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Tuesday, May 15, 2012

Couch to 5K - Week 1 Day 1

I didn't get to the gym yesterday as I normally would have, but I have an excuse. Sunday night we had a game night at church after the evening service and I played Ultimate Frisbee for at least half an hour. It definitely showed how out of shape I am, because after just a few minutes I was huffing and puffing away like I was going to die.

I mentioned the C25K program in my last post. There is information about it at www.c25k.com, and the weekly running plans are at www.coolrunning.com (http://www.coolrunning.com/engine/2/2_3/181.shtml). Here is how I paced it out on the treadmill:

0.00-5.00 - 3.5-4.0 mph
5.00-6.00 - 6.0 mph
6.00-7.30 - 4.0 mph
7.30-8.30 - 6.0 mph
8.30-10.00 - 4.0 mph
10.00-11.00 - 6.0 mph
11.00-12.30 - 4.0 mph
12.30-13.30 - 6.0 mph
13.30-15.00 - 4.0 mph
15.00-16.00 - 6.0 mph
16.00-17.30 - 4.0 mph
17.30-18.30 - 6.0 mph
18.30-20.00 - 4.0 mph
20.00-21.00 - 6.0 mph
21.00-22.30 - 4.0 mph
22.30-23.30 - 6.0 mph
23.30-25.00 - 3.5 mph
25.00-30.00 - 3.0 mph

Total distance, 2.14 miles. This averages out to a 14:01 mile. When I was in 8th grade, I managed to run the mile in 6 minutes, 59 seconds, so I have quite a ways to go to recover that.

It helps to have goals, and I'm not sure what they are just yet. I would like to run a 5K this year; I hear there is one at the Bible college in Ankeny, and I might even be ready for it. That first one will likely not be very speedy, but I'd like to at least take less than 33 minutes to finish it. Perhaps, with practice, my goal will be to run a sub-24 minute 5K and a 6:30 mile.

Wherever you get your exercise, be it inside or out, I hope you take time to get a little movement in today.

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