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Wednesday, May 1, 2013

Couch to 5K - Fitness Corner Post

Three of our esteemed bloggers are doing Couch to 5K and we're looking for you to join in! It's simple and fun! Who's in? Cassie has a story about how the simple and fun things can change not only our fitness...but our lives.
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In my first Fitness Corner post I discussed making realistic goals. I also mentioned that I was am a runner. I haven't always been a runner. In fact, I was terrified of running even when I started. I set out originally in 2007 with the Couch to 5k fitness plan with the hopes of running one mile but just days into the program I realized that not only was running 1 mile possible, but that I wanted to strive for more. And I did.

Running kept me sane during so many obstacles in my life. It made me realize i had strength when I didn't realize I had it. I started to believe in myself...and so much more. My running story and relationship with running goes deeper than merely steps on the road. You see, I am a musician. I studied music from the age of 6 and wanted nothing more than to be a musician for a career. I studied hard and lived the lifestyle of a true music geek. I went to college for music and when I was 23 discovered that I'm losing my hearing. I'm not going to go into exactly how devastating that was, but I'm sure you can understand. My world got turned upside down on me. I was still a driven individual, but I had no direction. Most of the time, I spiraled. For a time I decided to turn my back on music. There were too many emotions. Too many lost notes that my ears would never hear. Too much effort put into something that I couldn't bring myself to do anymore. I felt so lost. But, completely letting go of music felt like the right thing to do. I took a desk job and did things that made me happier...and that worked for awhile but the wind had been taken out of my sails. I didn't know what I wanted from life any more.

Then I started running. Each new mile I was able to log was a victory. All of those people who thought a 280lb woman couldn't run saw me and I felt so much pride. The day I finished my first half marathon was the day I decided that I was capable of anything. If I can run 13.1 miles, I can do anything.

And the strange thing is that all of that gave me the courage to get back into music. I'm no longer a musician but I run a small music organization. People often wonder about the passion I pour into my job. Most of them don't know about my hearing but they can see my passion.

Running gave me the courage to be passionate. It gave me the strength to look beyond the missing notes. Not only is it a powerful sport, it is an easy one. You don't need a gym membership. Heck, you don't even need shoes! You don't need any special skills. No supplies. You just set out and go.

Now, like I mentioned before, I'm quite out of shape now. My aforementioned job that I love also keeps me quite busy and I haven't spent time running lately so my stamina is down, which is why I re-started the Couch to 5k program on Monday...and I want you to join me!

Not a runner? Give it a shot. I'm right here with you! Already a runner? Set a goal for running. Perhaps you'd like to get a better time. Really can't run? How about giving walking a shot. Whatever the case, let's do this together! On July 20th, I want everybody to run (or walk) a virtual 5k. Couch to 5k is simple, interval training (and do check out all of the available apps and podcasts for the program, many are free and very helpful!).

The first week starts off with a five minute warmup walk, then alternating between 60 second running intervals and 90 second walking intervals followed by a 5 minute cool down. The whole workout should total 30 minutes. Each workout is designed to be done three times per week.


1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup 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 warmup 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 warmup 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)
4 Brisk five-minute warmup 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 warmup 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 warmup 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)
5 Brisk five-minute warmup 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 warmup 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 warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup 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 warmup walk, then:
  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
(plan copied from Cool Running Training)

 I don't have all of the details yet, but I want to continue to check in with you. Let me know who is up for this! Bloggers from Teaching Ain't For Heroes and Mommyvan wanted to share their thoughts with you as well. Check out their posts!



 

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