Last night after work I trudged over to the fitness center at work to get in my first running workout of the week. Okay, maybe "trudged" isn't the right word as I was reasonably awake. It had cooled off some by the time my shift was over, though it was still hotter than I would have preferred for outdoor running (I know, I'm such a wimp!).
This is my third week running, but I'm working on the 5th week of the C25K program. This week, each session is different. Next week all three workouts will be different, too. I'll be moving more quickly to endurance building as two weeks from now all of my running sessions will be long and uninterrupted.
Continuing with my friend's suggestion, I did a quick half-mile warm-up before stretching, and I think that really helped. I don't have any soreness yet today, and that's even after doing a strength training routine yesterday, too. Pretty exciting! It also means I'm probably going to need to up the intensity in my workouts soon or else I will start hitting a plateau.
The routine last night started with a 5-minute walk, followed by three 5-minute jogs with 3-minute walks in between, wrapping up with a 3-minute cooldown. I managed to cover 2.25 miles in 29 minutes, which is a 13:20 pace. It was a bit disappointing to see my time increase like that, but as I didn't want to push too hard at first and burn myself out, I eased off a bit compared to Saturday. At the same time, though, it seems I have to put in a lot more effort to maintain the speed the treadmill says I'm going compared to running outside, so it's entirely possible that had I been running outside I would have covered more distance. The treadmill should be consistent with itself, however, so as long as I'm using it I can at least compare my workouts.
September 27th or 28th will be my last workout of the C25K program, leaving me with 5 weeks to add miles and do speed drills before the race on November 3rd. Even though my pace last night came out as close to a 40-minute 5K, I'm sure I can easily get less than 35 minutes come race day.
Hopefully you've got some goals of your own that you are working on. Try to stick with them, and try not to set them unrealistically high. Also, be sure to set little daily goals as well as big picture ones, and if you don't meet them, pick yourself up and go again tomorrow.