Couch to 5K: Week 4, Day 3

By Skip

Last day of week four…..

“Officially,” here is what is planned for me:

  • Warmup 5:00
  • Run 3:00
  • Walk 1:30
  • Run 5:00
  • Walk 2:30
  • Run 3:00Walk 2:30
  • Run 5:00
  • Cooldown 5:00

I don’t have to keep repeating but I doubled up the workout again today…. What can I say… I am motivated AND addicted!

I will take this opportunity to tell you about a Nike+ app feature… it is called the POWER SONG.  It is a song of your choice from your playlist that kicks in at the end of your workout to give you that extra push to give you the opportunity to “bring up your numbers.”  I made the mistake the other day to choose a song that had multiple tempo changes in it and really screwed me up 🙂

Question for you:  What would be YOUR power song?

If you liked that post, then try these...

RSR 19 - The dangers of overtraining and burnout on March 9th, 2011

RSR 17 – A day off after my time off.. hmmmm... on March 7th, 2011

First bike ride of the year and technology mishaps on February 2nd, 2011

The first day back in the pool on February 1st, 2011

Picking up speed on January 14th, 2011

Filed in: C25K Training • Friday, January 22nd, 2010
 

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2013 Upcoming Races
 
Labor Day Duathlon
9/1/13, Coconut Creek, FL
 
Short Course Duathlon Nationals
10/26/13, Tuscon / Oro Valley, Arizona
 
Turkey Duathlon
11/28/13, Coconut Creek, FL
 
Space Coast Half-Marthon
12/1/13, Cocoa, Florida
 
Last Chance Duathlon
12/14/13, Naples, FL
 
Jingle Bell Jog 5K
12/21/13, Sunrise, FL
   
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Ragnar Relay, Florida Keys (Ultra)
January 4-5, 2013, Miami to Key West, FL
Results: 32:59:17
 
Disney Family 5k
Orlando, FL, 1/11/13
Results: 18:41
 
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(Goofy Challenge)
Orlando, FL, 1/12/13
Results: 01:32.02
 
Disney 20th Anniversary Marathon
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Orlando, FL, 1/13/13
Results: 03:30:41
 
A1A Marathon
2/17/13, Ft. Lauderdale, FL
Results: 3:10:11   --   BOSTON QUALIFIED!
 
 
2014 Scheduled Races
 
A1A Marathon
2/16/14, Ft. Lauderdale, FL
 
Boston Marathon, Boston, MA
4/21/14, Boston, MA
 
Cellcom Green Bay Marathon
5/18/14, Green Bay, WI
 
Standard Distance Duathlon
World Championships
TBA, Pontevedra, Spain
 
Ironman Wisconsin, Madison, WI
September, 2014
 
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About

So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)