So today I did week 6 workout 1 of the couch25k program. When I looked at it I thought it was going to be easy considering last week I did a 20 min jog non stop. So today’s workout was a 5 min warm up, 5 min jog, 3 min walk, 8 min jog, 3 min walk, 5 min jog and 5 min cool down for a total of 34 mins.
Last workout I ran at a speed of 5 because of the non stop jog but since it was back to intervals I decided to run at a faster speed thinking it would be no problem. So I ran at 5.5 which is just under an 11 min mile. The first 5 min jog was fine but when the 8 min jog hit I was feeling a little burnt out. I had to slow down with 3 mins left to 5.3. At this point I was feeling bad and everything was starting to get in my way. My hair tie wasnt staying in place an I started to get cramps. .. just overall feeling crappy. Right before the last 5 min jog I had to stop and take 2 mins to breathe as I was just feeling exhausted and defeated. I jogged my last 5 mins at a speed of 5 which was fine but I am feeling crappy about that workout. I got the best distance yet but thats because this workout was 3 mins longer than the other ones.
I did some weights after as well but the best part of it was the post workout shake. So I used my new chocolate peanut butter spread that has added protein and fiber and very low in sugar. So I put my vanilla protein, vegereens (for 6-8 servings of veggies), a banana, 2 tbsp of the choco pb, water and ice. IT WAS SOOOOO GOOD!! It tasted like a chocolate banana milkshake.
I guess all I can do now is hope next workout goes better.
Amazingly delicious with 14 g of protein, 1g of sugar and 5g of fiber in 2 tbsp
They have a ton more flavours I gotta try! Next will be cinnamon raisin almond butter.
So today was the dreaded week 5 workout #3. 5 min warm up, 20 min jog and 5 min cool down. I was worried as the 20 min is quite a jump from 8 mins. I decided I was going to jog slow because I didn’t want to burn out and my goal really was to just jog the 20 mins without walking…. and I did it!!! I jogged the whole time at a speed of 5 which is a 12 min mile… not my fastest pace or best distance but like I said my goal was to jog the 20 min. The small accomplishments definitely help boost my confidence and motivation. I feel great. If I have time this weekend I will redo this workout and try at it with varying speeds to see how it goes.
So I have had a rough few days (workouts aside). I have had a lot on my mind and I feel like it is starting to effect my motivation a bit. I have to do my week 5 workout #3 before the week is up and the best day to do is tomorrow morning. But I am just feeling so unmotivated. My mind is so preoccupied I just want to sleep in… but I still just set my alarm up to wake up for the run. I have the big run tomorrow. First 20 min jog non stop. I hope I am able to do it. To run the 20 mins would be amazing and hopefully I can clear my head while running from all this stuff going on. I will have to figure out if I am going to run at a slow steady pace or alter my speed while running… I dunno I guess I will see how I am feeling. I just don’t want to burn out too quickly. Anyways I hope the run goes well tomorrow. I will report back. Wish me luck!
So I just finished the couch25k week 5 workout #2. I am now at the halfway point in the program. I feel pretty good! So today was a 5 min warm up, 8 min jog, 5 min walk, 8 min jog and 5 min cool down. I was a little worried about the 8 min jogs as the longest I have been doing so far was 5 mins. So today I woke up got dressed and went downstairs to put my shoes on and I usually put my orthotics in my shoes and I switch them between shoes. So I took them out of my work shoes and while I was putting them into my running shoes I got a little distracted by the new way of tying my laces. After that I went and ran. While running I felt something was off but I continued. WHen I was done and I went upstairs I saw that I forgot to put the orthotic inserts in my right shoe *face palm*. So I was running with no insole or orthotics on one foot. sigh. I guess I was too eager to run. haha
Anyways so my run went really well. The first 8 min jog was so easy I was surprised. I didn’t focus on the time and just ran. At one point I was smiling while running because I was just so happy and impressed that I was feeling so amazing while running my longest interval yet. So the first 8 min jog I kept a speed of 5.5 which was the same speed that I did my 5 min jogs at the previous workout. My 2nd 8 min jog I maintained that 5.5 speed until the last minute and half where my breathing was getting a little too much so I reduced my speed to 5.3. I was able to finish the workout feeling good 🙂 It wasn’t my longest distance ever but it was my longest distance this week.
After I did weight for another 30 mins or so and finished up with a nice protein recovery shake. I put vegegreens, vanilla protein, mangos, a banana, and some plain greek yogurt. So good and good for you 😀
I won’t lie by saying I was feeling a little anxious about this workout because it was 5 min warm up then 5 min jog and 3 minute walk repeated 3 times. Last week was intervals of 5 min jog walk then 3 min jog and again and my last 5 min jog was pretty challenging. I decided I was going to slow down because I really wanted to focus on running each of the 5 minutes to the end. I did it!! I didnt have to stop once or slow down. I kept a speed of 5.5 which yes is slower than what I have been use to running at but those were for shorter times. I feel great! I am so happy I was able to do it.
I also tried some of the mental techniques to try and help me through the run and it was awesome. I focused on positive self talk while jogging. I kept telling myself I could do it and that my body has been working up to this and as long as I believe in myself my body would follow. I felt so much better. Usually my head is swimming with negative thoughts and reasons why I should stop. But not today! I know this week’s workout are going to be challenging but I am up for the challenge.
Another thing I changed was I found a new way of tying my shoe laces. I was annoyed that they would untie sometimes during my runs so I googled a good way of tying them and it was awesome. I felt a lot of support for my ankles and they never came undone. Here is the link on how to do it. http://www.healthontherun.net/running/how-to-tie-your-shoes-and-other-shoe-tricks/
After my run I did some weights as well. I worked on my biceps, triceps and back. When all that was done I made myself a nice post workout smoothie. Yum yum! I used vegegreens, vanilla protein, blueberries , mangoes and water. It was delicious!
I thought I would look through some old pics and take a new pic today and compare.
The pic on the left is me today and the pic on the right was 1 year ago. I have lost about 15 lbs I think since then. I still have more to go but I am focusing on the health aspect now instead of just the weight loss.