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Archive for the ‘Jogging’ Category

I decided to post this podcast once I finished it, just so I’d have it up here.  It’s for the third workout of Couch 2 5K’s Week 5.  Remember that in Week 5, there are three different workouts, not the same workout repeated three times.  Therefore, I had to make three separate podcasts with the voice from here.

For this workout (if I manage to get to it, let alone survive it), you warm up 5 minutes, jog 20 minutes without stopping, and then cool down 5 minutes.

I used music from Michael Bublé, Glee, Tangled, and TobyMac.
Running Week 5C

Warm Up
Haven’t Met You Yet
Lady is a Tramp

Jog (20 min.)
When Will My Life Begin
When I Get You Alone
Misery
Bad Romance
Sway
Start Somewhere
Born This Way

Cool Down
I Dreamed a Dream
Somebody to Love

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My original podcast for Couch 2 5K’s Week 2 was made of Christmas music.  Here’s a non-Christmas version.  I used music from The Little Mermaid.

The 6 intervals are for 90 minutes of jogging and 2 minutes of walking.  There is also a 5 min. warm up and 5 min. cool down.

The voice telling me intervals that I used in my podcast came from here.

Running Week 2 Little Mermaid
Warm Up
Fathoms Below
Main Titles
Fanfare
Part of Your World

Intervals
Under the Sea – R1
Part of Your World (Reprise) – W
Poor Unfortunate Souls – R2
Les Poissons – W
Jig – R3
Kiss the Girl – W
The Storm – R4
Fireworks – W
Destruction of the Grotto – W con’t
Tour of the Kingdom – R5
Wedding Announcement – W
Eric to the Rescue – R6

Cool Down
Eric to the Rescue con’s.
Happy Ending

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Jogging Update – Feb. 19

I don’t know what happened, but jogging has not been happening lately, at least not since the beginning of this month.  It started to gradually go as I was only doing jogs on weekends, because I didn’t want to get on the treadmill and the only time I could go jogging out of doors (for my schedule, the weather, traffic, etc.) was on weekends.  Then, I got a bad head cold, which I’m still getting over.

Yes, I feel a bit out of shape.

Yes, I think I’m avoiding doing longer runs (for me, 8 minutes of jogging without stopping is a long time).  I’m really avoiding thinking about jogging 20 minutes without stopping (Couch 2 5K’s third workout for Week 5).

I knew when I started Couch 2 5K (again) that I didn’t know how far I would get.  I sure didn’t get very far the first time.  Still, I was surprised that I got to Week 5.  I think having podcasts with my own music helped.

What do I plan to do?  Once I’m completely over this head cold, I’m going to restart Couch 2 5K.  I’ll go back to Week 1 (remember that it’s three workouts per week) and do one workout a day.  Then, I’ll go straight into Week 2 (and so forth and so on).

Since I did Christmas music for Week 2, I did a new playlist with non-Christmas music.  I’ll post the playlist soon.

As I get past Week 2 and into slightly longer jogging intervals, I might need to start spacing the jogs a day or so apart.  I’m considering doing yoga or cardio/strength training workout videos in between jogging days.  We’ll see.

Anyways, I want to exercise on a regular basis again.  I want to progress in my jogging so that I can jog 5K without stopping.  It’s taking forever and I wish I were in the shape I was in 5 years ago.  I guess if I keep at it and get myself eating a bit healthier foods, I’ll get there eventually.  It may just take a while!

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Work has been extremely busy lately, with an endless to do list,  lots of time spent planning lessons or preparing for parent conferences, before-school tutoring, and conferences after school.  By the time I get home, I only want to sit on the couch.  Dinner has been whatever can be prepared in ten minutes or less.  If there is Mac & Cheese or Bird’s Eye Voila! frozen pasta, then that’s what gets cooked.

My jogging has been happening on weekends.  The breaks between jogs, however, have been great for resting up!  The first workout for Week 5 went very well.  I didn’t have any problems jogging three 5-minute intervals.

Here are the intervals for Part 2 of Week 5:

Wk 5 #2

Warm up
W 5 min

Intervals
R 8 min
W 5 min
R 8 min

Cool Down
W 5 min

Here is the music for the podcast I did (Couch to 5K).  Music is from Pirates of the Caribbean, TobyMac, Glee, Tangled, Emma, Mansfield Park, and The Sound of Music.

Running Week 5B

Warm Up
Jack Sparrow
Two Hornpipes

Intervals
Start Somewhere – R1
Sway – R1 con’t
When I Get You Alone – R1 con’t
I See The Light – W
My Man – W con’t
When Will My Life Begin – R2
I’ve Got a Dream – R2 con’t
Misery – R2 con’t
Candyman – R2 con’t

Cool Down
Emma Main Titles
Theme from Mansfield Park
Processional and Maria

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After giving my foot a serious rest from jogging, all was well, so I finished up Week 4’s repeat and was ready to move on to Week 5.  Week 5 will be a big challenge (there’s a 20 minute non-stop jog), so I wouldn’t be surprised if I have to repeat some of it before I move on to Week 6.

Week 5 has 3 different workouts, whereas each previous week had a workout that you repeated a total of three times.

The Couch to 5K podcast I downloaded from here has the intervals for all three of Week 5’s workouts in the same podcast.  I didn’t want to hear it tell me to jog for Day 3 when I’m on Day 1.  I figured out how to highlight sections in Garage Band and delete them, so I cut out the voice telling me anything except for Day 1’s jog.  I did the same thing for separate podcasts for Day 2 and Day 3.

Below, I’ve got some screen shots to help visualize the basics of how I made cuts.

(Above) When you’re looking at Garage Band, you have the section on top where you add in your voice, songs, etc.  At the bottom of the screen, it shows the detailed version of whatever you have highlighted.

(Above) This shows how you can highlight a section of dialogue or song (bottom half of your screen).  Once it’s highlighted, you can press delete and you will no longer hear that bit of dialogue/music.  It will also make the yellow bits on either side into two separate pieces that you can move to different places in your podcast.  (See below for what it will look like at the top of your screen.)

(Above) This is a section of the introduction, where I cut out dialogue about Days 2-3 and kept only the bits for Day 1.  Then, I moved everything over so I wouldn’t have a long pause between dialogue.

Sorry if this isn’t very clear, but I hope it shows that you can cut out parts of the podcast dialogue that don’t relate to Day 1, so that your podcast is only about that day’s workout intervals.

Here are the intervals for Week 5 #1:

Warm up
W 5 min

Intervals
R 5 min
W 3 min
R 5 min
W 3 min
R 5 min

Cool Down
W 5 min

Here are the songs I picked (from Sense & Sensibility, Tangled, Glee, and Seven Brides for Seven Brothers)

Running Week 5A

Warm Up
Willoughby
Start Somewhere

Intervals
Don’t Rain on My Parade – R1
Sway – R1 con’t
When Will My Life Begin – W
Barn Dance – W cont
When I Get You Alone – R2
Misery – R2 con’t
Somebody to Love – W
Candyman – R3
Bad Romance – R3 con’t

Cool Down
Keep Holding On
I Dreamed a Dream

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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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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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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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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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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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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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