Yet Another Couch to 5K (C25K) Blog

#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 6, Day 3

Ran for 25 minutes, that is the longest duration yet. It was a distance of 2.5 miles, or 2.75 if you add in the walking at the start/end. That is bordering on 5K territory there. (5K = 3.1 miles/30 mins)

I did catch myself saying "Where is my half-way mark?" Thankfully, my home-make podcast for W6D3 chimed in shortly thereafter and told me I was half finished (or would the optimist say half-started?).

This day's podcast was made using the Free SONY ACID Express, the free C25K voice cue MP3s and a few carefully edited-together (on my part) 80's megamixes from the expertly mixed (on his part) podcast of DJ Colicky Boy.

I actually made 3 this week - one for each day (did the same for week 5). Now, some podcasts jam days 1, 2 and 3 together and it is up to you to discern which cues are for what day. I am running, I don't want to think that hard! So, I took the Week 5 and 6 MP3 cues, and turned the single files into 3 different files for each week. YEAH, it took some work, but I think the podcasts I made were better for it. I do plan to share the re-edited voice cues for those weeks, but it may be a while (the were hastily made and need to be fixed up a bit).

Anyway, next week is back to a single run for all 3 days. That is 3 runs of 25 minutes - zero rests/walks. So, just one podcast to make for myself. This one will be an all-mashup podcast - should be fun!

Hmm, running 25 mins is just about a 5K, getting close to the end!

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?

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.