Couch 2 5km - week 4 - day 4

Well today, after three failed attempts at the week four running program, I can safely say - COMPLETED!

I think the issue with the other runs was that I was trying to move to quickly still.
Today when I consciously slowed down my pace - I found it a much easier run, I was still puffing and felt like I was spent by the end of the last five minute run, but I still was able to push through.

Overall pretty happy:
4.2km in 0:32:26 with an average HR of 142.
Pace of 7:43 per KM - just remember that there are enforced walks in the couch 2 5km program, so it's not entirely accurate.

Attached the GPS graph of speed vs distance - was aiming for as constant as possible on the run - ignore the spikes as the GPS polls every 3 seconds and isn't a perfect flat line.

Couch 2 5km - week 4 - day 1

Today's run was a fail.
Warmup was all good, first 3 minute run was all good..... after that it was pretty much downhill.

The first five minute run I got to 4:30 total running time (30 second break) then the rest period was fine, the next 3 minute run I only JUST got to the end of the time.

The final five minute run - well between back pain, shin pain and just sucking and failing, I ended up walking it.

I think so far that I'm going to need to do this week again 100%.

Graph below from the GPS tracking - covered 3.7km at reasonable pace.

Couch 2 5km - week 3 - day 1

Well today was a challenge.
Big time.

Not only the time of morning I went for the run (0530) but also the last 3 minute interval.

I was really struggling by the end minute - almost - almost gave out but just pushed that bit harder to make it through.

No pain or anything like that just struggling to breathe.

Hopefully over the next two runs it will improve.

The 90 second run / 90 second walk / 3 minute run / 3 minute walk felt quite challenging.


Distance: 3.7km
Time: 00:29:47
Pace: 8.3 per km
HR Avg: 143
HR Max: 188

I'm pretty sure the max heart rate was right at the end of the last 3 minute.

All in all was good and i'm looking forward to the next one :)

Couch 2 5km - week 2 - day 3

Well I've finished week 2 now of the c2-5km program.
Not bad - I finished up with a little pain in the knee and shins but I think it's just because I haven't run in a while.

This morning I left the house at 535 am ... which is another challenge in itself.
Getting enough time in the morning before going to work is a pain in the arse.

The stats for the run where:

Distance: 3.5km
Time: 00:27:12
Pace: 7.46 per km
HR Avg: 141
HR Max: 178

Overall not a bad week of running, looking forward to the next week starting.

The knee niggles I'm not sure about - may get it checked if it keeps on giving... if it eases up and buggers off - well all good :)

So far the music selection has been pretty good and the effort required not to bad.

Couch 2 5km - week 2 - day 2

Well had a really good weights session last night - even managed to set a personal best in the deadlift:

KB Clean and press (2 sets x 10 reps - 20kg)
KB Swing (2 sets x 10 reps - 40kg)
KB Bench press (2 sets x 10 reps - 20kg)
Dumbbell flys (2 sets x 10 reps - 12kg)
Deadlift (3 x 128kg, 3 x 148kg, 2 x 168kg)

I was and am pretty happy with the deadlift - I'd like to get it so I can do 200kg deads eventually.

Followed up the weights with a little bit of medicine ball work:
10 medball situps
10 alternating throws (10 throws from each side of the body)
10 medball rotations (pass around the body to another person)

All up was pretty good.

Went for an early morning run today - 0610 start week 2 day 2 of the couch 2 5km.
Covered 4km with injuries - my shins, knee and back all felt very tender.

Stats of the run: 4km, avg hr:143 max hr: 182 time: 00:33:24 pace: 8.21 per km

I attribute this mostly to the pain I was in - I felt like my shins and back where going to give out - but I kept running, no guts no glory they say.

Or no pain no gain....

Either way weights tomorrow then running again Thursday.

Couch 2 5km - week 2

Sunday I did the first run for C2-5km w2, 90 second runs followed by 2 minutes walking.
6 intervals.

Not bad - by the end I was in a bit of pain from my back, but I don't think it was run related, just run aggravated.

I felt a small twinge in my back the previous Wednesday doing weights - so I think it was that. Unfortunately the final set of running was just to much for my back and I had to conk out (13 seconds to go)...so I will be doing this week over four runs instead of 3.

I don't expect that the c2-5km program will be compromised by me doing one extra run.

The 1st day of week 2 was 4.5km in 00:35:07l, avg hr: 145.

This gives me a pace of: 7:48 per km
Not fantastic - but it's interval based so averages out.