Couch to 5K (C25K) Journey: Week 8

Well, dear readers, this is it! The final week! The last run this week I will try my best to hit 3.1 miles. The final run in the 5K Runner C25K program asks that you run for 35 minutes. Judging from my previous times, I will not be able to do 3.1 miles in 35 minutes, but I plan on running at least 35 minutes (as long as I can) until I hit 3.1 miles.

We also just got back from our vacation in Europe! We visited Germany, Austria, and Switzerland and it was amazing.

Now that I'm back home, let's get back to running!

C25K Week 8 Day 1

Max run: 28 mins
Total Distance: 2.3 miles
Total Time: 29:14
How it felt: So happy! I made it 28 minutes straight after going without running for 2 weeks! The body can do amazing things! It was tough, but I stuck it out. Next run, if I am successful, I will hit my goal of running 30 minutes straight without stopping.

C25K Week 8 Day 2

Max run: 30 mins

Total Distance: 2.45 miles

Total Time: 30:44
How it felt: I did it!! I met my goal! 30 minutes without stopping!! I'm not fast by any means, but I didn't stop and for that, I am so proud. My final run, I am supposed to go a distance of 3.1 miles. I'm unsure if I will be able to run that full time, but I will try my hardest! We'll see how it goes.

C25K Week 8 Day 3

Max run: 38 mins

Total Distance: 3.1 miles

Total Time: 38:10
How it felt: I'm amazed and elated. I did it! I ran a 5K without stopping, and I don't think the time was too bad either (especially considering my times up until now)! I went from running 2.45 miles last time to 3.1 miles this time. Very proud of myself. I think it probably helps that I did this at sea level instead of Denver altitude, but I still did it!

Closing Thoughts

First, I would say this couch to 5K program WORKS. I started out hating running and barely being able to run one minute straight. Now I can run 3.1 miles without stopping. ALSO (and this is a big plus), I've kinda come to like the running lifestyle. It's rather enjoyable and freeing. It's a bit of "me time" in an otherwise busy and noisy day.

I feel healthier and happier having completed this program. That being said, I have NOT lost any weight, and I can't say I really look any different. I think this is mostly because I feel like I have (not necessarily intentionally) increased my caloric intake as I increased my caloric expenditure - which, of course, is not the way to lose weight. :-) But that's okay. I still feel proud of myself and am determined to keep up this new lifestyle change.

Thanks for following me on this journey!

Couch to 5K (C25K) Journey: Week 7

Back in Denver this week for some big runs! It's amazing how quickly the times have ramped up, but it's even more amazing how my endurance has kept up with it. I don't know how, but the body is an amazing thing. And this app (5K Runner by ClearSky) is terrific!

This is the last full week before I leave on a big vacation next week! Sadly, just 1 week short of completing the program. It will be interesting to see how my body fairs when I go back to running after vacation. Tune in next week to see where we went!

C25K Week 7 Day 1

Max run: 20 mins
Total Distance: 2.3 miles
Total Time: 29:25
How it felt: Wow... I can't believe I did it, but I did! 20 mins straight, no breaks! It was pretty difficult at the end and I felt a little nauseated afterwards, but it was worth it.

C25K Week 7 Day 2

Max run: 20 mins

Total Distance: 2.33 miles

Total Time: 31:03
How it felt: A little disappointed today. It was actually much more difficult to run the 20 mins today than it was the first time! Go figure. I felt very very sick and basically on the verge of throwing up at the end of the run. And somehow, I was SLOWER than the first time. Oh well. I won't beat myself up for it because that will do no good. My yoga teacher in college told me something that has never left me - it was basically this:
Your body is different everyday. Everyday your body will react differently. Some days you will amaze yourself with the poses you can hit. Some days you can't understand why you can't get a pose you've been able to do for months. I found this to be true in yoga, so I imagine it is true with any physical exercise. Don't become upset with your body - it will have it's off days. Just stay positive and don't give up!

C25K Week 7 Day 3

Max run: 25 mins

Total Distance: 2.35 miles

Total Time: 32:06
How it felt: Wow, so I did 25 mins today! And it wasn't that bad! After last time, I realized that I needed to make a very intentional effort to slow myself down and keep a consistent pace. I knew this would be the best way to actually meet my goal. And it worked! I wasn't fast by any means, but I didn't stop and that's what matters.

Well, I will be going on vacation on Wednesday so this was my last run for a while. We will be out of the country, so I'm not going to be running outside and most of the places we are staying at are more B&B type places without workout facilities. It will be very interesting to see what my body can do when I return.

If I stay on track when I return, week 8 day 2 I should hit my goal - 30 mins straight of running! Hard to believe it is so close.

Thanks for sticking with me thus far, readers!

GO TO WEEK 8!

Couch to 5K (C25K) Journey: Week 6

This week I am in Dallas for work. Hooray for lower elevation!! :-P

C25K Week 6 Day 1

Max run: 10 mins
Total Distance: Not sure
Total Time: 35ish
How it felt: I fully intended on running in the park by my parents' house today but a freak thunderstorm decided to roll on through literally right before I walked out the door. By the time the storm was through it was dark outside, so I just ran on a treadmill today. Not how I intended to do my first 10 minute run, but oh well. I did it!

C25K Week 6 Day 2

Max run: 10 mins

Total Distance: 3.14 miles

Total Time: 41:49
How it felt: Woohoo!! I was an overachiever and went further than I had to today - 5K! I ran what it told me to run and I walked what I was supposed to walk, but I just added on a little more. But just under 42 mins for a 5K isn't too bad in my opinion! I sure do love this trail. It is the Bird Fort Trail in Irving, TX.

C25K Week 6 Day 3

Max run: 15 mins

Total Distance: 2.24

Total Time: 29:33
How it felt: Big jump today... 10 mins to 15 mins. I'd be lying if I said I didn't have some anxiety in the day and a half leading up to this run. But I am so proud of myself. I did it.. and it didn't seem that hard!

Next week marks a milestone in my running progress. No stopping to walk!! Running straight through!! *gulp* Two 20 min runs and a 25 minute run next week.


GO TO WEEK 7!

Couch to 5K (C25K) Journey: Week 5

Week 5 is upon me. This week marks a big shift in the kind of intervals I am doing. The running is getting much longer, so therefore I'm only doing 2 or 3 intervals each run, instead of shorter intervals of 4, 5, 6 or more like I had been doing.

You may have noticed that although I am running more minutes, my times have not been quicker, although I'm going the same distance. This is true, and it's because my running pace has been slowing down the longer my intervals are. Now, normally this would bother me quite a bit. I think to myself "I don't want to hurt my pace just for the sake of running longer." However - I need to shake myself of this mentality! (And you do too, if you are doing C25K!) I am running slower because I know I will be running for a longer time - this is called "pacing yourself." I didn't do this knowingly - it just kinda happened naturally. If I push myself the first minute of the run, I find myself really panting and not feeling so good the next couple minutes of the run. I know, for the sake of endurance, I need to run at a more manageable pace - and I need to be okay with that!

C25K isn't about training you to run your fastest - it is about building up your endurance! My goal is to run 30 mins straight. It's not about how fast I run it - it's about running it without stopping. That should be my first goal! Once I can do that without too much trouble, then I can focus on improving my time.

All that to say - if you are experiencing the same thing as me, don't dismay! Just think about how much progress you are making in endurance! You are doing an amazing thing!

C25K Week 5 Day 1

Max run: 6 mins
Total Distance: 2.58
Total Time: 36:54
How it felt: I did 5 min run + 3 min walk, 6r + 3w, then 5r. This is a lot more running than walking than I'm used to, but overall I felt I handled it pretty well. I am definitely starting to cross over into the territory where it is more mental than physical hurdles. The next two workouts I will have 8 minute runs, which is quite a jump from the 5 mins I did all last week and the 6 mins I did today. We'll see how it goes!

C25K Week 5  Day 2

Max run: 8 mins

Total Distance: 2.77 miles

Total Time: 38:55
How it felt: Today was one of the hardest days yet, for sure, but I am so proud of myself! I haven't run anything close to 8 minutes straight since college (and even then, it was probably only a handful of times). I started to feel a little sick at the end of my last running interval, but I was able to push through knowing I was almost done. :-) Next week is two 8 minute runs with a 5 minute walk in between. I'm feeling pretty ready.

C25K Week 5  Day 3

Max run: 8 mins

Total Distance: 2.47

Total Time: 34:00
How it felt: I thought my time was pretty good today, even if I didn't run as far. My pace was a bit higher than normal (probably won't last!). This was a pretty hard day. I felt exhausted at the end of the second 8 minute run, but at the same time felt that if I had to keep going, I could. I guess that's a good thing. However - about the last 2 minutes of the second 8 minute run, I couldn't really feel my legs. Or more accurately, I decided to ignore them. They were hurting quite a bit, and were so fatigued. I had no choice but to pretend they weren't there and push on. It got me there, so I guess it worked! Next week is a big leap. Two 10-min runs the first day and a 15 minute run by the last day. I'm a little scared... but, ain't nothing to it but to do it!

Who of you by worrying can add a single hour to your life? - Luke 12:25

GO TO WEEK 6!

Couch to 5K (C25K) Journey: Week 4

This week I am flying back out to Dallas for work, so I did my first run on Sunday in Colorado, the second one will be in Dallas and the third one is yet to be determined... :-)

C25K Week 4 Day 1

Max run: 4 mins
Total Distance: 2.57
Total Time: 36.52
How it felt: I ate a HUGE lunch, so I tried to wait as long as I could (before the sun went down) to run again. It wasn't as bad as I thought it would be. It was difficult at the end of each of the 4 minute intervals, but I pushed through.

C25K Week 4  Day 2

In Dallas!
Max run: 5 mins

Total Distance: 3.1 miles

Total Time: 42:07
How it felt: This was a great day for many reasons! First, because I feel like running 5 minutes straight is a big milestone for me. Second, I actually went a full 5K distance today, and the time wasn't that bad! Was difficult while doing it, but feeling very accomplished. Noticed that the last couple weeks I have actually been struggling with leg fatigue more than lung fatigue which is absolutely crazy for me - the 60 second runs 3 weeks ago had my lungs working at full capacity. Now I can do 5 minutes with less strain. Amazing!

C25K Week 4  Day 3

Max run: 5 mins

Total Distance: 2.61

Total Time: 37.32
How it felt: I ran this after I got back to Colorado. The two 5 minute intervals were pretty difficult today. A little nervous about the 6 minute intervals next week, but even more nervous about the 8 min intervals next week!


GO TO WEEK 5!

Couch to 5K (C25K) Journey: Week 3

Here we go - week 3!

C25K Week 3 Day 1

Max run: 2.5 mins
Total Distance: 2.57
Total Time: 36:38
How it felt: I was nervous starting out today because 2.5 min runs (compared with the 90 sec runs I had been doing) seemed like a big jump, but again I surprised myself. If the C25K program is teaching me anything, it is teaching me that my body is a surprising thing.

C25K Week 3 Day 2

Max run: 2.5 mins

Total Distance: 2.57

Total Time: 36:32
How it felt: Today was a bit tougher. Not sure why. But I made it!

C25K Week 3 Day 3

Max run: 3 mins

Total Distance: 2.57

Total Time: 37:32
How it felt: I successfully upped it to 3 min max runs! Woo! Feeling pretty good. Next week I'm in Dallas.


GO TO WEEK 4!

Couch to 5K (C25K) Journey: Week 2

Week 2! I'm surprised that I have lasted longer than a week - it is sometimes so hard to create new habits and stick with things that you may not always like doing. Here's to 7 more weeks!

C25K Week 2 Day 1

Max run: 90 seconds
Total Distance: 2.42
Total Time: 33:26
How it felt: Today I ran with Ian! I went on a different path than usual because it had snowed the day before and the trails were still muddy, so we ran through the neighborhood. I noticed that my pace during my runs was a lot faster than usual - which I very much attribute to running with Ian. Normally I wouldn't have pushed myself so hard. ;-)

C25K Week 2 Day 2

Max run: 90 seconds

Total Distance: 2.57

Total Time: 37:32
How it felt: This run was surprisingly easy. I actually rather enjoyed this run. Hope I have more like it!

C25K Week 2 Day 3

Max run: 90 seconds

Total Distance: 2.57

Total Time: 37:07
How it felt: With how good the last run was, I was expecting this one to be the same. Unfortunately, for some reason, today was much more difficult. Oh well - your body is different day-to-day!


GO TO WEEK 3!

Couch to 5K (C25K) Journey: Week 1

Let me start out by saying, I paid for the "5K Runner" app, so I don't want to just put out there on the interwebs (for free) what the exact schedule is that I am following. I don't want to steal and disseminate intellectual property. They make a great app, and I highly recommend you part with the $2.50 and purchase it.

If you absolutely cannot afford the $2.50 (or the smartphone thing isn't for you) there are dozens of 'C25K' plans out there on the internet that you can find for free. This is a good C25K plan. Try following one of those plans and see if it works for you. :-)

C25K asks that I run 3 times a week, and sometimes the requirements differ from day to day during the week.

Every day starts out with a 5 minute warm up walks and ends with a 5 minute cool down walk. In between these walks, you run and walk for a certain number of minutes and repeat this a certain number of times.

Although the first 4 weeks or so (if you follow the plan exactly) you will probably only go about 2 miles at the most, I decided to repeat intervals several more times at the end. I didn't necessarily do this just to get more exercise (although it is), but I actually repeated intervals because if I run far enough on my particular trail, eventually I get to a nice over look of the mountains. However, I have to go about 1.25 miles down to get to this overlook, so in general I have been running 2.5-2.6 miles every day I run for C25K. It is definitely worth it to me... makes it like a treat at the end (or the middle, however you want to look at it). I don't run a loop - I run about 1.3 miles one way, and then return the same way.

C25K Week 1 Day 1

Max run: 1 min
Total Distance: 2.57
Total Time: 39:22
How it felt: I'm embarrassed to admit it, but 1 min is HARD! When you haven't run in a long long time, anything is hard I suppose. I was breathing really hard... but I did it. I loved being able to slow down and walk for 1.5 mins between each run.

C25K Week 1 Day 2

Max run: 1 min

Total Distance: 2.57

Total Time: 37:55
How it felt: About the same as last time. Maybe a little bit easier.

C25K Week 1 Day 3

Max run: 1 min

Total Distance: 2.57

Total Time: 36.51
How it felt: I felt pretty good about today, but still was pretty exhausted. Nervous about 90 second runs next week.


GO TO WEEK 2!

Couch to 5K (C25K) Journey: Why am I doing this?

Hey everybody,

I decided, in order to hold myself more accountable, I will publicly blog about my experience doing the "Couch to 5K" program.

Some background:
I have never been a "running person." In fact, I have always been one of those people who say running is one of the things I hate the most. I was mildly overweight ever since 3rd grade, and by the time I entered middle school, I was in the "definitely overweight" category. However, in 8th grade, by some spark of motivation, I decided enough was enough and lost 40 lbs, so I was back at a normal weight (first time I had been "normal" since I was 7).

I was always tall for my age and by the time I hit 5'6.5 sometime in middle school, I never grew any taller. Since I lost those 40 lbs, my weight has fluctuated 10 or 15 lbs. Right now is one of those times that I am +15 lbs. I would LOVE to get back down to my 8th grade weight, because I felt very healthy then, but I am finding it harder and harder to do.

I don't believe doing the C25K program will necessarily make me lose weight. I don't think I burn enough calories doing a roughly 2.5 mile jog 3 times a week for this to make a big difference in my appearance (unfortunately). What I am hoping that this program will do is make me a healthier, happier person, and I have the objective goal of being able to run 30 mins straight.

I know running is one of the best things I can do to increase my cardiovascular endurance - which is something I desire from this program. I want to make my heart stronger and lower my resting heart rate. My body just gets exhausted so quickly when I run, so I know it is a weak area of mine. I hope that this program is gradual enough that I will be able to build up my heart strength and endurance progressively, with tangible results. I live in Colorado and my husband an I like to hike. We have already climbed up several fourteeners together, and I'd like to do more. I believe this training will help me conquer fourteeners faster as well.

And finally, although I am not now, I would just love to be one of those people who love running! It's such good exercise and it's so easy! Just go outside! No gym equipment required. If I could learn to love running, this is something I could keep up for the rest of my life.

My stats:

• I don't have any "official" stats for myself. I hated running before this so my times are slow.
• I've run a full mile just a handful of times in my life. I think my best time was around 10 mins. It practically killed me to run a full mile without stopping so forgive me for not "tracking" my mile time before this program. At this point, I just rather not. :-)
• My "running pace" to actual runners would probably be considered a "light jog"
• I've done one 5K before, and that was in high school. I think I literally finished 3rd to last. Yep. No joke.

My equipment:

• iPhone with the "5K Runner" app that I paid $2.50 for
• It tells me exactly what I need to do each day, and has an audible trainer voice and timer that will tell you when to run and walk.
• MapMyRun app - to show me how far I've gone and how long it took. Also my mile split pace.
• Music on iPhone

Well, enough talk. Let's get to running!

C25K Week 1
C25K Week 2
C25K Week 3
C25K Week 4
C25K Week 5
C25K Week 6
C25K Week 7
C25K Week 8

Asher the Australian Shepherd

A couple of weekends ago, my brother-in-law and his fiance came and visited us during their Spring Break and they brought their adorable puppy.

He is a 3 month old mini Australian Shepherd. His coloring is red merle. On top of being just beautiful, he is really smart too.

World, I present to you: Asher.

Enjoy!