Well my friends, the heat in NYC right now is ridic, but I recorded a new podcast for week 4 and just got back from taking it for a test run. I gotta say, the music is pretty fierce, which is great because I needed it to distract my attention from my heavy breathing.
Download: Chubby Jones Couch to 5k Week 4 Version 4 (right click “save as”)
We’re starting with our usual 5 minute walking warm-up and then head into 3 minutes of jogging, 90 seconds of walking, 5 minutes of jogging, 2 and a half minutes of walking, 3 minutes of jogging, 90 seconds of walking and finishing strong with another 5 minute run into a 5 minute cool down. Now sissy that run hunties!
It might be a chilly 48 degrees here in Brooklyn today, but this weekend is supposed to climb into the 60’s so this little running ball of chub will be taking her running shoes to the streets and listening to the most recent version of my Couch to 5k Week 3 podcast.
This time, we’ll be doing our usual 5 minute walking warmup followed by 90 seconds of jogging, 90 seconds of walking, 3 minutes of jogging and 3 minutes of walking. The intervals are so nice, we’ll be doing them twice.
C25k Podcast – Week 3 Version 4 (right click “save as”)
Oh snap – it’s 2015 y’all! I’m a little bit concerned about how quickly time is going by these days, however, I am also enjoying myself a lot more these days. Damn, that adage is true! Unfortunately, I’m also concerned about the way my winter weight isn’t just creeping up on me, it has basically slapped me in the face and decided to crash on my couch for an undetermined amount of time. BUT – I just forked over money for a gym membership and new running shoes and I’m ready to evict that bitch and get my ass in gear to run a 10k this summer (I realize that a half marathon would’ve been more impressive, but all that training would really interfere with my drinking schedule).
And so I present to you: Week 1 version 4(!!!) of the Chubby Jones Couch to 5k podcast. I think I found some great music to get us started with a 5 minute walking warmup followed by intervals of 60 seconds of
running jogging and 90 seconds of brisk walking for a total of 20 minutes (the math on this is a little iffy, but whatever).
Without further ado, here is the latest Couch to 5k Week 1 podcast (right click, “save as”)
Week 8 and 28 minutes of time devoted to you and doing something great for yourself. I’ve got some great jams to help get you through it so lace up your shoes, get your head in the game during the 5 minute walking warmup and then get ready to go all out. Download: C25k Week 8 Version 3 (right click “save as”)
Wet – No Lie (Noah Breakfast Remix Ft. Spank Rock)
Sia – Elastic Heart (Hannah Rad Remix)
The Prodigy vs. Survivor vs. Pitbull vs. Salt-N-Pepa – No Good Cockeyed Tiger (Dj schmolli)
Robyn vs. Whitney Houston – How Will I Dance With You (Ted Keyes mashup)
Estelle – Freak (Stevie Sin’s Mash-Up)
Kelis Acapella (MING Remix) feat Chiddy Bang
Depeche Mode vs. AFI – Miss Murder’s Personal Jesus (dubstep mashup) Celldweller
Michael Jackson Vs. Missy Elliot – Nigga Don’t Stop ‘Till.. (Dylan Vasey & Jarod Ripley)
Bill Withers – Lovely Day (Righteous Trash ‘Leisure Suite’ Disco Edit)
I’ve been really bad about recording these recently but let’s be honest, a lot of shit has gone down. I decided it was about that time to get my shit together though so here’s a new Couch to 5k Podcast for the week 6 day 2 interval. Today we’re going to be warming up for 5 minutes then headed into a ten minute run, three minute brisk walk and ending it with another ten minute run and five minutes of cooling down. Download the podcast on iTunes or right here (right click “save as”).
Here’s your playlist:
Aeroplane Vs. Flight Facilities – “I Crave Paris”
Kopps – “Bastard Baby”
Moonlight Matters – “Come For Me (Punks Jump Up Freestyle mix)”
Flight Facilities – Annie Mac mashup mix
Carly Rae Jepson Vs. Calvin Harris – “Feel So Maybe (Jump Smokers Bootleg)”
The Black Keys – “Gold On The Ceiling (Almighty I.Z. B-Boy EDIT)”
Rihanna Vs. Dr. Dre -” The Next Rude Boy”
Hot Chip – “Let Me Be Him”