Couch to 5K Final Wrap Up

Wrapping up week 8 training on the Couch to 5K left me with one last item to complete the program…. run a 5k. This past Friday I was off and the wife played hooky so I tagged along on her training run which just happened to be a 5k. After completing the Couch to 5K program I’m still not running a full 5k but this past attempt had me run about 85% of the run which got me a time of 36:48. I’m adding a graphic below that’ll cover my splits for the last 5K training I did. This past year I ran the Best Dam Race in Safety Harbor which would have been my first 5k and that time was 38:25. While I’ve managed to trim off a 1 minute 30 seconds off my first 5k time I felt much better on this past Friday’s run. While I’ve completed the program I still feel I can benefit by continuing to run as well as going back to the program for some interval training. Now it’s time to move on to my next training mission which is the Warrior Dash on February 1st 2014.

 

5k splits

5K Final

What was your experience with the Couch to 5K program? Would you recommend it to a friend just looking to start running?

Couch to 5K Week 8 Wrap Up

Sorry for the delay but week 8 is officially in the books and wow what a week it was. In addition to my Couch to 5K training the wife is doing some half marathon training which has gotten me some extra time in. While I’ve had my routine runs according to the app there has also been a Sunday morning addition to the routine. The wife’s training has brought her 6, 7 and even 8 mile runs on Sundays but I’m unable to complete those so I’ve been riding along. I feel as if the additional training on the bike has helped a bit with my endurance and overall performance.

Days 1 and 2 brought me 28 minutes of run time, which I’m happy to report I was able to run about 25 of it. I did have to stop a few times to take a quick water break but overall I ran a majority of it. Day 3 on the other hand brought me 30 minutes of running of which I was able to run approximately 28 of the 30. I once again did have to stop a few times, but this was for a water break and to catch a quick breath or two.

Overall I’ve been really happy with the Couch to 5K program so far and I have one workout left. My last workout I must do in order to complete my Couch to 5K program is run a 5k. I’ll be doing that this week as well as trying to establish a regular running schedule. I feel the regular schedule will help me maintain and improve on the 8 week training I’ve done so far as well help my cardio progress so I can see changes in my performance on the paintball field.

How far along are you with your training? How do you hope this training will help you?

The Time is Near ….. PSP World Cup

 

P4L_logo w TM

The time is near for PSP World Cup at Fantasy of Flight in Polk City, Florida. This time next week I’ll be swarming the vendors to see what free giveaways they have as well as getting to put my hands all over the latest merchandise in the world of paintball. I’ll also get to sit back and watch some of what I predict to be the best matches of the year. While I’m most excited to watch the Pro games I also have a few friends playing in some of the other divisions and I’ll get to watch as well.

I’m most excited about seeing what new products all the paintball vendors are bringing to the table. From what I’ve seen so far I wish I had won the lottery because I’ve seen quite a few new products I’d like to add to my gear bag. While I’m not quite sure where my first stop will be, I plan on at least hitting Dye, Empire, Ninja Paintball, Virtue, Valken as well as GI Sports to check out a few things on my “Christmas Wish list”. What… I’ve been good this year (for the most part).

I’ll also be dropping by Social Paintball to check out some new products as well. If all goes well I may even end up walking away with a new pair of “Grit” paintball pants. From what I’ve seen online I like them so far but I’m much more of a visual person so we shall see. Their booth is all packed with a lot of merchandise and I’ve never gotten out of there without finding something that I’ve been wanting.

Next on my list is a trip to see the guys from Trade My Gun. I met the guys a few years back and I’ve got to tell you they are definitely on my must see agenda. Every year I’ve gone to PSP World Cup I’ve always managed to work out a deal on some gun that I’ve always wanted as well as sell off a few that I rarely use. They guys are always funny and if you catch them at the right time make some really killer deals that you’d never believe.

One of my usual stops is at the Valken tent. I’m usually there to see Kelly and the gang plus check out any new gear as I look for that awesome deal I just can’t pass up. Ninja Paintball is also a must stop so I can check out the 2013 Breast Cancer Awareness tank which I may have to actually purchase this year. I’ve looked them in the years past and always seem to want one.

While I’ll obviously be rooting for Tampa Bay Damage to win I’d like to take this opportunity to wish all the teams that have traveled from both near and far safe travels and the best of luck. Just the fact that you’re there to be a part of one of the biggest events in paintball should be a victory in itself. The win wouldn’t hurt that much either, but making new friends from all over the world. For those who can’t make it you can always follow my Twitter, Facebook, or even Instagram which I’ll include links to below. I’ll try to send out updates and new product pictures all day long, plus any other interesting things that I see happen at PSP World Cup.

12 years ago

On this day 12 years ago at 11:00 the wife and I stood before a minister and exchanged our vows before our family and friends. While the ceremony was smaller due to the events of 9/11 we still had a great time with those who made it. Twelve years later I still see the Best Man as we work together and see most of the Groomsman on a regular basis. One even went on to become the Mayor of Oldsmar recently.

 

Bridal Party

wedding 2wedding

Today we are celebrating 12 years as husband and wife. Thru good times and bad we’ve been there to support each other and continue to do so. So how do we plan on spending our anniversary you may ask? Well that’s where it gets a bit odd as we chose to start off our anniversary with an 8 mile run (The wife ran and I rode my bike), but still we did it together.

 

Bridge before

Bridge 2

After a long morning of exercising while most others are still sleeping we decided to splurge and stop at Dunkin Donuts for some Pumpkin munchkins (evil, addicting and awesome all at the same time). We next came home and got the boys for our traditional Starbucks run where got our usual drinks. As far as what the rest of the days holds who knows. I’m hoping for a nice lazy day with a good nap and maybe a bit of TV.

 

Dunkin

Later this evening it’ll be Kobe’s Japanese Steakhouse for our traditional dinner with a bit of yummy yummy sauce and some silly paper hats. I know some people may say it’s silly but we love that place so we go on special occasions. I know she’ll be reading this so Happy 12th Anniversary…. I love you so much and look forward to many more years.

 

Final Pic

What’s the craziest thing you’ve ever done for an anniversary? What would be the perfect way to spend your anniversary?

Couch to 5K Week 7 Wrap Up

Week 7 of the Couch to 5K is officially in the books but coming to you a week late. The previous week was chaotic between having to go to Orlando for work 3 days and also FLBlogCon, which just totally blew my schedule. I’m happy to report I’m back on track and finished out the week on a positive note. The weekly training which consisted of 5 minute warm ups, 25 minutes of running and then a 5 minute cool down is what week 7 had in store for me. I almost missed day 3 training due to helping a friend move and meeting another for dinner, I would have never made it. I had decided that I’d do my training later in the evening. Two pitchers of beer, chips and salsa, plus boneless honey BBQ wings over fries happened and I was wondering “how the hell am I going to run after all this”. The wife told me I was crazy for attempting this but I did squeeze in day 3 after all this and I must say I was actually surprised. Though I didn’t intend on running after our night out I’ve decided it needed to be done and I needed to hold myself accountable for my training. After all, I was the one who chose to indulge as I had so I needed to hold myself accountable for my training and carry on.

treadmill

Have you ever had your schedule thrown off by work and how did you make it up? Would you ever attempt to run after a night of indulging?

Are you prepared for the Zombie Attack?

So do you think you have what it takes to survive the Zombie attack? If you do, you should head on out to RumbleWoods Paintball Park in Tampa on October 26th to help fight off the Zombie Attack. The Zombie attack is actually a game geared towards the younger kids who have a love for Zombies and paintball. On October 26th RumbleWoods Paintball Park in Tampa will convert their fields to a playground for the Zombies to roam and try to search for fresh food. For more information or to register for the event go to https://rumblewoodspaintball.com/ and help fight off the Zombie Attack.

 

 

 

Zombie

 

(Source: https://rumblewoodspaintball.com)

Couch to 5K Week 6 Wrap Up

Week #6 is done and in the books and I’m feeling even stronger than the previous weeks. Day 1 brought forth the traditional run/walk intervals that I’ve been used to so it was business as usual. The training session for the day ended up being 34 minutes. No real surprises for me but on Day 1 my training felt really strong.

 

Week 6 Day 1 34:00 minutes

5 minute warm up

5 minute jog

3 minute walk

8 minute jog

3 minute walk

5 minute walk

5 minute cool down

Day 2 brought a small change in the fact that I had 2 separate 10 minute running intervals which I completed successfully without any issues. This training session for the day ended up being 33 minutes which pretty my falls into line with most of the other training sessions so far in this program.

 

Week 6 Day 2 33:00 minutes

5 minute warm up

10 minute run

3 minute walk

10 minute run

5 minute cool down

 

Day 3 brought the ultimate surprise and a bit of foul language. See, I completed the initial 5 minute warm up and then I hear the prompt “begin running” which I promptly looked down and saw 22 minutes. I’m not going to lie but once again I blurted out obscenities for the house to hear. I thought to myself 22 minutes…. Is that even possible? I started running and running but by minute 10 I was feeling like I wanted to give in, but I didn’t. I then found myself in a zone where it felt like time didn’t exist for a bit. The next thing I know I heard those words that made my ears perk up and put a smile on my face. What words are those, you ask? Those magical words “1 minute left” came thru my headphones. I pushed thru and finally heard the prompt saying to start my cool down walk. I remember thinking to myself “I made it” although I seriously had my doubts but I did manage to survive the 22 minute run.

 

Week 6 Day3 32:00 minutes

5 minute warm up

22 minute run

5 minute cool down

What part of your training has ever made you doubt yourself and your training? How did you respond and what were your results?

Couch to 5K Week 5 Wrap Up

With the week coming to a close, I’ve completed yet another week of my Zen Labs Couch to 5K program and I’m on my way to hopefully being able to run my first full 5K race. Week 5 definitely came with it’s challenges as two of my three days were spent running indoors on the treadmill due to timing issues. Day one seemed to be a normal routine and I’ve definitely become accustomed to it.

Week 5 Day 1 (31 minutes)

5 minute warm up

5 minute jog

3 minute walk

5 minute jog

3 minute walk

5 minute jog

5 minute cool down

Day two of this week’s training brought me less intervals with higher run times. While they weren’t any issues I definitely found myself noticing the additional run time the training program threw in, but I survived. Day two was done indoors on the treadmill as I had to resort to an evening run and it was just too hot outside. Needless to say I still sweat my butt off even though I was indoors.

Week 5 Day 2 (31 minutes)

5 minute warm up

8 minute jog

5 minute walk

8 minute jog

5 minute cool down

Day three however brought the ultimate surprise for me. See I normally pay attention to what the program has in store for me but for some strange reason I failed to check ahead to see what day three had to offer. I was actually quite shocked after I finished my five minute warm up and the program told me to jog for 20 minutes. Yes that’s right the program had me running for 20 minutes which the wife came running into the spare room as I started yelling obscenities as I’m running. I accomplished the entire 20 minutes without slowing down or stopping at all. The pace remained consistent throughout the entire run and I finished strong.

Week 5 Day 3 (30 minutes)

5 minute warm up

20 minute jog

5 cool down

With my first five weeks in the books I’m feeling more confident about being able to run a full 5K from start to finish, but I’m still a bit off from accomplishing this goal that I’ve set for myself.

 

bridge

 

For those who have done the Couch to 5K, which portion of the training did you find the hardest? How did you manage to make it through?

Couch to 5K Week 4 Wrap Up

With week 4 of my Couch to 5K program coming to an end, I’ve officially passed the halfway mark and I’m well on my way to meeting my goal of running a full 5k. The training time for week 4 consisted of 31:30 training sessions of which approximately 16 minutes of that time was spent running. The additional running time doesn’t seem to have affected me and I’m starting to feel pretty confident about being to accomplish this goal. Below I’ve listed out the intervals for week 4 of the training program and it was definitely a chore but I’ve managed to work my way through it.

5 minute warm up

3 minute run

90 second walk

5 minute run

2.5 minute walk

3 minute run

90 second walk

5 minute run

5 minute Cool Down

I’ve started to notice little differences in activities I do. Activities that used to be hard for me based on their physical nature are now becoming easier. My endurance for running during my paintball scrimmages seems to be growing and the fatigue seems to be less of an issue at the end of the day.

bridge

How has your training helped with any activities you do? Have you noticed any changes in your endurance levels?

Couch to 5K Week 3 Wrap Up

Week 3 is officially in the books and I’m happy to say I’ve made it thru another week of the C25k program by Zen Labs. The intervals have changed slightly but nothing significant. Warm up and cool down still consist of the traditional 5 minute times. My first interval consisted of a 90 second jog followed by 90 seconds of walking. After that we moved on to a 3 minute jog followed by a 3 minute walk. The program is a 1 to 1 with all of its training which seems to help me with building my endurance for my ultimate goal. The biggest changes in my routine came with me being able to accommodate running outdoors for 2 of my 3 training days. Sunday’s run was at the Memorial Causeway which is our normal Sunday running place, but Tuesday ended up being a treadmill day. Thursday morning was a weird exception for me as I woke up early and ended up running in the AM as opposed to an afternoon run. I’ll admit the morning run was tough to get up to do but once I got outside I was fine. The day seemed to go much better as I wasn’t stressed about making time to run as I had already gotten it out of the way and made for what felt to be a great start to the day.

Outside

photo 4

photo 3

Where do you prefer to do your training? Do you prefer morning or Afternoon runs?