Another day done. Today’s run had a 3 minute Tempo run halfway through. Basically a tempo run is a notch above regular speed. At regular speed you should be able to hold at conversation and at tempo you can’t. The 3 minutes went by very quickly and wasn’t too difficult. Next run is Saturday for a 30 minutes steady run. I think we’ll try running to the garden for the work day. We’ll see. Feeling pretty great at the moment. Knee is fully recovered from last Friday’s 5k.
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So we finished C25K on Friday… what next? C25K.2? I stumbled across another program that takes it up a notch. Active.com’s 5k to 10k program. It’s an app but thanks to a fellow redditor I have the program in text form. Keri and I started this new program yesterday afternoon. The main difference between the programs are longer runs, more speed work, and no walking intervals. Exactly what we need.
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We did it! Took 42 minutes to run the full 5k. Changed up the route today so we’d run on the East Bay Bike Path along the water for most of the run. Nice and flat with only one hill. The bike path is the best place to run really so we’ll be using that from now on I think.
My progress chart is shown above. This thing is right above my desk and kept me motivated. I stuck to the program and ran every other day except last week when I caught a cold and had to take a couple days off. Ran two days back to back to make up the time since I really wanted to finish today. My chart basically just marked off each day I ran. W1D2 is the only day I repeated just for the “fun” of it. The multicolored day is marked to show the halfway point.
My advice to everyone doing this program is focus on the time and not the speed. Slow way down when you need to. Speed comes later. There will be days you can run fast and days where you feel really slow. It doesn’t matter as long as you are running and you do the time. Take rest days. I don’t recommend doubling up runs like I did unless you’re near the end of the program and feel like you can handle it. Even then you should be careful and run slow to avoid injury.
I started the program weighing in at 214.4 pounds and as of this morning weigh 196.2 pounds. Woot!
Going to take the weekend off then start Active’s 5k to 10k program.