Adventures with Little Miss


Running Plan

Below is my running plan.  I am going to do my best to ensure that I follow it.  I am going to post once I complete a week to ensure that I am being both accountable to myself and hope that it will also keep me motivated based on my last post!

Week

Workout 1

Workout 2

Workout 3

One

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Two

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Three

Brisk five-minute warm-up 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 warm-up 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 warm-up 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)

Four

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)

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)

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)

Five

Brisk five-minute warm-up 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 warm-up 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 warm-up walk, then jog two miles (or 20 minutes) with no walking.

Six

Brisk five-minute warm-up 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 warm-up walk, then:

● Jog 1 mile (or 10 minutes)

● Walk 1/4 mile (or 3 minutes)

● Jog 1 mile (or 10 minutes)

Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Seven

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Eight

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Nine

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).


Motivation?

I was talking to another blogger the other day about Motivation and how you stay motivated.  Well I have been super tired every day after work and I have not been training.  I feel really crummy not training.  I really want to run that 5K. 

The issue is that when I get home from work (well on my walk home) my feet hurt SO MUCH!  I have been standing everyday for 8 hours and it is KILLING my feet. I have tired everything like soaking my feet and ice, nothing is helping my feet.

How is it that you all stay motivated?  What can I do to stay motivated… I think I am going to post and share my plan.  Hopefully that will help me be accountable to someone out there other than myself.  If you are reading this please share your ways to stay motivated.


Walk… Jog…

Well today was the first day at my new job.*smile* It was a long day of sitting and training videos (8 hours of them *Sigh*).  Although way better than what I did do before.  I did not sleep well last night so I have had little to no energy.  At Mr. first break at 6pm we chatted and whoa I felt like I had more energy (Thanks Babe).

I was going to take Dexter out for his walk… and decided no I am going to have a Jog/Walk.  So I grabbed my runners and my iPod and we went on our way.

We started by walking down 4 residential blocks (warm up) – keep in mind the last time I RAN was oooo that long I do not remember.  We jogged 2 residential blocks.  Did curb step ups for 2 minutes. Walked 1 residential block and jogged the last 2 and 3/4 blocks.

I am proud of myself!!! *Pats Back*  Plan for tomorrow go farther!


5K Goals!

When reading some of the other blogs and about the Couch to 5K, they had all stated in one way or another to have a goal or plan.  So I thought I would share some goals:

– Run a 5K (Lees Pharmacy Dundas Cactus 5k/1k 2010 & The Waterfront Trail)  both after my 9 weeks.

– Get a new pair of running shoes

– Take the dog on these runs

– Run 10K by December

– Share my running experience with Friends and Family

– Join a Clinic at the Running Room

– When I complete my 9 weeks, buy a new ipod.


Couch to 5K

Well I have really been thinking about my mental and emotional health.  I had though of my phyiscal health and wanting to be more fit and shed some weight, well I have decided no better time then the present.  I will be running by the end of the summer.  That is my goal.  It may not be a fast run, but it will be running.

I have decide to do the Couch to 5K Program.  I like as it is free. I may join a running clinic at a Running Room but I am not sure if I am at the level yet.  I have made (reformatted) the Workout Plan Cto5K [Google Docs].  I hope to start this week.  We well see how it goes.  I will blog along the way, and tweet my progress with the others who are attempting the same plan.

Off to dig out my running shoes and sports bras!!

Bloggers Who are C25K and Links:

– No Pain, No Pain: The “Couch to 5K” and Humane Design (article)

Barefootinvermont’s Blog

Chomply

Megan in Motion