Couch to 5k – Week 3


For those who are wondering about Rob’s status after his injury during Week Two, he did go to the doctor to get his knee examined. He has a Grade One Sprained Medial Collateral Ligament (whatever that means). Basically he needs ten days of ice and Advil. (Although Rob won’t take pain killers.) Then he can wear the brace the doctor gave him and get his cardio on the recumbent bike. Three weeks after that, he can begin running! (On flat ground only.) The downfall is that he won’t be a golfing for quite a while.

Couch to 5k – Week 3

This week, I wanted to capture my thoughts and feelings right after each run, so you’ll be reading what are more like journal entries. That way, I have a more accurate description of my experience. You can read about my past experiences here:


Day 1 – Monday

  • 5 minute warm-up
  • Run 3 minutes
  • Walk 2 minutes
  • Run 90 seconds
  • Walk 2 minutes
  • Run 3 minutes
  • Walk 1 minute
  • Repeat run-walk sequence 1 more time
  • 5 minute cool-down

Journal Day 1:

It seems to be a lot easier doing the Couch to 5k on the road vs. when I did it on the treadmill the first time around because I can’t see and obsess over how much time I have left to run! Today, I chose an ambitious route. After Week 2 and covering approximately 2.55 miles during each workout, I thought that running more this week would mean that I would cover more ground.

I was wrong.

I chose an old 2.5 mile route around the neighborhood that I used to do; but with warm-up and cool-down, it’s about 3.07 miles. Well, with warm-up and cool-down during this session, I made it only about 2.4 miles! Hmm… So my slow running must be slower than my walking. {I recently heard about a marathoner who improved his time by switching his marathon to a run-walk versus a run.} Anyway, I walked home the rest of the the route, which added on an extra ten minutes. Need to keep this in mind for Day 2 this week.

photo 1(1)


Day 2 – Thursday

  • 5 minute warm-up
  • Run 3 minutes
  • Walk 2 minutes
  • Run 90 seconds
  • Walk 2 minutes
  • Run 3 minutes
  • Walk 1 minute
  • Repeat run-walk sequence 1 more time
  • 5 minute cool-down

Journal Day 2:

It was strange. I didn’t have to pysch myself up today about running. This was something I used to have to do. I had to get mentally prepared throughout the day and not talk myself out of it when I got home from work. Maybe this time around, it’s different because I am grateful that I actually CAN do it.

It’s an understatement, though, to say that I’ve been in a funk lately. Just ask my husband. He’s the one who has to deal with me. Before my run, I couldn’t decide on a Pandora station, so I checked their other genres. Guess what? There’s a comedy station! I selected it and was immediately tuned into Jim Gaffigan. I love that guy. I was smiling and laughing to myself almost all through my warm-up. If anyone saw me, I’m sure they thought I was crazy!

But starting out was hard. After my warm up, that first running interval felt heavy. My joints ached. I got hotter than ever when it really wasn’t that hot out – 80 degrees. I’m pretty sure that was the same temperature as Monday. Some of the running intervals were easier, some were harder.

Then came the cool down. As I rounded the corner, I saw a fawn cross the road and onto the grass near a house I was just about to pass. She stood still and as I came up closer, I saw a doe behind one of the trees in the front yard. I swear I was only about ten feet away. When I passed them enough that I thought they wouldn’t dart away, I tried to take photos. {Okay, just try to take photos with the sunlight and sweatiness and an iPhone strapped into an armband.} They stuck around for a while. The doe was eating from the bird feeder. It was a really nice end to my run.


Friday Notes:

CRAP! I just realized that on Week 3-Day 2, I did the program for Day 1. As I was thinking that I messed up my program, I looked back and saw that they were the same. What I didn’t realize? I wasn’t doing 90-second runs anymore, I was doing 3-minute runs. No wonder why they felt longer!

 photo 2(1)


Day 3 – Saturday

  • (Same as Days 1 & 2)

I didn’t journal after Day 3. In fact, my usual Saturday morning run didn’t happen until Saturday afternoon. Why? I was hungover. We just put our beloved Benny Bear to sleep the afternoon before. We attempted to celebrate his life and drown our sorrows at the same time on Friday night. Even after the hangover wore off, I was in a daze and didn’t feel like doing much at all. I knew, however, that a little exercise could help lift me up a bit and clear my head.

I learned of a new Music App from Tina over at Carrots ‘N’ Cake called Songza. The app will play music according to your mood {I love this!} or activity. I decided to give one of their cardio workout stations a try.

I didn’t journal because I timed my run and shower just right before we had planned to leave the house. I really am progressing with the Couch to 5k, but I am still sore sometimes and worry I’m doing myself more harm then good. Then I have to remember that that is basically how I felt the first time around.

photo 3


Week 1 Complete!

What ways do you try to boost your mood when you are in a funk?

What apps do you use when you workout?


7 responses »

  1. Yay for running again!

    I used to see momma and baby deer on my runs when I lived in North Carolina and it always made my day!

    I am pretty lame with my running apps – Pandora (Ina loves the Disney and Wicked stations) and MapMyRun.

    I am sending prayers for Rob’s recovery. ❤

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