The outdoor journey continues.  Had a couple of sessions delayed by some much needed rain, but I’m still at it.  This feels altogether different from doing the program on a treadmill for obvious reasons.

Even though I’m not even two weeks in, I’ve already noticed that the level of acclimation that I had on the treadmill just isn’t here on the ground.  Before, by the 3rd session of week I was VERY comfortable with that session’s intervals.  However, that comfort just hasn’t been there outside.  I’m not dying at the end of each session, but I’m definitely not breezing through it.  I’m due to run W2D3 tomorrow.  While that comfort isn’t there, there seems to be more of a consistency.  I’m working harder when I’m running outside, but it feels balanced.  I’ll have a better idea of how my body is handling it when I start Week 3.

Aside fromthe run itself, I’ve put my iPhone to work and changed up my running soundtrack.  I purchased the C25K App for the iPhone.  The app is very simple and easy to use.  Previously I had been using the Podrunner Intervals podcast (which is fantastic, BTW).  The C25K app, like the podcasts, tells you when th switch from walking to running and back, but over your own playlist.  Also, it keeps track of your completions and has integrated support for Facebook an Twitter so you can share your progress with others.  With this app, Roni Size has been my music of choice and I’m free to change my playlist at will while keeping myC25K interval cues.

So the running continues.  I’m trying to learn things to complement my running with better habits surrounding my run.  I feel that I’m doing a much better job stretching before and after my runs, as well as throughout my normal day.  I’m also using protein shakes in an effort to get leaner… still need to do more homework on that and how to do it effectively, types of protein intake, etc.

Til next time.

-M

After making good progress in the C25K plan, I hit a wall that set me back quite a bit. The short version is that while on the job I spent all day in a customer’s home that had 16 dogs, 6 cats, and a caged wild pigeon. By the time I left that joint I could barely breathe, no exaggeration. It took me nearly a week to recover from that mess, and I could never really pick up where I left off on C25K without struggling badly. So i took some time off from it, but stayed active by continuing to stretch regularly and doing household exercise like push ups, crunches, and pull ups here and there.

A week ago I decided to start over from scratch, except this time I decided to ditch the gym and treadmill, and instead go for doing it on some real turf outdoors. I’d always knows that it would probably make a big difference, and I was right. My first week 1 outdoor run felt great and hurt like heck all at the same time. With the moving scenery, I have little to no urge to check my watch for the next interval change, it just comes without burden (major props to the podrunner interval series, great running music that never drags and signals interval changed appropriately).

Naturally, I was sore after that first run despite my stretching, simply because I had been out of action for so long. It was that kind if soreness that kinda feels good because you know it’s the result of hard work and Progress in fitness.

My path is co venient since I have a stretch of road right from my house that covers mire than enough ground for thsi training. It’s not flat either, so the inclines make for a bit of an extra challenge. It’s not visually stunning but it’s not boring either… There’s a bridge span over a canyon that will surprise you at it’s depth if you look over the rail. The only currnt issue us that the city is slacking and the weeds are out of control is some areas of the northbound (running southbound) side.

I think instead of the usual week, I may stretch out each level to a week a d a half or maybe even two weeks. I hit a tough point on the treadmill around week 5 where the adjustment to the new intervals didn’t go so well, so now that I’m outside I want to make sure that my body had a chance to really get comfortable with each level.

Overall I’m loving the change and glad that went this way instead of back to the treadmill!

Just checking in… after a slight delay, I completed Week 4 Day 2 this morning and it went MUCH better than Day 1.  I got up early enough to go to the gym before work, had a quick breakfast consisting of 3 boiled eggs and some yogurt, and it worked out much better than expected.  Not only did the run go a lot better, I was absolutely energized at the start of my work day.  That energy lasted pretty much the whole day, even though my legs eventually began to express their fatigue.

Looking forward to Day 3!

Week 4 of C25K got off to a rough start yesterday.  As those of us that are doing the program know, Week 4 goes as follows:  

Brisk five-minute warm up 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)

After the warm up portion, the first jog interval was CRAP.  I felt like I had on lead shoes and my legs felt unusually tight and creaky.  After that things began to even out, but I think the damage was already done, because by the time I got to the last 5 minute jog interval, I simply ran out of gas and couldn’t run anymore.  I had to walk out the rest of the session.

I was VERY disappointed with the way that turned out… but instead of staying down, I’d rather learn from it.  So here’s what I’ve learned while reviewing that session:

Poor Preparation – From the very start, the whole session felt rushed.  I had a certain time that I had to be done and out the door, so I didn’t take the time to prepare myself as well as I should have.  The bad thing is, that’s always the case… I don’t have much confidence in the limited stretching that I’ve been doing before each run.  It hasn’t bothered me as much before, but now that the intervals are advancing it’s probably catching up to me.

Possibly Pushing Too Hard – I’m not sure if I’m going at it too hard when I’m doing these sessions.  I typically set the treadmill to 3.3mph during the warm up and walking intervals, and 5.8mph during the jogging intervals.  Having long legs, it just seemed more comfortable at that speed, otherwise I felt like I was taking long strides on a slow moving track.  Perhaps I need to slow it down a bit.

Mental Focus – I don’t think I’ve ever been so mentally “all over the place” during any of my sessions.  When I’m locked in, things seem to go MUCH easier.  This time I just couldn’t lock in.  I had all sorts of things on my mind.  I somehow ended up in front of the TV that had CNBC on of all things instead of something that might be INTERESTING during a workout.  God bless Robert Ullery because his C25K podcast has been a big help… but this weeks mix seems like a huge drag.

Mornings vs. Evenings – I’ve been doing these sessions in the evenings, and I think that’s part of what’s hurting me.  Not only am I already kinda worn down from the days events, but working out late kinda wires me back up after I force my body into action and I end up staying up way later than I should.  I’m going to start going to bed earlier so I can do these sessions before work.  Hopefully that way I’ll be better rested, more mentally focused, and that energy boost from the work out can help get my work day off to a better start.

These aren’t excuses… just observations of things I might be doing wrong that I can correct.  The next session for Week 4 is going to be tomorrow morning, no reason to let any of this stall or sidetrack me.  If anyone has any suggestions to improve my progress and efficiency, please let me know!

I finished week 3 of the Couch-to-5K running plan on Sunday evening.  Week 3 was pretty challenging compared to the first two.  In the second session, I literally had to will myself through the last 3 minute run interval. With 1 minute to go in that interval Robert Ullrey chimes in on his podcast with an encouraging “you can do it” message, which drew an audible “thank you!” from me, LOL! 

Session 3 went a bit smoother… I screwed myself by going so late in the evening, but on the plus side I had runners on each side of me.  I never realized it before, but having someone running nearby really helped to keep me focused instead of wondering how much longer I had to go until that interval ended.  I guess it’s like any other workout, you tend to push harder when you have someone there to motivate you.

What I’ve noticed so far is that as I start a new week, the previous week’s interval is easier, and it’s just a matter of pushing through the additional portion of the running interval for the current week.  Week 4 breaks from the pattern of having the same amount of jogging and walking time, naturally with more emphasis on jogging.

One adjustment that I think I need to make is to do thse sessions in the morning.  I’ve been stuck a few times where I’ve had to do them later in the evening that I’ve wanted, and as a result I end up staying up late because I’m wide awake after my workout and not sleepy at all.  I need that energy in the morning, and I’ll probably work out better then anyway.  The key to that will be forcing myself to be early so I can get up earlier for those sessions.

I’ve finished week 2 of the C25K training program and all is going smoothly.  I should have been done Saturday, but I forgot to bring my workout gear when I went out of town this weekend, so I couldn’t finish until Monday.  I wanted to keep my schedule as Tuesday, Thursday, and Saturday… so I’ll have to shift things this week until I can get back on schedule.

My stamina held up well to the increased running time.  I’m not panting like a dog on a hot day in Arizona after the running intervals, so it’s working just as it did before.  I do occasionally feel a bit of tightness in my calves… I’m to do a better job of stretching and using better running form (even though I’m not entirely sure of what good running form really is).

Week 3 begins tomorrow!