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:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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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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That's awesome! I am trying the p90 (no x's - the "easiest" version). I like the cardio but the stregth killed me. I am weak and out of shape though! Baby steps for me too. :-)
ReplyDeleteWhen we first started p90x four years ago I was out of shape. I took longer breaks and could only do one lame push up, two if I pushed hard enough. But we had a beach vacation that I wanted to look good for LOL. Vanity is always a prime motivator for me. Happily I do more than one push up nowadays and only take a break when Tony Horton is ;-) You will look back one day and be amazed at how far you've come after the baby steps.
DeleteI am officially inspired! Good for you!!
ReplyDeleteThanks for that!
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