Couch to 5K

Amanda’s family is going to have their family’s first 5K.  The plan is to have this year’s event be in Fruita, CO the weekend of Reagan Dare’s baptism.  We are planning on using the Couch to 5K system to get ready for it.  The work out is listed below, and there is also a number of apps available (iOS) to help you on your runs if you are following the system listed below.

C25K™ – 5K Trainer Pro – iOS | Android

Couch-to-5K – iOS | Android

I also created a Facebook page not with only this in mind, but a way for the family to interact or send things to the rest of the family.  Head over to http://facebook.com/thedarefam and like the page.

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Source – Couch to 5K Program Workout

Thunder Raceway with Papa Dean

MeeMaw Donna and Papa Dean have been camping up our way this summer, so Rustyn and Alex have been able to hang out with them more lately.  Papa Dean decided to take the kids to the races in Show Low, and Rustyn loved it.  Check out the video of our fun below.

RVHS 2002 | 10 Year Reunion

I hope everyone had a good time yesterday. When Kacy sends me the pictures from the High School I’ll add them here for download if anyone wants them.

The video is too long for YouTube’s 15 minute limit so I put it up on my blog. I kept the quality high so you could see faces better, but it makes the file rather large. Depending on your Internet connection, your mileage may vary in the fluidity of the experience. If you have issues watching it, please let me know and I’ll make a download available of the file.

All songs on the video were released in 2002, and Young was the song we walked out to at Graduation. Also, the quote at the end of the video is our class’ Motto.


Books | Stardust

This is the first time in a long time that I think I may have walked away liking the movie better than the book. I think I may be attributed to the fact that I didn’t know there was a novel attached. I would have read it considerably earlier had I known it was a book as well. I found myself hoping that Tristian’s adventures in Fairy would have matched those in the movie. The pirate story was more told out in the movie, and I was hoping to learn more about them in the novel. All-in-all, I would read the book and then watch the movie. It is one of my wife’s favorite movies, and I love it as well. I would recommend it, even for those who are not huge on fantasy.

Books | I Am Number Four & The Power of Six

I seem to be in the middle of a ton of Trilogies (which drives me crazy!).  I read I Am Number Four, and then found out it had a sequel named The Power of Six.  I first learned about this book because it had a movie made about it, which was a major disappointment after reading the book.  I had not read the second book before watching the movie, and I found that part of the reason I didn’t like the film was because they had taken parts from the second book that I didn’t know about yet.  The book follows a group of alien kids that escaped their planet’s demise by the hand of another alien race by coming to Earth.  They are given a charm that enables them to only be killed in a certain order.  The book begins with number three being hunted down, and the story of number four begins.  The end of the first book, and the second one show these aliens beginning to find each other and learning more what they are destined to do.  By the end of the second book you are aware of almost all of the remaining six Lorean (race of aliens that the nine are).

While it did drag at certain points it was a good read, and I am ready for The Rise of Nine to come out to continue the story.

Ragnar SoCal 2012

 

Amanda starts her adventure this morning for the Ragnar So Cal. Below is her Twitter stream so you can stay up to date on her progress. (Here’s her tweets she posted..)

21 Apr Amanda ‏ @moomcb
Getting ready to start second legs for van two for team Hot Tamales! #RagnarSoCal
20 Apr Amanda ‏ @moomcb
#Ragnarsocal 1st leg done!!! Hills are hard!!! Go team Hot Tamales!!!
20 Apr Amanda ‏ @moomcb
#Ragnarsocal waiting at exchange 7!! You can do it Jenn!!
20 Apr Amanda ‏ @moomcb
Up and going #huntingtonbeach for the #Ragnarsocal. Van 1 do work!! See you in Corona!!
18 Apr Wes ‏ @WesMcB
Got @moomcb’s playlist ready for the @ragnarrelay #ragnarsocal GO HOT TAMALES! | http://wesmcb.com/wp-content/uploads/2012/04/AmandaRagnarSoCal2012RunningPlaylist.pdf
Retweeted by Amanda
19 Apr Amanda ‏ @moomcb
The road to trip to #ragnarsocal begins!! 10 hour drive to make me more nervous.
18 Apr Amanda ‏ @moomcb
#ragnarsocal this is my first ever Ragnar! So nervous but so excited!! Training at 7000 feet should help me out!!
18 Apr Amanda ‏ @moomcb
Following @RagnarRelay for the #ragnarsocal. The Hot Tamales are coming from the Valley of the Sun!! Phoenix to L.A. baby!!

 

The Ragnar Relay for me was a huge accomplishment. I am NOT a runner and never in a million years would have thought I could have ran nearly 16 miles in 36 hours. But it is over and now a week and a half later and I am trying to find the next one I could do 🙂

The adventure started late last year when I was visiting with Darcy Whiting (Wes’ aunt) about running and how I needed to do something to get my body back into shape. She was great and encouraged me to start running, I laughed at her!!! After thinking about it for a while I decided she was right and I needed to start. I committed to run the Ragnar SoCal with her and the rest of the team.

When I started training I could not even run for 5 minutes straight!! Gradually, and with determination to complete this race, I increased my running time. My longest run while training was nearly 9 miles. I thought I was going to die and after I finished I had to have Wes come pick me up because I couldn’t walk the rest of the way to my house! My friend Emily Shupe joined me in this adventure and pushed me on the days I didn’t want to get out and go running in the 100 mile/hour wind we have up here in the White Mountains!

The six people in our van met in Queen Creek and we headed out to Huntington beach. We arrived at the hotel at 1 am and tried to get some sleep, ya right!! I was too nervous to get more than a couple of hours sleep that night. We got up and headed to our first major exchange with van #1 in Anaheim. Jenn took off and did amazing on that leg even though she was struggling with a nasty cold and could hardly breath from being so congested. Up next was ME!!! Runner #8! The van made its way inland to Carona where I began my first run. Mile wise it wasn’t too bad, 3.9, but as I studied the website before heading to Cali I knew I was to gain over 700ft in elevation in that short amount of distance.