Starting C25K Week 4!

C25K Week 4 Day 1
Even though it was hot, I pretty much made it through day 1.  Knowing that the segments were longer, I tried to pace myself accordingly.  I was SLOW.  I'm talking truly Reverse-Flash going on here.  Moving so slow you don't even see me move!

Okay, not quite that slow, but definitely not anywhere near close to race pace.

There is a variation in the setup for Week 4 from the app I use to the website.  Here are the differences:

Website	App
5 Minute Warm Up Jog 3 Minutes Walk 90 sec Jog 5 Minutes Walk 2 1/2 Min Jog 3 Minutes Walk 90 sec. Jog 5 Min Cool Down 5 Minutes	5 Minute Warm Up Jog 4 Minutes Walk 2 Minutes Jog 6 Minutes Walk 3 minutes Jog 4 Minutes Cool Down 5 Minutes

In the first 4 minute segment, I had a bit of a mis-step that made me pause for a little bit.  I got right back to it.

I kept moving all the way through the 6 minute segment!

So, I'll keep moving forward with the C25K plan as-is.  The end of week 5 is the tell-tale test.  At the end of week 5, it's a solid 20 minute run!

Totals for Last week!
My mileage for last week topped out over 20 miles!  The grand total came in at 20.67 miles for the week.  My three week total is 46.14 miles!

Steps were all over 10,000 for the week.

Sun	Mon	Tue	Wed	Thur	Fri	Sat
11630	11322	10936	11043	11564	10639	10610

Coming in at a grand total of: 77,744 Steps for the week!

WDW Marathon Weekend 2017 Plans
My plans are coming together for Marathon Weekend!

Room is reserved!  Going for Pop Century again, of course.  Why stop a good thing?  I've got the routine down solid from there, so I can pretty much go on automatic when that alarm goes off at 2:30 AM!  :)

I've got a NICE surprise!  I was checking out Southwest and discovered when they released January 4th early AM flights that I had enough points to get the flight for "FREE"!  (Still had to pony up Terrible Service Administration fee, and I also decided to get  the auto-check-in feature.)  My business trip to California ended up getting me a lot of points to use!  

Southwest opens up flights for the remainder of January through March 7th on July 7th.  So, late next week I should see what I can get for my return trip.  Any way I figure it out, with the free flight down, it's cheaper than driving.

Flying down and back will also save my legs from being cooped up in the car all that way coming back!  This year was probably the worst, as my legs were VERY sore and being inactive all that way was no fun.

Weigh-in

Tomorrow is weigh-in day.  I've not snuck a peak this week, so I have no idea where I'm going to end up at in the morning!

Thanks!

For those of you that let me know that you do indeed read all of (or most of) my posts, I appreciate it.  I hope in the very least that some of it ends up being entertaining to read.

Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me! Check the link above to see my current and past races.

Recap of this past week

Activities for Last week - Week 2 of 31

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

C25K W1 D3 1.98 Miles

C25K W2 D1 3.07 Miles

C25K W2 D2 2.32 Miles

C25K W2 D3 3.1 Miles

Walking 3.3 Miles

So, for the week that has put me at 14.72 Miles of activities, with a running total of 25.47 miles since starting on 6/5/16.  

I keep swearing that I'm going to get the bike out during the weekends.  I HAVE to get it out next weekend and take it for a ride!

The week ahead - Week 3 of 31
I've started this week off with getting over 11,000 steps in for today.  In the very LEAST, I want to get 10,000 steps a day.  Something to strive for each and every day.  

Monday-Wednesday-Friday are my scheduled C25K Days, and big changes come up on the routine for this week.  

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)

I will be using the timed method.  So, that 3 Minutes of Jogging, at this point it seems HUGE.  All I can do is tackle it tomorrow and see how it goes.  Week 2 started off rough, but by Friday things were clicking together much better.  I hope that I can minimize repeating weeks.

I just have to remember, at my best, I was up to 8 Minutes of Jogging with 2 minutes of walking.  That was also the summer that we had temps in the 90's for several weeks of my training!  In re-reading my first 1/2 Marathon story, I had totally forgotten that I had jogged at least 4 of the first 6 1/2 Miles!

I know I have it in me!  It's just 3 Minutes, twice!

Other POI's
So, the selection of other jump ropes at Wally World were less than desirable for my tastes.  No, I really don't want a pink sparkly rope or a purple one.  The other ropes were all similar to the cheap plastic one I already picked up.  I may just break down and order the one from Amazon that keeps appearing in my suggested items, now that I've bought Buddy Lee's Jump Rope book!

In the very least, I've been spending 30 seconds to a minute before running kind of mimicking jumping rope and it seems to be helping the shaky ankle.  Yes, the ankle I injured several years ago still gives me fits.   Friday's run I felt much more stable than I have on it in a LONG time.  Today, it hardly bothered me at all!

When I went to put my shoes on to walk Saturday, I noticed that those were the shoes I had been running in all week!  OOopps!  Oh, well.  At least those shoes don't really have that many miles on them, so they're okay to still run in.  I'll have to make sure that my new shoes are put in a more prominent place for me to grab them Tomorrow!


Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me! Check the link above to see my current and past races.

Excuse me, while I pull out my ugly stick... AND BEAT THE CRAP OUTTA THIS PRO-JUNK TREADMILL!

Great!  I was feeling good today, so I was determined that I was going to run today.

I get ready and go to head out the door... it's raining.  Just having not been feeling well the past couple of days, I decide that running in the rain isn't such a good idea right now.

I then decided to plug in the piece of junk Pro-Form 930i treadmill.  From now on, it's to go by the name Pro-Junk.  As I've stated before, I've had problems with this machine ever since the 90 day (yes, should have been a big $Q#!!#@$'n warning right there) ran out, it's had problems.  Mostly not recognizing button pushes.  Not so bad if you're just walking along for an amount of time, but trying to do the C25K program on this Hunk-o-garbage is now next to impossible.

At least I chose Week 5 Day 1 to return to treadmill running on, which has some longer run/walk segments.  For the first 18 minutes, the Pro-Junk had me fooled.  It was working normally again.  Then after my 2nd run segment... doesn't recognize button pushes.  ARGH!  I mess around with  the controls for almost a minute before it finally slows down.  Then it was all downhill.. wait.. No!  It wasn't downhill, as the damn deck is stuck at an incline since it won't recognize the buttons.  Well, my legs got a better workout I guess.

I manage to get through my workout, albeit with a highly elevated stress level.

If anyone is in the market for a treadmill, I'd recommend that you NOT look at Pro-Form Fitness. 

Oh, and for those of you that may ask, the recommended fix is a new control console, which costs over half of what I paid for the treadmill to begin with.  Up yours, Pro-Junk Fitness.  From other message boards on the Internet, I've found that people have changed out the control console to be faced with the exact same problem, as little as a week later.


Thanks for putting up with this post!  Regards,

~Kipp

Running to 2012... and BEYOND!
Walt Disney World 1/2 Marathon - January 7, 2012