May 12 run - C25k W1D2

I am determined to complete the C25k program! I am doing week 1 over, and today was Week 1 Day 2 (again).

Time: 32:01
Distance: 2.19mi
Pace: 14'36"

Treadmill

Injury Day 4 Workout

ran 2.01 mi on 9/23/2009 at 1:19 PM with a pace of 14'42"/mi

treadmill .... that's about it !  

knee isn't hurting as bad anymore ...

Injury Day 3 Workout

ran 2.03 mi on 9/22/2009 at 7:35 PM with a pace of 14'24"/mi 

 Treadmill -- not too bad -- but my knees are a little sore, I didn't get to do the yoga after I had to go pick up the son from Band practice!

I don't like running soo late.... I would rather run in the morning and have my evenings to watch TV or read.

Injury Day 2 workout

ran 1.35 mi on 9/21/2009 at 11:18 AM with a pace of 16'40"/mi 

Today I did my first part on the treadmill with an incline of 5 ... hoping to help strengthen the muscles in my knees and legs.  The last little bit I was able to run without my knees hurting as bad as they did yesterday.... I guess I have to go little at a time.....

Training Day 12

ran 1.05 mi on 9/16/2009 at 11:26 AM with a pace of 14'04"/mi 

 

Notice is up down up down ... my knee is really hurting.  I am going to try and run again this evening after icing my knee for a bit.

 

Training Day 11

ran 2.02 mi on 9/15/2009 at 1:25 PM with a pace of 13'57"/mi 

 

I beat my personal best mile time !!!!

Treadmill

5 min warmup ... intervals of .. 60 sec run, 90 sec walk

Guess who congratulated me  on beating my personal best mile time???

Lance Armstrong !!!

It was thru my headphones ... and Nike + ... I was super exciting :)  And let me tell you ... if he was looking like that waiting at the finish line ... I would be running ALOT faster !! :)

 

Training Day 10

ran 2.03 mi on 9/14/2009 at 8:12 AM with a pace of 14'03"/mi  

Treadmill

5 min. warmup

60 sec run ... 90 sec walk ... for 2 miles

My pace was good with this ... my pace goal was 15' !  

I did yoga after and WOW... my muscles that were a little sore after feel sooo much better !!!

Here is a link to the yoga I did...

 

New Training plan

After feeling like my running routine has ADD (I can say that cause I really have ADD and know what it is like!!) I decided to do some research online to look for a good training plan.  I think alot of my issues are I am trying to hard to be like my friends who run 5+ miles a day !!  I want to run, but I am afraid if I start too fast and strong with this transition I will hurt myself.  Sooo, I found this awesome site Cool Running It has alot of great information.  I decided that Couch to 5k plan would be best for me. However, I plan to do my own adjusting cause I also like this plan Beginner 5k... I want to run more than 3 days a week (as the couch to 5k plans).  I have been taking only 1 day off, the beginner 5k plans for 2 days off... hmm I will have to tweak my plan a bit.  

Today is Monday.. my plan is to do workout 1, week 1... I will see how far I go... I want to do at least 2 miles.  I also think I will do a little on Wii Fit today. (I am feeling motivated today, unlike yesterday.)

Here is the Couch to 5k plan from the site:

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 25 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).