Update on Jogging Week 4 Repeat

I was able to jog the first two of the three workouts for when I repeated Couch to 5K, Week 4.  Then, my foot and toe began to hurt.  By the end of that day, I was limping.  I’m hoping that it will clear up so that I can get back to jogging.

I’m feeling more confident at five minute jogging intervals, so I’m looking forward to trying the first two workouts for Week 5 (5 min. and 8 min. intervals).  I don’t know if I’m ready for the third workout of Week 5 (20 min. jog – Eeek!).

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Jogging Week 4 (Repeat) Podcast

I went ahead and made another podcast for Week 4 (Couch to 5K).  I just don’t think I’m ready to go on to Week 5 (which includes a 20 min. nonstop run).  Therefore, I’ll repeat Week 4 runs a couple of times, until I feel ready to run for longer amounts of time.

Music is from Sense & Sensibility, Glee, and Tangled.

Running Week 4 Repeat

Warm Up
Willoughby
Sway
When Will My Life Begin

Intervals
When Will My Life Begin – W/J1
When I Get You Alone – J1 con’t
Can’t Fight This Feeling – W
Candyman – J2
Any Way You Want It – J2 con’t
Over the Rainbow – W
Raise Your Glass – J3
My Man – W
Don’t Rain on My Parade – J4
Born This Way – J4 con’t

Cool Down
Don’t Stop
Keep Holding On

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Daughters in My Kingdom Bookmarks

VisitingTeaching.Net has a great Daughters in My Kindgom Bookmark that you can print out.  You can print it in color, but I don’t have a color printer.  I printed some out, covered them in packing tape, punched a hole in the ends, and added ribbon.

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Getting Ready to Juice

Here’s a picture of what it looks like before I start making juice in the morning.  Often, I’ll make carrot-orange juice, grapefruit juice, and green juice (celery, kale, green apples, lemon, cucumber, and ginger).  I’ll drink the carrot and green juice for breakfast and morning snack, and save the grapefruit for an afternoon snack (about 2-3 PM).

I cut the rinds off the grapefruit and oranges, leaving the white part if possible.  I also take the stems off the bottom of the kale.

First, I juice the grapefruit and put it in a jar.  Then, I do the oranges and carrots.  After that, I run the kale and everything else through the juicer.  The carrot and green juice each make enough to fill a spaghetti sauce jar, sometimes with some left over (about 24 oz).

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Week 4 of Jogging Was Tough

Week 4 of the Couch to 5K jogging program was really tough for me.  It has you doing 3 min. and 5 min. jogs.  I was fine the first day, but then went on vacation where I was very sedentary for several days.  When I got back home, I felt out of shape.  I tried to do the second out of three jogs for the week, but couldn’t jog past a minute.  I walked that day instead.  I tried again the next day and got through the workout.  A couple days later, I tried the third workout day for the week, but once again couldn’t get very far.  I ended up going outside and doing yard work.  I managed to get through the workout the next day, but it was tough.

I think the problem is that I’m not completely ready for 5 min. of jogging.  I think I’m still building my endurance levels.  Either that or I’ve been going too fast on the treadmill.  Now that I’m back to work, I’ve been on the treadmill for my workouts instead of running outside.  I think it’s harder to run on a treadmill.

I’ve made up a podcast for Week 5, but I’m trying to decide if I need to repeat Week 4.  If so, I might do another podcast for it, changing up the music a bit, to trick my mind into thinking it’s a different workout and that I’m progressing.

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Garden Update – January

Spinach, rosemary, thyme, swiss chard, broccoli, strawberries

 

Broccoli is coming along!

 

Butterhead lettuce, Farmers’ Market lettuce

 

Kale!

I’ve harvested quite a bit, so it’s not as full as it was last week.

 

Carrots, romaine, spinach

 

Romaine

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Updated Compost Bins

See the board at the back of the right compost bin?  I was using that to keep compost in (where the front mesh screen is).  It didn’t work out, because animals kept knocking it over.  I had a roll of chicken wire, so I stretched it across the front of both bins.  Using a staple gun, I stapled the wire to the board in the center front.  When I need access to the bins, I just unroll it from either side.  While I was working with the bins, I went ahead and turned the soil.  It was pretty packed on the left and hard to separate the soil, so I’m glad I turned everything.

If you plan to make a compost bin, make sure you use chicken wire with small holes so that dirt doesn’t fall through.  My wire at the back of the bins has wide spaces, so I have to put boards up against it to keep everything from falling through the holes in the wire.

 

 

On either side of the bins, I used a piece of wire to keep everything from unrolling.  It’s easy to remove the wire and open up the bin for shoveling out dirt.

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Jogging Week 4 Podcast

Week 4 of Couch to 5K involves two reps of:  jog 3 min, walk 90 sec, jog 5 min, walk 2.5 min.

For Week 4’s podcast (I added these podcasts to my own songs in GarageBand), I selected songs from the London stage revivial of Oklahoma!.  You can’t beat Hugh Jackman as Curly!

Running Week 4

Warm Up
Overture
The Surrey With the Fringe on top

Intervals
I Cain’t Say No – R1
Ballet – R1 cont.
Out of My Dreams – W
Kansas City – R2
Many a New Day – W
Oklahoma! – R3
People Will Say We’re In Love – W
The Farmer and the Cowman – R4

Cool Down
All Er Nothin’
Finale Outro

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Raw Carrot-Orange Juice

When you buy 10 pounds of organic carrots from a warehouse store, you have to use them!  I juiced them with tangerines or oranges, whichever I had on hand.  I usually did 8 carrots with 2 oranges.

 

Sometimes, I would have the juice for breakfast and sometimes I’d take it for a snack at work.  Whenever I bring out a jar of raw juice, my students come over to check it out.  I always let them smell the juice before I have some.  They thought the carrot juice smelled good.  They weren’t so sure about green lemonade!

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Week 3 Jogging Podcast

Surprisingly, I breezed through Couch to 5K’s first two weeks of workouts.  Remember, that each week has three workouts.  You’re supposed to jog every other day, but I was really impatient to make distance progress and I wanted to jog every day I possibly could during my holiday.

For Week 3’s podcast, I discovered that the voice was off by two minutes about 14 minutes into the podcast.  Luckily, the website posted a corrected version (click Download File).  In GarageBand, I used music from Glee, Sense and Sensibility, Emma, Mansfield Park, and Tangled.

Running Week 3

Warm Up
Lady is a Tramp
Sway

Intervals
J1 – Bad Romance
W – Hello
J2 – Candyman
W – Smile
J3 – Don’t Rain on My Parade
W – My Favorite Things
R4 – All I Want for Christmas is You

Cool Down
Stronger
Willoughby
Emma Main Titles
The Last Dance
Theme from Mansfield Park
I See the Light

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Jogging Outdoors

For Week 2 (each week has 3 jogging workouts) of Couch to 5K, since I was on holiday vacation, I decided to drag myself outdoors.  I bundled with long sleeves, a fleece jacket, a knitted hat, etc., grabbed my iPod and drove to a nearby school track.  It had been raining lately, and I didn’t want to run through mud and puddles.  I also wanted to stay off roads, because I would be using earphones and wouldn’t hear traffic.

It was very enjoyable, so I decided to start running outside as much as I could during my holiday break.

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Week 2 Jogging Podcast: Glee Christmas Music

I went ahead and made a podcast for my second Couch to 5K week.  Once again, I downloaded a non-music podcast of a voice telling me when to run and walk.  I put it into GarageBand, added my own music, shared it to iTunes, and then put it on my iPod for jogging.

For Week 2, I used music from the Glee Christmas music.  Each of the 6 jogging intervals are 90 seconds and the interim walks are 2 minutes.  There are also warm-up and cool-down walks.

Running Wk 2 Christmas

Warm Up
The Most Wonderful Day of the Year – W
Deck the Rooftop – W
Last Christmas – W

Intervals
Let it Snow – R1
Santa Baby – W
Jingle Bells – R2
Baby, It’s Cold Outside – W
Extraordinary Merry Christmas – R3
Santa Claus is Coming to Town – W
All I Want for Christmas – R4
Blue Christmas – W
We Need a Little Christmas – R5
O Christmas Tree – W
My Favorite Things – R6

Cool Down
Angels We Have Heard on High – W
O Holy Night – W

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