Yet Another Couch to 5K (C25K) Blog

C25K - Week 2, Day 1

Waaaay too many days between the last run and this one. But I kicked it into gear and went with it. Felt good, music kept me going.

This weeks playlist:

Things Can only Get Better (extended) 5 min pre-run walk

Everybody Wants You (remix)

Live Out Loud - Group One Crew

(still preoccupied with) 1985

Boom Boom Pow (DJ Ben C club remix)

U Can't Touch This (KMEL Mix)

We Close Our Eyes (extended) 5 min post-walk

Next run, probably will be one of the mixes made by someone else, for variety.

C25K Podcasts & Resources (yes, more)

A few more podcast links, and forums I've enjoyed while gearing up for week 2. Most of these were found in the C25K podcast forums.

C25K music Podcasts (some with run cues)

Nicole's Podcasts - No rss feed, so you will have to DL these yourself and put them on your iPod.

Elisa's Podcats - Not listened to these, but they are home-made, which makes them cool.

currerophobia - These podcasts keep the run-walk times to the music

PodRunner Intervals

Workout Music

Just thumpin' tunes to drive your workout.

FitMusic

PodRunner

GrooveElectric

Decibel Radio Amsterdam Weekend Mix (xml file, paste into iTunes)- you don't have to speak the language to enjoy these current dance tunes

Ramdom Thoughts - a podcast of mashups, remixes and really energetic music.

Techno Sweat Music - I wasn't impressed, but you may like it.

Wild Workout @ Noon (xml file) - No longer being produced, but you can paste this link into iTunes and get all the old podcasts, they are great mixes of hot tunes from 2008. From Wild 94.9 in San Fran, Cali.

Podcasts on Running

I've not listened to these, as I have more "talk" podcasts than I can listen to as it is.

Your Running Life

Runner's Lounge

Forums for New Runners

CoolRunning Newbie Forum

C25K.com Forums

Yahoo PodRunner forum

Now YOU! What did I miss?

C25k Week One, Day 3

Well, I need a new iPod. It is just that simple. Now I am not one to complain (or am I? depends on who you ask), but when an iPod can not hold a charge for a FULL DAY, then something is wrong. 

So I head out, ready to rock out to my homebrew jammin' C25K podcast, and my iPod just shuts down. I had to wing it - mentally do the 60/90 thing (not so easy).

I had the run for 60 down pretty good, but I'm pretty sure I walked for more than 90 a time to two. To make it right, I tossed in an extra 60 for good measure.

Seemed really hard to run at first, but then later, it came pretty easy. Is that endurance? Regardless, I got some much needed cardio, and that's all I'm really in it for.

As for the iPod, that really is a "must." Music makes the time pass faster, the instructions are on the podcast, and I don't have to listen to my huffing and puffing!

Seriously, my iPod (4th Generation, also knows as Click Wheel) is from 2004. At one time, it would run 12 hours on a full charge. Guess I will see about a replacement battery. I see a Do-It-Yourself kit for $7 vs $59 for Apple to do it.

Unless someone has one to donate?

C25K - Week 1, Day 2

Second C25K over with. Today should have been an "off" day, but since I know I will be mowing tomorrow, I had to get it in.

For some reason, tonight seemed harder. Same routine, just can't explain why, it seemed to burn a bit more.

I'm certainly feeling it now that it is over.

Anyhow, I'm working on the Podcast for next week. A few 2009 tunes (BEPs), some 80s (Biily Squier, ??), some rap (Hammer, LL Cool J) and a Christian tune (Group 1 Crew). At least that's the idea so far.

I may change my mind before next week's run. Music that motivates, that's my key.

C25K - Week 1, Day 1

So apparently, this C25k (Couch to 5K) is going to build up my stamina so I can handle a longer run in a few weeks.

That should be cool, because the first walk/run went pretty well. It is essentially 30 minutes of running for 60 seconds, rapid walking for 90 - wash, rinse, repeat.

And the next week, it builds on that, and so on.

You can check my other posts for the details of the program.

I like it.

I'm hoping I can get up to speed before long and maybe run with some friends.

So far, it is a night thing. Though, I'd like to get up and cardio in the morning. Not sure how to adapt to that. One thing at a time, I suppose.

Tomorrow is a "rest" day from C25K, but I may give it a go and rest on Friday.

Tools for Making Your Own Workout Mix Tape

I've been looking at making a 30 minute mix tape for my walk-run workout. So, really all you need are some MP3s of your favorite songs, and an audio tool to put it all together.

First, get your MP3s together. Get an multi-track audio editor. There are many free ones:

Acid Xpress http://www.acidplanet.com/downloads/xpress/

JoKosher http://www.jokosher.org/download/

TrackAx http://bit.ly/MhZhG

Audacity http://audacity.sourceforge.net/

Once you are familiar with the program, drop in your MP3s in the order you want to hear them. Here is an excellent step-by-step using Audacity. Drag them under each other for some cross-fade action.

Some will do this for you.Export the whole thing as an MP3 and put it on your iPod/MP3 player. If you are running the C25K, get the Audio Cues on MP3 (click the MP3 link at the top) and time your music to the voice-overs.

Resources 2

C25K on Squidoo

8 Weeks to your first 5K

Do It Yourself C25K Podcast Tutorial

Endurance Turtle A journey through this turtles triathlon adventuresEndurance Turtle A journey through this turtles triathlon adventures

12 Million Steps blog

Podrunner Intervals

4 Feet Running podcast - Nik:and Dan record themselves on a short run somewhere in New England (mostly), talk about their training, play some music, and have a few laughs

JogCast - Perl script to create C25k podcasts (Geekiness required)

FreakGirl blog - not related, but very funny read

Convert an iTunes Playlist to a C25K playlist

Suz's Hip/Hop & 80s C25K podcasts

Resources

RunningAHEAD

offers a collection of free tools to help you train effectively. There is more to a training log than just entering statistics. It should be an integral part of your training, whether you are new to running or qualified for the Boston Marathon. At a minimum, it should give you a broad overview of your training at a quick glance. Ideally, your running log can help you identify areas of weakness, or act as an affirmation of your achievements.

Podrunner Intervals

Free workout music for 5K training

Gmaps Pedometer

Tracking w/Google Maps

Time to awaken

If ever there was a time to get healthy and fit, it would be now. Having reached the mid-life years, I do have some work to do. So, we start with baby steps. I'll be posting a few resources here and there, and then, eventually, track the process of getting in shape. Shape as in healthy, not as in ripped abs. So, we start with walking, taking the stairs, and little less creamer in the coffee. And then, we move on...join me, won't you?