Couch to 5K – Week 7-9

It’s been a while since I posted about my Couch to 5K progress.  Well, I progressed to the end.  There were some good times and bad times during these weeks that had me running anywhere from 2.5 miles to 3.1 miles, or looking at it another way, 25 minutes to 39 minutes – all in one shot!  According to my app, I should be running 10 minute miles but I’m more comfortable in the 12-13 minute mile range.  Truth be told, there were a couple of sessions during theses weeks where I had to walk a bit during the runs (about one song worth – not bad) BUT there were also times I ran 3.1 miles without stopping.

The big race I trained for is coming up this Sunday.  It’s the Fire Department’s 911 run: http://www.9-11funrun.com/home.html  I haven’t decided yet on whether or not I’ll run the run or walk the run.  I’ll decide on Sunday at ‘start time.’  We’ll see how brave I am that day about running in a crowd.  But in any case, I completed to program and I’m prepared if need be:)

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A view from a hike on Kodiak Island.

 

 

Unforeseen Obsessions is Back! Pre-Order is up! Re-release date is 9/1/16!

Unforeseen Obsessions - Val Book Tour 2

After months of waiting impatiently, Unforeseen Obsessions is back on the market.  It is currently up for pre-order at all major outlets and scheduled for re-release on September 1st.

To celebrate the re-release, I am participating in a blog hop which includes a GIVEAWAY!  Please visit the blogs below where you’ll find character interviews, excerpts, and of course the RAFFLECOPTER!

8/22 – Sensuous Promos
 
8/23 – Nicki Day
 
8/24 – Nicole Morgan
 
8/25 – Darkest Cravings
 
8/26 – Get Cozy
 
8/27 – The Book Pub
 
8/28 – All my Book Finds
 
8/29 – Nikki Noffsinger
 
8/30 – Bound by Passion
 
8/31 – Michelle Roth
 
9/1 – Andrew Jericho
 
9/2 – Alison Mello

Blurb:

After Alex Polecheck’s police officer husband, Sam, is stabbed in cold blood, she vows to see the murderer brought to justice.  Peter, Sam’s best friend, and fellow police officer, seems to be the only member of the Police Department interested in catching the killer.

Peter sets out on a perilous hunt for the killer, while trying to protect Alex, who appears to be next on the murderer’s list.

The mystery begins to unravel when Peter finds a connection between the murder of Sam and two other law enforcement officers, who were all part of an internet crime taskforce. Peter and Alex find themselves alone in the battle for justice and truth when they discover members of the local police department cannot be trusted.  Will Peter piece together the puzzle before Alex is silenced?  While battling to protect Alex, will he be able to continue to conceal his love for her?

Buy Links:

Amazon: https://www.amazon.com/Unforeseen-Obsessions-Valerie-J-Clarizio-ebook/dp/B01JERSCOU/ref=asap_bc?ie=UTF8#navbar

Barnes & Noble:  http://www.barnesandnoble.com/w/unforeseen-obsessions-valerie-j-clarizio/1124233452;jsessionid=D88F2868D4395083CE3665B0E57B214F.prodny_store02-atgap05?ean=2940153412115

Kobo: https://store.kobobooks.com/en-us/ebook/unforeseen-obsessions

iTunes: https://itunes.apple.com/us/book/id1139610450

24Symbols: https://www.24symbols.com/book/x/x/x?id=1582875

 RAFFLECOPTER: https://www.rafflecopter.com/rafl/display/4a6d45a611/

 

Couch to 5K – Week 6

Couch to 5K week 6 is complete.  Yep, I’m a little ahead of schedule on this one but I’m away at a conference and wasn’t sure that I could get day three done tomorrow so I did it today. So yes, I worked out two days in a row.  It will be interesting to see how my weary old legs feel later today. Plus, though I’m completing the required running minutes of these longer runs, I’m not completing them as fast the C25K App is telling me I’m supposed to.  That said, I figured I better accelerate the program days so that I can get more practice runs in before the ‘big event’-the 5K run I’m technically training for which is to be held on 9/11/16.  At this point, I’m still unsure that I’ll be able to run over 3 miles without stopping, or within a decent time frame, so even with all this training, I may just sign up for the walk.  I’ll play it by ear for now.

Anyhow, this week’s regiment had me rotating five and eight minute runs, with short walks between, on day one, two 10 minute runs on day two with a short walk between them, and a 22 minute run on day three. Yes, 22 minutes in a row.  According to the C25K App I should have run 2.25 miles in that time but I only got about 2 miles in.

During my cool down walk I snapped these photos.  It was a pretty run this morning on the river walk by my conference hotel.

Grand Rapids 1 Grand Rapids 2 Grand Rapids 3 Grand Rapids 4

Couch to 5K – Week 5

Couch to 5K Week 5 is history!  I’m over half way through the 9 week program.  I found this week’s regiment interesting.  It wasn’t like the other weeks where I repeated the workouts each day.  During week five, day one rotated five and three minute runs and walks, day two jumped up to eight minute runs and five minute walks, and here’s the kicker, day three had me running 20 minutes – in one shot.  How does it make sense to go from eight minutes to twenty?  Though it didn’t make sense to me, I did it.  Likely, a bit slower than I should have but I jogged all twenty of those long minutes:)  Who would have thought? Certainly not me.

Here’s a picture from a hike we took in 2009.

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Juneau, AK

 

Couch to 5K – Week 4

Week 4 of couch to 5K is now in the books!

Week 4 had me start with a five minute brisk walk, then jog for three minutes, walk for 90 seconds, jog for five minutes, walk for 2.5 minutes, jog for three minutes, walk for 90 seconds, then jog another five minutes, and then walk to cool down.  Oddly, the last two days, jogging the last five minute sections, seemed to be easier than jogging the first five minute section.  Not sure why.  It seems to me it should be the other way around.

This week I added listening to music while working out.  It seemed to help pass the time.  Tom Petty’s Runnin’ Down a Dream couldn’t have come at a better time during the playlist.

Also, when I mentioned in my last post that I couldn’t seem to control my breathing, someone mentioned that I might want to make the effort to slow down for the time being.  I wasn’t sure I could run any slower but I took her advice and it seemed to help.

I guess I’ll start gearing up for week 5!

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This view is from a hike we took on Kodiak Island

 

Couch to 5K – Week 3

I can put a big old check mark in front of Couch to 5K – Week 3 on my to do list, because as of tonight it is done!

Each of the three workout days in week three entailed a brisk five minute warm up walk, then two repetitions of the following:  Jog for 90 seconds, walk for 90 seconds, jog for three minutes, and then walk for three minutes.  Then to finish up, the program required a five minute cool-down walk.  It wasn’t the worst, but three minutes is definitely a step up from 90 seconds.

I’d appreciate any tips on breathing from you runners out there because apparently I get winded pretty easily.  Seriously, I can’t seem to control my ragged, hard breathing and it’s only a couple of three minute runs at this point.

And now, for your viewing pleasure, here’s a view from one of the hikes the hubby and I took in Newport State Park, WI.

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Couch to 5K – Week 2

About 45 minutes ago I completed week two of the Couch to 5K program.  This week involved adding 30 seconds to each run, over those in week one, but I only had to run six times rather than eight.  Overall, it seemed like a fair trade-off. Due to the heat this week, I chose to complete the program in the morning rather than after work in the evening.  It was probably a good choice but now my typical morning work isn’t getting done…

Anyhow, the important part is I completed the program for week two and didn’t die, and I’m gearing up for week three.

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This is a view from a little hike the hubby and I took in Yosemite.