If you go into Itunes, podcasts, and search podrunner intervals. they have a couple look for teh 5k 10 week program. I keep my jog "slog" speeds down to help build a base and have been working on increasing my speed...today I ran 2 miles at a 12:30 pace which I feel is pretty good for a big guy. I hope to be down to at least a 12 min mile by my triatholon in June. I have been reading and talking to alot of guys regarding interval training at harder levels to increase speed and cardiovascular endurance. The other tool I found very valuable is my heart rate monitor and working to keep my heart rate below my max which at this time is around 167 bpm. Good luck and keep at things.
There are several different podcasts available for the C25K program:
Robert Uley's Podcasts (Slower Beat)
Podrunner's Interaval's Podcasts (Fast Beat)
Christian Indie Podcasts
Podcasts with no music just audible alerts to change pace
Also, a great website full of all kinds of C25K resources is:
I haven't used any of the podcasts yet (so far I have been running with no music), but I downloaded the Podrunner's Podcast and I plan on using it tonight.
Thx murry! Doing a Tri..thats great! I'm also getting my mt. bike retooled to a hybrid so I can workout on the road as well. Would love to try a duathlon! Not much of a swimmer, know how just not into it(as of now). First thing first, I'm aiming for the Livestrong challenge in August (in the Phila area).
Good luck again with your 5K this weekend! Of course, keep us posted!
Looks like there haven't been any postings in a while, so, I thought it would be a good reason to share my recent accomplishment. May 8, 2010 was the annual One America 500 Festival Mini Marathon in Indianapolis, Indiana. It is the largest half-marathon in the country with 35,000 participants. The weather was severe overcast, with a temperature in the 40's and a constant 30mph crosswind. This was the certainly the type of day that would be much better curled up in bed, but I had trained for 4 months and traveled 2,000 miles to run this race. Started out slow, due to the incredible number of people, it took almost 4 miles to get a clean running lane. I finally hit my stride and was able to pick up some time. Mile 6 through 8.5 were the best. This part of the course actually took place on the Indianapolis Motor Speedway! The stadium blocked out the brutal wind gusts and made for smooth running. Mile 9 through 11 were very painful. Visualizing the finish line, I persevered through mile 12. The wind kept blowing steadily and my hands were frozen solid, but the finish line was within reach. Each step brought me closer to that elusive goal. Finally, one last bridge and a chance to gather the rest of my energy reserves. With the balloons flying high and the crowd cheering, I successfully crossed the finish line. Final time 3:19:37.
Running my first half marathon was a very challenging experience, especially since I tip the scales at 318. I can now say I have accomplished a major goal in life, and am now training for my second half.
Hey Congrats on the Half. I have my tri next Sunday the training has been good and it has kept me focused during my baseball season (I coach a HS JV team). Depending on how this one goes for me I am planning on registering for another in July and possibly another in August. I think that the Half would be something that I will look to complete next year something to focus on.
Once again congrats on your half and keep going from there.
How did the tri go? Hopefully your first one went well. Did you race in a second one?
I'm currently training for my second half. I plan on running in December. I would like to do a sprint tri next year.
Hey guys I just want to say thanks for the inspiration! I'm attempting to do this at just over 200 lbs and know how difficult it is for me, but if you guys can do it, then so can I.
Froggiebear, glad to provide inspiration. This is a great way to learn and grow through shared experiences. Any help we give each other really does help with the mental challenges that are inherent in distance running. Reading some of these posts has been great for me as well. I am re-dedicating myself to running and plan on dropping below 300 lbs. for the first time in over a decade. It will take some hard work, but with the support of others, the journey is not so difficult.
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