To take the place of the 10 week Fresh Start fitness/health programme, I
have started the 9 week (estimated) NHS Choices Couch to 5K running
programme. The C25K programme is a downloadable podcast that encourages
you to build up to running a full 5 kilometres.
Week 4 consists of a 5 minute warm up walk, followed by a 3 minute run, a
90 second walk, a 5 minute run and a 2 and a half minute walk. The
runs/walks are then repeated once and you end with a 5 minute cool down
walk. The total running time is 16 minutes.
The second run was done on the 18th of July. My usual path was quite busy with construction workers and even blocked off in a few places, forcing me to run around them. There also seemed to be a larger than normal amount of dog walking traffic for some reason. Despite the increase in traffic, I managed to do 4.5 km during the podcast itself, including the warm up and cool down walks.
I found this run to be quite a bit easier than the first run of the week, surprisingly. The backs of my thighs were really tight and achy from cleaning my son's room the day before (lots of squats and bending over at the waist) and I was honestly thinking of taking an extra couple of rest days, doing the second run on Friday and the third run on Monday. Instead, I went out hoping that running would help my sore thighs instead of hurt them more. I was partly right. While I was running, my legs didn't hurt at all, but once I slowed back down to a walk, the pain came back with a vengeance! For the first time ever, the running parts were actually easier than the walking parts of the podcast!
It's the last run of the week tomorrow, then on to Week 5!
Thursday, 19 July 2012
Monday, 16 July 2012
C25K - Week 4 Day 1
To take the place of the 10 week Fresh Start fitness/health programme, I
have started the 9 week (estimated) NHS Choices Couch to 5K running
programme. The C25K programme is a downloadable podcast that encourages
you to build up to running a full 5 kilometres.
Week 4 consists of a 5 minute warm up walk, followed by a 3 minute run, a 90 second walk, a 5 minute run and a 2 and a half minute walk. The runs/walks are then repeated once and you end with a 5 minute cool down walk. The total running time is 16 minutes.
There were quite a few "I don't think I can do this" moments in this run, but I persevered and didn't quit. Granted, my "running" was more like a very brisk march by the end, but the important part was I didn't give up and pushed myself all the way through it.
And that's what's important - not that you ran for 5 minutes at a time (twice!) but that you don't give up, that you push yourself to meet your goal. Because that's what the C25K programme is all about - proving to yourself that you can do this, that you can set a goal and get to (and beyond) it.
This was the first run that I've been able to use the Nike+ app on my iPod. It works rather well, I think. I stopped the workout on the app as soon as I got back home (the podcast got me to 2 and a half laps around my estate, so I finished the third lap). According to the readout, I walked/ran a total of 4.54 kilometres (2.82 miles) at an average speed of approximately 9 kilometres per hour and burned 311 calories.
Week 4 consists of a 5 minute warm up walk, followed by a 3 minute run, a 90 second walk, a 5 minute run and a 2 and a half minute walk. The runs/walks are then repeated once and you end with a 5 minute cool down walk. The total running time is 16 minutes.
There were quite a few "I don't think I can do this" moments in this run, but I persevered and didn't quit. Granted, my "running" was more like a very brisk march by the end, but the important part was I didn't give up and pushed myself all the way through it.
And that's what's important - not that you ran for 5 minutes at a time (twice!) but that you don't give up, that you push yourself to meet your goal. Because that's what the C25K programme is all about - proving to yourself that you can do this, that you can set a goal and get to (and beyond) it.
This was the first run that I've been able to use the Nike+ app on my iPod. It works rather well, I think. I stopped the workout on the app as soon as I got back home (the podcast got me to 2 and a half laps around my estate, so I finished the third lap). According to the readout, I walked/ran a total of 4.54 kilometres (2.82 miles) at an average speed of approximately 9 kilometres per hour and burned 311 calories.
Sunday, 15 July 2012
C25K - Week 3 Day 3
To take the place of the 10 week Fresh Start fitness/health programme, I
have started the 9 week (estimated) NHS Choices Couch to 5K running
programme. The C25K programme is a downloadable podcast that encourages
you to build up to running a full 5 kilometres.
Week 3 consists of a 5 minute warm up walk, followed by a 90 second run, a 90 second walk, a 3 minute run and a 3 minute walk (then repeat all once). The final 3 minute walk is considered your cool down walk.
I did the third run this past Friday (the 13th) and it was the hardest run of the week. Several times I nearly gave up and walked, but I'm glad I didn't, as just a few seconds after I was tempted to quit Laura came on and said it's time to slow down to a walk. By the end of the second 3 minute run I was really struggling, but persevered and walked a third lap around the housing estate.
Week 4 starts tomorrow. I also have my Nike+ sensor, so will be able to use it during the runs. Hopefully it will help measure distances a bit better.
Week 3 consists of a 5 minute warm up walk, followed by a 90 second run, a 90 second walk, a 3 minute run and a 3 minute walk (then repeat all once). The final 3 minute walk is considered your cool down walk.
I did the third run this past Friday (the 13th) and it was the hardest run of the week. Several times I nearly gave up and walked, but I'm glad I didn't, as just a few seconds after I was tempted to quit Laura came on and said it's time to slow down to a walk. By the end of the second 3 minute run I was really struggling, but persevered and walked a third lap around the housing estate.
Week 4 starts tomorrow. I also have my Nike+ sensor, so will be able to use it during the runs. Hopefully it will help measure distances a bit better.
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