C25K - Week 4

Here I am in Week 4 of C25K already - I just want to start this weeks Blog by saying Thank You to all my lovely MFP friends who have given me encouragement this week and in previous weeks. You know who you are :)  




MONDAY - Rest day (allegedly!) Just did a regular dog walk today - with two small jogs right at the end. Oddly enough my girls, Phoenix and Bobby have quite got into the swing of this Dog-Jog lark and were raring to go today!  They seemed rather sad that I didn't bother doing a dog-jog -  I forgot to put my ipod in my pocket so I'm going to use the excuse for not jogging! I did do sit ups today though - so I sort of redeemed myself!

TUESDAY - C25K - Week 4 Day 1 - My cough and cold are pretty much gone so hopefully I'll feel ok about moving on to week 4 this week. So far I've found the C25K progression ok - I know that it's made all the easier because I run on a treadmill and not outside on concrete paths and roads though. Although I know this program is designed to get me running 5k in 9 weeks I'm still not convinced that I will actually manage it.  I mean, 5k?  That's just a tad over 3 miles for goodness sake!  I am managing to run a little over 1 mile at a stretch at the moment (on my treadmill of course!) but somehow I just don't see how on earth I'll manage 3 miles. It seems like a big jump from the mile I'm running now to that ultimate goal!

WEDNESDAY - Rest day (allegedly!) Did the Dog-Jog today - we all love it - although my ipod almost came to grief when it jumped out of my pocket and smashed onto the pavement!  Eep! Doesn't seem to be any harm done thank goodness. I can't afford to be buying new hardware at the moment!  Too many other things to buy!  That said, my ipod is my constant companion as I listen to talking books on it all day long when I'm working alone.  It keeps me sane!  Well, sort of!  Bobby (my little Patterdale Terrier) continues to pull like a train which makes things less than easy! 

 Here's the wall that I look at when I'm on my treadmill.  When I first started to get into my treadmill I would fixate on the dials rather than enjoying my workout.  So I put a note up there saying LOOK AT ME NOT THE DIALS (you can't see that note as it's just out of view) and then started to add a few interesting things to look at - like my target weight, a picture of myself and Neil on holiday, postcards from holidays and reminders of things I need to do before I press the START button!

 
 After I got my Polar Heart Rate Monitor I realised that the calories my treadmill was suggesting I was using was a far far cry from what I was actually burning... so, I stuck a post it note over that part of the readout so I take no notice of it now    - and wrote a reminder over it that I need to walk at 3.7mph and jog at 4.4 mph (that jogging speed needs to be adjusted now though)

THURSDAY - C25K -  Same old same old - started the day with a dog walk down "pig lane" followed by my second go at week 4.  My legs felt very tired today during the first 2 reps of jogging.  I'm not quite sure why.  Part way through the second set I came up with a thing I'm calling *Udder Hands which took my mind off my legs - and once I ignored the ache it went away!  :)    (*Udder hands - imagine your hands as you jog, when they push forward I made a sort of action like you would if you were milking a cow with each hand every time it was pushing forward - yeah, sounds odd I know, but it distracted me enough to make me forget my tired legs!)  


FRIDAY - Rest Day  Well, a rest day it was! Just a dog walk and sit ups to report today - and and I went to work which involves cycling around a bit. I was just wondering - can I add lifting a pint and throwing darts as a sporting activity?  Hmmm... thought not! Still - it was a thought!

SATURDAY - C25K - ? My final run on week 4 so I upped my jogging speed a little during each increment, finishing at 5.1mph.  At this point my HRM got up to 154 beats per minute which is what it set as my maximum rate. I thought this was a little low so I've upped it to 160. I'm trying to keep to the recommended 154 max but if I go over it a little I'm not going to be driven crackers by the alarm!

SUNDAY - Rest day however, this is actually -  Sunday - Run A Mile day.  Last weekend I ran something like 1.25 miles but I forgot to zero my counter on the treadmill - a senior moment, don't you know?    Today I jogged (all be it slowly) for 1.75 miles   Hoobloodyray!  Amazing for me!   STOP PRESS - had a darts meeting on Sunday afternoon which involved drinking two and half pints of 1664 followed by take away after the pub. Not good when you're trying to maintain your weight..... Watch this space.....

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Netty's Weekly Fitness Updates - a day by day account:

This weeks Running/Walking/Jogging Target is 13 miles.

Day	C25K	Treadmill	Dog Walking	Sit-Ups	Running Total - Distance Covered	*	Notes
Monday	*	*	2.0 miles	200 reps	2 miles	*	*
Tuesday	2.10 miles	*	1.6 miles	*	5.7 miles	*	*
Wednesday	*	*	2.5 miles	250 reps	8.2 miles	*	*
Thursday	2.14 miles	*	1.5 miles	*	11.84 miles	*	*
Friday	*	*	1.5 miles	*	13.34 miles	*	*
Saturday	2.25 miles	*	*	*	15.59 miles	*	*
Sunday	*	1.75 miles	*	*	17.34 miles	*	JOGGED for 1.75 miles today.  :)

Thanks for reading. Please leave me a comment - even if it's just to let me know you passed through....