The Couch To 5K Running Chronicles: The Playlist

In a couple of days we will be running my dreaded part of Couch to 5K - a twenty minute run with no walking! My brain is ready and so is my i-pod. I just hope my feet will follow my brain and get carried away with the music. We didn't run with music until this week after a friend on Facebook suggested I create a playlist (hi Joyce!)  The earlier weeks were fairly easy so we got away with chit-chatting while we ran.  Week 5 (this week) is a bit more challenging for me as the runs were longer and the walks shorter.  I needed a distraction from the time, distance and my tired body asking my brain "is it over yet?!"  I'm happy to say so far, so good.  But the real test will come Sunday morning.  Ora pro nobis.

I have a couple of playlists on Spotify but the one we used this week is all praise music.  With our premium membership we are able to stream unlimited music without ads and make the playlist available offline.  This comes really handy with the i-pod. The music I've chosen are not all heart-pumping which suits my running style just fine.  I suppose I could put in Eye of The Tiger in there but that might have to wait until race day.  For this particular playlist I selected those that have captivated my ears and made me think "I would love to run listening to this song".  Others were chosen by my kids because they listen to more praise music than I do.  I doubt Palestrina or chant will inspire me to run.  Better for cool down.

Without further ado here is the list, song title on the left, artist to the right.  Please ignore my fan-girling (not a word, I know) over For King & Country but I do believe, other than David Crowder, they are the rare gem who write praise music that is not formulaic:

• Not What You See - Kutless
• Awakening- Switchfoot
• Every Good Thing - The Afters
• To The Dreamers - For King & Country
• Fix My Eyes - For King & Country
• Hurricane - Natalie Grant
• Still That Girl - Britt Nicole
• Who You Say You Are - Britt Nicole
• Holy - Nichole Nordemann
• Overwhelmed - Big Daddy Weave
• He Knows My Name - Francesca Battistelli
• Light Up The Sky - The Afters
• You Carry Me - Moriah Peters
• To Leave It All Behind- Moriah Peters
• Steady - For King & Country
• Start Over- The Afters
• Every Good Things - The Afters
• I Feel So Alive - Capital Kings
• Greater - Mercy Me
• Burn Baby Burn - Mercy Me
• Born To Love - Capital Kings
• Light It Up - For King & Country
• Ready Or Not - Britt Nicole with Lecrae
• All the Way - Capital Kings
• Into Your Arms - Capital Kings

If you want a link to this playlist on Spotify or have music suggestions (doesn't have to be praise!) please leave me a note.
Happy running!

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The Couch to 5K Running Chronicles: Gearing Up

We are in the midst of week four.  This rainy Summer has been quite the challenge to our running game.  But we are back with a vengeance this week despite my earlier apprehension about surviving a full five-minute run.  It wasn't as bad as I thought it was going to be.  I am learning to push myself.  By push I mean running harder and faster while my teen-age running buddy hardly breaks a sweat. Brat. He is at day camp all week and the wimp in me actually waits for him to get home because I cannot run by myself.  He did clarify with me that when we run the race he will not be running my pace.  The boy wants a medal and a record-breaking time, I just want the free donut.

Next week will be exciting. I am mentally preparing  myself to run for twenty minutes with no walking.  I'll be sure to bring a cellphone and have 911 on speed dial.

As promised on my last post I am here to blog about running gear on a budget.  Other than my shoes (which was a birthday gift from my sister), every gear I own was either purchased on clearance or found on the sale rack.  My many years of serving at the retail altar have taught me the art of not paying full price unless absolutely necessary.  I have yet to put running gear under the absolutely necessary list.  Except for shoes.  You have to get good running shoes.  I know most running experts tell you to go to a running specialty store to get evaluated.  I get the wisdom in that.  If you have the budget for that go for it.  I am currently running with Newton's and I love it.  If I don't fall out of love with running I see myself going to that specialty store.  For now Newton it is.  I only ever use it for running.  I have an old ratty pair of Nike's for P90x, found at the clearance aisle at Sports Authority.

My favorite compression capris are Avia that I found at TJ Maxx for under $10.  It's plain black but I am currently drooling over those trendy and fun printed ones.  Pretty sure I could run faster with fun prints. Old Navy has a couple that I have my eye on.  Speaking of Old Navy, that's where I buy most of my running tanks.  And they almost always have a sale. I get my sports bras from Target (clearance aisle, always).  I'm sure there are better brands out there than C9 Champion but I really have no point of comparison, it's all I've ever owned.  

Other than running shoes I think the next most important consideration is socks.  You must not run in ratty, non-surgical grade socks.  I just threw in the non-surgical grade for fun, I don't think they make surgical grade socks, do they?  Anyhow, the point is to wear good socks.  The most popular (and most expensive) brand is Thorlo.  I don't buy those for myself but we got it for (daddy's) girl when she ran track this Spring, found at TJ Maxx of course.  My feet are quick to get hot so my preference is for breathable socks that's not heavily cushioned.  I currently use these Asics ones - http://www.amazon.com/ASICS-Quick-Cushion-Single-Socks/dp/B00IGU7M66/ref=sr_1_1?s=apparel&ie=UTF8&qid=1436977978&sr=1-1&keywords=asics+womens+quick+lyte

The miser in me had this idea way back when that you can exercise in just about anything.  While that is true I am finding myself a little bit more motivated (by vanity first) when I feel good about what I'm wearing. Trust me, wearing my husband's Hanes t-shirts that quite literally did not flatter anything is not as motivating as tank tops that make you look good covered in sweat. And can we please say thank you to the brains behind sweat-wicking material?!  

As usual, my blogging time is up.  I need to get my rear in gear for P90x.

Alright, running experts let's hear your gear advice, those with unlimited budgets are free to chime in, we need to see how the other half live :-)

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The Couch to 5K Running Chronicles: Baby Steps

We have entered the third week of Couch to 5K. I am hooked.  We'll revisit that thought when I have to run for 30 minutes non-stop.  Just for today let me relish in the fact that I can run for 90 seconds without dying. Truth be told I didn't really jump from couch direct to pavement. I exercise regularly so I am in fair condition to start a running program. So instead of dying on my first run I was actually pumped and energized afterwards. I even look forward to our running days!

I don't think I would enjoy running or be motivated as much if I ran by myself.  Running with my oldest has been such a blessing.  He keeps time and he is good at motivational talk.  He's also patient with my pace, I'm sure he would love to run faster.  For now we agreed to just stick with time and work on a faster pace later.  The weather has also been kind to us and where we live is prime spot for running with lots of mature trees for shade on hot days.  We eventually want to run trails. For now we are taking baby steps.

We run three times a week, mostly in the morning.  On non-running days (three days a week) we strength-train using P90x.  I don't particularly find P90x cardio days challenging so the running is a good replacement.  I can't ask for a better hybrid.

After only two weeks I could already feel the difference.  I have more energy.  My posture is better. My clothes fit better. In fact I might already need to buy a smaller pair of compression capris (will write more about gear in a later post!) 

There are different versions of Couch to 5k running programs.  I've seen ones that have you running for 6 minutes on the third week. I don't think I am up to that yet.  The one we use is "gentler" and definitely more my pace.  Here is the plan we use via http://www.coolrunning.com/engine/2/2_3/181.shtml

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	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)	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)	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)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

We run and lift for six days then on the seventh day we rest and I eat a sugary treat.  The rest days normally falls mid-week but we might change it up to resting on Sundays.  We are a work in progress.  Speaking of work my blogging time is up, I have to get off the couch and actually exercise instead of writing about it.  On the next segment of the running chronicles I will write about running gear on a budget.  Happy running!

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