[7817,6503,1335,1663,6460,224,1468,250,276,277],"tags":[8574,495,7787,3900,7841,1654,8707,976,8740],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/41899"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=41899"}],"version-history":[{"count":20,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/41899\/revisions"}],"predecessor-version":[{"id":42145,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/41899\/revisions\/42145"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=41899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=41899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=41899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}