Podcasts

I Will Refresh My C25K Podcasts This Year

I know, I know. I’ve been promising this for a while, but it will happen… soonish.

As you may or may not have known, my father was battling heart disease all last year and we lost him almost 3 months ago. Most of my day-to-day activities were in the role of care giver, as we those of my mother and brother. Things were hectic, but we all squeezed every last moment of family time that we could out of of 2013. So that is the reason for a lot of delays.

Now that we’re all finally starting to heal, and Spring may be finally showing itself, I’m thinking about my podcasts. So, with the exception of the 2011 Faves (which only featured Weeks 1-3), I will be refreshing the set. It came to my attention that I have not used a Justin Timberlake song on a podcast yet. That will be remedied. There will be more Kesha, Lady Gaga, Rihanna (songs that are not on the 2011 Faves playlist), Katy Perry, and other songs that have made their way to my “Most Played” iTunes playlists.

As always, you can suggest songs in the comments, below, or on Facebook. It doesn’t guarantee they’ll make the cut, but I don’t have all my favorite songs on my iPod (in order to save space), so I may need a refresher!

I just completed my first run of the year last night and it feels to be back out there, hitting the pavement. Running is so relaxing and therapeutic. I’ve missed it.

Stay tuned!

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Feedback Needed: New Set of Couch to 5k Podcasts Coming Soon!

Suz's Couch to 5k Running Podcast

If you’ve “liked” my Facebook page, then you already know what I’m up to. ‘Tis the season for me to hit the pavement and start running again. Last year, I created the “From 5k to 10k” podcast for everyone, and that was my big project for the year. This year, I’m not necessarily going up in distance and creating a half marathon set, but I have decided to make another set of Couch to 5k podcasts since those are still so popular.

What do I need from you? I’d like to know what type of music you prefer. So, hit the comments with your requests!

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Remixing My Couch To 5k Podcasts

Photo by aarmono on Flickr

Since I feel so comfortable with my running routine this year, and can already do 30 minute runs, I thought it was about time to start changing things up. I may have created a ‘From 5k to 10k’ Running Podcast, but I’m not really interested in training for a 10k at this time.

So, what do I do? Get better at my 5k training. And how do I do that? Add in speed work via intervals. I thought of this last night while reading a Women’s Health article about how our fitness/weight loss progress plateaus as soon as our bodies get used to a particular exercise regimen. Basically, we need to switch it up. We don’t have to spend hours on a treadmill or out on the road running. We just need to turn up the intensity a little more!

This is music to my ears because even as gratifying and peaceful as my runs are, I’m not really interested in workout out for more than an hour. I’d rather work harder for a shorter amount of time. And yes, this explains why I love HIIT workouts so much.

So, here’s what I’m going to do. I’m going to start my Couch to 5k plan over, but with a twist! When my voice prompts a run, it’s going to turn in as much of a sprint as I can. It’s just 60 seconds to start. I’ll shoot for that. Then, when it’s time to walk (recover), I’ll try to slow to a jog instead of a walk. I think these changes will both step up my workout, as well as continue to give me results. Win-win, right? Well, that’s what I’m hoping anyway!

I’ll keep everyone posted!

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‘From 5k to 10k’ Podcast – Week 9

Suz's From 5k to 10k Podcast

Ok, this is the last workout for my ‘From 5k to 10k’ Running Podcast! Sandwiched in between your warm-up and cool down walks is just one 60 minute run! You’ll do this same workout all 3 times this week and for however much longer you need to get ready for your race.

Go for it! I’m sure you’re ready!

Runtime is 1:10:59.

Download below!

[download id=”46″]

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‘From 5k to 10k’ Podcast – Week 8, Day 3

Suz's From 5k to 10k Podcast

Week 8, Day 3 finishes out on the same trajectory as this week’s other 2 workouts. You’ll still be doing two 30 minutes runs, but today’s walking recovery is just 1 minute!

Runtime is 1:14:03.

Download below!

[download id=”45″]

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‘From 5k to 10k’ Podcast – Week 8, Day 2

Suz's From 5k to 10k Podcast

Week 8, Day 2 is similar to Day 1’s workout. You’ll be doing two 30 minutes runs again, but your walking recovery is cut down to 2 minutes instead of Day 1’s five minute walking recovery.

Runtime is 1:14:03.

Download below!

[download id=”44″]

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