Couch to 5k


Week Date Workout 1 Workout 2 Workout 3  
1 8-Sep 20 20 20 min
1.22 1.31 1.34 miles
3.7 3.9 4.02 mph
198 205   cals
2 15-Sep 20 20 20 min
1.37 1.4 1.39 miles
4.1 4.2 4.2 mph
233 253 252 cals
3 22-Sep 23 23 23 min
1.59 1.61   miles
4.2 4.2   mph
275 297   cals
4 29-Sep 31:45 31:30 31 min
2.22 2.08 2.12 miles
4.2 4 4.1 mph
    370 cals
5 6-Oct 31 31 30 min
2.11 2.11 2.02 miles
4.1 4.1 4.1 mph
372 382 353 cals
6 13-Oct 34.00 41:29   min
2.2 3.1   miles
  4.48   mph
      cals
6a 20-Oct 34     min
2.25     miles
4     mph
369     cals
6b 27-Oct 34 33 32 min
2.3 2.3 2.27 miles
4.1 4.2 4.3 mph
410 432 412 cals
6c 3-Nov 33 32   min
2.3 2.27   miles
4.2 4.3   mph
432 412   cals
7 10-Nov 25     min
1.72     miles
      mph
      cals
6d 17-Nov 34     min
2.36     miles
4.2     mph
439     cals
7 24-Nov       min
      miles
      mph
      cals

 Saint Sebastian 
Patron saint of athletes

Do you not know that the runners in the stadium all run in the race,
but only one wins the prize?
Run so as to win.
Every athlete exercises discipline in every way.
They do it to win a perishable crown,
but we an imperishable one.
Thus I do not run aimlessly;
I do not fight as if I were shadowboxing.
No, I drive my body and train it,
for fear that, after having preached to others,
I myself should be disqualified.
1 Cor. 9:22-27

Notes:

11/18/2014:  I have come to the conclusion that the pace of this program, once I hit week 6, is increasing just too fast for me.  I'm going to be repeating this week until I don't feel like I'm dying in the middle of it!  But I am not quitting.  Got to keep going.  I like how I feel and the what I am seeing on the scael and with my clothes too much to quit.



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