Third Week

Interval

• 5 minute warmup
• 90 second run
• 90 second walk
• 3 minute run
• 3 minute walk
• repeat 1 time
• 5 minute cool down

First Run

Ran Monday afternoon.....a holiday. It was really warm outside. Shouldn't have worn the undershirt. Live and learn.

Second Run

I had to move my second run to Thursday because Wednesday was raining and there was only 1 creepy dude in the park. It was much warmer, but my pace turned out to be faster.

I don't carry water and I needed it. I'll have to solve the problem.

Third Run

Saturday morning. Went to a different park. The track was rubber and felt good.

I could have gone for another full interval.

My knees were feeling better, but the outer part of my feet were killing me on Thursday's and Saturday's run.

While my Brooks don't have a lot of mileage on them (like very little), I tried a different running shoe store to see what they had to say. He said the Brooks could be overcorrecting my overpronation.

So, he fitted me with Mizuno Wave Inspire 6.

There wasn't much of a fitting process. We will have to see if that's a problem. I also told him my heel felt loose. He said he'd relace them, but I'm not sure that he did. Fortunately, on my last three pairs of running shoes, I had them laced all the way up (that last eye at the top) and that only secured my heel. We'll see if that works here.

I guess I'm not super impressed with the sales guy at fist impression. On the other hand, he just might be super good at his job.

Week 2

The Interval

• 5 minute warmup
• 90 second run
• 2 minute walk
• repeat for 6 intervals
• 5 minute cool off

First Run

ran on Sunday afternoon

was chilly, but wore a long sleeve wicking shirt under short sleeve. Worked well and didn't need the vest. Ended up doing this all week.

Knee felt pretty good.

Second Run

Wednesday after work. At the park before the sun went down.

Felt really good.

In fact, the week had been crap and this run felt really good.

Third Run

Friday after work. Was running a bit late. Ended up throwing me off a bit and cut off about 2 minutes of warmup.

Maybe because of the shorter warmup---knees a little tingy.

Was cold and raining. Took the Nike+ off because afraid it would get soaked.

Only two people in the park, which felt weird.

Notes

• This podcast really rocks.
• There's a turn that smells like Christmas trees---really the best turn ever
• I really do feel better after
• Need to figure out a routine that will let me run right after work. I way prefer to have the sun---Sunday, Monday, Wednesday and then change it to Saturday? (this week will just be rough)????

Week One

7 months ago, something changed.
Total downward spiral.
Lost 50 lbs.
Now it's time to do something about it.

iPod Nano, Brooks running shoes, Nike+ and the C25k podcast.

This weeks interval:
5 minute warm up
60 second run
90 second walk
repeat for a total of 8 intervals
5 minute cool down

Sunday--1st run
mid-morning, cool, & sunny
realized very quickly my cardio sucks ass.
Skipped one running interval because I was crazy bad winded.
Monday morning was a little achey.

Tuesday--2nd run
early evening, sun went down, much cooler than Sunday
cardio was better, did all the intervals, but probably slowed my pace a bit.
No soreness.

Thursday--3rd run and last for the week
before sunrise, dark, cold
Ran in the morning because it was going to be 29 degrees after work.
Felt good. Cardio a bit better.
After, my right knee was super stiff for about 24 hours. (old football injury--maybe related?)

Because there's a seriously cold wind chill, I won't start the week until possibly tomorrow.

Notes:

• The Nike+ is awesome. Keeps track of everything (and I haven't even really tried to figure it out.) You don't need Nikes.
• The podcast is great. He keeps track of the intervals and the music is not boring.
• If you're going to listen to a podcast while using Nike+, you have to start the podcast first, and then start a basic workout on the Nike+.