Decided to start the couch to 5K program again feet/knees/legs seem to be holding up well. May not complete or follow as is.

Rainy morning until 9, headed up to Rycenga park to run on wood chip trail. The run went well much lower HR than my old Nov 2009 Week1Day1 data. Did not use the pod cast for timing just the HRM stop watch for laps.

I could feel the outside thigh, rectus femoris, tender while running maybe from the cycling up hills hard last night. Went quick and did not seem bad at all.

Rode to Rycenga park to run on wood chip trail, all 8 runs went well, HR mid 150's max. Was going to do some bike sprints using the loop the way home, did 1 was kind of weak headed home. When first getting on bike the right knee was just a little tender at first, went away quickly.

Rode to Coast Guard Park to do stairs up the dune, did 4 repeats. Continued on to North Shore Park to get some sun on the beach. Legs feel it now back for late lunch.

Rode to Rycenga park to run on wood chip trail, went well. HR high 140's max for 1st 7 intervals. Last interval ran for 94 seconds to end of 2nd soccer field. Now at a lower weight and in better shape the C25K running is going much better than winter 2009. Using Rycenga park seems to work well also for starting out, easy to get myself over there in the morning. Looking forward to moving to week 2.

Rode to Coast Guard Park to do stairs again, went to store on way home.
Dune Stairs 106steps by two 4 repeats
68,63,62,64 seconds up
HRmax 133,139,143,143
69,70,78,61 seconds down

Did not run on trail at all, HR pretty low while walking to/from the steps. It sure seems to be easier than several months ago.

Week2 Day1 Couch to 5K
6 x 90run 120walk intervals -- Run 340 yards Walk 217yards
Interval times run/walk: 97/125 97/128 95/133 96/130 99/131 100/---
Average pace 8.4min/mile
Interval HRmax: 147,154,160,160,159,158
3rd interval seemed hard slowed down a bit on last 2

Left knee just a little tender on start of 1st interval

Week2 Day2 done at 10am, it was warm bike ride back felt good. Was a bit slower than last time, 3rd interval felt hard?
6x90 120walk intervals
Interval times: 101/135 100/134 102/139 103/136 105/137 100/---
Interval HRmax: 140,147,152,151,150,154
HR 154/118

Completed this morning. I seemed a little slower did not look at HRM stop watch data, may add later. Legs, knees, and feet all seemed fine during run. Did notice slight heel pain left foot riding home. Do have a bike ride tonight. Added ride data includes ride from home.
Time 2:24:51 Dist 45.25 Speed 31.5/18.7 HR 180/143

Was not really slower at all...
Week2 Day3 Couch to 5K
6x90 120walk intervals
Interval times: 101/135 96/141 96/175 100/133 98/137 98/---
Interval HRmax: 146,155,155,155,160,156
HR 160/121

---Friday started week3 early
Week3 Day1 Couch to 5K
2x90 120walk 2x180 180walk intervals
Interval times: 102/142 210/153 101/139 212/---
Interval HRmax: 140,152,149,159
HR 159/122
----------------
Saturday bike ride -Breakfast ride
Time 2:37:32 Dist 46.44 Speed 28.7/17.7 HR 170/136
----------------
May do a run later today
Week3 Day2 Couch to 5K

Finished week3 was pretty hot, went well no issues. Feel pretty good afterwards, may add results later from HRM.

Update........................
Week3 Day2 Couch to 5K
Run walk intervals
Interval times: 100/207 212/413 104/211 213/---
Interval HRmax: 146,159,155,163
HR 163/123 Time 23:30

Week3 Day3 Couch to 5K
Run walk intervals
Interval times: 104/136 209/204 102/135 211/---
Interval HRmax: 144,156,152,159
HR 159/127 Time 18:30

Took much shorter rest intervals on last run went well, made it through 1st 3weeks with little to no issues. Moving on to week4, nice to see progress.

Real hot afternoon went for run made it, was slow. Left foot and right knee little tender only at start. Used wrong shoes but they worked. Modified the distance a bit to use the same trail. Never made it to week 4 in the past always gave up during week 3. HR pretty high towards end. Should try to shorten rest periods next time.

Week 4 C25K
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes) 0.39mi
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) 0.58mi
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes) 0.39mi
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) 0.58mi

HRM data:
Week4 Day1 Couch to 5K
Interval times: 3:51/2:30 5:37/3:05 3:42/3:16 5:42/xxx
Interval HRmax: 146,158,159,164
HR 164/135 Time 27:45

Have been out on bike went to 3 stores and mom's 2 outings, feeling strong, have ride tonight weather report looks good. The begals are a nice easy carb addition going good so far, would make a good post ride eat as well.

Ride went well did a good amount of pulling some 25-26 on return, felt strong on hills, small group of 6. Was able to push the HR up quite high on pulls and recovered well on back of pack.

Ran in the morning much cooler. Went well, keep the rest after the short interval under 90 seconds this time. Felt a little skeptical starting out but was feeling better after 1st short interval. Times a little better and HR much lower, could be the heat last time or 2 days in a row. Had a hard bike ride last night which did not seem to be an issue. Can tell that my stride at the slower pace is getting better. Looking forward to moving on and glad to not have any leg soreness.

Week4 Day2 Couch to 5K
Run walk intervals
Interval times: 3:40/1:20 5:31/3:23 3:44/1:15 5:40/xxx
Interval HRmax: 144,150,150,154
HR 154/130 Time 24:40

Ran in the morning on bike path (first time on hard surface) think I liked the wood chip trail better, noticable difference. I changed the interval lengths the rest period was to long, but did run more overall. Get more walking in than riding bike to park which is good. First interval seemed awkward seemed better later. No issues with legs, got the feet on ice now, and did remember to stretch.

Run walk intervals 0.5mi run and about 0.25mi walk (4 times)
Interval times: 4:25/4:23 4:22/3:35 4:24/4:34 4:26/xxx
Interval HRmax: 153,157,157,161
HR 161/129 Time 30:10
Total time with warmup 46min

Ready to move to week5 next time.

C25K Week 5 Day 1
Brisk five-minute warmup walk, then:
-Jog 1/2 mile (or 5 minutes)
-Walk 1/4 mile (or 3 minutes)
-Jog 1/2 mile (or 5 minutes)
-Walk 1/4 mile (or 3 minutes)
-Jog 1/2 mile (or 5 minutes)
C25K Week 5 Day 2
Brisk five-minute warmup walk, then:
-Jog 3/4 mile (or 8 minutes)
-Walk 1/2 mile (or 5 minutes)
-Jog 3/4 mile (or 8 minutes)
C25K Week 5 Day3
-Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Headed over to Dunes with bike to run the trail around noon today. Did not seem to have a problem with energy, did notice knees sore once back on bike after run. Did not do any long durations but went both up/down hills at a good pace. Went out to marker 12 on the low route and returned on the high route. Used the old shoes with the added arch support.

Did some upper body exercises with weights an hour or more after breakfast. Similar to yesterday light and just 1 set.

Nice a cool this morning rode over to Dunes Hiked markers 1-11 out and did the hike/run on the trail from 12 back. The high route from 11 to 12 on the return is a poor trail not used much and not too good for running. Put the HRM time data on spread sheet for marker times/pace pretty easy. Long hike time about 2 hours.

Riding up to Norton Shores for group ride to meet at coffee shop 6pm, will stop at library in route.

Back from the ride no B group road with the A group for a while then dropped out they were averaging 24.5 pretty much right away, had the tour bike which didn't help. Stayed on for a while, the library trip made it worth while.