I just finished the final run in the Couch-to-5K Running Plan, and I don't think I could've asked for a better finish! The route was around the neighborhood, basically this route: http://www.mapmyrun.com/run/united-states/tx/keller/354491313, but in reverse, and I didn't start my run until I hit the 3 mile marker on that map (don't worry, I did my 5 minute brisk walk first). The temperature was probably in the upper 50s with a good wind out of what felt like the west/northwest. Here are the details:
Mile Splits:
Additional Notes:
Jingle Bell Run 5K, here I come!
Just three more days until the Jingle Bell Run 5K! This evening, I'll head out on my final training run, Week 9, Day 3 of the Couch-to-5K Running Plan. I can't decide if I should take it easy on my run today, push it a little and go for negative splits again, or perhaps just even splits. I am leaning towards an easy run, with even splits. The one thing I do know, is that I am really glad that I used a running plan to prepare for this 5K. Without a plan, I would probably have been all over the place and likely would've over-trained.
For those of you who have supported me in my effort to run the Jingle Bell Run 5K, thank you! Your words of encouragement and your donations mean a lot. Personally, I am less than $150 from my fundraising goal of $500. I don't know that I'll make it, but that's okay, because our team has surpassed its fundraising goal of $1000! As of this moment, we've raised $1155 for the Arthritis Foundation, and we're not done yet.
If you haven't made a donation yet, please visit my donation web site and help support the fight against Arthritis!
Well, here I am in the final week of the Couch-to-5K Running Plan. I finished up day 2 yesterday, and like the rest of week 9, day 2 calls for a 5-minute brisk walk, followed by 30 minutes of running. This run was done outside, using a 1/2 mile loop in the neighborhood. The temperature was in the upper 40s, with no precipitation. With this run, I wanted to try doing negative splits, and pace myself for a strong final mile, and ideally all 3 miles in under 30 minutes.
I started off nice and slow (too slow, really), but was able to pick up the pace with each subsequent lap. Unfortunately, my start was slow enough that I didn't make it in under 30 minutes, but I came really, really close. On the bright side, I succeeded in doing all negative splits. Here are the details from yesterday's run:
Splits (.5 mile, in minutes:seconds):
Additional Details (running portion):
There's one more run left for me in the Couch-to-5K Running Plan, Day 3 of Week 9. I'll be doing that run tomorrow, and then taking it easy Thursday and Friday, then the Jingle Bell Run 5K is on Saturday. Wish me luck!
I woke up to the sound of rain this morning, with temperatures in the mid-to-upper 30s. I wasn't sure if I'd get this run in today, or if perhaps I'd at least need to wait until we returned home later in the day and hit the treadmill at the gym. As luck would have it, the rain eventually let up, and I was convinced that a route through my Mom's neighborhood would work just fine for Week 9, Day 1 of the Couch-to-5K Running Plan. So I set out mapping my route, and was able to get a nice .67 mile loop. Improperly bundled up, I headed out (note: when the temperature is in the 30s, just wear the hat and gloves).
Week 9, Day 1 requires a 5 minute brisk walk, followed by 30 minutes of running, for a total duration of 35 minutes. Using Map My Run, the total distance convered is estimated to be 3.37 miles. Here are the details:
Running Splits:
Additional Details (total workout):
Additional Details (running portion of workout):
Since we're out of town for Thanksgiving, this run was a little different from my previous runs, and I don't have the same stats. This run was done at Coggin Park in Brownwood, TX, which has a loop around it that is supposed to be 3 laps = 2 miles. Armed with this knowledge, I set out for Week 8, Day 3 of the Couch-to-5K Running Plan. In the 33 minute duration (walk + run), I did 5.25 laps. During the running phase I covered 4.75 laps in 28 minutes. If the distance is accurate, then this was a heck of a run. By the way, according to my car prior to the run, the temperature outside was 37 degrees, and then I discovered a really nice wind once I got out of the car.
Running Lap Times:
So Week 8, Day 2 of the Couch-to-5K Running Plan is in the books. I just finished it up about 20 minutes ago. Since Sunday's poor outdoor run, I've decided to run as much of the remaining days outside. Today was no exception. I will say that today's run felt much better than Sunday's run, and I think the times support that. Here are my splits:
Additional details:
Notes:
So yesterday was my first 28 minute run (Week 8, Day 1 of the Couch-to-5K Running Plan), and I ran it outside...
Here's the route: Sunday's Run (click on the "Display Elevation" checkbox on the left-hand side).
I started my run a little before 10 AM yesterday morning, with the temperature in the low 70s and what seemed like pretty high humidity, along with 7-10 mph wind. In short, my time sucked! After walking the first 5 minutes right at a 4 mph pace, I intentionally tried to keep the pace down early, as I am notorious for going out too fast. While on the route, I wasn't sure of the distance covered during the walk, but I estimated it to be around .33 mile, so I calculated the approximate time that I should hit the 1 mile marker if I went at a 6 mph pace--I was a little off, but not too bad. I hoped that I would be able to at least maintain that pace or perhaps pick it up some over the rest of the run, and turn in a decent time. As I continued on to mile marker 2 and 3, I fell further and further off the pace. Actually, I didn't hit mile marker 3 before my time was up (I came up a tenth of a mile short). Here are the stats:
Week 8, Day 1 (5 min walk + 28 min run)
Not an inspiring run. While disappointed, I didn't feel too bad about it after looking at the elevation of the run--the hills definitely killed me. Also, I didn't eat or drink anything prior to my run, which was probably not the best idea. Now, I'd like to get back on the treadmill just to see what I can do in there, but I really think I need to do the rest of my runs outside.
Here are the details from yesterday's run:
Workout Time: 30:00 Minutes (5 minute brisk walk, 25 minute run)
Workout Distance Covered: 2.97 Miles
Workout Pace: 10:06/mile
5K Time: 32:01 (continued brisk walk at end of workout until 5K)
5K Pace: 10:18/mile
Details: This run was Day 3 of Week 7 of the Couch-to-5K Running Plan. As with all runs in the C25K plan, this one began with a 5 minute brisk walk, which I did at a 4 MPH pace. Following the walking, I ran the following pace:
I then walked at 4 MPH to cool down.
I picked the pace up slightly from my last run, and felt good throughout most of the run. The final 10 minutes (@ 6.4 and 6.5 MPH) were a little tougher, but I was able to finish without struggling and with good form. This was the final run of week 7. Week 8 consists of 3 runs of 28 minutes in length. I plan on doing the first run at 6 MPH. Does anyone think I should slow things down a little more?
Here are the details from yesterday's run:
Workout Time: 30:00 Minutes (5 minute brisk walk, 25 minute run)
Workout Distance Covered: 2.93 Miles
Workout Pace: 10:14/mile
5K Time: 32:30 (continued brisk walk at end of workout until 5K)
5K Pace: 10:28/mile
Details: This run was Day 2 of Week 7 of the Couch-to-5K Running Plan. As with all runs in the C25K plan, this one began with a 5 minute brisk walk, which I did at a 4 MPH pace. Following the walking, I ran at 6 MPH for 10 minutes, followed by 5 minutes at 6.1 MPH, 5 minutes at 6.2 MPH, 4 minutes at 6.5 MPH, and finally 30 seconds at 7 MPH, and 30 seconds at 7.5 MPH. I then walked at 4 MPH to cool down.
I intentionally slowed things down for this run, as I was just too worn out at the end of my previous two 25 minute runs. At the end of this workout, I felt very good. The final minute was hard, but not overly so. I've got one more 25 minute run in week 7, then it's on to week 8 (28 minute runs).
Here are the details from yesterday's run:
Distance: 3.1 Miles
Time: 31:19 Minutes
Pace: 10:05/mile
Details: This run was Day 1, Week 7 of the Couch-to-5K Running Plan. It begins with a 5-minute brisk walk, followed by a 25 minute jog. I ran on the treadmill, and walked at 4 MPH, followed by 10 minutes at 6.5 MPH, 5 minutes at 6 MPH, 3 minutes at 6.5 MPH, 3 minutes at 6 MPH, 30 seconds at 6.5 MPH, 30 seconds at 7 MPH for the next 3 minutes, finishing up with 20 seconds at 6.5 MPH, 20 seconds at 7.0 MPH, and 20 seconds at 7.5 MPH. I then walked at 4 MPH to cool down, and noted my time at 3.1 miles.
Over the last few years I've been an on-again, off-again runner (really jogger), as part of my normal exercise routine. I would go through phases were most of my cardio work was running, and phases were none of my carido work was running. In that time I even entered a 5K (Susan G. Komen Race for the Cure 5K in the spring of 2006). Since this past spring, I've done a pretty even mix of running and other forms of cardio, such as the elliptical cross-trainer. However, in the last several weeks, I've turned almost 100% to running, as I train for the Arthritis Foundation's Jingle Bell Run/Walk. (By the way, if you're in the D/FW area, and would like to participate, please join our team, the Frosties.)
The program I'm using to prepare myself is the Couch-to-5K Running Plan from Cool Running. The Couch-to-5K Running Plan is a 9-week program intended to get folks from the couch to the finish line of a 5K. While I already had a decent fitness foundation, I'd say that the program is very good. I am on day 2 of week 7, and can see a vast improvement in my fitness level, especially my endurance and ability to recover. In fact, I am on the cusp of getting hooked into running, and am considering the possibility of perhaps a 10K next year. But first, I'll keep working on building up my base, increasing my endurance, and hopefully my speed will follow.
If you've been looking for an easy-to-follow fitness program that's put together with a beginner in mind, but can easily be tailored to suit your own personal level of fitness, the Couch-to-5K Running Plan is a good one.
By the way, I am over halfway to my goal of $500 raised for the Arthritis Foundation's Jingle Bell Run. Please help, if you can, or join us for the run/walk. Also, my team, The Frosties, is 67% of the way to its goal of $1000! Thanks to everyone that is already supporting us.