Here's my diary entry: Today may not seem like much of an achievement after all it was just short bursts of 60 second jogging. However those 60 seconds seemed to last forever each time. I kept looking into the distance and am now able to gauge by sight 60 second markers - a lamp post a car - where I will eventually be able to walk again for 90 seconds. It's tiring, it's sweaty, and it was the hardest workout I've had in 2 years.
Today's Run:
- Brisk 5 minute warm-up walk
- Alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes
- 5 minute cool down walk
The right music can get you motivated to go further, a whole lot faster:
What is some good music? Anything with a fast paced beat and motivational lyrics. You will need at least 6 songs that are 130 - 150 beats per minute for the jogging sections and 1 slow song for the cool down. Jillian Michaels has a wonderful workout music album called Jillian Michaels: Losin' It where almost every song is 130 BPM (beats per minute). The great thing is you don't have to buy the entire album, you can select just the songs that appeal to you.
| Losing It with Jillian Vol 2 [60 Minute Non-Stop Workout Mix (128-135 BPM) |
I downloaded just 3 songs off this album:Firework (CPR Remix), If Today Was Your Last Day (CPR Remix) and Raise Your Glass (Dr. Pack Mix).
A simple search for running songs will bring up an array of popular music that has been remixed to a higher BMP. Be careful though as many of these albums are not done by the original artists. I learned this lesson the hard way after spending about $20.00 and puzzling over why Erique Iglesius was sounding so weird.
Here are a few more artists I love:
, The Chemical Brothers, and David Guetta[. If all else fails these lads will not let you down.
Power Songs: This is the song you want to play when you are feeling your lowest. Just when you are a step away from quiting, this song comes on and you feel like you can go on another mile. My power song for today is: Firework by Katy Perry. Love it.
Yes, Katy I do feel like I'm buried six feet deep, yes I am a firework, yes I can own the night like the fourth of July. And before I know it, I have a determined gleam in my eye and I'm trying to make my colors burst. It makes no sense I know, but it gets me through.
What about an audio book? It might seem like a good idea to listen to an audio book while running and I can see the merit in that if you are already in shape. If you are out of shape like myself it's only a distraction.
What about Podcasts: There are plenty of C25K podcasts that you can download and run along to. I haven't actually tried this, but it's good to know the option is available on iTunes.
Pandora: This is honestly the best option to start with. It's free. I have the Lady Gaga Radio, Poker Face Radio or Running Music Radio playing in the background on my iPhone 4. With an android phone you need to start your pandora first, then start your C25k app or risk losing your data.
iPod and Nike+ : I used to run with my iPod all the time. I love the headphones that let me adjust the volume and move through songs without fiddling with the device while I run.
Please leave me a comment or send me an email to tell me how your second day of C25K went, I’d love to hear your story.
How my run went?
In my head I was debating this crazy idea, 9 weeks of training squeezed into 30 days surely this is madness. My head was full of negative thoughts.
I am going to be injured. Instead of getting into shape I am going to get fatter. Not only would I have to deal with my injured shoulder but with my legs gone too, I'd be done for."
This negative self talk lasted well into the night. I had some minor shin splits that seemed to subside into non existence on my drive home from the park where I did today's run. All in not a bad at all.
My stats:
Distance: 2.5 miles, Average Pace: 19'40"/mi, Total time: 49:20, Calories burned: 234.
Why is my time so far over the 30 minutes of C25k? I hadn't learnt at this stage to turn around at the halfway signal.
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