Welcome to Week 3 of PodRunner's first date of 5K program.

I'm Steve Boyette and coming up is a new workout with new music, 27 minutes going between

130 and 140 beats per minute.

The BPM chart for this week is with the mix on the 5K page in the program section of podrunner.com.

So last week we focused on good running form.

Now that your body's getting used to a fitness routine, this week's a good time to focus

on a more mental side of things.

When you first start out, you're really aware of your body.

Itches, aches, breathing, even maybe feeling awkward.

As you get used to the workout, you stop thinking about it so hard.

Sometimes you might even zone out, and this is a good thing.

The zone is a kind of zen place where you're totally there, and you're also not there

at all.

Your mind and your body and environment, all of it, are kind of all one thing.

Repetition plays a key role in paving the way to the zone, the workout, the music, your

habits, even your location.

But if you don't get there, or you have a frustrating workout, don't beat yourself

up over it.

Maybe this very run was better for you last time.

Guess why?

You aren't the same person you were then.

Your diet, your circumstances, your sleep pattern, relationships, body chemistry, they're

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