Distance: 2.06 mi
Duration: 29′12″
Pace: 14′08″

Tip: Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn’t be heavy.

I will have two days of rest, probably doing some weight training for my upper body and start week 2 on Sunday!

I will continue updating these pages since I find every day more information about the subject. I’m also in the process of making my own C25K Podcast! The most used podcasts for the C25K are Robert Ullrey’s C25K Podcasts and DJ Steveboy’s Podrunner Intervals: First Day to 5K. I have to be honest and both podcasts feel kinda outdated to me. They still do the job but the music is not my taste.

So there ya go! New podcasts coming soon. In the meantime I have W1D3 to run tomorrow morning. This will end my first week! More tomorrow.

Recently I build a few pages about the C25K program (more about this in my next post). The main page got stumbled and within two hours my Snoop app from reinvigorate went nuts. The counter went through the roof (note that I have a low ceiling so the numbers might not impress you). I was able to capture some screenshots of reinvigorate.net:

The above image is a screenshot when I came home walking my dog and noticed Snoop was producing a continuous sound.

Another snapshot 15 minutes later. The number went up for another minute and then slowly decreased. The next snapshot is a total of visitors.

I’m curious how Google Analytics is processing the numbers. More later

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

I just did an easy 5K walk. Nothing too fancy:

Distance: 3.35 mi
Duration: 1:01′09″
Pace: 18′13″

It was just a beautiful late midday. Temperature was low 70’s and a lot of people were walking or biking around. I couldn’t skip this walk. I know my dog loved it! Any thoughts about ‘too much exercise’?

Blogging about your progress is a great motivation tool. I’ll make sure to check out your site and see how you’re doing! So far on my list:

Dan’s Running Blog
Determined to Run
Lavender Lemonade is Losing it
Losing weight and gaining health
One Woman’s Journey Through Life, Fitness, and Food

Don’t give up and keep on running! Let’s motivate each other!

Distance: 2.11 mi
Duration: 29′29″
Pace: 13′56″

This includes a 5 minute warmup and 5 minute cool-down. Nowhere to go but up from here!

The most interesting part of today’s workout was the time of day. I got up at 05:15 and started at 05:40. It looks like civil twilight (a new word I learned, more later) is the domain of cats, homeless people and runners. I was amazed by the amount of cats I saw during my walk/run. Same for the homeless and runners!

I mentioned civil twilight. Twilight is the time before sunrise, called dawn, and the time after sunset, called dusk. Sunlight scattered in the upper atmosphere illuminates the lower atmosphere, and the surface of the Earth is not completely lit or completely dark. The sun itself is not actually visible because it has not yet come over the horizon (sunrise) or it has passed below the horizon (sunset).

Civil Twilight begins in the morning when the center of the Sun is less than 6° below the horizon (the point of civil dawn), and ends at sunrise. Evening civil twilight begins at sunset and ends when the center of the Sun is more than 6° below the horizon (the point of civil dusk).

Cool huh?

The original people who came up with the program can be found here. Since I’m a gadget freak and I love my stats I decided to buy the Nike + iPod sports kit. I already own an iPod nano so I was thrilled to found out the possibilities with the kit! Nike+ will give you feedback on how you’re running, while you’re running - hear your pace, distance and calories burned with your iPod nano.

After the run you upload the data to nikeplus.com and you can track your progress, runs and training schedule. You can connect with other runners, compete etc. The website and the kit are a real motivator!

As of today I will log my runs and share it as well. Just to add another motivator to my program. Today will be my W1D1 (Week 1, Day 1). Training will be three times a week and I’m using DJ Steveboy’s Podrunner Intervals podcasts.

There is a great community for C25K runners here:

1. C25K forum
2. Cool Running Forum
3. Runners World Forum

Be sure to check out the story of Christian Torresluna. Christian had a treadmill, trouble was he was using it to walk the dog. Then one day he discovered C25K. Read Christian’s incredible story: from couch potato to 5k runner.

I like this album. Beck has always strived to be uniquely Beck while at the same time not repeating his earlier works (which undoubtedly gets harder as his catalog grows). People who got hung up on Odelay simply don’t get it and have missed out on some great recordings. If you only use Beck to add some ‘cred’ to your dance mix then fine, grab Odelay and Guero, put on your Castro hat and stop reviewing future Beck albums.

So today was Day 1 for the running part: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. This routine will be done for 3 days a week. Complete schedule can be viewed here. I’ll be posting my progress!