Couch to 5K, Week 4 is under way. It was hard but good

Morning Yall

I am so happy that is over,  it was no where near as hard as I thought it would be.   I always fear the new weeks and they always turn out to be not so bad.   So I timed the walk/runs, not precisely because it's hard to time and run.  There were two 5 min walks and they were pretty good. 

I ran fast on them to see how much I could exert myself and it is amazing how your lung capacity so quickly.

Not as bad as we all dreaed,   I did mine, Time to do yours. 

Here is the intervals: (from Podcast)
walk 5 min
Run 3 min
Walk 90 sec
Run 3 min
Walk 90 sec
Run 3 min
Walk 90 sec
Run 5 min
Walk 3 min
Run 3 min
Walk 90 sec
Run 5 min
Walk 5 min

i'm out for about a week ..i was wrestling with a friend and ****** around and slightly sprained my ankle....but the wow moment out of that is...that ***** picked me up and body slammed megirl i ain't been picked up like that in years....it was beautiful... but hopefully i'll be back in it next week, i have to stay off of it this week to prevent further injury....but i'm gonna hit the weights this this week, keep my body moving as best as possible.

Mscleo that is a bummer you hurt your ankle but I agree you better stay off of it.   I haven't been body slammed since I was a kid myself I can't imagine how that felt.  LOL.

Hey Lee.  I'll be doing it later.  Why didn't you use the podcast?  She doesn't talk on it, but it's timed out.

~Tel~

I did use the podcast.  That interval timing is actually from the podcast.   I can't do it without music.   Speaking of music I don't like this weeks music there is just way to many songs about puzzy.  They are so vulgar and I didn't enjoy them at all. 

It isn't so bad Tel but you know the second time will be hard.  LOL.  It always works that way.

Ok, I'll try not to listen to the words and just listen to the beat.  The first run is supposed to be 5 minutes.  I don't know what I'm going to do next week.  The music is terrible.

~Tel~

Nope the first run was only 3 min and I am not mad  LOL.

I really wish she wouldn't have made this weeks music so vulgar and if next weeks music is terrible geez.  lol.    I don't care i'm still going to just do it and listen to whatever record she plays.

When the songs are really bad like this week I just think about those jeans fitting me loose in the hip areas where they are tight as hell.

I hope this shows up.

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Tel according to this schedule Suz has us running more than we need to be and i'm fine with that, as long as she doesn't have us doing less than we need to.  Cause the whole point is to make progress.   

I am thinking that I could have misinterpreted the music cues,  because some of them are not clear on the ending or transition into a new song.  But i'm going to stick with it this way cause it gives me a longer more challenging workout.

Did you know there is also a couch to 10 K,  a couch to full marathon, couch to triathalon.

Hey Ya'll,
I haven't ran yet but will be later on today.  I have not looked at the music list, but music with ever other word being puzzy is nothing new to me.  I guess that is kinda sad in a way.  Well ya'll i will keep you posted thanks for letting me know hw it went.