Yet Another Couch to 5K (C25K) Blog

#C25K Week 03 - Day 03

Now that Christmas vacation is over (well, it was over last week really) it is really hard to MAKE the time to run.

So many easy ways to miss a run, to put it off, to find an excuse.

That makes the completion of week 03 something pretty special.

Plus, when I tried this program originally in 2009, I got all the way to completing week 07, so I KNOW I can do this. (not sure why I never made it to week 08)

Anyway, I am not too worried about the stats, but I like to post them to see that I am at least making progress.

Now, on to Week 04!

W3D03 Stats:

Distance: 1.76 miles

Calories: 223

Fat Cals: 69

Time: 26 min.

Oh, the Podcast for Week 03 is embedded below - enjoy!

C25K Week 03 Podcast 2013 Edition

C25K-Week03-DarrenWasHere-rev

 

 

#C25K Week 03 - Day 01 & 02

Week 2 Day 3 took place outside, so I don't have any stats for that (I rely on the treadmill for the details).

W2D03 Stats:

None available, ran outside that day.

Upon starting week 03 I didn't have time to make my own Podcast, so I downloaded a few of those that are out there on other blogs.

W3D01 Stats:

None available, dead batteries in the treadmill readout.

While I really appreciate the effort that goes into making a C25K podcast, none of them had music that spoke to me. but music is so subjective anyway, wo chances are most won't be 100% happy with any music selected.

So, for Day 2 I went ahead and made one for myself. It turned out pretty good, and I had no trouble running to it.

However, I could not resist improving the MP3 Audio-Only cues. Week 6 had a problem with a 3:00 run going a little over 3 mins, had no "halfway point" cue and no "session finished" cue for the post-5 minuet walk.

So i fixed all that and threw in my own songs and ran Week 3 Day 2 today. Not bad, I knew I could run for 3:00 but is has been a loooooooooooong time!

W3D02 Stats:

Distance: 1.68 miles

Calories: 213

Fat Cals: 60

Time: 26 min.

 

#C25K Week 02 - Day 02

Made a better mix of music, was much happier with my DIY podcast for week 2 of C25K.

Playlist coming soon.

Distance: 2 mi.
Calories: 255
Fat Cals: 79

C25K-Week02-DarrenWasHere

#C25K Week 02 - Day 01

Started Week 02 today on the treadmill and it went quite well. I didn't get to complete my updated running podcast, so I had to fall back to my 2009 one.

Um, yeah. Pretty bad, actually. I wonder if they got better in weeks 5 and 6 since I did three for each week?

Anyway, I am totally planning to re-mix the week 02 podcast, so if you have any song suggestions let me know in a comment.

Forgot to blog it, but I also completed Week 01 Day 03 on 12/27/2012.

Distance: 1.77 mi.

Calories: 225

K Cals: 70

BTW, I run treadmill in the winter to avoid illness. I sweat like mad and I one year I got sick running outside. But by week 8, the weather should be nice and I can hit the streets!

#C25K Week 01 - Days 01 and 02

It seems like every fall I try this crazy C25K thing again. And each time, I tend to make entries here on my blog. The purpose is to keep me accountable and track my progress.

However, it also serves a reminder of the many times I've "tried again" with this program.

Though there are no entries for 2011, I am pretty sure I got at least up to week 02 that year.

Regardless, here we are again!

This week I dusted off the old Week 01 Podcast and realized it was pretty bad. I ran to it but recruited some help from a truseted source for some good music to mix with my 90's pop hits.

So Day 02 was a much better mix. I will add a track list at some point, but it really is just 60 second (run) and 90 second (walk) clips alternating to the audio cues.

 

C25K-Week01-DarrenWasHere

 

For the techies out there, I used the Mac app MixPad, audio cue tracks created by Iestyn Loyd (which were inspired by Robert Ullrey) and lots of time and patience.

By the way, I modified the Loyd tracks. Whereas he put all 3 variations of weeks 5 and 6 into one track, I split them out into their own. Made it easier to mix to and I found it less confusing as a listener.

I might post my modified tracks.If anyone is interested - leave a comment.

 

 

Related articles

#C25K Running Plan Forums

#C25K Week 01 - Days 01 and 02

#C25K Week 02 - Day 01

#C25K Week 01 - Day 02

#C25K Week 01 - Day 03

Getting a bit more distance. A pretty good Week One, but ready to move on!

Day One - 1.27 miles, 25 mins.

Day Two - 1.48 mi in 24 mins.

Day Three - 1.71 mi in 24 mins.

#C25K Week 01 - Day 02

Two runs, guess I have officially re-started C25K. Still using my custom mixes I made last time.

Week One has a pretty steady beat, though not much variety.

• Warm up: We Don't Have To Take Our Clothes Off
• Miss U Much/Rhythm Nation (Ultimix)
• Let's Go All The Way/Fly Girl (Ultimix)
• Cool Down: Heat & Soul (Ta'Pau UK extended mix)

1.48 mi in 24 mins

#C25K Week 01 - Day 01

I am not sure that running one time constitutes re-starting the program. To make it official I think I'd have to work in another run. We'll see.

Been off the wagon a long time, will be hard to get back into this.

 

1.27 miles, 25 mins.

 

*sigh*

#C25K Week 7, Day Three

Got up early today to push through W7D3 of Couch to 5K - glad I did. Being stuck on this "week" for over a month was really discouraging. Sure it couldn't be helped and I was running but still it felt like zero progress. So today I did my last 25 min. run and can move into Week 8 and then the final Week, number 9.

I don't recall how long the run is in the next week but pretty sure it will be more than. 30 min. non-stop 30 run.

Very excited to see what I can do.

#C25K Week 7, Day Two

Well, this IS progress. Rather than my usual, yet depressing, one run a week keeping me on C25K Week 7 forever, I pushed on and did Day 2!

The W7D2 would usually fall on a Saturday (and gets pushed off because of Family Time) and never get run, so rather that skip the day after a run (as C25K recommends) I went on and did my 2nd Day today!

I did run before dark, but was much colder today so it seemed a bit easier. I want to do my Day 3 Sunday but may have to hit it tomorrow.

Sunday will be a pre-Thanksgiving Thanksgiving meal, with all the fixin's. And really, WHO could run after 2 plates of Sweet Tater Casserole?

Three runs on 3 consecutive days? Will I do it? Should I? Am I nuts?????