COUCH TO 5K TRAINING

This is it!! This was the last run of the C25K training plan!  It is a 9 week plan, but I completed it in 11 weeks since I was not 100% consistent with running 3 times per week.  Ask me if I care!  I still progressed from running 60 seconds at a time to running 30 minutes at a time in less than 3 months.  I’ll take it!

I ran on the treadmill Saturday afternoon while watching a TV show to pass the time.  I followed the run with some toning exercises from the Weight Watchers Time Crunch Training DVD.  I completed the 10 minute upper body and the 10 minute core sections.

Couch to 5K Week 9 Day 3


Walk 5 minutes to warm up


Run 30 minutes


Walk 5 minutes to cool down

I ran at a speed of 5.0 (12 min/mile) for 36 minutes!!  I was supposed to run 30 minutes for this workout, but I figured I should try to hit the 3 mile mark since I have a 5K (3.1 miles) in just 2 weeks.  I also knew that 6 more minutes was only 1/2 mile, so I coached myself through it by telling myself “You’re awesome, You’ve got this, It’s only 1/2 mile – no problem, etc., etc.  Your attitude makes such a difference!!  I walked at a speed of 3.0 as usual for my warm up and cool down.

C25K Essentials


Get the Couch to 5K Plan at Cool Running.


Get a FREE C25K app for Android to time your intervals automatically!


“Official” C25K apps – $1.99 on Google Play or iTunes.

I guess I finished with a bang!  The plan is supposed to get you to running a 5K at the end, but I don’t know many people that can run a 5K in 30 minutes after just 9 weeks of training. That would mean running a 10 minute mile or a 6.0 speed on the treadmill.  That’s something you have to work up to.  I used to be able to run a 5K in under 30 minutes and I hope to get back there at some point.  My PR for a 5K is 27:33, but that was way back in September of 2011.  It would be great to get back there, but I have to focus on distance more than speed.  For now, I’m just thrilled that I’m able to run 3 miles again, even if it is slower than it used to be!

What’s next?

So now what?  Do I just stop running?  Of course not, but I need a new plan to follow.  I have tried the vague plan of “just run 3 times per week” and that never seems to work well for me.  Especially with the 8K in June and the 1/2 marathon in August, I know that I really need to keep training.

I was originally planning to follow a Hal Higdon Training Plan.  He’s well respected in the running community, and I have used his plans in the past.  However, I’ve recently started using the Runkeeper app to track my progress and set goals. I just discovered that the app has some built in training plans, so I’m going to use the “Beginner Half Marathon to finish” plan within Runkeeper.  It’s a little longer than I actually have, but I can tweak the last few weeks to fit my needs.  I like that you can see the workouts your friends are doing and interact with them within Runkeeper.  If you use Runkeeper, view my page and add me as a friend so we can motivate each other!  My username is notreallyhungry!

Going forward I plan to post just one Running Recap each week.  I felt like writing a post every time I ran was too much for me and probably not all that exciting for you.  Wish me luck as I start the next phase of my training!

Do you have a goal?  Share it in the comments!  Goals keep us focused and give us something to work towards.  If you don’t have a goal in mind, set one right now!

My plan for running this week got messed up. I intended to run Monday evening but then dinner ended up being late because we were dealing with computer issues.  Then I was up too late Monday night to get up early for a run Tuesday… I know, excuses, excuses!!  This just reminds me that it’s better to get it done in the morning BEFORE there are any distractions or issues that could get in the way!

I managed to get myself on the treadmill Wednesday morning before work.  I intended to run and also do some toning exercises, but I didn’t get downstairs in time for that.  (Big surprise, right?)  I still have a hard time stepping away from the computer when it’s time to workout!  I did survive a whole 30 minutes of running on the treadmill, so that’s progress!

Couch to 5K Week 9 Day 2


Walk 5 minutes to warm up


Run 30 minutes


Walk 5 minutes to cool down

I ran at a speed of 5.0 (12 min/mile) for my first 12 minutes and then slowed to a speed of 4.5 (13.3 min/mile) for 8 minutes.  After that, I bumped it back up to a speed of 5.0 for 9 minutes and really tried to focus on slowing my breathing and taking longer strides.  I finished off with a 1 minute sprint at a speed of 6.0 (10 min/mile).  I walked at a speed of 3.0 as usual.  This gave me an average pace for the run of 12:15 minutes per mile.

My total distance actually running was 2.4 miles!  I still feel like it is easier to run faster/further outside, but running outside means running without as much entertainment.   😉   I used to prefer running outside and hated the treadmill.  As I have gotten more used to the treadmill, I’ve developed some weird hesitation about running outside by myself.  I enjoy it once I get out there, but I seem to come up with plenty of excuses not to go…

C25K Essentials


Get the Couch to 5K Plan at Cool Running.


Get a FREE C25K app for Android to time your intervals automatically!


“Official” C25K apps – $1.99 on Google Play or iTunes.

What’s your next activity goal?  How can you be more active today?

Sorry for two running posts in one day, but I had a GREAT run this morning!  I’m feeling a little more confident about my 8K in June because I ran the distance of a 5K today!!!!

Couch to 5K Week 9 Day 1


Walk 5 minutes to warm up


Run 30 minutes


Walk 5 minutes to cool down

I ran outside today with friends. It was flat, the temperature was just right, and the company was great.  The time flew by. I’m pretty sure the same run on a treadmill would have seemed like FOREVER.  🙂   I was supposed to run for 30 minutes, but I was feeling good so I just kept going and ended up running for 41 minutes.  I didn’t want to stop before the 3 mile mark, and I made it!  Running a bit slower than I’ve been trying to do definitely helped me be able to last that long.  I ran at an average pace of 13:13 min/mile, which is close to a speed of 4.5 on the treadmill.

My legs and my breathing felt great.  It makes me very happy to know that I can go 3 miles if I just quit worrying about my speed!  Within 2 months, I should have no trouble running the 8K (5 miles) as long as I keep training!

C25K Essentials


Get the Couch to 5K Plan at Cool Running.


Get a FREE C25K app for Android to time your intervals automatically!


“Official” C25K apps – $1.99 on Google Play or iTunes.

How are you being active today?  You don’t have to run a 5K.  Just move a little more than yesterday!   🙂

I FINALLY completed C25K week 8 Friday morning!  (It was planned for Thursday morning but I rescheduled.)  The last few weeks of the training plan have taken me forever because I have not been dedicated to the 3 times a week like I was in the beginning.  I’m trying to get myself back there!  I just noticed on my calendar that my 8K is less than 2 months away. GULP.  I NEED to be running 3 times a week to build up my endurance!

I felt pretty awesome after my run.  I was proud of myself not only for running but also for stepping away from the computer when it was time to run.  That’s really hard for me to do.  I took a vacation day from work to get things done around the house, so that kept me motivated. I didn’t want to waste the vacation day getting nothing accomplished.  😉

Couch to 5K Week 8 Day 3


Walk 5 minutes to warm up


Run 28 minutes


Walk 5 minutes to cool down

I ran on the treadmill for this workout.  Again, I tried to get engrossed in the videos I was watching so I didn’t think about how long I had left.   🙂   I ran at a speed of 5.0 (12 min/mile) for the first 20 minutes, then slowed down to a speed of 4.5 (13:20 min/mile) for 5 minutes, and then went back to a speed of 5.0 for my final 3 minutes.  My walking was at a speed of 3.0 like usual.

My legs felt great, and my breathing felt pretty good too.  The only reason I slowed down  was because my heart rate was higher than I thought it should be. I was afraid that if I didn’t slow down a bit, I might not be able to finish the full 28 minutes.  I’m trying to remind myself to focus on distance rather than speed.  I guess I could have kept going and just slowed down at the end, but  I was trying to imagine a race.  I always like to finish strong and run hard over the finish line!

C25K Essentials


Get the Couch to 5K Plan at Cool Running.


Get a FREE C25K app for Android to time your intervals automatically!


“Official” C25K apps – $1.99 on Google Play or iTunes.

It’s supposed to be a beautiful weekend here in Ohio.  Get out there an enjoy it!  Don’t be a couch potato.  You’ll never regret being active. 🙂

I FINALLY completed another C25K run this morning. It’s been an entire week since I ran last. I’ve just been letting other things get in the way, and letting my brain run wild with the excuses. The more I talked about the lack of running, the more frustrated I was getting with myself.

I feel awesome after running. It feels great to know that I accomplished something and it helps me feel more confident about my weight loss because of burning extra calories.

Knowing that it makes me feel awesome, why is it so easy to slack off? When I get stressed or overwhelmed, exercise is the first thing that gets skipped. That can’t keep happening. I need it to be a priority just as much as my meals!

Couch to 5K Week 8 Day 2


Walk 5 minutes to warm up


Run 28 minutes


Walk 5 minutes to cool down

I ran on the treadmill this morning before work.  I tried to get engrossed in the videos I was watching so I didn’t think about how long I had left.   🙂   I ran at a speed of 5.0 (12 min/mile) for the first 14 minutes and then slowed down to a speed of 4.5 (13:20 min/mile) for the last 14 minutes. My walking was at a speed of 3.0 like usual.

My legs felt great, and my breathing felt pretty good too.  My heart rate was a little higher than normal, but I didn’t feel like I was dying or anything.  I kept reminding myself that even though it was a challenge, it wasn’t any harder on minute 15 than it was on minute 1.  Therefore, there was no reason to quit early!

I’m planning to run Thursday morning before work and Saturday morning outside with friends – yay!

C25K Essentials


Get the Couch to 5K Plan at Cool Running.


Get a FREE C25K app for Android to time your intervals automatically!


“Official” C25K apps – $1.99 on Google Play or iTunes.

Have you scheduled your activity for this week? Set small goals and crush them! 🙂

I did it! I committed to running today, and I did! I set myself up for success by going to bed in my workout clothes last night. I really didn’t want to get up, but I forced myself to do it.

I will look for ANY reason not to work out first thing in the morning, but I know that I feel SO much better when I get it done and over with. I don’t know why feeling better isn’t more of a motivator!

Couch to 5K Week 8 Day 1


Walk 5 minutes to warm up


Run 28 minutes


Walk 5 minutes to cool down

I ran on the treadmill while watching training videos on blogging…working on my mind and body at the same time is pretty cool. Even so, I can’t say I enjoyed it. It was a tough run. After about 2 minutes, I wanted to stop. My mind kept going through the list of reasons/excuses…I’m tired. I’m hungry. My knee hurts. I want coffee. I should be getting ready for work. I knew that quitting would be letting myself down, so I didn’t. I didn’t LOVE the run, but I didn’t quit!

I started out at a speed of 5.0 (12 min/mile) and then slowed down to 4.5 and even 4.2 for awhile. It’s hard for me to run at a slower pace when I know I can run at a 6.0 on shorter intervals. I have to keep reminding myself that I’m focused on distance, not speed!! And seriously, 4.2 mph is better than 0.0 mph!

I’m too hard on myself. I think the issue is I don’t want to admit that I’m starting over. I used to be able to run for 2-1/2 hours at a time, and it’s frustrating to be so far from that now. I am thrilled for others who are starting out, so I need to be thrilled for myself too – one step at a time.

Publicly committing to a date and time seemed to work! I am resting my tired legs tomorrow and will complete W8D2 on Thursday morning before work.

C25K Essentials


Get the Couch to 5K Plan at Cool Running.


Get a FREE C25K app for Android to time your intervals automatically!


“Official” C25K apps – $1.99 on Google Play or iTunes.

Have you scheduled your activity for this week? Set small goals and crush them! 🙂