Posts Tagged "couch-to-5k"

Knocked the Dust off my Couch to 5k Podcasts!

It has really been a few years since I regularly used my Couch to 5k podcasts and I thought, “oh heck. Why not?!” I love getting outside when the weather gets nice. I’ve been walking a lot, thanks to my Motiv ring fitness tracker (which I still love a year into using), and finding out my health insurance company rewards me for meeting daily steps goals.

And what better way to get a lot of steps in than running? So I busted out my Couch to 5K podcasts. But listening to them I couldn’t help be note how outdated they sound! Then it dawned on me that I made the one I was using way back in 2011! And that was the newest of the c25k podcasts I’ve shared!

So, as I was running and laughing at Cee-Lo’s “F*ck You,” I thought: “What if I do another refresh?”

I don’t even know if people use my podcasts anymore, or if apps have made this all obsolete, but the thought did cross my mind. Of course I’d have to find the programs I use to make them, as well as gather a list of songs people may want to hear. I am waaaaaay out of the loop with most popular music. I tend to cling very tightly to my 90s and early 2000s music. So I wouldn’t even know where to begin. I guess that’s where you, the aspiring runners, would come in. I’d ask for your suggestions!

Is that something y’all might be interested in? Please chime in in the comments and on Facebook and let me know what y’all think?

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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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Knocked The Dust Off My ChaLEAN Extreme DVDs

ChaLEAN Extreme

It’s been a couple of years, but I thought it was high time I busted out my ChaLEAN Extreme DVDs. I typically do the program once per year, beginning in late Spring, but last year, I decided to do Les Mills Pump instead. I loved LMP, but missed my annual 3-4 month run with CLX. So, this Spring, I decided to do it again. And man, oh man, how I’ve missed it!

ChaLEAN Extreme, and my workout-by-workout review of the first time I did the program, remains some of the most popular posts on my site (behind the running podcasts).

In the 2+ weeks I’ve been back at it, I can tell I’ve already gotten stronger! My improvement with push-ups is how I typically measure strength in the Burn Phase. I increase the amount of unmodified reps I do with each workout. Score!

But I’m also doing things a little differently. I usually do some type of TurboFire/ChaLEAN Extreme Hybrid, and that’s not change, to a point. For the Burn Phase, I’m adding 20-30 minutes of some TurboFire workout onto the end of my ChaLEAN Extreme strength workout. And in between those days, I’m doing my Couch to 5k running program. In the past I’ve noticed that CLX sometimes bulks my thighs up, and the only way to stop that, is to add more cardio! So, I’m doing a bit of cardio every day.

When I move on to the Push Phase, I’ll switch things up by doing the c25k running plan on the lifting days, and a full TurboFire cardio workout on the non-lifting days. I think I’ll need more intense cardio during that month because there aren’t any compound, cardio-inducing moves in ChaLEAN Extreme during that phase.

I haven’t thought about what I’m going to do during the Lean Phase. I’ll probably go back to doing Couch to 5k on cardio days, and just CLX on designated strength training days. But I’ll cross that bridge when I get there!

I just wanted to post an accountability updated on what I’m up to these days with my fitness routine. It feels really good to be settled into a schedule, and I’ll definitely stick with it!

Hope everyone else’s Spring fitness plans are working out well! If you need any help or suggestions, just let me know!

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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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