Only the Good Notes

Category Archives: Running

C25K | week 4

Cartoon by Hugh MacLeod

Today was our first run of week 4 in the Couch-to-5K (C25K) program.

Let’s just say that it totally kicked my a$%.

It was a LOT more running than in week three and a lot less walking in between. It made me think that they must not have taken very hilly neighborhood courses (like ours) in to account when they wrote this program. Honestly if it were a relatively flat course I think I would have been fine.

But it wasn’t, and I ended up having to walk for about 45 seconds during the first 5 minute run, and twice for about the same during the second 5 mile run; both of which, coincidentally, ended up being entirely UPHILL.

Here’s the drill for week 4:

  • walk 5 minutes
  • run 3 minutes
  • walk 90 seconds
  • run 5 minutes
  • walk 2.5 minutes
  • run 3 minutes
  • walk 90 seconds
  • run 5 minutes

Summer running | training update

I enjoy running in the heat about as much as I enjoy having food poisoning.

As Todd mentioned previously, we’re ramping  back up to a 3-mile base using the popular Couch to 5K program.

Today we started Week 3 which entails:

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)

We use time vs. yards as it’s obviously much easier to measure.

By the time we got out the door late this morning it was nearly 85 degrees (as a point of reference, my favorite running temperature is 35 degrees). I wasn’t looking forward to it, but know that I do have to train in the summer in order to meet our next half-marathon goal.

Honestly, it wasn’t that bad. The second 90-second jog was actually the most difficult in my opinion because it was all uphill. At the end of both three minute runs I definitely could have kept going. Todd said the same thing.

It does feel like we’re getting stronger – even on the uphill portions of the course – with each run. At this point I would highly recommend this program to anyone who is considering starting to run.

You can see the entire nine-week program here.

____________________
Next race: Outer Banks Half Marathon | Kitty Hawk NC | 13 November 2011
Upcoming races: Charleston Half Marathon | Charleston SC | 14 January 2012

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Couch-to-5K, Week Three!

Good run today! As you know, as we start training for our next race, we are using the Couch-to-5K program to ramp up.

And let me just say, if you are considering starting to run yourself, we would happily recommend using this program to get started.

We just started week three (of nine), and we can already tell significant progress. We continue to get much stronger on the uphill runs, on our very hilly course.

Here is Week Three of the Couch-to-5K program:

Start with brisk 5 minute walk. Then jog for 90 seconds, followed by walking for 90 seconds, followed by jogging for three minutes, followed by walking for three minutes. Repeat the 90/90/180/180 again…

____________________
58.9 training miles…
417.4 all-time miles…

Next race: Outer Banks Half Marathon | Kitty Hawk NC | 13 November 2011
Upcoming race: Charleston Half Marathon | Charleston SC | 14 January 2012

Goal: to run a distance race in all 50 states!

Todd’s Weight:
Start 234 lbs | Current 215.5 lbs | Goal 199 lbs

Subscribe by EMAIL or RSS to get our recipes, listen to our food + wine show The Food Studio, and learn how we are living an amazing, healthy and happy life!

Running Faster…

Had a good run today. Felt like we ran a little faster, and felt like we took some hills a little stronger today.

This particular course meanders through some quiet neighborhoods in unincorporated DeKalb, and is very hilly.

Which, obviously, is very good for our training… We will be running again tomorrow to get back in sync with our training plan…
____________________
54.9 training miles…
413.4 all-time miles…

Next race: Outer Banks Half Marathon | Kitty Hawk NC | 13 November 2011
Upcoming race: Charleston Half Marathon | Charleston SC | 14 January 2012

Goal: to run a distance race in all 50 states!

Todd’s Weight:
Start 234 lbs | Current 215.5 lbs | Goal 199 lbs

Subscribe by EMAIL or RSS to get our recipes, listen to our food + wine show The Food Studio, and learn how we are living an amazing, happy life!

Feeling Stronger!

Site of our next run!

Just completed a very warm run on a lovely day.

To ramp back up on our training, we are doing the Couch-to-5K program. And we both agree, even though we have only begun week 2 (of a nine-week program), we already feel stronger.

We’d recommend this program for anyone serious about running, even if your ultimate goal is a simple 5K run. This is the Couch-to-5K program we are following. Good luck.

Let us know what you think!
____________________
52.9 training miles…
411.4 all-time miles…

Next race: Outer Banks Half Marathon | Kitty Hawk NC | 13 November 2011
Upcoming race: Charleston Half Marathon | Charleston SC | 14 January 2012

Goal: to run a distance race in all 50 states!

Todd’s Weight:
Start 234 lbs | Current 216.5 lbs | Goal 199 lbs

Couch To 5K

Stephanie and I were running a bit, but we got sidetracked by some distractions, namely a long trip to Florida…

That said, we had to get back in the saddle to kickstart our training for our next half-marathon, scheduled for this November.

We decided to utilize the “Couch to 5K” program to build up to a three-mile base. We just finished week one (of a nine-week program). I thought I’d share weeks one and two of the program for you…

WEEK ONE – Start with brisk 5-minute walk. Then alternate between 60 seconds of jogging, and 90 seconds of walking, for a total of 20 minutes. Do this three times over the first week.

WEEK TWO – Start with brisk 5-minute walk. Then alternate between 90 seconds of jogging, and 120 seconds of walking, for a total of 20 minutes. Do this three times over the second week…

We will keep you posted on progress…

[pic from tumblr]

New Running Partner!

Jake, waiting to cross LaVista...

Attempt 2 with our new running partner, Jake the dog.

Today was a little more exciting! Before heading out, he got a squirrel kill, and during the run, we ran into a stray dog. So, let’s just say Jake was a little amped up. But, eventually, he settled in nicely.

Stephanie and I wrapped up week one of our training regimen for the next half-marathon. Let’s just say we both need to get a little more amped up like Jake…

____________________
51 training miles…
409.5 all-time miles…

Next race: Outer Banks Half Marathon | Kitty Hawk NC | 13 November 2011
Upcoming race: Charleston Half Marathon | Charleston SC | 14 January 2012

Goal: to run a distance race in all 50 states!

Todd’s Weight:
Start 234 lbs | Current 216.5 lbs | Goal 199 lbs

25 May 2011

Ran two miles today. Plotted a new course to keep us off the busier roads. Why? Because it was the first time we brought Jake along for the run.

Like us, we need to slowly build him up. Due to his behavioral issues, he hasn’t been running in quite some time. Pleased to report that he did a great job!

____________________
49.4 training miles…
407.9 all-time miles…
Next race: Outer Banks Half Marathon | Kitty Hawk NC | 13 November 2011
Upcoming race: Charleston Half Marathon | Charleston SC | 14 January 2012
Goal: to run a distance race in all 50 states!