The 5 Hour Workout?

I thought that would get your attention, lol.
(The real W.O.D. is posted below)

I did in fact have a 5 hour day of workouts with my Personal Fitness Trainer class yesterday.  Our teacher asked us if we wanted to give our special populations presentations or workout for 5 hours.  Only 4 of us were present in class at that moment and the the other 3 all said yes!   WHAT?  Seriously?  I had already worked out earlier that morning before class, so I was out-numbered, and had to go along with this crazy plan.

We started the morning with one of us leading the class in stretches.  That was all good.  Then the "fun" began!  Our instructor had us doing circuit workouts all morning.   If I can get photos from one of my classmates I will post them, lol.  Some of the "fun" stuff we did was a re-lay where we had to get in a prone (push up) position with our hands holding the edges of a tri-fold floor mat while we ran in this position for 12 rounds across the classroom floor.  My quads, glutes and hamstrings were on fire.  One of the other "fun" exercises that really stuck in my mind is where we had to push the squat/bench rack (in the same position) back and forth across the room 3 times as quickly as possible!  Geez!  This is a heavy piece of equipment!

Anyway here is the W.O.D. that I did before the "5 hour" workout!

WARM UP:

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

This is a Ladder Style workout meaning that each round you add more reps.  It is the opposite of a pyramid where you srart with higher reps and work your way down.

WORKOUT:

Jump Squats
Squat Thrust
Push Ups
Step Jumps
Walking Lunges

Looks easy, right?  Here's what to do. 
Start with just 1 rep of each exercise, then do 2 reps, then 3 reps, etc.  Keep adding 1 rep to each exercise as you go.  rest only as needed.  Do as many rounbds as possible in 20 minutes.

Sprint for 1/4 mile at the end of the 20 minutes. 

Here are some images!  Enjoy!

Jump Squats

Squat Thrusts

Push Ups

Step Jumps (Box Jumps)

Walking Lunges

W.O.D. HIIT Workout

Here's a great workout for those wanting to do some HIIT (High Intensity Interval Training).


You workout as hard as you can go for 1 full minute and then perform a mild exercise as an active recovery for 2 minutes.

You can do any exercises you like but here is the workout I did:

WARM UP:

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

Perform 2 sets to get you warmed up.

WORKOUT:

• Sprinting (in place)  1:00
• Squats - 2:00
• Mountain Jumpers - 1:00
• Lunges with a twist - 2:00
• Side to Side Ski Jumps - 1:00
• 1 Legged Alternating Reach - 2:00
• Heismans - 1:00
• Squats - 2:00
• Bowling Lunges (modified ice skater) - 1:00
• Alt. Lt & Rt Lunges with Reach - 2:00
• High Low Punches 1:00
• Reverse Lunges - 2:00

COOLDOWN:

Be sure to keep moving for a few minutes and perform some stretching!

Minor Set Back - I Hurt My Ankle

I am sad to report that I had a minor set back last week.  I injured my ankle.  I knew I should have rested it but I pushed myself last Monday and really caused my ankle to become inflamed and irritated.  It hurt so badly that I had to limp to walk.  The pain has been in the back near my Achilles tendon and radiating out laterally in the back.  It doesn't hurt to do dorsiflexion or plantarflexion (going up on toes), but it really hurts when I go through the motions of a stride.  When my heel initially strikes there is no pain but as my foot rolls through mid stance the pain is bad.  The ball of the foot is okay, no pain.

I have been resting my ankle the best that I can.  I ice it for 15 minutes at a time in the evenings.  I have been wearing a mild compression ankle brace during the day.  It is slowly feeling better.

On Easter Sunday (5 days after I stopped running), I had to wear high heels.  I was wondering if I would be able to walk in them.  To my amazement, I had no pain what so ever.  My ankle felt better in the heels than when I wear athletic shoes or go barefoot.  The theory is that since the ball of my foot is bearing all of my weight and the heel of the show is supporting it, the pressure is taken off of the injured area.  No, I am not going to walk around in heels, lol.

It is feeling much better, so I will continue to abstain from running.

Week 7, Day 1 - Couch to 5K running program

Today is the 25 minute 2 1/2 mile run.  I am sure I can do it.  I am getting close to that 5k!
I plan to keep a good pace.  Not too fast, not too slow. My ankle has been bothering me.  It started last week.  I probably should rest it but I don't want to miss a run.

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 7 - Day 1:

• 5:00 minutes brisk walking
• 25:00 minutes running
• 10:00 minutes brisk walk - cool down

   I was fine for the first 20 minutes.   Those last 5 minutes were a killer.  I think it is more of a psycological thing.  I hope to get past that soon where I am not thinking about the clock so much.  I am beginning to be able to let my mind go and think of life rather than the time.

I had a nice cool down walk and then finished with a good stretch:

COOL DOWN - Stretch

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

Week 6, Day 3 - Couch to 5K Running Program

Today is another long run.  Well, not long in the real sense of the word, but long for me. 

The weather is nice and overcast with a bit of a sprinkle in the air.  I had played with he thought of running on my mom's treadmill but she keeps her house very hot so I decided to take my chances outside.  A little drizzle won't kill me!  I am running on the Westchester Parkway.
Today is the big 22 minute run - 2 1/4 miles!

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 6 - Day 3:

• 5:00 minutes brisk walking
• 22:00 minutes running (Suz's Podcast had a 25 minute run)
• 10:00 minutes brisk walk - cool down

I did the whole circuit one time through. I was fine for the first 18 minutes.  Then I could feel my legs starting to get a little mushy.  For some reason Suz's podcast had this as a 25 minute run when it should have been a 22 minute run.  I decided I would go as long as I could.  When I hit the 22 minute mark I went an extra 30 seconds and then speed walked for 30 seconds to help my legs recover a bit and then fell back into running for the extra 2 minutes.  I know next week there are a series of 3, 25 minute runs and I know I can do it now.  I never thought I would get to the point where I could actually run.   I felt pretty good after this run.  I spent a very long time walking it off afterwards since I was so far away from my car.  I could really feel my muscles twitching afterward.

I finished with a nice stretch:

COOL DOWN - Stretch

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

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.

W.O.D. (Workout Of the Day), Week 6, Day 1

Normally I do my workouts first thing in the morning but today I got a late start and decided to save my workout for when I get to the gym to do my lab work for school.

I was partnered up with one of my classmates and we had to work each other out.  My workout was a NASM, OPT Model, Phase 2 , Strength Endurance workout courtesy of Chrystian.

CORE:

• Cobra Back Extension x 12 reps

BALANCE:

• Alternating Back Lunge to Balance x 12 reps (each leg)

REACTIVE:

• Squat Thrust with Jump x 12 reps

CARDIO:

• Treadmill 5 minutes - running

WORKOUT:
Phase 2 - Strength Endurance.  Split sets, 2 sets,  10 reps of each.  60 seconds rest after second set.

CHEST:

• DB Bench Chest Press (17.5 lb Db's) x 10 reps (2-0-2 tempo)
• MB Push Ups x 10 reps (4-2-1 tempo)

BACK:

• Assisted Chin Up Machine x 10 reps (2-0-2 tempo)
• Single Leg Bar Body Weight Rows x 10 reps (4-2-1 tempo)

SHOULDERS:

• Pike Push Ups x 10 (2-0-2 tempo)
• Kettlebell Raises (15 lb KB) x 10 reps (4-2-1 tempo)

LEGS:

• DB Bulgarian Split Lunge x 10 each leg (15 lb DBs)
• DB Lunges to balance x 10 each leg (5 lb DBs)

COOLDOWN:

• Treadmill - 5 minutes - running

I could feel this in every part of my body.  The 1 legged Bodyweight Rows were probably the hardest.  It was so hard to pull myself up, hold, and lower at such a slow, eccentric tempo.  My legs were on fire with the lunges, and those MB push ups were a challenge too, especially with my shoulder.  It was hard to keep a close grip and once again maintain that slow tempo.  Good Stuff!

Week 6, Day 1 - Couch to 5K Running Program

I am still feeling sick.  I can't seem to shake this cold.  From what I hear this bug sticks around for a few weeks.  Oh joy!

I am not going to let it stop me from running.  I have been working so hard and I don't want to fall behind.  I plan to just keep a steady pace and not push too hard

Today it is a series of 5 minute runs mixed with an 8 minute run.  This should be doable after Saturday's 20 minute run!

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 6 - Day 1:

• 5:00 minutes brisk walking
• 5:00 minutes running
• 3:00 brisk walking
• 8:00 minutes running
• 5:00 minutes brisk walk
• 3:00 minutes running
• 5:00 minutes brisk walk

I was able to get through this just fine.  I ran 1 extra 5 minute interval and started on the 8 minute interval when I decided to stop.  My nose kept stuffing up and I had to stop and blow it.  It is hard to run if you can't breathe, sigh!

Extra run:

• 5:00 minutes running
• 3:00 brisk walking
• 2:00 minutes running
• 5:00 minutes brisk walk

Cool Down: 5 minutes Static Stretching:

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

Here's to a great day!

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

W.O.D. (Workout Of the Day) - Week 5, Day 3

I am still not feeling 100% today, but I just can't stand the thought of not working out.  I'm still stuffy headed and short of breath.  I was finding myself already making excuses not to workout earlier this morning as I sat at my computer.  Thankfully I had my workout clothes on and my Gymboss timer ready.  The Gymboss is my favorite piece of equipment and once I press the start button, it's "game on!"

This is a total body bootcamp workout.  It is comprised of 16 different exercises for 16 reps each that will heat up your muscles and get your heart pumping. 
Try to go from exercise to exercise without resting.  Take a few seconds minimal rest if needed.

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:
16 exercises, 16 reps of each, 1 time through as quickly as possible.

• Extreme Squat Thrusts x 16
• DB Renegade Rows  x 16 each
• DB Squat to Y Press x 16
• Mountain Jumper Push Ups x 16
• Slamball x 16
• Hanging Leg Raises x 16
• DB Pull to Press x 16
• Jumping Lunges x 16 each
• Prone Arm Raise x 16 each
• KB Swings x 16
• DB Squat with Bent Over Row x 16
• Stability Ball Moving Plank x 16
• Squat jumps x 16
• Feet Elevated Push Ups x 16
• In/Outs x 16
• Step Jumps x 16

This was a tough one for me today.  After the first exercise my heart rate was up due to my cold.  I found myself wanting to quit after a few of the exercises but I told myself to push to at least the halfway mark at 8 exercises.  By the time I got there, I got a second wind and was able to make it through all of the exercises.  I kept telling myself "I got this!", and I did!  Not only did I finish, I felt like I could do more so I finished with the following:

FINISHER:

• Bench Dips x 16
• Switch Kicks x 16 each leg
• Bench Dips x 16
• Switch Kicks x 16 each leg
• Bench Dips x 16
• Switch Kicks x 16 each leg

I am so glad I did this and didn't give in to my excuses!  Here's to a great day!

Week 5, Day 2 - Couch to 5K Program

I had nothing to report yesterday because I was sick all day.  I had a head cold with body aches and chills.  I managed to go to school to take a kinesiology exam and stay for some extra test reviews, then I came home and climbed in bed where I stayed until the this morning.

I took things slowly to see how I was feeling.  I decided I would attempt running and do, day 2 of week 5 today. I had a light energy snack and some water and did a brief warm up.  I told myself I would take it slow and not push myself too hard.  Today's intervals were simple but a bit longer.

Today it is a series of 8 minute runs and 5 minute walks.

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 5 - Day 2:

• 5:00 minutes brisk walking
• 8:00 minutes running
• 5:00 brisk walking
• 8:00 minutes running
• 5:00 minutes brisk walk - cool down

I did the whole circuit one time through.   I was surprised I could do the 8 minute intervals.  I just kept at a steady pace and concentrated on my breathing.  I was only going to do the 1 interval but after another 5 minutes of walking I started another 8 minute run.  I stopped after 5 minutes and then did a 5 minute cool down walk.   I am still worried about Saturday's 20 minute run. I hope I will be up to it.  I am still congested and feeling under the weather but not as sick as I was last night.

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

I finished with a nice 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!

Week 4, Day 2 - Couch to 5K Program

I was looking forward to the run today!  I know I can do this and each week the intervals will push me a little harder and a little closer to my goal!

Another overcast day!  Love it!

Static Warm up:
Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 4 - Day 2:

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

I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  This time I pushed myself to do another whole circuit .  It felt good to be able to do this 2 times!  I finished with the 5 minute cool down:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess 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 acheived something.
Cool Down: 5 minutes Static Stretching:

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

I can do this!

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)

Week 4, Day 1 - Couch to 5k Program

I was definitely feeling a bit nervous about starting week 4.  I know I will be able to do it, but I think I am worried that at some point I won't be able to finish the longest interval of any given day.  Today it will bump up from 3 minute intervals to 5 minute intervals. 

The weather was a bit overcast, which I find easier to run in!

I always start with a good Static Warm up:

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 4 - Day 1:

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

I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  I only did 3/4 of the whole circuit and left off the last 5 minute run.  I was feeling tired.  I finished with the 5 minute cool down:

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

I felt so good to get through this.  It is funny how last week the 3 minute intervals seemed do difficult and now they just flew by this time with ease.

Cool Down: 5 minutes Static Stretching:

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

I am starting to feel like I can be a runner!

Week 3, Day 3 - Couch to 5k Program

  It was another, hot, sunny and glorious day in Southern Cali day!  I tend to get a later start on Saturdays and today was no exception.  I decided to run on Westchester Parkway again.  This time there were more fellow runners (I like the sound of that) and walkers as well.  It was nice.

It went very similar again.   It was hot outside and I felt myself dragging when I went to repeat the intervals on the way back. This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 3 - Day 2:

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

I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

Yes, I will say I am nervous about week 4, but I am confident I can do it!

Cool Down: 5 minutes Static Stretching:

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

I drank 3 bottles of water after my run, I was parched.  I am going to look into getting some sort of bottle holder for running.

Week 3, Day 2 - Couch 2 5K Program

I was looking forward to my run today.  It was a gorgeous, hot, sunny, Southern Cali day!  I felt like I was dragging a bit, but once I got out in the sunshine my spirits soared and I was off!

This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

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

Podcast - Week 3 - Day 2:

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

I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

I remember when the 90 second intervals seemed so long and now they just fly by.  I will be curious to see how next week goes!

Cool Down: 5 minutes Static Stretching:

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

So glad to be doing this.