214)

well, here we are.  the calendar has changed again and suddenly, it's august.  this summer has absolutely been flying by...  though i guess they always do!  i have been enjoying it, though, and am looking forward to seeing what august and september will bring.  after all, i love summer, but i love fall even more.

if you've been following my couch-to-5k adventure on facebook or via this blog, you may notice that my updates on that subject seem to have trailed off.  i had originally planned on finishing the program in june, then in july.  i was on track to make that second goal, but a little over a week ago (right at the end of the month), i was running on the gym when i tripped and fell.  fortunately, i only strained my right knee, and a little over a week later, it is feeling much better.  however, i felt that it would be best to take some time off of running, which brings us to august, and the last two days of the couch-to-5k program.

though it has taken much longer than i thought it would, i am incredibly proud of myself for making it as far as i have.  i am stronger and in better shape than i was at the beginning of the year, and i continue to see results today.  i anticipate that as i get back into running (which i am hoping to do next week), i will see that positive trend continue.  before i got injured, i was running 2.5 miles in 30 minutes, which isn't too far off pace.  it will likely take a little while to get to that pace and beyond, but i will get there eventually.  i am certainly not deterred.

i am hoping that week nine will go off without a hitch.  once i make it through, i plan on sharing not only the weekly recap, but also my thoughts on the program as a whole, as well as my plans for the future.  even though i've been working at this for a while, i know i still have so much further to go.  i look forward to continuing to progress, both as a runner and in good health.

212)

week nine, the last week of couch-to-5k before i am on my own, is underway!
in the meantime, here's all of the goodness from week eight.

day one [6.30.12]:
2.75 miles, or 28 minutes.  i pushed myself, and save for fixing a loose shoelace, i ran the entire 28 minutes.  i went 2.25 miles, which isn't too bad!  still a little slow, but every day i run just a little bit faster, a little bit longer.  including the warm up and cool down walks, i burned almost 300 calories.  not too shabby!  i followed it up with a couple miles on the bike, then decided to call it a night.

i didn't make my unofficial goal of finishing the program by the end of june, but that's okay!  i am undeterred in my quest and plan on finding a 5k to run sometime this fall.  i just have a little bit more time to become an even better runner!

day two, part one [7.3.12]:
so i went to the gym for day two today...  and everything was going pretty well until about halfway through the run.  i started having a bit of achiness in my right knee.  i decided to ease up and just walk instead.  i didn't really want to, but i figured it was better to play it safe.  i ended up running 1.25 miles (which is on pace for 2.5 miles next time!  i am so there!) and then i walked another mile.

ultimately this is a lesson for next time... i need to stretch much more than i did today for a successful run.  i hope to get to the gym on thursday and give day two another go!

day two, part two [7.7.12]:
for real this time!  went to the gym after work and, after turning on forrest gump, i set to running.  28 minutes, 2.25 miles.  i ran all of it... pretty awesome!  day three: 30 minutes, 3.1 miles.  i'm not quite there yet, but soon enough, i sure will be!

then it's week nine, already!  5k's all three days this week, and by the end of the week, i hope to be running 3.1 miles.  i believe i have the stamina and endurance to get through it.

day three [7.10.12]:
very likely my best run to date!  i ran 2.5 miles in 30 minutes... not quite the 3.1 miles that make up a 5k, but still a really good pace!  and it felt awesome.

i am excited for week nine--the end of the program!  30 minutes, 3.1 miles all three days... and then, it's all on me from there on out.  (i think that's the thing i'm most looking forward to, actually).

ended it with 20 reps on the lat pull machine, 15 on the chest press machine, then 3 miles on the stationary bike.  nothing better than an amazing workout!

209)

it's that time again... here's the recap for couch-to-5k week seven!

day one [6.17.12]:
week seven!  week seven!  finally.  day one is 25 minutes, or 2.5 miles of running, no walking.  i am still running at a much slower pace, so it was probably closer to 1.75-2 miles for me, this time.  i'm still building up my stamina, and as always, i know that speed will come in time!

i took a few short walking breaks throughout the run (mostly to drink some water) but i ran probably 20 out of 25 minutes, which isn't too bad!  my knees and ankles felt great--no random pains like the other day.

after the run, i rode 4 miles on the stationary bike, almost 20 minutes.  ah, it was a good way to start out the day.  looking forward to day two...going to try and do it without any walking intervals.  i'm starting to feel more comfortable, and much more recovered from my time away from running (thanks to the flu and whatnot).  can't wait to tackle the next challenge!

day two [6.20.12]:
worked late and i almost didn't want to go to the gym but, as usual, i did it and i came out happier for it!    day two is the same as the first day, and at 25 minutes, i should be running 2.5 miles or so.  i'm running somewhere closer to a mile and a half, not quite two miles.

i am getting there, though!  this time i ran 22 out of 25 minutes, and on day three (which is the same as the first two), i really hope that i will be able to run the entire 25 minutes.  i started strong but faded a bit in the second half...  i need to find a rhythm and work on keeping it.

anyway, i got through it and after the cool-down walk, called it a night and headed for home.  decent enough workout, i'll say!  here's to day three.

day three [6.23.12]:
so, day three was the same as the first two--25 minutes, 2.5 miles.  i decided at the end of the second day that i would run the whole thing, and i went into the workout positive that i could make it happen.

well... 25 minutes passed, and i ran two miles without walking!  granted, i'm still running a bit slow (i think, anyway) but i did it!  practice makes perfect, that is my mantra.  i found a rhythm earlier on and i was able to keep it for most of the run.

now it's time for week eight.  day one is 2.75 miles, or 28 minutes.  seems slightly daunting, but... if i can run 25 minutes, what's three more?  i'll be running 3.1 miles before i know it!

191)

though week six has had its challenges (the flu, for example), i finally made it through.
couch-to-5k is moving right along, and here's week six.

day one [5.19.12]:
decided to follow a slow saturday at work with an hour at the gym.  it was my second attempt at week six, day one and it went much better this time!  i actually quite enjoyed it, and realize how much i've missed running.  i ended with 10 minutes of high resistance elliptical goodness, then decided to call it a night.

i am coming at this challenge with a renewed commitment to making it happen.  i really enjoy running and i know i'm supposed to go further than this.  not only that, but i can, and i will.  i just have to get back into the routine of running every other day.  once i can do that, it will be smooth sailing for the remaining few weeks.  here we go!

day two [5.21.12]:
after dinner, i slipped on my running shoes and headed to the gym.  i was psyched for day two, which involves 10 minutes of running, then 3 minutes of walking, then 10 more minutes of running.

so i started up the app and began the warm up walk.  five minutes later, the running portion started.  i hit my stride and found a rhythm relatively early on.  i was feeling pretty awesome when about halfway through, the app told me to start walking... what?  i knew it had only been five minutes, not ten, so i checked the app.

wrong day.  oops.  i gave myself thirty seconds for a break, then started over from the warm up walk, making sure i had the right day this time.  sure enough, i had, and day two really wasn't too bad.  the second interval wasn't easy, but i pushed myself to keep going in the end.  so, i made it during the last of the days with walking intervals, and even got in an extra few minutes of running, too.

i ended with the elliptical, which i'm starting to like more and more (who knew?).  day three will hopefully be on wednesday and i'm looking forward to making it happen.

day three [6.15.12]:
it's been a little while since my last couch-to-5k workout.  life has been a bit stressful and busy, with family goodness and changes at work and...  i also caught the flu, which knocked me out for a good two weeks.  not fun, so not fun.  it's not surprising that i've fallen off a bit.  i have been staying active lately, with short trips to the gym and forest preserve excursions, but couch-to-5k had come to a brief pause.

until today.  after a false start--forgot my gym pass--i turned on the cubs game and hit the treadmill.  day three is 22 minutes of running, with no walking intervals.  it was slow going, being my first run in a while, and i did take a few short walking passes (because i haven't run in a while, my knee was bothering me a tiny bit, and i didn't want to push it too far).  however, i kept the energy going with fast walking intervals and kept my heart rate up, too.

i know it wasn't my best run, but soon enough, i'll be back to better running shape.  these things take time and work, and i just need to be patient.  i mean... it's time for week seven!  i'm so close to the end! speed will come in time.  if i put my mind to it, i can finish by the end of june, no problem.

in addition to couch-to-5k--22 minutes, 2.25 miles--i also did 10 minutes on the elliptical (one mile) and 15 minutes on the recumbent bike (three miles).  such a good workout!

171)

here's week five of couch-to-5k.

day one [4.22.12]:
sunday morning, i woke up in the mood for a run.  i still had a while before i needed to leave for work, so it was good timing.  i laced up the trusty running shoes, stretched a bit, and headed out.

what a beautiful day!  it was sunny, breezy, and cool... not too cold, though, and perfect for a run.  i made a big loop around the neighborhood and didn't really have any issues until the final running portion--random knee ache, which went away after a few moments of stretching and walking it out.

all in all, it was a great run.  i feel like i'm finding the motivation i've been lacking the last few weeks.  i am going to do a much better job of staying on course.  after all, i am nowhere near my goal of running a 5k...  it would be a shame to give up now.

day one, part two [4.24.12]:
so, week 5 is where things get interesting.  i mean, day three is twenty minutes straight of running, no walking.  what?  ha.  anyway, i thought i'd do day one again and day two on thursday.  you know, work up to it.

anyway, i can tell it's getting easier, though i have a long way to go still.  the middle of tonight's run was the hardest, but after i got over the hill, it wasn't too bad.  i did the cool down walk and decided that was enough fun for one night. after working eight hours and whatnot, i was ready to relax.

i am starting to look for 5k's to run over the summer.  the one that passes right by my house is looking the most promising, but of course, we shall see!  i am feeling ready to accomplish this goal, ready for the rest of week five and whatever lies ahead in this running plan.  bring it on, day two.

day two [4.27.12]:
i'm learning that i much prefer running outside to on a treadmill.  outdoors, i get vitamin d, the scenery changes, the breeze is nice, so on and so forth.  in general, it just helps my morale and as i move forward with c25k, these things will all help me keep it up.

'cause we've reached the point where the distances are getting a bit longer, and though i'm kind of freaking out, i know i can do this.  i just have to keep reminding myself of that fact while i'm out there making it happen.  because i can, and i will make it through to the end.  it would be such a shame to quit now, anyway, when i'm already halfway through!

so today was eight minutes of running, five of walking, then eight of running.  parts of it were slow going but, as usual, i felt awesome one i had finished up.  day three is twenty minutes of running, and that's it--eeek!  it really sounds daunting, but i know i can make it through.  and if i have to stop once or twice, that's okay, too!  this thing is all about taking your time and moving at your own pace, and to see how far i've come already is huge encouragement through the rough spots.

day three  [4.30.12]:
the workout i had been dreading.  seeing it looming there... it was a bit overwhelming.  twenty minutes of running.  no walking intervals this time, just running.  prior to this, eight minutes was the longest i'd had to run at a time (and i had a difficult time getting through it).

but tonight?  it felt almost effortless!  i found a great rhythm, and five minutes turned into ten, and then fifteen, and then twenty!  the best workout i've had, easily.  and so much fun.  i couldn't stop smiling afterwards... it was only twenty minutes, barely two miles, but i felt like i'd won a marathon.  i am so encouraged to keep going, and to challenge myself even more.

170)

over the next few days, i will be catching up with my progress in couch-to-5k.

needless to say, the last few months have been a little tough on my running routine, but i have a renewed interest in making it happen.  tomorrow will be day two of week six.  hooray!

anyway, here is week four, part two.

day one [3.27.12]:

since i went on vacation and then caught a cold, i thought i might benefit from repeating week four of couch-to-5k before moving on.  so... i worked out, and it wasn't one of my fastest runs, by any stretch, but i got through it!  i am glad to be giving week four another go, and probably would've repeated it even if i hadn't taken time off.  i was exhausted and sore but it felt good to be back there running again.  i'm going to ease back into it, and see where it takes me.

day two [4.7.12]:

the mister met me at the gym after a busy day at work.  there were only a few other people there and plenty of space on the machines.

i did the c25k workout and felt good!  we watched a particularly ridiculous episode of america's funniest home videos while we worked out, which helped me get through the difficult seeming parts of the run.  afterwards, i decided to hop on the elliptical for a bit.

still having a bit of a difficult time getting into the routine of going to the gym again, but i know i just have to be patient.  it will happen in time.

day three [4.9.12]:

i worked from 12-8 (and got quite the workout while i was there, really!) then came home and went to the gym with the mister.  i hopped on the treadmill, turned on some beck, and started the workout.  it passed me by in the blink of an eye!  easily one of the best runs i've ever had.  i didn't struggle with either of the 5 minute runs like i had in the past.

and that's all week 5 is, 5 minute runs and longer.  each day is different in week 5 and each day gets a little bit more difficult, but i am so ready to take on this challenge.  i had considered spending one more week doing week four workouts, but i think i'm ready for the next step.  after all, i'm practically halfway there already!

166)

last night, i finally finished week four of couch-to-5k!
i actually spent two weeks on this workout...  since i went on vacation and didn't run for a week, i figured i could use a bit of a refresher.
anyway, here's part one, days one through three.

day one [3.8.12]:
i expected you to be more difficult!  here's the rundown.  when i read the description, i got a little freaked out: run 3 minutes; walk 90 seconds; run 5 minutes; walk 2.5 minutes; run 3 minutes; walk 90 seconds; run 5 minutes.

it was tough at times, mostly during the first 3 and 5 minute running intervals.  especially the 5 minute one.  halfway through, well...  i almost wanted to stop, but i pushed on.  the second running turns were much easier and i am so glad i kept with it!  i got through the entire 31 minute workout (with warm up and cool down walks of course) and feel great!

i mean, i can't even remember the last time i ran for five minutes consecutively, until now, that is.  and now i want more.  i think i'll be in better shape when i thought possible when this is all said and done.  i'm definitely keeping my eyes on the prize.  almost halfway through... i can't believe it!

day two [3.11.12]:
well, today's workout was a bit of a challenge.  i wasn't feeling entirely motivated, so i kept telling myself that i should just go and that i'd probably feel better about everything.  so...  we went and it was tough.  i wanted to stop.  i really thought about quitting and trying again tomorrow.

but... another part of me wanted to keep going, and i kept telling myself to just keep running.  so i did.  and i made it.  i got through and i am so glad i stuck with it.  as predicted, i felt great after i'd finished and had a chance to catch my breath, and i don't regret it now, either.  i keep reading on fitness and couch-to-5k forums that you never regret a run you did, only the ones you didn't do.  w4d2 was my hardest day yet, i'd say, but i made it and i can't wait for day three!

day three [3.13.12]:
it was so nice out after i got home from work that i decided to do day three's run outside!  i'm so glad spring is here.  i laced up my shoes, put on my headphones, and hit the road for a run around the neighborhood.  it really does get easier and easier every time, though i know there are still challenges that lie ahead for me.

pretty uneventful run.  i made it back just as the sun was going down, and just in time for dinner!  i leave for vacation in the morning, and am planning on putting c25k on hold for the week.  when i get back, i'll probably do week 4 again for good measure.  in any case, i'm going to be running a 5k before i know it!

162)

couch-to-5k week three is in the books, and week four starts on thursday.  almost halfway!

day one [2.28.12]:
this workout definitely kicked things up a notch.  woah.  week three?  it's 90 seconds of running, 90 seconds of walking, three minutes of running, and three minutes of walking, twice.  90 seconds of running wasn't bad, but three minutes?  well, it was challenging; undoubtedly the most difficult thing i've encountered throughout this adventure.  however... i got through it!  i got through the workout and even though i was sore, i made it happen!  i feel accomplished.

and really, i think i might get through it after all!  feeling good now (though we'll see about later).  i am definitely feeling prepared and have a better expectation for day two.

day two [3.1.12]:
ohhh man.  i definitely think i am going to be feeling this one tomorrow.  the workout...  it went well!  the second part of the workout was much easier than the first, and three minutes really didn't seem all that long.  more than feeling sore or tired or anything like that, i felt glad to have done it, proud to have gotten through the workout.  i can tell that i'm getting in shape, that it's getting easier, in general.  the last three weeks have even been... dare i say... fun?  haha, either way, i moved onto the elliptical when i was done--something i was starting to love, slowly but surely--before calling it a night.

great workout!  one of my best yet, i'd say.  hoping to make it to the gym on saturday for week three, day three...  it'd be awesome to try and finish up before my birthday, but if it doesn't happen, i can make up for it during the week.

day three [3.6.12]:
amazing workout tonight.  man, did i sweat!  i got through the couch-to-5k goodness with ease, even though it's been a few days since i last ran.  i did go hiking on my birthday--up in devil's lake through the snow and cold (so fun!) and also a short walk around the block last night... but i digress.

afterwards, i did some leg curls, lat pulls, and even did a bit of jump roping.  i finished up with the elliptical, until my legs were wobbly and i couldn't handle anymore.  i left feeling exhausted, no doubt about it, but also completely refreshed.  i am so very glad that i made the choice to pursue this adventure.

three out of eight weeks down... i can do this.  let's go, week four!

160)

couch-to-5k week two is complete!  here's the recap.

day one [2.13.12]:
90 seconds of running, 2 minutes of walking, for twenty minutes.  it was definitely a bit tough, but i made it through!  i didn't find it too difficult to get through the running, though it was considerably more of a workout than week 1.  i followed it up with 20 reps on the lat pull machine and then 5 minutes of intense elliptical goodness before calling it a day (i will be increasing the time spent on the elliptical as i gain more strength).  i'm feeling really fortunate to have a great facility to work out in, thanks to my health insurance, and am feeling motivated to keep on keepin' on.  after all, i only have one life, and one chance to be as fit and healthy as i possibly can!

day one, v2.0 [2.20.12]:
so... i started week 2 last week, and then i got sick.  annoying!  thankfully i wasn't sick for very long, nor did i get terribly sick, but between the illness and being busy over the weekend, i decided i would give myself a fresh start.

anyway, it went fine!  reminded me of the first day of week one; i didn't struggle with it and i was pretty surprised that it was over when the workout ended.  it was great to get back in the groove of it and i'm ready to continue forward.

after i finished day 1 (again) i did 10 additional minutes of walking on the treadmill at an incline, five brisk minutes on the elliptical, and 20 lat pulls.  great workout!  i left feeling good, and glad that i went.  i'm off wednesday, so i'm going to try and go again then.

day two [2.23.12]:
yesterday i went on an almost two hour hike through ryerson woods... it was a delight!  today, i decided to hit up the gym in mundelein--so nice!  did day 2 of week 2, which went well (minus the minor knee pain, that i think was exacerbated by the extensive hiking i did the day before).  after c25k, i did 15 more minutes on the treadmill with a 3% incline, 30 lat pulls, and 15 minutes on the bike.  needless to day, it was high energy, and great to get up and go.  i think i'll be heading up to the mundelein snap more regularly, especially once the mister gets his gym membership, too!

need to start doing research on 5k's in the area for a couple months from now.  it would be great to have something actual to look forward to with all of this training, a tangible goal (besides my long-term health, of course.)

day three [2.26.12]:
i did it!  i am a quarter of the way through!  two weeks out of eight isn't much, but it's a start and i am already starting to see the changes that come from eating better and working out regularly, plus, going to the gym feels like part of my daily life and routine, which is awesome.  almost all of the time, i really just love going and enjoy being there.

week 2 was definitely a step up from week 1, but not impossible by any means.  today's workout was no exception.  as usual, i couldn't believe it was finished when all was said and done!  i followed it up with 10 minutes of inclined treadmill goodness, 20 lat pulls, 10 leg curls, 5 and a half minutes on the elliptical, and 10 minutes on the stationary bike (the last two, i did while watching figure skating in the abandoned--except for me, of course--gym, heh).  i did 10 not so great pushups after that, then called it a night.  i worked up a sweat and had a blast doing so!

week 3 makes me a but nervous--alternating 90 seconds of running and 90 seconds of walking, then three minutes of running and three minutes of walking, twice in a row, with 5 minute warm up and cool down walks.  however, if i don't feel like i'm ready, i can always go for another day of week 2.  i'm hoping i'll be pleasantly surprised, though, and will find it easier than i thought it would be...  i'll never know until i try!

159)

i finished the first week of couch-to-5k and have moved on to week two!
week one consisted of 60 seconds of running followed by 90 seconds of walking for twenty minutes.  all things considered, i think it went pretty well!  here's the recap of my first week, straight from the pages of my paper journal to here.

day one [2.6.12]:
okay, so i decided to just go for it!  i stretched inside, then decided to take advantage of the mild (by february in chicago standards) afternoon and go for a wander around the neighborhood.  i found a free iPod app that tracks your progress and runs over the music... it fades in to give you a direction, then fades back out and returns you to your current track.  pretty sweet!  at the end of the workout, it saves your progress and moves you to the next day.  i think it will be very helpful for me.

as far as the actual workout itself, i didn't feel as out of shape as i thought i was, and really didn't feel like i needed to stop at any time.  the one thing that kind of surprised me was that my knee bothered me a bit, starting about halfway through... it feels totally fine now, but i will say i was surprised; i thought my ankle would have caused more pain, considering it's the more recent injury.

anyway, i loved it--frankly, it was relatively easy for me.  i'm feeling pretty great!  it will be interesting to see how i'm feeling tomorrow, that's for sure.  here's to day two... i might just become a runner after all!

day two [2.9.12]:
got off work at 11 and headed over to the gym.  today's workout?  too easy, haha.  almost effortless, and i couldn't believe it was over when it ended!  this time my ankle was sore (but not my knee, hooray!), but no more sore than it usually is after eight hours of work, really.  i wore the ankle brace and that really seemed to help a lot!  afterwards, i did an additional 20 minutes on the treadmill before heading home.

day three [2.11.12]:
ouch.  today kind of kicked my ass... which is good, of course, but ow.  i walked for a little while longer before starting the workout.  after i completed day 3, i did another 15-20 minutes of walking, but was definitely feeling it.  i think an eight hour saturday shift is the culprit for today, but regardless, i am undeterred!  if i'm sore, it means i'm working hard and getting in better shape.  so, bring it on, week 2!  this is going to get interesting, i think!

158)

have you ever heard of couch-to-5k?
basically, it's a running program that aims to ease non-runners or beginner runners into a routine that, over the course of two months, will have them running five kilometers on a regular basis.  it's all about easing into it gradually and being comfortable with what you can do.

all that said... i've made the decision.  i'm jumping into couch-to-5k!

the idea and motivation for doing couch-to-5k comes from a few different places.  first of all, it'll help me get healthier and into better shape.  my job is pretty physically demanding, and after being there for over a year, i'm much stronger than i used to be.  i know i could be challenging myself more, and i'm ready for it.  i've never really been a runner, but it seems like something i could be okay at...  a way to relieve stress and anxiety... a path to more adventures and goodness like hiking excursions and biking expeditions.

in addition, i just think it would be really goddamn awesome to accomplish something like this, to make it happen all on my own from start to finish.  five kilometers is approximately 3.106 miles, which really isn't all that long but to a non-runner, it's practically a marathon.  (and who knows, maybe i'll run one of those someday!)  the sky is the limit, and i am so excited!

so... day one.  monday, my day off.  it involves alternating running and jogging for 20 minutes, something i believe i can totally do.  i will eat a good breakfast and get in a good stretching session and hit the road.  and when all is said and done, i'll share my experience here.  can't wait to see where this leads me.

off we go!