Almost halfway thru the Couch Potato to 5K

We're in week four of our training program and at the end we will be almost halfway through the Couch Potato to 5K nine week program.

Week 4 gets even more interesting. You ready?

Do this three days a week. I do mine Monday, Wednesday, and Friday mornings.

Start with a brisk five-minute warmup walk

Then do the following;

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)

Don't forget the cool down walk and to stretch.

Writing Prompt Wednesday

Writing prompt Wednesday is an opportunity to break that writer's block and boost your creativity.

It's simple and fun and a great way to kickoff your writing.

Here's your writing prompt: The door swung...

Here's how it works.

1. I leave the beginning of a sentence. See above for the writing prompt.
2. You read the beginning of the sentence.
3. You finish the sentence. (Write a sentence, a paragraph, a page, however much your mind let's you create.)
4. Share whatever you come up with here as a comment. (You don't have to share, but it is half the fun.)

Let your mind go, your fingers fly, and have fun. Happy writing!

Valentine's Day Giveaway

The best way to celebrate Valentine's Day is to show the people you love how much you care.

I care about you, the readers.

To show my readers how much I appreciate them and to celebrate the release of my latest novel I'm giving away a copy of Phish NET Stalkings.

GASP! Yea!!

To enter the giveaway is easy. Find out who my latest novel, Phish NET Stalkings, is dedicated to. Leave the name of the person in your comment along with your email.

The winner will be selected at random from the participants who leave the correct name of my dedicatee. Is that a word? Hm...I'm a writer so if not I'll make it up.

Go now and find the name of the person who I dedicated Phish NET Stalkings to and report back to enter to win a free copy of Phish NET Stalkings.

Good luck and Happy Valentine's Day

Couch Potato to 5K continues with Week 3

I don't know about you, but I am really enjoying this Couch Potato training program. Having the program makes having weekly goals simple. And actually achievable.

Weeks 3 of the Couch Potato Program changes things up a little bit. You ready?

Start with a Brisk five-minute warmup walk
The 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 3 minutes)

Don't forget the five-minute cool down walk at the end and to STRETCH.

Couch Potato to 5K - Week Two

My journey to a half-marathon continues this week, with week two of Couch Potato to 5K workout.

How did you do last week?

I felt pretty good at the end of the week. This morning's workout was a little challenging. I mean I had to jog 90 seconds straight. Sheesh! But I did it.

Join me for the fun and the routine and let's see what happens.

Week 2: Monday, Wednesday, Friday

Brisk five-minute warmup walk
Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes
Cool down for another five minutes

Tuesday and Thursday are cross-training days. These days you build muscles or play another sport so you strengthen muscles. Strengthening is just as important as the running because strong muscles prevent injuries.

My Tuesday and Thursday workouts Week 2 include walking on a high incline, abdominal exercises, along with light weights for arms and legs.

For cross-training exercises I'm doing lightweight bicep curls and tricep presses. I also do flies to work chest muscles. I do these on a fitness ball so I have to balance myself. My leg workout consists of wall squats, no weights and calf raises. One day a week I do walking lunges.

Honorable mention by local radio talent

What a way to get a smile on my face!

This afternon while working I received a message from local radio host Heather Bishop-Dumka telling me she gave me some love.

In the article link, Heather is interviewed fo the UUnion Leader's Top 40 under 40. It's a great article about a terrific, lady, mother, radio personality, and humanitarian. Read the article That midday voice on the radio might belong to WZID's Heather Bishop-Dumka

On the left-hand portion of the article you get to learn a few more personal things about Heather AND how she is reading my book, KILLER BUNNY HILL.

Terrific article, Heather!! Thanks much for the mention. I'll have to make sure you get a copy of PHISH NET STALKINGS when I get it in my hands.