Posts Tagged "podcast"

‘From 5k to 10k’ Podcast – Week 1, Day 3

Here’s the last workout of Week 1 of my ‘From 5k to 10k’ Running Podcast. This one should look familiar: one 30 minute run! I told you I’d mix things up and that’s what I’m doing. Every other week, there’ll be a long run, that increase in length. But you’ll be prepared because remember Week 5 of Couch to 5k when that 20 minute run popped out of nowhere and we all thought we’d die? We can do these too: together! But I start you with what you’re used to!

Anyway, go ahead and download. I hope to have Week 2’s first workout posted Sunday night. (Remember, I operate on Vampire Hours, so it’ll be late Eastern time!)

[download id=”26″]

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‘From 5k to 10k’ Podcast – Week 1, Day 2

Ok, everyone, here is the Week 1, Day 2 workout from my ‘From 5k to 10k’ Running Podcast. Same music playlist and running intervals as the Day 1 workout, except your walking recovery is cut from 2 minutes to 1. This will be a common theme in my program.

So go ahead and download!

[download id=”25″]

Day 3’s workout, which should be extremely familiar to you all, will be posted tomorrow or Thursday, so check back!

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Introducing Suz’s ‘From 5k to 10k’ Podcast – Week 1, Day 1

Here it is! After a long road, with a couple of setbacks, I’m finally ready to share my transition from 5k to 10k running podcasts with the world. I’m not calling them “Bridge to 10k” because, after last time around, I’m not taking any chances with copyright problems. They are called “From 5k to 10k”, as suggested on Facebook. (Thanks, Cheeku)

Now, I want to give you some background on the plan. It’s a smorgasbord of a lot of “bridge to 10k” training plans I’ve seen circulating the Internet. Several I’ve seen as simply increasing the run time over anywhere from 6-10 weeks. And others use strictly intervals. I created my own 9-week plan using both concepts. After getting feedback from my Facebook page, most wanted me to stay true to intervals, so I’ve respected that. To be fair, I like intervals as well. So it’s all good!

Week 1, like most weeks, features 3 different workouts. In my plan, there are subtle changes between the interval workouts, like a minute or 2 fewer of walking recovery, but I’ll let you know what’s up.

For Week 1, Day 1, you’ll be doing 10 minute runs, followed by a 2 minute walk repeated 4 times. Download it below or on the 5k to 10k podcast page.

[download id=”24″]

Week 1, Day 2 features a different workout and I will post that tomorrow or Tuesday. Given that you are supposed to do these workouts on non-consecutive days, there’s not rush right now. Keep an eye on this site, or Facebook for all the latest news!

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Week 9 Podcast – Britney Spears Mix

Back with another mix!

Back with another mix!

Thought I was done making Couch to 5k podcasts, didn’t ya? Well, I’m not! I’m still running and doing the Week 9 workout to keep up my training since I will be doing at least one other 5k race this season. After a few weeks of my Girl Groups mix — which I love — I needed a change.

So, after seeing Britney lose a little bit of “teh crazy” that has been dominating the entertainment headlines the past couple of years, and get her hotness back, I decided I’d make a Britney mix. Fitting, right? She has a lot of great up-tempos that make for a perfect running playlist!

You can go ahead and download that on the podcasts page. From time to time, I will try to add more mixes to my collection. I may neglect the earlier workouts since I don’t do them anymore, but if you have any suggestions/comments/requests, feel free to leave a comment!

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I Did It!

Sorry it took me so long to post, but I was recovering from the excitement/nervousness of the day’s activities!

I finished my 5k in 32:59. Not quite under 30 minutes like I had hoped, but really the goal was finishing and not walking. I ran the entire time! I was very proud of myself. There were some bigtime runners doing the race, as it was a training meet for the big fall marathons, so I felt all the more accomplished running with them.

I didn’t get any sleep last night. I forced myself to sleep at 1 (it’s the earliest I could do…HONEST!) and tossed and turned for the next 5 hours before getting up to eat some breakfast. My body was like “dude, what are you doing running at this hour?!” So given the circumstances, I’d say I did pretty well!

I was very excited to finish the race with my always supportive mom watching in the stands watching and taking pictures. She told me that there was this man in the stands behind her — that obviously didn’t know we were related — that was going on and on about how hot I was as I was running towards the finish line. After I ran straight to my mom, she said he quickly disappeared. Funny story, but always makes you feel good when you hear stuff like that! I can’t recall the last time I was called “hot”!

So for my encore, I’m thinking an October 5k and preferably a night run. I train at night (after 9PM), so I’d like to see how I do when I race at that time. My body is just not wired for the AM hours. I’m a night owl.

I’ll keep y’all posted. If you’ve made it through the Couch to 5k plan and have run (or will run) a 5k, leave me a comment to share! I definitely want to hear about some of the people I may have helped with my podcasts!

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