Couch to 5K: Week 2 to 5 Progress Update

And before you know it I've already finished Week 5 of the Couch to 5K program. Time sure flies!

Initially, I was going to do a week by week progress update, but considering my blog update rates, that sounds like a recipe for disaster! So, here is a concise summary of what's happened in the last 4 weeks since Week 1. 

All the runs every week begin and end with a 5 min walk. 

Week 2 

The program is 6 reps of 90 sec running, followed by 2 min brisk walking. 

I found this to be quite challenging. I really wanted to improve on my time, so I used the intervals as sprinting challenges. 

Week 3 

The first of the paid version of the app, the runs this week are 170m running, then 170m walking, 365m running, then 365m walking. Repeat. 

An easy week, it was nice having a break from Week 2. At this stage, my best pace is on average 4:45min/km. 

Week 4

400m running, then 200m walking. 800m running, then 400m walking. Repeat. 

Best pace in 800m is 5:28min/km. 

Week 5 

First day: 800m run, 400m walk - repeat 3 times. 

Second day: 1.2km run, 800m walk - repeat. 

Third day: 3.2km run 

This is the first week that every day had a different training routine, so I was caught unawares on the 2nd day. The 3.2km run was a lot easier than I expected - finished it with a pace of 6:05min/km because I took the first half at a very cautious pace. 

For my general review of the RunDouble app, read my Week 1 progress update. 

Wicked Walks: Churchill National Park

We originally wanted to go to the Cathedral Range State Park, but we were too disorganized in the morning to make it there in good time. So, we decided to go somewhere closer (40 minute drive). 

The Churchill National Park is in Lysterfield South and joins up to the Lysterfield Lake Park. Popular with cyclists, we thought we'd swing by to see how the walks stack up. The walk we took was the recommended  track on the Park Note, the "adventurous" 6.4km walk from the carpark to Trig Point. 

Weather-wise, it was pretty gloomy. It had started spitting when we began our walk, but we carried on anyway, because we just really wanted to go for a walk :P Some very beautiful sites along the way. 

Majestic power lines

Kangaroos everywhere!

There were roos everywhere! Literally everywhere! I think we saw about 20 or so roos during our walk, and got scarily close to some of them. We snapped some photos, and left them alone, so they left us alone too. Phew! 

When we got up to Trig Point via a fairly steep walk, the rain had started to become just a little bit heavier. You were meant to be able to enjoy a 360 degree view of Melbourne, and perhaps you could on a good day. But it was way too cloudy and cold, not to mention wet. So, we snapped some photos and began our descent. 

Broody views from the top

Our journey back was wet. It was pouring, and the tracks had begun to fill with water. It was hard to place our steps as we weren't wearing waterproof shoes. My "water-resistant" outdoor windbreaker was soaked, as was my top underneath. And my jeans were really damp. I had to transfer my phone into my sister's backpack, hoping it would stay dry. 

By the time we got back to the car, we looked like we had gone for a shower. In hindsight, not the best time for a walk. In a moment of more craziness, not only did we not head straight home, we drove to Emerald to have lunch at The General Store (highly recommended to anyone in the area) and I decided to prance around town with no jacket and a very wet top and jeans in the cold. And yes, I did have a fever later on that day. 

We completed the walk (about 6.5km all up - we took a different route up and down) in about 1 hr 45 mins, with plenty of stops for snapshots as my sister had her DSLR with her. The scenery is pretty interesting, and if you love roos, you will love Churchill NP. 

Difficulty: Moderate with some high difficulty hills 

Couch to 5K: Week 1 Progress Update

I recently started the Couch to 5K (C25K) running program. I am using RunDouble's app for Android, using the timed version of C25K. So far, so good!

If you've followed my blog from the beginning, you will probably already know that I can run 5km. So, why on earth am I doing the C25K? Well, a bit less than a year ago, I sustained a knee and foot injury on my left leg - my joint injuries are always so stubborn and they take forever to heal. I've only just fully recovered, and am hoping to recondition my legs to running again. 

I have major issues with self-restraint. Cut me loose and I'll probably just run until my legs break. Some people call it motivation, and to be fair that quality has gotten me places in life... I guess it's both a blessing and a curse :P 

The C25K is a program to help non-runners to get into running, so what better way to ease myself back into running than to have a program that does it all for me? 

I have never used an app like this before. I've previously used Nike + to track my runs, but I like the RunDouble app more. It does everything for you... the C25K tells you when to warm up, run, brisk walk, cool down, when you are half way, when to do the harlem shake... you get the gist. Ah, technology... where would I be without you! 

The only trouble I have been having with it is to create a playlist... the Nike + app just goes through my entire music library. With the RunDouble app I seem to only be able to access folders or playlists, which means I will need to go through the painstaking process of creating a playlist. But, I want to run, dammit not spend all day adding files to a list. 

Week 1 went without a hitch, and best of all, no joint pain. Also helpful could be the fact that I recently got myself some new kicks... the Asics Kayano 18... and I am in love with them. 

Here is a summary of how it went: 

Week 1's program is 8 repetitions of 1 min running / 1.5 min brisk walk with a 5 min warm up and cool down. 

Day 1: Couldn't get the GPS to work, but I only started to get into running with ease by the 3rd interval. 

Day 2: Total distance 2.72km, fastest pace 4:55min/km 

Day 3: Total distance 2.75km, fastest pace 4:47min/km 

Week 1 running pattern

I love autumn runs

There is nothing more centreing than a nice, quiet run, and no better time to do it than in autumn.

Why? Three good reasons:

There are less people. 
My running/walking track is very popular because it's along the beach. All the locals walk/jog there (thankfully there's a separate cycling path, or else there would be that too). And Port Melbourne Melbourne people aren't the most courteous of walkers... they hog up the lanes and often don't give way so you have to run around them. #firstworldproblems. Autumn time fixes all of that because no one wants to walk right next to the chilly icy sea breezes of autumn! Huzzah!

See... completely barren

The temperature is perfect 
Ok, it might be a little chilly to begin with, but you won't feel it after 10 minutes. It definitely beats running on a 38 degree day. Plus, Melbourne autumns are mild anyway, look at that clear blue sky!

The crisp autumn air
I can't run in humidity. Breathing in humid air while running makes me breathless. There are also less allergens in the air. I'm not one for hay fever, but running in summer makes my lungs burn.

I'm not even a fan of the cold. The BF says my tolerance range for temperatures is between 23-25 degrees, and he's probably not wrong. I wouldn't do outdoor yoga in autumn and freeze my little toesies off in savasana. But, running in autumn? Sold!

What's your favourite season to run/exercise in?