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A Smoker's Road to 5K - Week 3

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Monday, December 2, 2013
Week 3 update for my plan to run more and smoke less using the Couch to 5k running program.

C25K Week 3 begins and ends with a 5 minute brisk walk. In between the schedule is 90 seconds of running followed by 90 seconds of walking then 3 minutes of running and 3 minutes of walking. Then repeat before the cool down walk.

Again, the 3 minute walk before the 5 minute cool down walk seemed awkward to me but I didn't add an extra run segment this time. Instead I came up with a different solution.

Day 1

I increased my walking speed but decreased my jogging speed a little. I did 1.8 miles in 29 minutes averaging 3.7 MPH. spending 15 minutes and 20 seconds in zone 3.

I'm starting to break a little sweat now and I'm no longer doing the extra running segment I was in previous weeks. Instead I'm walking much faster during the cool down walk. Just under the speed I'd need to start running. I have a CrossWalk treadmill that has resistance poles to add an upper body workout. I'm using those. Using the arm exercise on the CrossWalk treadmill increases my heart rate more than just walking alone. Not as much as jogging but close to it when I'm walking fast.

Part of the reason I want to keep my heart rate up at the end is my HRM watch records how much my heart rate recovers after the first minute when I stop. If I just walk the last 5 minutes it doesn't have too much further to go down and I want to see how my recovery is doing.

Day 2

As usual I picked up the pace just a little bit on day 2, doing 1.9 miles in 29 minutes averaging 3.9 MPH with 12:40 in my target zone 3.

Day 3

Today I felt a little tired and out of it for some reason and didn't feel I pushed myself as much. Did 1.8 miles in 28 minutes averaging 3.9 MPH with 11:26 in my target zone.

I'm starting to see the definition come back into my leg muscles. :)

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