{"id":42378,"date":"2014-06-02T08:25:02","date_gmt":"2014-06-02T15:25:02","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=42378"},"modified":"2014-05-22T08:48:58","modified_gmt":"2014-05-22T15:48:58","slug":"couch-to-5k-update-3","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=42378","title":{"rendered":"Couch to 5k Update #3"},"content":{"rendered":"

Okay, I swear this post is NOT about repeating week 3 a dozen more times!! You can read the other posts in this series here:<\/p>\n

Couch To 5k<\/a><\/p>\n

Couch to 5k Update<\/a><\/p>\n

Couch to 5k Update #2<\/a><\/p>\n

Off the Couch and Running<\/a><\/p>\n

I struggled to do 3 runs a week! Sometimes it was because of knee issues and I just didn’t want to push it. Sometimes it was because of scheduling–I was busy doing other things. Sometimes it was simply because the weather was really nice and I wanted to do other things like hiking<\/a> and biking!<\/p>\n

I was still using and loving the C25k app I bought. It’s really helpful. I also\u00a0finally<\/em> added some music to my iPhone (when I upgraded to the 5s I just never moved my music library over to the phone because I was too busy listening to podcasts to notice a difference) which makes running much nicer.<\/p>\n

Week 4<\/span><\/h4>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\nSpin bike for 35 minutes, yoga 60 minutes<\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\n2.15 mile run on treadmill, followed by weight lifting<\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\n35 min weightlifting and kettle bells, 1.28 miles on elliptical<\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\n1.25 mile swim<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\n2.3 mile run on treadmill, weight lifting, then 2.87 mile walk<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Week 4 had longer running intervals (around 3 minutes average, one 5 minute run) in between the walking breaks. I was doing pretty well since before I had started this program I was already running for 5-10 minutes at a time before walking.<\/p>\n

Week 4 (Again)<\/span><\/h4>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\n2.17 miles elliptical, yoga, 1.75 mile walk<\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\nRan 2.12 miles!<\/a><\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\n\u00a0Biked 10.2 miles<\/a><\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\nSwim 1.125 miles<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\nWeight lifting followed by 2.05 mile treadmill run<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Because I struggled to get 3 runs done in one week I extended Week 4 into the following week. I wish I could work out the scheduling kinks but I just don’t want to give up my swimming night or yoga night. I feel like it’s really beneficial for all around training. That just means that my 8 week Couch to 5k training plan is probably going to take me 12 weeks. \ud83d\ude42<\/p>\n

Week 5\u00a0<\/span><\/h4>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\n2.17 miles elliptical, yoga, 1.75 mile walk<\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\n\u00a02 mile treadmill run, followed by 25 min of weights<\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\n10.73 miles biked to work!<\/a><\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nYoga<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\nRest Day, lots of walking in Vegas!<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\nSome elliptical, .50 mile run on treadmill, weights, walking in Vegas<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Week 5 (Still)<\/span><\/h4>\n

My vacation kind of through off the workout schedule and training. But that’s okay. It’s good to change things up. Week 5 on the training plan had me running for 8 minutes, then walking 5 minutes, repeat. I have to say that it was a bit of a jump from Week 4. Week 4 was running for 5-6 minutes, then walking. I feel like there should have been a little more build up to the 8 minutes!<\/p>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\n1.90 mile treadmill run, weights<\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\nBiked to work 11.65 miles<\/a><\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\nSwim 1.125 miles<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\nWeight lifting, follow by 1.75 miles on treadmill<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

With my knees a little achy and tight in the recent week, I went back to Week 2 which felt way too easy (1.5 minute run followed by 2 minute walk) but I wanted to take it easy on myself in case my knees were really inflamed. So I hate to say it but the next update will probably have me doing week 5 still. LOL Oh well! I’m listening to my body.<\/p>\n","protected":false},"excerpt":{"rendered":"

Okay, I swear this post is NOT about repeating week 3 a dozen more times!! You can read the other posts in this series here: Couch To 5k Couch to 5k Update Couch to 5k Update #2 Off the Couch and Running I struggled to do 3 runs a week! Sometimes it was because of […]<\/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":[7817,1335,1663,6460,224,1468,276,277],"tags":[495,7881,8658,6422,8707,8739,7878],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/42378"}],"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=42378"}],"version-history":[{"count":26,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/42378\/revisions"}],"predecessor-version":[{"id":42795,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/42378\/revisions\/42795"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=42378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=42378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=42378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}