From Couch to 10K - W4 - WO2

Boring

In short... Today's workout was just BORING!!! That's ok...





Week Four - Work Out 2

Gym again. All jogging again...

1 mile jog - 5.6 - 6.0 mph per min.

1/4 mile jog - 5.0

1 mile jog - 5.6 - 6.0 mph per min.

Time

W4WO2 - 23:43 for 2.25 miles - 5.7 MPH 2.25 miles

W4WO1 - 24:14 for 2.25 miles - 5.6 MPH 2.25 miles

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Monday - √ Complete

Wednesday - √ Complete

Plan for the Week:

Thursday - AM

Friday - AM

Saturday - AM

Sunday - PM

Click Here for Run University - From Couch to 10K Program

Ctrl + Alt + Delete

Ctrl + Alt + Delete
Migraine + CT scan to be on the safe side + Freak Factor = Reset

Since I have some lag time between the end of the program and my 10K I reset the week to start on Monday rather than Thursday.

Back on Track.... Just Dance right?

From Couch to 10K - Week 4 - Work Out 1

"Which First, Me or Little Kid?"

<-------Click "Play" for a smile:-)

In my world of running, I am figuratively that little kid in some ways. He sees Beyonce dancing and in his head he is doing just that. It may take me as long to get to the "real runner" I see in my head as it will take little Cody to dance like Beyonce, but hopefully I can learn to have the same fabulous attitude as he does. The answer then must be to just dance (or run... )

I am finally reaching my stride @ current speed. I am still freaked a little at my recent diagnosis of hypothyroidism. I don't know if my symptoms are more bothersome or if I am just noticing them more... Who Knows?

Week Four - Work Out 1

Gym again. All jogging again...

1/2 mile jog - 5.6 - 6.0 mph per min.

1/4 mile jog - 5.0

3/4 mile jog - 5.6 - 6.0 mph per min.

1/4 mile jog - 5.0

1/2 mile jog - 5.6 - 6.0 mph per min.

Better... Really...

Time

W4WO1 - 24:14 for 2.25 miles - 5.6 MPH 2.25 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Plan for the Week:

Sunday - AM

Monday - AM

Tuesday - PM

Wednesday - AM

Click Here for Run University - From Couch to 10K Program

From Couch to 10K - Week 3 - Work Out 4

Insights

"Here It Goes Again"
<-------Click "Play" to see what I did not look like today... I should be so lucky to reach such geek grace... (I have NO CLUE why I love this video so much... you've gotta check it out if you haven't seen it:-) I am still out of my league @ current speed. After my recent diagnosis of hypothyroidism I am even more determined to reach the fitness level I once enjoyed.


Week Three - Work Out 4

Gym again. All jogging again...

2 mile jog - 2.0 - circuit by the min. 5.5 mph - 6.0mph -

Time

W3WO4 - 21:07 for 2 miles - 5.6 MPH 2 miles

W2WO1 - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Sunday - √ Complete

Monday - √ Complete

Tuesday - X Ditched

Wednesday - √ Complete

I am disappointed to only get in 4 work outs this week when 5 were outlined in the plan. Yesterday's hypothyroidism diagnosis threw me a bit. The more I read the more I am shaken. All of the symptoms make since though. I will just continue to press on.

Click Here for Run University - From Couch to 10K Program

From Couch to 10K - Week 3 - Work Out 3

Insights

What was I thinking? Really??? I HAD A VERY HARD TIME THIS MORNING... I try not to be frustrated when I see someone close to my age with the treadmill cranked to a superhuman level. That lady was next to me and seemed to be floating along with animated bluebirds singing adoringly around her space.... I felt like a goof and I'm sure I looked like George Jetson on that crazy thing!!! I plan to stay at this level until I can absolutely go with no hands.

Week Three - Work Out 3

Gym again. All jogging again...

2 mile jog - 2.0 - circuit by the min. 5.5 mph - 6.0mph -

Time

W3WO3 - 21:07 for 2 miles - 5.6 MPH 2 miles

W2WO1 - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Sunday - √ Complete

Monday - √ Complete

Plan for the rest of the Week:

Tuesday - AM

Wednesday -AM

Click Here for Run University - From Couch to 10K Program

From Couch to 10K - Week Three - Work Out 2

Insights

I have finally figured out how to show a deficit in overall personal poundage...Ironically, the "Couch to 10K" program does not seem to be the magic answer just yet. In spite of regular workouts, food / wine control, and consumption of ridiculous amounts of water, an alternate weighing method has become absolutely necessary. Fortunately, after a good session at the gym, I am not very concerned about my super glued body fat.

Week Three - Work Out 2

Gym again. All jogging again...

3/4 jog - .75 - circuit by the min. 5.5mph - 6.0mph - not BAD per say... but difficult after 5.6

1/2 jog - 1.0 - 5.0 mph

3/4 jog - 1.75 - circuit by the min. 5.5mph - 6.0mph - hard!

1/4 jog - 2.0 - 5.0 mph

Time

W3WO2 - 21:50 for 2 miles - 5.5 MPH 2 miles

W2WO1 - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Sunrday - √ Complete

Plan for the rest of the Week:

Monday - late AM

Tuesday - AM

Wednesday -AM

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - Week Three - Work Out 1

Insights

I had a blast today finding a restaurant from the Food Network show "Diners, Drive-ins, and Dives"... Daniel and I went to "The Cove"... Check out the link here ... I can't remember enjoying food quite so much and my run allowed me to do that without guilt for sure... hooray...

Week Three - Work Out 1

Gym again. All jogging this time...1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. .

1/2 jog - .50 - 6.5 mph less ooooffff but hard

1/4 jog .75 - 5.0 mph

1/2 jog 1.25 - 6.5 mph oooofff not less ooooffff

1/4 jog 1.5 - 5.0 mph

1/2 jog 2.0 - 6.5 mph oooofff

Time

W3WO1 - 22:03 for 2 miles - 5.4 MPH 2 miles

W2WO1 - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Plan for the rest of the Week:

Sunday - PM

Monday - late AM

Tuesday - AM

Wednesday -AM

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - Week Two - Work Out 4

Insights

Didn't get to the gym yesterday morning. I would have ditched today without Larry's encouragement! Gotta get outta this funk! The same run from Tuesday was quite a challenge today...The Spurs overtime was a delight though.

Week Two - Work Out 4

Gym again. All jogging this time. ahead of schedule despite only four work outs for the week.

1/4 jog - .25 - 6.5 mph less ooooffff but hard

1/8 jog .375 - 4.5 mph

1/2 jog .875 - 5.5 mph

1/4 jog 1.125 - 4.5 mph

1/4 jog 1.375 - 6.5 mph oooofff

1/8 jog 1.5 - 4.5 mph

1/2 jog - 5.5 mph

Time

W2WO4 - 22:15 for 2 miles - 5.4 MPH 2 miles

W2WO1 - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Sunday - √ Complete

Monday - X Ditched

Tuesday - √ Complete

Wednesday - √ Complete

Plan for Next Week: get five days in. No afternoons if possible - too easy to ditch.

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - W2 - WO3

Insights

I sure hope there is a better attitude brewed in this coffee. I have been a weight watchers angel not even using extra points... no sugar... minimal wine... and the weight is stuck to me like super glue! I intended to do 5 workouts this week... I am glad I went to the gym though...I think

Week Two - Work Out 3

Gym again. All jogging this time. ahead of schedule despite only four work outs for the week.

1/4 jog - .25 - 6.5 mph less ooooffff but hard

1/8 jog .375 - 4.5 mph

1/2 jog .875 - 5.5 mph

1/4 jog 1.125 - 4.5 mph

1/4 jog 1.375 - 6.5 mph oooofff

1/8 jog 1.5 - 4.5 mph

1/2 jog - 5.5 mph

Time

W2WO3 - 22:15 for 2 miles - 5.4 MPH 2 miles

W2WO1 - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Sunday - √ Complete

Monday - X Ditched

Tuesday - √ Complete

Plan for the Rest of the Week: Must stay on track to get five days.

Wednesday - AM

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - W2 - WO2

Insights

My jazz sounds like rain on a blue cold day... clear sad sounds come from the bell of a horn as the old wise bass moves us forward into a warmer world... That is what my jazz sounds like...

These words came out of a post with my friend Will on FB this morning. It spoke to me so there you go... I think my running is most definitely like music for me... It also helps me move toward a warmer place.

Week Two - Work Out 2

Gym again.

1/4 jog - .25 - 6.5 mph ooooffff

1/8 jog .375 - 4.5 mph

1/2 jog .875 - 5.5 mph

1/4 jog 1.125 - 4.5 mph

1/4 jog 1.375 - 6.5 mph oooofff

1/8 walk 1.5 - 4.3 mph

1/2 jog - 5.5 mph

Time

W2WO2 - 22:20 for 2 miles - 5.4 MPH 2 miles

W2WO1 - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4 - 10:55 for 1 mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Sunday - √ Complete

Plan for the Rest of the Week: Must stay on track to get five days.

Monday - AM

Tuesday - AM

Wednesday - AM

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - W2 - WO1

Insights
I don't own skis anymore so...I decided to go to the gym again... Glad I went. It is easier to stay on track nutrition wise when I actually run. Today was difficult as I continue to try to press back to a previous fitness level. YIKES!

Week Two - Work Out 1

Gym again. New regimen this week for two miles. I am still pushing the limit to get back to a 10 minute mile. Still out of reach. Work Out as follows:

1/4 jog - .25 - 6.5 mph ooooffff

1/8 walk .375 - 4.3 mph

1/2 jog .875 - 5.5 mph

1/4 walk 1.125 - 4.3 mph

1/4 jog 1.375 - 6.5 mph oooofff

1/8 walk 1.5 - 4.3 mph

1/2 jog - 5.5 mph

Time

Today - 22:32 for 2 miles - 5.3 MPH 2 miles

W1WO4- 10:55 for the mile - 5.5 MPH

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - X Ditched

Friday - X Ditched

Saturday - √ Complete

Plan for the Rest of the Week: Must stay on track to get five days.

Sunday - AM

Monday - AM

Tuesday - AM

Wednesday - AM

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - W1 - WO4

Insights

You have a thin layer of ice on your windshield you are on the way to the gym, DH took the pliers out of your vehicle so you can't switch to defrost.. only medium panel heat)... What do you do?

A) sacrifice the hot coffee to remedy the problem
B) go find the pliers in his workbench
C) drive looking through the growing squirrel hole some of the time and Lindbergh style the rest of the time (hey it's less than a mile and there are only a few turns)
D) forget it and go home ...

I didn't think I would ever want to go to the gym that bad again.... enough said...

Week One - Work Out 4

Gym again as before... I jogged the "walks" at 4.5 and "ran" the "jogs" at 7.0. I came out 10:55 for the mile...

Time

Today - 10:55 for the mile - 5.5 MPH - better

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - √ Complete

Saturday - √ Complete

Sunday - Ditched - eeek

Monday - √ Complete

Tuesday - √ Complete

Plan for the Rest of the Week:

Wednesday - AM

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - W1 - WO3

Insights

From wine back to water... It occurred to me today that running effects my world allot like wine does... running just seems to have some better long term health effects if you can avoid other injuries etc... I don't remember when I stopped drinking wine the last time I started a serious running phase... But for now in any case, I have happily substituted the stuff for ground pounding...

I was surprised I got up on schedule and was even more surprised I had a good attitude after being locked out of the house upon my return... In spite of my apparent lack of physical stamina and strength, I will let the attitude victory carry me through the day.

Week One - Work Out 3

Gym again as before... I jogged the "walks" at 4.5 and "ran" the "jogs" at 6.5 and the last at 7.0. I came out 11.11 for the mile...

Time

Today - 11:11 for the mile - 5.4 MPH - better

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - √ Complete

Saturday - √ Complete

Sunday - Ditched - eeek

Monday - √ Complete

Plan for the Rest of the Week:

Tuesday - AM

Wednesday - AM

Click Here - Run University - From Couch to 10K Program

From Couch to 10K - W1 - WO2

Insights

I was more sore yesterday than I thought I would be. We stayed out of town an extra day, so I had to take my off day yesterday. We did walk 4 miles after our peas, greens, and cornbread (yum) so I didn't feel so bad. Overall I seem to have my new exercise program well in hand but seem to be struggling with getting back into life emotionally.

Week One - Work Out 2

Went to Reagan HS track.. There was a team practicing and people in the stands there. I felt extremely self conscious, so I decided to hit the tread mill at the gym... Using my phone calculator I converted 1/8 of a mile into eight iterations of .125 and wrote each cycle on my hand in ink. I walked @ 4.3 and jogged at 5.5, 6.0, 6.5, and 7.0... Still I averaged a 12 min. mile. I am so anxious to get back to where I was.

Time

Today - 12:00 for the mile - 5.0 MPH - a little better

Baseline - 12:21 for the mile - 4.8 MPH - geck!

Accomplished Already:

Thursday - √ Complete

Saturday - √ Complete

Plan for the rest of week:

Sunday - AM

Monday - PM

Tuesday - AM

Wednesday - AM

Click Here - Run University - From Couch to 10K Program