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Couch to 5K Training Program: Week Four

Updated on May 4, 2011

I'm Still Here

I've arrived at week four of the program, which is far further than I've ever made it with a running program before (although I'll admit, that's not saying much!). If you missed it, here's my recap of week three, or start at the beginning of my 5K training program

5K Training Schedule: Week Four

Day 1: I was raring to go this morning (I really just wanted to get it over with), and the first part of the running workout wasn't too bad. The 4-minute intervals felt significantly longer than last week's 3-minute running intervals, but I just stayed focused on putting one foot in front of the other, and I managed to get through the first three intervals without incident. Unfortunately the fourth interval took a lot more effort and the fifth was absolute torture. I was so eager to be done with the workout that I headed home without taking enough time for a proper cool-down, which I paid for about 10 minutes later when I suddenly felt dizzy and weak in the middle of my shower. All in all, I certainly wasn't feeling like a real runner after this workout; time for a new strategy, or I'm going to be hanging up my running shoes yet again!

Day 2: I decided to try something new for this workout. Instead of listening to the Running Mate podcasts, I decided to create a running playlist to keep me energized during the running intervals and keep my mind off the pain! Using iTunes, this was extremely easy to do: I sorted my music by time, then went through and picked out five 4-minute songs (for the running intervals), four 1-minute songs (for the walking intervals) and two 5-minute songs (for the warm-up and cool-down). Then I rearranged them to create the correct order and I had a custom-made 5K training playlist ready to go. I can attest that listening to good music while running makes SUCH a difference; I can't say the running intervals were suddenly easy, but they did go by a lot faster. If you're struggling to get through the intervals, definitely give this a try!

Day 3: I was doing just fine, plodding along with my running intervals at a slow but steady rate when it happened. A middle-aged man in a beaten up minivan drove by (going the wrong way down a one-way street) and yelled out, "Pick up the pace!" Normally I'd write off such an incident as a very lame attempt at a cat call, but as I've mentioned in my past jogging recaps I do run really slowly, so I must say I was a little bit bothered by the remark. Not enough to lose sleep over, of course, but enough to feel just slightly more self-conscious about my running pace. Then again, you never know, maybe I can use the silly comment as motivation to work harder (and faster)!


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      Doralba 2 years ago

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      Abdelghani 2 years ago

      I need help with a conclusion paarpragh?I am typing an essay on Italians, and need help on the conclusion paarpragh.Here is the essay:ItaliansItalians are warm, welcoming people, who love to relax, celebrate, and socialize with family and friends. Their celebration and relaxation usually takes place around a dinner table at a restaurant or at home, so they can enjoy the traditions of Italian cuisine. Italians have a strong passion for eating, but also enjoy talking.In Italy, conversation is considered an art form. If you were to walk the streets of Italy, or stop at a cafe9, you would notice people of all ages engaged in intense and animated discussions on a wide variety of topics, ranging from family, work, politics, gossip, food, drinks, and sports, especially soccer.From the largest cities, to the most rural of villages, there is one place that will always remain as the central meeting point of Italian culture- the Piazza ( meaning square ). No matter how big or small the Piazza is, you will always see people sitting, strolling, walking, talking, and interacting with one another. Piazzas are also the main focal points for festivals, gatherings, celebrations, and political events.To real Italians, lunch is a 1-2 hour affair with traditionally a two to three course meal, which explains why most places halt for two hours of the day. Stores shut down, banks close, and all of the streets are empty. At around 2 o’clock, people start to emerge from their houses and populate the streets again until around 19:30 when it’s time for dinner. After dinner, the streets come to life again as Italians stroll around the piazza to work off their meal or head off for their evening engagement. Italian food is high in the ranks of most delicious, richest, and most varied of all cooking, with dishes for every occasion. Their food plays a huge role in their life and culture. Every region has their specialty, not only pasta, but all varieties of meat and fish are cooked to old, handed down recipes, mouth watering puddings, and of course, nobody can beat their ice creams. Shopping may not be a national past time, but it is taken very seriously in Italy. The major cities, like Rome, Milan, Florence, are full of the most wonderful shops selling everything from designer clothes to the newest and hippest furniture to be found anywhere in the world. Milan has its furniture fair every year and furniture makers from far and wide will go there to see what is happening at the leading edge of furniture design. Leather is also a good buy in Italy, Italians know their leather and the finest gloves, shoes, jackets, and bags are worn by virtually all Italians. They glory in being chic, and are generally always beautifully turned out. Sports are a very important passion in the lives of many Italians. Football, being their main passion, with hundreds of football clubs with top soccer teams playing for their country. Volleyball is also much enjoyed as is rugby, with the rugby team playing for the European Challenge Cup. Italians place more value on the simple things in life ( family, community, enjoying a Tuscan sunset ) rather than the material things most westerners covet. There are plenty of happy farmers in Italy who want no more than to share a meal with others in their community. The Italian Language is a romance language, spoken as a native language by about 70 million people in Italy, San Marino, and parts of Switzerland, Croatia, Slovenia, and France. Italian is based on the Tuscan dialect, which beforehand was only available to upper class Florentine society. Unlike other romance languages, Italian retains Latin’s contrast between short and long consonants. In particular, among the Romance languages, Italian is the closest to Latin in terms of vocabulary.

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      amalee 6 years ago from Birmingham, AL

      Hahaha, I run so slowly that I have to speed up to pass walkers. Don't worry, though; you'll get faster!