It's another running day around here, so it's time for another playlist! The 2nd workout for week 5 of Couch-to-5k (C25k) is 5 minute walk/8 min run/5 min walk/8 min run/cooldown.
I really like this breakdown, not because I think I'm going to enjoy running for 8 minutes at a stretch, but because I have a lot of workout songs that are 3-5 minutes long. :) So many, in fact, that I've made two playlists for this workout. I can't decide which one to post, so I'm doing both.
The MP3 files are not there yet...over half of them were itunes downloads, so I'm converting them first. The song titles will be linked later today. As always, right-click and save as to download.
UPDATE: I've just realized that these files are too big for me to post them all at once (unless I host them somewhere other than this site, which I'm looking into), so I'm going to do one playlist at a time. Since I don't want to blow any more of my lunch hour on this, I'm going to wait until after work to do the actual uploading. If you want, I'll take votes in the comments on which songs you'd like to be first. :)
UPDATE, part deux: The comments have spoken! Well, okay...ONE comment. The 2nd playlist now has MP3 links, at least until noon tomorrow. Be kind, do not stream. (Doesn't really have the oomph of "Be kind, rewind", does it? Right-click and save anyway, please.) Playlist #2 links are gone...sorry. Playlist #1 music files will be up later today.
Final UPDATE: Playlist #1 is now linked, get 'em while they're hot. Links have now expired.
C25k Week 5 #2, playlist 1:
Pictures of You - The Cure (4:50, warm-up walk)
Bring Me To Life - Evanescence (3:57, run)
Heaven - DJ Sammy & Yanou (3:55, run)
Wear Sunscreen - Baz Luhrmann (5:11, walk)
Cantaloop (Flip Fantasia) - US3 (4:39, run)
Anything, Anything - Dramarama (3:20, run)
December '63 - Four Seasons (3:28, cool-down)
C25k Week 5 #2, playlist 2:
I'm Alive - Jackson Browne (5:01, warm-up walk)
American Girl - Tom Petty (3:34, run)
Push It (Remix) - Salt-n-Pepa (4:32, run)
Loving Hands - Christine Kane (4:45, walk)
The Happy Song - Delirious? (4:29, run)
Little Girls - Oingo Boingo (3:45, run)
Each Coming Night - Iron & Wine (3:27, cooldown)
If you add up the times, you can see that playlist #1 is sort of a slacker playlist...all the run intervals have times slightly shorter than the full 8 minutes, and the walk intervals are slightly longer. Playlist #2 is the guilt playlist--all the run intervals are longer than 8 minutes, to punish myself for padding the walks in the first playlist. :) (Okay, not really...it just sort of worked out that way.)
I'm torn on which one to use for the workout today...this will be my first time trying 8-minute run intervals, so part of me wants to use the easy playlist. On the other hand, the songs in the second playlist are more of my favorites, so I think I'd enjoy that one more. It doesn't really matter much either way, since whichever one I don't use today will be used next Wednesday.
Which do YOU think I should do?
Posted by Joy at March 16, 2005 09:35 AMPost American Girl and Happy Song, please. :) Then give yourself a break and do the first list. It is HUMP day after all.
Posted by: Frazier on March 16, 2005 01:38 PM
::running:: trying to get my vote in on time...
#2 b/c I'm a glutton for pain *snicker* & who doesn't love salt n pepa??
Posted by: Renee on March 16, 2005 07:08 PM
Nobody, that's who. Nobody doesn't love Salt n Pepa. :) Push It's one of my all-time favorite workout songs.
I'm a wuss, though...I went with the short-run playlist last night. It went surprisingly well, so I'm looking forward to doing playlist 2 next time.
I am a little nervous about running for 20 minutes straight tomorrow, though. Eight minutes wasn't nearly as bad as I thought it was going to be, but 20? That's a little scary.
Posted by: joy on March 17, 2005 08:56 AM
I'm nervous for ya...especially since I "graduated" to the 20 min run a scant 2 weeks ago...tee hee...I'm sure you will do GREAT!!
I'm finishing week 8, which for me is a repeat of week 7 due to my sick week. So in a few weeks we'll be @ the same point. Have you thought ahead to what you are going to do next?
Posted by: renee on March 18, 2005 12:02 PM
sort of...my goal for this year is to do a 5k in under 40 minutes. I'd also like to do it with my heart rate staying below 160. Right now, my 3-mile walking is 49 minutes, so I don't think that's out of the question. It's just a matter of cardio endurance. I've learned to love the heart rate monitor.
I'm taking my time with the c-to-5k, doing each week at least twice. Even though I'm already past the point where I had to drop out last time because of knee pain, I live in fear of overdoing it and taking myself out of the running game for weeks.
The weird part now is that my knees aren't the problem anymore--it's my shins, which were never a problem before. I've been reading around about shin splints, and it seems to be either an overuse injury or that it's from landing on the balls of my feet. Or that I'm leaning too far forward. Or backward. Aaaargh!
At any rate, I've never been one for shin splints before, so this is all the more incentive to take it slooooow. :) I've slowed my running speed down this week, and I'm going to be repeating week 5 next week.
Long term, I don't know. I'm not really interested in running a marathon, but I might be up for a 1/2 someday. Really, I like cycling better, so if I'm going to do long distances, I'd rather concentrate on that as my endurance sport. But I do like the idea of running 10-20 miles per week.
Posted by: joy on March 18, 2005 12:38 PM