Dehydration?

Yesterday I went to the gym right after work. This is my new routine, since once I head home I keep finding other things to do. After about 30 minutes into my cardio workout I began to feel very light headed. Very much like I had felt when I passed out lifting weights a few months ago. So I ended my workout and got my head down by acting like I was fixing my shoe laces. The only thing that I can think that could have caused this was improper hydration. I felt a bit off even once I got home and didn’t begin to feel normal until I drank more water. So I am filling the water tank today to make sure I keep myself hydrated. I am hoping that a lack of proper H20 levels is what is causing these problems.

Couch to 5k – Week 3 (once again)

This evening I finally got back into the Couch to 5k program. I sorta fell out of the groove there for a couple of weeks. But I am back and am going to stick to it. I did find this week 3 run to be a bit more difficult than I anticipated. I didn’t make it through the first 3 minute run, but I was able to get through the second one and I added another 3 minute run onto the end to help me get back home a bit faster.

I also am changing my form while I run. I was having significant pain in my knees a couple of weeks ago. I believe it was because I was ‘heel running’ instead of ‘forefoot running’. To see what the difference is you can check out this site.

As I type this right now my knees don’t hurt at all from this evening’s run! Progress is being made!

Missing Motivation

This past week and a few days have not gone as planned. I haven’t been running or going to the gym. I still need to start my Week 3 second run. So I have fallen off track with the Couch 2 5k plan. I also haven’t been to the Gym at all. So my additional cardio and strength training isn’t happening. I am not sure what has happened but I seem to have lost my motivation, or maybe I just misplaced it…. My desire to do just about anything has plummeted to zero. I admit that I haven’t been feeling that amazing and my wife has been sick for the past few days, but I can honestly say that I can get off of my bum and be active with a sore throat and a cough. It is really just a convenient excuse for me.

So, I think I am writing this more as a confession of my laziness this past week and an attempt to re-discover my motivation that has gotten me to where I am today. I am now 25lbs lighter than I was 4 months ago and in the best physical shape I have been in for years and years. This is certainly not the time to stop, this is the time to keep pushing forward even when I don’t want to. This is the time to prove to myself that I can do this. I can get to my goal weight and I can run a 5K. I can do this, I just need to stop finding excuses to be lazy and get out there and hit the gym and the street with my running shoes. No more excuses. Tonight, I am running my second week 3 run and heading to the gym. My plan is simple, no more excuses.

Week 3 Run #1

This past weekend was a bit crazy so I didn’t get to my first Week 3 run until last night. The 3 minute runs were extremely challenging last night. I wasn’t able to complete the second 3 minute interval, I got maybe half way through it. Wednesday I will try again and hopefully have more progress. My shins didn’t hurt last night but just below my knees began to get sore during the first 3 minute run. I think in time my body is going to get used to this movement and the pain will will begin to go away. At least I hope it does or running a half-marathon will end up being an extremely painful experience!

Couch to 5K Week 2 Completed

Last night I completed week 2 of the Couch to 5K program. I did this final run for the week on the treadmill at the Gym. I found it more difficult to keep my posture upright when I was on the treadmill because I kept looking at the numbers on the screen. I also found that mentally it was more difficult since I was able to see my speed on the treadmill. Based on my overall distance I run much slower on the treadmill than I do when I am out on the road. My shins and my knees also hurt a lot this morning from last nights run. I was most likely running improperly from looking down and not straight ahead. Not a good thing for a new runner trying to avoid injury.

I am going to give my shins and knees a couple of days rest from running and then jump into Week 3. I doubt I will attempt my runs on the treadmill anytime soon either, the open road is the way to go for me.

I have also gained about 2 lbs this week so I am going to jump onto the Elliptical some more to burn more calories, and begin watching what I eat better. I have been an eating machine the past couple of weeks.

Couch to 5K Week 1 Completed

Yesterday evening I completed the third run in the Couch to 5k Program! This means I have completed the first week of the program. I had a bit of a set back when I attempted my third run on Tuesday and was only able to get half way through the run before having massive side pains. I attempted it again yesterday and that run was really good. I am running with a podcast that tells me when to run and when to walk. This is very helpful, so I don’t need to keep monitoring my watch. After the run was done I still had some distance before getting back to my front door so I began week two last night as well. I ended up doing a 5k in 40 minutes with my combined running and walking intervals. Having victory over week 1 feels really good. And having done a couple of intervals of week 2 I am excited to be beginning the next week.

Here is the basic C25k program:

Week 1 – You follow this plan three times the first week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Alternating Intervals
60 seconds of running
90 seconds of brisk walking
Cool Down
5 minute cool down walk
Total Time: 30 Minutes


Week 2 – You follow this plan three times the second week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Alternating Intervals
90 seconds of running
120 seconds of brisk walking
Cool Down
5 minute cool down walk
Total Time: 30 Minutes


Week 3 – You follow this plan three times the third week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Repeat this Twice
90 seconds of running
90 seconds of brisk walking
3 Minutes of Jogging
3 Minutes of brisk walking
Cool Down
5 minute cool down walk
Total Time: 28 Minutes


Week 4 – You follow this plan three times the fourth week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Then do this
3 Minutes of Jogging
90 seconds of brisk walking
5 Minutes of Jogging
150 seconds of brisk walking
3 Minutes of Jogging
90 seconds of brisk walking
5 Minutes of jogging
Cool Down
5 minute cool down walk
Total Time: 31.5 Minutes


Week 5 – Day 1 During Week 5 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
5 Minutes of Jogging
3 Minutes of brisk walking
5 Minutes of Jogging
3 Minutes of brisk walking
5 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 31 Minutes


Week 5 – Day 2 During Week 5 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
8 Minutes of Jogging
5 Minutes of brisk walking
8 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 31 Minutes


Week 5 – Day 3 During Week 5 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
20 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 30 Minutes


Week 6 – Day 1 During Week 6 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
5 Minutes of Jogging
3 Minutes of brisk walking
8 Minutes of Jogging
3 minutes of brisk walking
5 Minutes of jogging
Cool Down
5 minute cool down walk
Total Time: 29 Minutes


Week 6 – Day 2 During Week 6 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
10 Minutes of Jogging
3 Minutes of brisk walking
10 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 33 Minutes


Week 6 – Day 3 During Week 6 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
25 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 35 Minutes


Week 7 You follow this plan three times the seventh week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Then do this
25 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 35 Minutes


Week 8 You follow this plan three times the eighth week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Then do this
28 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 38 Minutes


Week 9 During this week you will be running a 5k each day that you run with one day of rest between runs.
Warm Up
5 minute brisk warm up walk
Then do this
30 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 40 Minutes

This Couch to 5K Program was created by Cool Running and can be found at their website.