Week 6, Day 2 - Couch to 5K Running Program

I am feeling better but am still a bit congested.  It amazes me that this cold has been hanging on so long.
It is a nice overcast morning, so the weather is perfect.

Today it is a series of 10 minute runs.  I think this will go well.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Hamstrings

Podcast - Week 6 - Day 2:

• 5:00 minutes brisk walking
• 10:00 minutes running
• 5:00 brisk walking
• 10:00 minutes running
• 5:00 minutes brisk walk

I was able to get through this just fine. I just did the 1 interval today and decided not to add any extra running.  I will be running for 22 minutes or 2 1/4 miles on Saturday.

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

I got a good sweat going on.  I am beginning to feel more comfortable with running but still don't feel like I have my "running legs".  I hope that will come soon with the continued and consistent runs.

Week 5, Day 3 - Couch to 5K Running Program

Oh my gosh, I did it!  I was so nervous about today's run.  I am still fighting a cold and my chest is tight but I decided i was going to go out on Westchester Parkway and get this 20 minute non-stop run in if it killed me, lol. 

Thankfully it did not kill me.  I was able to go the whole 20 minutes without stopping.  I will admit towards the end I was feeling it and thinking the clock would never get there.  I was coughing a bit afterwards but it felt so good to accomplish this.  I know some of you may think, "So what! 2 miles!", but you have to remember, I have never been a runner and this is all new for me!

Today is the big 20 minute run - 2 miles!

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 5 - Day 3:

• 5:00 minutes brisk walking
• 20:00 minutes running
• 10:00 minutes brisk walk - cool down

I did the whole circuit one time through.   I was pretty sure I wasn't going to make it, lol.  I kept trying to keep my mind on other things than the time.  I kept a steady, comfortable pace.  I only did this circuit one time, there was no way I was doing it again, lol.

I finished with a nice stretch:

COOL DOWN - Stretch

• Hip Flexors
• Calves (Gastrocnemius)
• Hamstrings
• Quads

Week 5, Day 1 - Couch to 5k Program

I never get sick...but...somehow...I am sick.  I picked up a nasty head cold and flu bug with lots of sneezing, shortness of breath and body aches.  No fun.  I feel like I am not getting air in my lungs.  I had a tough time getting through my 2nd workout at the gym yesterday during our lab work.  I came home and crashed. 

I was determined not to give up on the running this week because of this cold.  I slept in a bit, had a light energy snack and some water and hit the streets to continue on with week 5, day 1 of the couch to 5K program.  This week there will be 3 different running intervals instead of repeating the same one all week.

Today it is a series of 5 minute runs and 3 minute walks.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 5 - Day 1:

• 5:00 minutes brisk walking
• 5:00 minutes running
• 3:00 brisk walking
• 5:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through.  I was feeling very tired and sluggish.  I am guessing that the head cold I have is the culprit.  I did manage to repeat the intervals again, but at the last 5 minute run, I stopped after 1 minute and then did a 5 minute cool down walk.   I was just happy that I got up and did the run and didn't make excuses.  I will have 8 minute intervals on Thursday and then horror of horrors, I will have to run 20 minutes without stopping on Saturday.  I hope this cold goes away.  This was what my second circuit looked like:

• 5:00 minutes running
• 3:00 brisk walking
• 5:00 minutes running
• 3:00 minutes brisk walk
• 1:00 minutes running
• 5:00 minutes brisk walk

My right eye started to run and get blurry.  No fun!

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

I have felt run down for the rest of the day with body aches & stuffy nose.  I slept again for awhile in the early afternoon.

W.O.D. (Workout Of The Day) - Week 5, Day 1

This is a fat burning workout that will really keep you moving. 
There are no intervals but there are 8 different exercises that you will be going through as quickly as possible with minimal rest.  On the exercises that have weights (dumbbells), be sure to use a weight heavy enough , but not so heavy that you lose good form on your reps.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT:

• Mountain Climber Push Ups x 17
• Step Ups with Bicep Curls x 17 each leg
• Dumbbell Squat Press x 17
• Suicide Planks x 17
• Dumbbell Bent Over Row and Raise x 17
• Walking Lunge with MB Rotation x 17 each leg
• Mountain Jumpers x 17
• DB Rennegade Rows x 17 each arm

Try and do 3 rounds of this workout with minimal rest.  it is a tough one.  As the rounds go by it gets harder and harder.  If you are a beginner use light Dumbbells (DB) and only do 1 round.  If you are pressed for time 2 rounds will do, just be sure to give it your all.

Week 4, Day 3 - Couch to 5k Program

Well,  Who says it never rains in Southern California?  It was pouring. At one point, it was actually hailing!  So much for Spring Showers and so much for me running outside today.  I was not about to give up so I decided to go and run on my mom's treadmill.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 4 - Day 3:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through.  This time I kept the 5 minute cool down walk, and then repeated the intervals again.   I had to push myself again to finish another whole circuit . It was actually a bit easier to run on a treadmill than it is to run outside.  The only draw back was that I had to stare at myself in the mirror the whole time (no other place to look).  I didn't care for that and tried to focus on other things.  I finished with the 5 minute cool down, but here was the second interval:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I was glad when it was over but felt like I achieved something.
Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

It was nice to have a change today and run on the treadmill!

W.O.D. Workout Of the Day - Week 4, Day 1

This is a great workout.  You will feel this in your core (abs), legs & arms as well as get some great cardio in.  You can sprint in place as fast as you can if you don't want to go outside to do this one.  Keep in mind that if you choose to sprint in place, be sure to land on your toes/balls of feet to keep the pressure off of your knees.  If you run outside then of course run with your normal stride with heel striking first.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

•  Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

You really want to get your blood flowing so do what you can on the above exercises to get warmed up.

25 Squat Thrust Push Ups Aka Burpees

Run 200 meters (1/8th mile)
20 Squat Thrust Push Ups
Run 400 meters (1/4 mile)
15 Squat Thrust Push Ups
Run 600 meters  (3/4 mile)
10 Squat Thrust Push Ups
Run 800 meters (1/2 mile)

This is a pyramid type workout.  The Squat Thrusts (Burpees) Pyramid down as you complete the rounds and the Runs get longer or Pyramid up!

To figure out how long to run in place estimate how long it takes you to run 1 mile - Example: 10 minute mile:

• 800 meters would be 5:00 minutes
• 600 meters would be 3:45
• 400 meters would be 2:30
• 200 meters would be 1:15 (75 seconds)