Finishing Couch to 5k...starting Bridge to 10k

So, I didn't think it was possible but I am ALMOST done with Couch to 5k (one run left...and its scheduled to happen tomorrow).  I took much longer than the nine weeks they scheduled, and I HATE running for 30 minutes (15 minutes seems to be my happy place).  But I can, in fact, run for 30 minutes straight without stopping.  Side note:  That's on a treadmill at a steady 4.5 miles per hour.  On the trail, my lazy ass stops way too often. 

Follow the path here:

http://lolorashel.blogspot.com/2010/12/couch-to-5k-program.html

http://lolorashel.blogspot.com/2011/01/i-beat-odds.html

http://lolorashel.blogspot.com/2011/02/couch-to-5k-updatesix-weeks-in.html

http://lolorashel.blogspot.com/2011/03/couch-to-5k-and-stiletto-incident.html

I did the Brazen Wildcat 5k last weekend.  Although I shaved two minutes from last year's time, I still had to walk most of it.  It was straight uphill, down, back up and back down.  I jogged on the downhill as much as possible but that puts a lot of stress on my knees.

I am still planning to start Bridge to 10k soon.  I am only running once a week, though. Here is their schedule:

Each workout includes a 5 minute warmup walk and 5 minute cooldown walk
Week 1	Duration: 53 min. Run 10 min/walk 1 min Repeat x 4.
Week 2	Duration: 57 min. Run 15 min/walk 1 min. Repeat x 3.
Week 3	Duration: 63 min. Run 17 min/walk 1 min. Repeat x 3.
Week 4	Duration: 66 min. Run 18 min/walk 1 min. Repeat x 3.
Week 5	Day 1: Duration: 55 min. Run 22 min/walk 1 min. Repeat x 2.Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.
Week 6	Duration: 70 min. Run 60 min.

I am actually planning to stick with weeks 1 and 2 for awhile to get my stamina up.  I'd like to speed up and I've heard that walking for a little bit in between running sets is actually good for interval training.  Bel told me to look up the Pose running technique.  So I am going to try to use that to make sure I am moving properly. 

I am feeling pretty frustrated and down about this whole diet and exercise thing.  I've been reading back on old blogs and have to kind of giggle at my own cheerleading attempt to keep myself motivated.  Most of it is bullshit to pretend that I'm on track.  Lately, whether I'm eating well or not, or exercising or not, there doesn't seem to be a track.  My body is off doing whatever it wants. 

Until next time...

Couch to 5k update...six weeks in

I am starting week six of the couch to 5k program.  The program lasts for nine weeks total.  You can check out the link above, Facebook, Twitter...it's becoming quite a popular program.  I downloaded an iPhone app which helps a lot because it tells you when to switch between running and walking.  And it's working for me!

Here's the schedule:

Week	Workout 1	Workout 2	Workout 3
1	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.
2	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.
3	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)
4	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 25 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).

Basically, I ended week five by jogging for TWENTY MINUTES STRAIGHT.  In week one, I only had to jog for a minute at a time and thought I would die.  I'm really excited to finish the program and am contemplating the Bridge to 10k program to prepare for Bay to Breakers (which is a 12k, or 7.5 miles).  I don't actually plan to run Bay to Breakers, but my back pain has diminished significantly.  I haven't lost any weight per se, but my legs are thinning out noticeably.  The running seems to be working well for me.  Who ever thought I'd be a runner?!  NOT ME!

My next running goal will also include speeding up.  I seem to feel the best when I run 4.5 miles per hour.  That's a pretty slow jog.  But at least I am jogging the entire time.  After I finish the nine weeks, I will run at least once a week, trying to move up to 5 miles an hour -- with an eventual goal of being able to run an entire 5k at 6 miles per hour, which is a 10 minute mile.  Not a marathon pace whatsoever, but fast for me. 

Has anyone else done this program?  I am excited to hear about any changes to your body and mindset. 

Couch to 5k program

In the past, people have suggested I try the Couch to 5k program.  I've always said no...I don't really enjoy running so why am I going to make something I hate part of my weekly workout routine?  I "do" 5k's (or, for Annie, I do the little-more-than-three-miles) with Brazen Racing, but I walk/jog them.  If it's a flat course, I can do that in about 45 minutes.  If it's really hilly or muddy, then maybe an hour.  I am slow.  I know I'm slow.  I walk slow.  I jog slow.  I  meander.  John can do Half Dome in six hours.  AJ did it in eight.  It took me 13 hours -- both times.  John would always try to give me advice to move faster -- put on fast music and just move to the beat.  Doesn't work for me.  I'm just a sloth.  And I'm ok with it.  So, any time someone has suggested I run, I'm like, NAW!

I recently had a change of heart.  A group of Twirly Girls are planning to do the Bay to Breakers in San Francisco next year (it's the 100th annual).  It's a 12k (about 7 miles), and I understand there are some pretty nasty hills.  So, I decided I need to learn to move a little faster (hip and back problems are getting better, so it's good timing).  We may not run any of it...but I don't want to be the one holding up the group.  And I imagine the Couch to 5k program is my best bet for being able to walk/jog a 7 mile hilly course.  The program takes you from basically doing nothing to running for a full three miles non-stop.  You follow the program three days a week for nine weeks, and it starts you walking for a bit, then jogging for a bit.  Then you work up until you are jogging for 30 minutes straight. 

I don't set New Years resolutions because I don't want to feel like a failure if I don't meet them.  So, this is my goal for January.  If I finish that in two months and feel good, I can start working on their 10k program.  I will have five months until the Bay to Breakers, so it will give me plenty of time to lose weight and get in shape.  It will also help me reach my goal of inverting on the pole by April. 

Has anyone else tried the program??