Posts Tagged "week 4"

My Name is Suz and I Am A Massive Tool!

No, I really am. And apparently my tool-like actions reach all the way back to last year!

I have been leading all of my faithful Couch to 5k devotees astray without even knowing it! And I would have continued to do so were it not for helpful commenter Mel, who pointed out that I cued up the Week 4 podcast incorrectly!

As you’ll recall, that is the podcast I labeled as “ghetto”. I was in a super hurry when making it and appears that I did so by adding in an extra 3 minute run and 90 second walk interval. So, not only are there no vocal cues, but I’m making us all do more work than we’re supposed to do that week! AHHHHHH!

Look, I always knew I sucked a little, but this just takes it to another level. I’m so, so, so sorry! And to make it up to you, I’m going to make a proper Week 4 podcast, complete with cueing, this week. And to honor the great Michael Jackson, the entire podcast will be my fave MJ songs.

So, again, I apologize! Look for the new podcast in a couple of days! Feel free to use the comment section to e-stone me. I deserve it!

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Couch to 5k – Ghetto Week 4 Mix

I didn’t have time to properly make a podcast this weekend. I was out of town all day Saturday and was essentially a waste of space yesterday.

I didn’t even pick out songs until the afternoon and I didn’t bother recording voice commands this week. No time.

So I looked for songs that were around the length I needed, and if they weren’t I cut them so they were the right time. It was approximate, but it works. That’s why I’m referring to it as “ghetto”. It’s not because the music is ghetto, per se. It’s still mostly hip-hop.

For example, the playlist starts with Nelly’s “Ride Wit Me”. So that means your warm-up walk is designated for just that song. When it ends, and Eazy E’s “Gimme Dat Nut” begins, you start your 1st run. Everytime the song changes, you switch either from a run to a walk or visa versa. When you hear Timbaland & Magoo’s “Luv 2 Luv U”, you should be walking and that’s how you finish your workout. Pretty easy, right? I hope so.

Here’s the full playlist:
1. Nelly – Ride Wit Me
2. Eazy E – Gimme Dat Nut
3. Mystikal – Danger (Been So Long)
4. Pink – Get This Party Started
5. Xtina, Pink, Mya, Lil Kim – Lady Marmalade
6. Prince – Pussy Control
7. 2 Live Crew – Hoochie Mama
8. Ludacris – You’s A Ho
9. Basement Jaxx – Red Alert
10. Fatboy Slim – The Rockafeller Skank
11. Timbaland – Luv 2 Luv U

I’m not sure if I should even bother adding this to my XML podcast list. I’m afraid subscribers will get confused since there aren’t vocal cues. So I’ll just add it to this post and hope others stumble upon it. Or should I still add it and edit the podcast title so it states there are no vocal cues? Thoughts?

At some point, I’d like to do a proper Week 4, but if I do, it won’t be anytime soon. I’m backed up and about to leave town! In other words, don’t hold your breath.

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