Today was Week 6 Day 2 of the Couch-to-5K running plan. The plan for today was a 5 minute warm-up, a 10 minute run, walk for 3 minutes, another 10 minute run, and then finish with a 5 minute cool-down.
Total was 3.08 miles in 37:56 (12:18 pace). Warm-up was 0.41 miles in 5:30 (13:28 pace). Intervals covered 2.04 miles in 22:53 (11:12 pace) with a maximum speed of 7.1 MPH. Cool-down was 0.63 miles in 9:32 (15:07 pace).
Today’s workout was rough. I took the day off today from work, slept in, ate some birthday cake, and then headed out the door to run at around 1:00 PM. That definitely wasn’t a good idea. And then to make it worse, it was about 20 degrees out in the shade, but quite a bit warmer in the sun. I ended up getting sweaty during some sections, and then being really cold in others. Overall, this was one of the least enjoyable workouts I’ve done up to this point, and I was pretty miserable by the time I got back home.
Regardless, I’ll be attempting W6D3 on Friday. That’s a single, 25 minute run. Hopefully I’ll be better prepared for it than I was for today.
Today was Week 6 Day 1 of the Couch-to-5K running plan. Today’s plan was: 5 min. warm-up; run 5; walk 3; run 8; walk 3; run 5; 5 minute cool-down.
It was about 17 degrees with some serious wind when I left the house today. I think after factoring the wind chill in, it was right around zero. Definitely a cold one, but it didn’t seem too horrible after I was moving.
Total was 3.04 miles in 37:30 (12:19 pace). Warm-up was 0.42 miles in 5:23 (12:56 pace). Intervals were 2.09 miles in 23:58 (11:29 pace) with a maximum speed of 6.7 MPH. Cool-down was 0.54 miles in 8:07 (15:06 pace).
There was ice on my balaclava from breathing by the time I finished. Heh.
I live in a housing development, so it’s easy enough to just walk out my front door and start running. I typically do a loop around most of the development, and then two laps around a smaller loop to get in my required time/distance:
The course in the map above is about 3.0 miles or a little less. My alternate route is basically the same thing, but I do two large loops that total about 3.88 miles.
Today was Week 5 Day 3 of the Couch-to-5K running plan, (in)famous for being the first 20 minute continuous run of the program. And I’m pretty pumped to say that I did it!
It was about 30 degrees out with rather heavy, wet snow. For the sections of the run where I was heading West, I pretty much couldn’t see where I was going. But I trudged through at a slow and steady pace.
Unfortunately, I forgot to hit Stop on my Forerunner when I finished so my total time and my time for my cool-down are messed up. But the time for my warm-up and the 20 minute run should be correct.
Total for the day was 3.07 miles in approximately 40 minutes. Warm-up was 0.41 miles in 5:29 (13:17 pace). The twenty minute run (19:58 according to the Forerunner) covered 1.77 miles for an 11:17 average pace. My average speed was 5.3 MPH and my max was 6.0 MPH. My cool-down covered 0.89 miles in about 14 minutes.
I was dreading this day because I was unsure that I would be able to complete the 20 minute run. But I took it slow and tried to keep a steady pace. After the first 5-10 minutes, I felt like I found my groove and from then on it wasn’t so bad. It was awesome!
Next week is Week 6… bring it!