Dave
60s run, 90s walk. Felt good after about 10 minutes. So I did 30 minutes instead of 20.
- Site:
- http://www.davekonopka.com
- Miles:
- 53 total / 0 in 2012
- Goal:
Build up my running endurance, and fight off laziness.
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Dave logged 53 miles.
Last workout almost 3 years ago. Help get them back on track!
Entries
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RUN
alright C25K W2 R4 2.68 mi 00:40 14:55 pace
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RUN
alright C2K W2 R3 2.18 mi 00:31 14:13 pace
5 min warmup walk 60s run 90s walk 5 min cooldown
Legs felt a little tight. I think I need to get in some leg stretching on off days. -
RUN
good C25K W2 R2 2.17 mi 00:31 14:17 pace
5 min warmup 60s run 90s walk 5 min cooldown treadmill
Legs felt a little tired. Otherwise felt good. -
RUN
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RUN
alright C25K W1 R3 1.95 mi 00:30 15:23 pace
5 min warmup walk - Run 60s Walk 90s - 5 min cooldown walk
Stayed away from the gym for way too long. But it felt good to be back. -
RUN
good C25K W1 R2 2.72 mi 00:40 14:42 pace
60s run, 90s walk for 30 minutes. 5 min warmup/cooldown. Incline 1.0 Started off a little tight in my legs, but loosened after 10 minutes.
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KICKASS!
about 3 years ago • Like
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RUN
good C25K W1 R1 2.25 mi 00:40 17:46 pace
Back on the Couch to 5K kick. 60s run, 90s walk for 30 minutes. 5 min warmup/cooldown walk. Ran on treadmill w/ incline 2.0.
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RUN
alright 1.5 mi 00:23 15:20 pace
Finally got off my butt after a month. Couch to 5k week 1 to ease back in. 20 minutes of 60s running, 90s walking.
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Picking up Couch to 5k with week 5 again this week. On the lookout for another race.
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Hi Dave. I've just joined your group. Great couch! But who wants to sit on a couch when you can be out running? I'm really new at the running thing, not having run for 30 odd years or so, but I wanted to inject some energy into my more routine workouts at the gym and just plain walking. So tell me how your week 5 went.
over 3 years ago • Like
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RUN
good Parkway 5K 3.1 mi 00:38 12:21 pace
First race was a lot of fun. Mixed in bursts of walking somewhere after mile 1.
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Starting to think about winter and keeping up with running in the cold. When is it too cold to run outside? Either way, I'm scanning craigslist for used treadmills.
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they make a lot of thin and very warm gear for running in cold weather. you'd be surprised how quickly your body heats up enough to keep you warm. i used to love winter running in nyc. a treadmill sounds great though for when it's super shitty, rainy, icy, snowy, etc. you're kickin' ass!
over 3 years ago • Like
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RUN
tired C2K Week 5 Run 3 repeat 1 mi 00:13:00 13:00 pace
Intended to do two miles, but lower legs were dead tired.
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RUN
blah C25k Wk 5 Run 3 4 mi 00:49 12:15 pace
Legs felt really tight for most of this one. Was supposed to do two solid miles running. Only made it 1.25 miles running. Then mixed running and walking for the rest.
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did you stretch first? do any unusual physical activities in the days prior?
over 3 years ago • Like
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I haven't been stretching. Now that I'm running and walking less I suppose I should find a good stretching routine. I think I overdid it a bit though. My lower leg muscles feel really tight. They don't hurt, they just don't seem to want to move. I'm going to try resting for a day and go back at another walk/run try.
over 3 years ago • Like
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RUN
great C25k Wk 5 Run 2 3 mi 00:36 12:00 pace
10 min run, 5 min walk, 15 min run, 5 min walk
5 min warmup walk, 5 min cooldown walkFelt like I could run for longer distances. Really enjoyed this one. Ready to do a full 2 miles running next t... read more
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awesome job! re: the stitch, are you hydrated enough? also, are you thinking about your breathing?
over 3 years ago • Like
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RUN
good C25k Wk 5 Run 1 3 mi 00:38 12:39 pace
1/2 mile run, 1/4 walk for 3 miles
It was my first time running for distance instead of time.
Slacked off for a few (hot) days. Definitely paid for it on the last 1/2 mile run. Felt very tired bu... read more
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RUN
good C25K Wk 4 Run 3 2.5 mi 00:32 12:48 pace
5min warmup walk, 5min cooldown walk
3min run, 1.5min walk, 5min run, 2.5min walk, 3min run, 1.5min walk, 5min run, 2.5min walk, 5 min run
Started off in the dark this morning. Felt a little stra... read more
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RUN
alright C25K Wk 4 Run 2 2.5 mi 00:32 12:48 pace
5min warmup walk, 5min cooldown walk
3min run, 1.5min walk, 5min run, 2.5min walk, 3min run, 1.5min walk, 5min run, 2.5min walk, 5 min run
Even though it was cooler this morning I had a hard time... read more
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RUN
great C25K Wk 4 Run 1 2.5 mi 00:32 12:48 pace
5min warmup walk, 5min cooldown walk
3min run, 1.5min walk, 5min run, 2.5min walk, 3min run, 1.5min walk, 5min run, 2.5min walk, 5 min run
Put this one off for a day. But came back strong. Felt g... read more
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RUN
good C25K Wk 3 Run 3 1.5 mi 00:27 18:00 pace
3 x 1:30 walk, 1:30 run 3:00 run, 3:00 walk
Felt good. Pushed a little further on each run than scheduled times. Thinking about trying a test 2 mile walk/run before starting week 4. -
RUN
good C25K Wk 3 Run 2 1.5 mi 00:27 18:00 pace
3 x 90s run 90s walk, 3mins run 3 mins walk
5 minute warmup walk, 10 minute cooldown walk
Starting to feel some stamina in the longer runs.
Nice! Ok I'm a week behind you. Going to try out my gym/treadmill. This weather stinks!
almost 3 years ago • Like
Getting into a groove is the best. Way to push it!
almost 3 years ago • Like
Way to go, Dave! Good push!
almost 3 years ago • Like