The first day of each is a push. In three weeks I have gone from running 60 seconds with a 90 second rest (total running time 8 minutes) to running intervals of 3 and 5 minutes. Today was day 1 of week 4 and I ran a total of 16 minutes. The last two minutes was a bit of a push, but nothing real bad.

Off to a busy day!

I finished my third week of C25K today ; six weeks to go. I’m hoping the weather cooperates so I can get back outside.

I signed up for a 5K on May 4th. I have never run in a race. This will be fun.

I’m in the third week of C25K. I have been doing most of most running on a treadmill at the local fitness center. My walking pace has been 3.0 mph, and running at 5.0 mph. I increased them both by .2 mph today. I could feel the difference. 5.2 is a running pace of 11.5 minute mile.

Today was the first day I felt like I was running (even just a little). I also felt great when I was finished; energetic and excited. In between the 5 min. warm up and 5 min. cool down, I did two sets of 90 sec. running, 90 sec walking, 3 min. running and 3 min. walking.

My right knee was still sore when I finished, but it was different today. More like exercise sore, not ’something is wrong’ sore (like that past few weeks). I’m looking forward to my next workout on Saturday.

Monday is my ‘weigh day’. Down 3 lbs for a total of 23 lbs. This Monday also marks one month on my journey to better health. I also completed my second week of C25K. I may actual be able to complete this C25K program.

Since this is about better health and not just weight loss, I have tried to improve in other areas. For example, I am getting more sleep. I typically get 4 -5 hours of sleep a night, I am (trying) to move to the 5 – 7 range. I get involved in stuff online at night and have trouble turning it off. (I am currently researching the impact of Amazon on SMB e-comm strategies…I bet your thinking ‘real snoozer’).

My energy level is definitely increasing and I’m not as sleepy in the afternoons. We went to see a movie this weekend in the late afternoon and I did not fall asleep! This is probably a result of the types of food I am eating, exercise and more sleep.

All is going in the right direction.

During my Saturday workout my right knee was hurting. Today, it was fine. I guess I should expect a few aches and pains as I go along. As my weight drops, it should be alot easier on my limbs (what I have put them through over the past few years!).

C25K Week #2- Day #2, on my fifth running interval (of six), my right knee started to feel a little strange. No pain, but something. When I finished, my knee was sore for a while when bending. I periodically have trouble with my right knee (I can imagine 280 lbs for many years would be trouble). I hope this is not sign of trouble coming.

I’m going to do some research online and see if there is something I can do between my running days to help. AAAHHHHHH!

Today I started week #2 of C25K. There were 6 intervals of 90 seconds running and 2 minutes walking. It’s amazing how slow the 90 went by and quick the 2 minutes passed. I had to push a little on the last run, but felt great when I was done.

With the kids back in school this week, it made for a busier morning. We have four people (three female) sharing a bathroom, trying to get out of the house my 7am. My job is to make the lunches and stay out of the way (which I’m not good at). Add 45 miuntes of exercise changes y schedule a little. This morning I needed to be up at 5:30 to make the lunches and get to the gym at 6, so I could be back to shower and be out by 7:15. It worked out, and I think the girls were happy I was out of the way. This will be my schedule from this day forth.

The healthy me needs a good diet and exercise. I ‘m a few weeks into getting my eating habits under control. The next hole to plug is exercise. Over the past year I have tried to walk regularly. While I enjoy a 30 – 45 minute walk while listening to my favorite podcasts, I’m not excited about doing it. Motivation is low. I even tried setting goals; working up to 10K steps a day. I couldn’t stick with it. For some reason, walking doesn’t feel like exercise.

Last week I decided to try running (another quick decision, grounded in nothing). I posted a message on a Weight Watcher forum; “How do I start running”. A few people recommended trying the Couch to 5K program. This is a running program (training schedule) that takes the non-runner (me) from the couch to running 3.1 miles in 9 weeks (not me). It sounded impossible, I get winded walking up the stairs. Off to Google I went.

This site was a good launching point, c25k . CoolRunning.com has the details to the program. Basically, you start slow, mixing walking and running. More walking at first, less walking weeks down the road. I also found a podcast (Podcasts for Running) that takes you through each week. They say, if you follow the program, you will not get hurt, you will not over do it and you will be successful. (I’m the perfect specimen, well, me and Homer)

Today, I completed the first week. Each week is three days of training, with a rest day in between. Its pretty simple. Stretch first. In go the ear buds and off you go. First a 5 minute brisk walk to warm up, then alternating 60 seconds of running and 90 seconds of walking. Eight repetitions followed by a 5 minute cool down; a 30 minute program in total. The podcast is key. There is music playing, and a voice (Robert is his name) tells you when to walk and when to run.

The toughest part of the first week was getting out the first day. I set my alarm for 6AM. It rang… I slept a little longer, then some more. I asked myself, “are you ready to start something you may not finish, again?” (hell ya, never stopped me before). Halfway through day #1 (15 minutes in) I realized I was going to finish. victory. Day 2 and 3 went smooth. I actually picked up the running pace on day 3. I look forward to starting week #2. I believe you run for 90 seconds and walk for 60, the inverse of week #1.

There is a local 5K the first week of May. If things go well on “the program”, I should be able to run in that.

I will keep you posted on my progress.