Hello my friends. I know I haven't said much and I haven't shared a lot
of things this second half of the year, let us catch up. I'll be
posting pics in the next few weeks as I get closer to the end of this
journey. So just to recap: I started on my birthday March 25th, 2013
and will end my entire journey March 30, 2014. This is 29 days away. I
have discovered Koko, I've figured it wasn't entirely for me. I need to
end my 1 yr agreement with them. I worked out hard and started strong
and will end strong with a lot of emotions to follow. Last entry I
mentioned Koko was alright just realized a year later it's really not
for me but it is amazing for those who are on a kick start of weight-loss. It was the best birthday gift I gave myself and it showed
me things I could not see before. The problem I found other than the
pro and con list in my last blog was that if you have never ever worked
out in a gym or know the basics or you know somethings but it's been a
long time, you don't know how to stand every time you come in. It seems
like if you are a half inch off too far, too close, too far right or
left you may have a good chance of hurting yourself. The machine knows
your range of motion and that's what it goes by so if you tried to do it
and was off in your position it may feel a bit awkward or you may find
you are reaching too far to try to meet your goal. There isn't much in
the way of classes or other workouts and those can be a bummer too. So
where am I now? I've gotten back into working out through Feb. I
started up end of January so I basically took an over extended hiatus
because of an injury I had from working out about 6 mo or so. I started
near the end of January. I've known a person through my dog, (Thanks
Malcolm, wanted to play with her dogs all the time) and through
conversations we had I mentioned my workouts and how I got a TRX band
(Thanks Sis) and was trying to learn some things about it. She (Woman
who I met) said oh, I am certified TRX trainer. I said oh great you can
teach me a thing or two. She asked about my goals as every great
trainer does and told her, weightloss and to WALK/run a 5k. She said to
me oh well I can train you and off we went. I've been training for the
Biggest Loser 5k run for the last 3 weeks and have 5 wks to go, giving
us 8 wks to train. We started with a run to see how far and long I can
go and my recovery. I didn't get far :( then we started our training. I
am currently running the c25k program and will begin week 5 Monday.
5K Training Schedule
Bookmark this Couch-to-5K ® running page so that you can easily return to check on your progress.
| Week |
Workout 1 |
Workout 2 |
Workout 3 |
| Done1 |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| Done2 |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| Done3 |
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
|
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
|
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
|
| Done4 |
Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
|
| 5 |
Brisk five-minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 3/4 mile (or 8 minutes)
- Walk 1/2 mile (or 5 minutes)
- Jog 3/4 mile (or 8 minutes)
|
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 |
Brisk five-minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 3/4 mile (or 8 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 1 mile (or 10 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1 mile (or 10 minutes)
|
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking. |
| 7 |
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 |
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 |
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
I know I've improved and broken my records on my RunKeeper app but I don't feel very successful in my runs. I know I'm faster and can go further a bit quicker than I started but I have yet to feel the "runner's high" and more Energy. So that's where I am, training for the 5k and plan to run it through. Pics will be uploaded through the month so you can see how I have progressed this year and I'll have new goals and new things after March.
Tech/ Equip I use:
Withings Pulse: to track my activity: steps, speed and distance, altitude, heart rate and monitors sleep
it has partner apps too. $99.00
My Fitness Pal: Track my food and exercise works with Withings pulse
Map my walk
Run Keeper: shows me a map of where I run, distance and pace and nifty info. works with Withings pulse
http://www.coolrunning.com/engine/2/2_3/181.shtml site for the 5k program
TRX Bands: (love) click link for the one I got or
cheap1,
cheap2,
cheap3 though I can't vouch for these.
If you have questions on anything leave a comment and I will be happy to try to answer or encourage.
