Max Speed: 4.1 mph
Ave Speed: 3.9 mph
Time: 40:04 minutes
Distance: 2.65 miles
Tuesdays are my long slow/steady days.
You can see from above that my running with christy has been helping my pace. I ran this on the treadmill and kept pretty constant with a slowdown at the half way mark and then a picking up of pace near the end.
It feels good to actually be able to say that I can run for 40 minutes straight. Also today my average speed is 3.9 so it is consistent with my earlier gains in pace. All in all I'm extremely happy. Plus I ran 2.65 miles! I mean, that's so close to my 5 k goal (4.264km)!!!!!
Wow. I mean... wow. If I can sustain a 6.2 mph pace I can hit my secondary goal of finishing a 5k in under 30 minutes. That's still a while off, but man I'm excited. I feel like a little kid and want it NOW NOW NOW. ;)
In other news its a rest day tomorrow, as well as my sister's birthday. She's one of the lights of my life and I love her dearly. She's also a spoiled brat who wants a laptop and a pony.... (and David Beckham riding that pony). But I love her more than mere words can convey. so HAPPY BIRTHDAY!
Tuesday, April 17, 2007
Week 5 of 23: Monday
Max Speed: 5.5 mph
Ave Speed: 4.0 mph
Time: 25.05 minutes
Distance: 1.665 miles
This was a great run. It was probably the best run so far... just look at the average speed! Christy and I went to the park, and ran in a different direction than I'd ever gone before. It was scenic with the river right by us. The weather was perfect... warm with a cool breeze coming off the water. Nice.
Keeping up with her is the sole reason I'm doing better. Now she has to run with me.... *evil chuckle* my first convert. mu-hahahahahaha.
Ave Speed: 4.0 mph
Time: 25.05 minutes
Distance: 1.665 miles
This was a great run. It was probably the best run so far... just look at the average speed! Christy and I went to the park, and ran in a different direction than I'd ever gone before. It was scenic with the river right by us. The weather was perfect... warm with a cool breeze coming off the water. Nice.
Keeping up with her is the sole reason I'm doing better. Now she has to run with me.... *evil chuckle* my first convert. mu-hahahahahaha.
Week 5 of 23
Wow, week 5 already.
Last week didn't go as well as planned. I missed one day (Sunday), and a planned interval jog turned into a hill run I wasn't ready for. I've already started to slowly increase my pace as my muscles are strengthening.
In the first couple of weeks I felt pain in my calves and quads as I ran, those pains are nearly non existent and only reappear AFTER a heavy work out (not during). In the last couple of weeks the pain moved into my back, but even that is much easier as my back gets used to the exercise.
I'm losing weight like a mad man, and I'm curbing that by having regulated fun times. All in all if I can keep this up I will be near my target weight in a month and a half. That's really amazing to me. This journey started in November and I'm now only a stones throw away! Not only that I will be more cardiovascularly fit than I was BEFORE I put on the weight.
This running goal has been extremely meaningful to me and its benefit becomes more apparent as time goes by.
Last week didn't go as well as planned. I missed one day (Sunday), and a planned interval jog turned into a hill run I wasn't ready for. I've already started to slowly increase my pace as my muscles are strengthening.
In the first couple of weeks I felt pain in my calves and quads as I ran, those pains are nearly non existent and only reappear AFTER a heavy work out (not during). In the last couple of weeks the pain moved into my back, but even that is much easier as my back gets used to the exercise.
I'm losing weight like a mad man, and I'm curbing that by having regulated fun times. All in all if I can keep this up I will be near my target weight in a month and a half. That's really amazing to me. This journey started in November and I'm now only a stones throw away! Not only that I will be more cardiovascularly fit than I was BEFORE I put on the weight.
This running goal has been extremely meaningful to me and its benefit becomes more apparent as time goes by.
Week 4 of 23: Sunday
Max Speed: 0.0 mph
Ave Speed: 0.0 mph
Time: 00:00 minutes
Distance: 0 miles
Yesterday was a rest day, YAY....
now to my shame....
I didn't run today. I should have. I was scheduled for a 30 min easy jog. I had time in the morning before church and put it off because I was tired. after church we met up with a friend and I ate a ginormous brunch.
afterwards I went home and did my taxes... yea, a little late this year. then I promptly fell asleep (because of the huge breakfast). Then some more friends came over and we went with them out to dinner (p.f. changs yummy). On our way back we were pulled over by the police for having a broken headlight (no ticket) and I got home at 11:30pm. then worked on christy's bike until 1:30am.
I should have run in the morning. I feel really bad about this, I know Sundays are my low motivation days in my program. I just need to be more diligent.
Ave Speed: 0.0 mph
Time: 00:00 minutes
Distance: 0 miles
Yesterday was a rest day, YAY....
now to my shame....
I didn't run today. I should have. I was scheduled for a 30 min easy jog. I had time in the morning before church and put it off because I was tired. after church we met up with a friend and I ate a ginormous brunch.
afterwards I went home and did my taxes... yea, a little late this year. then I promptly fell asleep (because of the huge breakfast). Then some more friends came over and we went with them out to dinner (p.f. changs yummy). On our way back we were pulled over by the police for having a broken headlight (no ticket) and I got home at 11:30pm. then worked on christy's bike until 1:30am.
I should have run in the morning. I feel really bad about this, I know Sundays are my low motivation days in my program. I just need to be more diligent.
Week 4 of 23: Friday
Max Speed: 5.9 mph
Ave Speed: 3.6 mph
Time: 30:02 minutes
Distance: 1.802 miles
Today was terrible. It was bad. B A D. Christy decided to run with me today and we both thought it would be fun to try someplace new. So we went to a trail park we had been meaning to check out. That was a mistake. The place was so hilly. Too hilly.
Christy had no trouble keeping up the pace and handling the hills. I, however, was another story. I was tired from the beginning. The constant up hill battle wasn't helping my knee and sometime around the 20 minute mark I did something strange to my left knee (not the knee that normally hurts). I probably landed on it weird coming down a hill, but for the last 10 minutes I was really staggering.
I was able to finish the run without walking, and I went home and immediately iced my knees. Soothing knee coldness...... That seemed to be enough for them. Later the next day they were good as new (as "new" as they have been that is).
Moral of the story.... hills hurt.
p.s. Hills, I've heard, are an essential part of any workout to improve performance. In my program I should have been doing an interval work out today, and my first "hill" work out isn't for another 3ish weeks. I should have been in better condition before attempting this (although we didn't know about it until too late).
Ave Speed: 3.6 mph
Time: 30:02 minutes
Distance: 1.802 miles
Today was terrible. It was bad. B A D. Christy decided to run with me today and we both thought it would be fun to try someplace new. So we went to a trail park we had been meaning to check out. That was a mistake. The place was so hilly. Too hilly.
Christy had no trouble keeping up the pace and handling the hills. I, however, was another story. I was tired from the beginning. The constant up hill battle wasn't helping my knee and sometime around the 20 minute mark I did something strange to my left knee (not the knee that normally hurts). I probably landed on it weird coming down a hill, but for the last 10 minutes I was really staggering.
I was able to finish the run without walking, and I went home and immediately iced my knees. Soothing knee coldness...... That seemed to be enough for them. Later the next day they were good as new (as "new" as they have been that is).
Moral of the story.... hills hurt.
p.s. Hills, I've heard, are an essential part of any workout to improve performance. In my program I should have been doing an interval work out today, and my first "hill" work out isn't for another 3ish weeks. I should have been in better condition before attempting this (although we didn't know about it until too late).
Week 4 of 23: Thursday
Max Speed: 5.1 mph
Ave Speed: 3.8 mph
Time: 25:06minutes
Distance: 1.572 miles
Today was a great day. I cajoled my finance to run with me at the new park I found. She is in MUCH better shape than me and has lovely long legs. Those legs ate my pace like it was a light snack. So basically I spent most of the time trying to keep up with her, and she spent most of the time trying not to out pace me. I'm sure she didn't get too much of a work out, but as you can see from above it definitely helped me.
It was fun too. I'm not trying to brag (OK, I am a little), but I'm fun to run with. I sing songs, play games, and laugh when the going gets rough and I'm beat. Generally its a good time. The point of this is that she may just run with me again. (she hates running)
I would have done this run alone, there is much to be said about being alone with nature, running, but it is another joy altogether to run with someone you love.
Ave Speed: 3.8 mph
Time: 25:06minutes
Distance: 1.572 miles
Today was a great day. I cajoled my finance to run with me at the new park I found. She is in MUCH better shape than me and has lovely long legs. Those legs ate my pace like it was a light snack. So basically I spent most of the time trying to keep up with her, and she spent most of the time trying not to out pace me. I'm sure she didn't get too much of a work out, but as you can see from above it definitely helped me.
It was fun too. I'm not trying to brag (OK, I am a little), but I'm fun to run with. I sing songs, play games, and laugh when the going gets rough and I'm beat. Generally its a good time. The point of this is that she may just run with me again. (she hates running)
I would have done this run alone, there is much to be said about being alone with nature, running, but it is another joy altogether to run with someone you love.
Friday, April 13, 2007
Week 4 of 23: Tuesday
Max Speed: 4.2 mph
Ave Speed: 3.5 mph
Time: 40:37 minutes
Distance: 2.336 miles
Now today was my first Long Steady/Slow Distance (LSD) day of my program. I plan on running these on a treadmill for the first couple of weeks at least (for my knees sake).
I have to tell you, I did great! I kept up the 3.5 speed for the entire 40 mins after warm up. That isn't that fast, I know, but for me that is a real achievement. A month ago I couldn't keep that pace up for longer than 5 minutes.
It's amazing what will and 4 weeks will do for you.
Keep running!
Ave Speed: 3.5 mph
Time: 40:37 minutes
Distance: 2.336 miles
Now today was my first Long Steady/Slow Distance (LSD) day of my program. I plan on running these on a treadmill for the first couple of weeks at least (for my knees sake).
I have to tell you, I did great! I kept up the 3.5 speed for the entire 40 mins after warm up. That isn't that fast, I know, but for me that is a real achievement. A month ago I couldn't keep that pace up for longer than 5 minutes.
It's amazing what will and 4 weeks will do for you.
Keep running!
Week 4 of 23: Monday
Max Speed: 4.7 mph
Ave Speed: 3.6 mph
Time: 25.22 minutes
Distance: 1.516 miles
Today I ran in a park near to the house. It was cold and it had snowed earlier but there wasn't too much snow on the ground. It was great and empowering to run in a new park and get "lost" there (I wasn't really lost, just in a new space).
I honestly felt great running this park. There was a river right by me and I felt like I was really stretching out my pace. My ave. speed isn't where I wish it could be, though. I will have to work on it.
Ave Speed: 3.6 mph
Time: 25.22 minutes
Distance: 1.516 miles
Today I ran in a park near to the house. It was cold and it had snowed earlier but there wasn't too much snow on the ground. It was great and empowering to run in a new park and get "lost" there (I wasn't really lost, just in a new space).
I honestly felt great running this park. There was a river right by me and I felt like I was really stretching out my pace. My ave. speed isn't where I wish it could be, though. I will have to work on it.
Week 4 of 23
A new week!
that last one went well.
This week I only want to concentrate on one thing....
pace. I need to work on this so much. I'm way to slow and run with a horribly crippled gait because I can't seem to stretch out.
that last one went well.
This week I only want to concentrate on one thing....
pace. I need to work on this so much. I'm way to slow and run with a horribly crippled gait because I can't seem to stretch out.
Week 3 of 23: Sunday
Max Speed: 4.4 mph
Ave Speed: 2.9 mph
Time: 26.31 minutes
Distance: 1.299 miles.
I haven't been able to post as my schedule has been tossed upside down. I have been running however, so I'm playing catch up with the posts.
So today I ran in my fiance's home town. She lives off of a dirt road with ginormous hills. It was a very challenging run. I did it, but not without dying several small deaths. So as you can see with the bolded number above I didn't get very far.
Oh! did I mention that it was freezing with snow on the ground? I wouldn't want to forget that :).
Ave Speed: 2.9 mph
Time: 26.31 minutes
Distance: 1.299 miles.
I haven't been able to post as my schedule has been tossed upside down. I have been running however, so I'm playing catch up with the posts.
So today I ran in my fiance's home town. She lives off of a dirt road with ginormous hills. It was a very challenging run. I did it, but not without dying several small deaths. So as you can see with the bolded number above I didn't get very far.
Oh! did I mention that it was freezing with snow on the ground? I wouldn't want to forget that :).
Friday, April 6, 2007
Week 3 of 23: Friday
Max Speed: 6.2 mph
Ave Speed: 3.7 mph
Time: 26 minutes
Distance: 1.591 miles.
today it snowed again. Michigan... brr. I picked a park near my house I've never visited before and I have to say that I really enjoyed it. It was more hilly than I expected, and it killed my knee, but man it was fun. I am really enjoying running.
The bolded items above were things that I improved upon... woot!!
If you are thinking about running, do it! I can't encourage you enough.
Ave Speed: 3.7 mph
Time: 26 minutes
Distance: 1.591 miles.
today it snowed again. Michigan... brr. I picked a park near my house I've never visited before and I have to say that I really enjoyed it. It was more hilly than I expected, and it killed my knee, but man it was fun. I am really enjoying running.
The bolded items above were things that I improved upon... woot!!
If you are thinking about running, do it! I can't encourage you enough.
Thursday, April 5, 2007
Week 3 of 23: Thursday
Max Speed: 4.0 mph
Ave Speed: 3.5 mph
Time: 25 minutes
Distance: 1.48 miles.
So today it was snowing where I am. I didn't have anything warm to wear outside (just t-shirt and shorts) so I ran on the companies treadmill. You will notice two things... first, I managed a slightly higher average speed... and second, I only did 25 minutes.
They are both related I think. Since I didn't run as long I was able to run a bit faster. I could have done more, but I'm trying to be faithful to the program. it asked for 25 minutes, so that's what it got.
Anyway, I feel great and I think my knee has been getting a bit better.
Ave Speed: 3.5 mph
Time: 25 minutes
Distance: 1.48 miles.
So today it was snowing where I am. I didn't have anything warm to wear outside (just t-shirt and shorts) so I ran on the companies treadmill. You will notice two things... first, I managed a slightly higher average speed... and second, I only did 25 minutes.
They are both related I think. Since I didn't run as long I was able to run a bit faster. I could have done more, but I'm trying to be faithful to the program. it asked for 25 minutes, so that's what it got.
Anyway, I feel great and I think my knee has been getting a bit better.
Wednesday, April 4, 2007
Week 3 of 23: Wednesday
Today is a rest day, woot!
I got access to a trainer on line. It's through POLAR and the site is quite nice. And I also picked a race date to work for. It's nine weeks hence in June. The training software online is nice, and I plan on using it as a loose guide from now on. It expects someone of a slightly better fitness level than I currently am, but it's close enough where I can use it. I will just not run at the pace it dictates and make duration of run my primary goal.
That means I will be working out predetermined times instead of my standard 35 minutes. For example, for the first couple of weeks it wants me to run 25 minutes. I'm worried this is a step backwards, but I'm sure my knees will thank me.
If you've been reading this regularly then you may be picking up on the fact that I am into the technology side of things. It's true, I can't deny it. However you must know that I need all the help I can get in the motivation department, and spending some brain cells on the science behind running keeps me interested in running.
It's almost as if I'm a rat in my own experiment... "can a late 20 something who likes to eat too much change his lifestyle, his habits, and his body to become a runner?"
Well, we will have to see about that. Prognosis looks good.
I got access to a trainer on line. It's through POLAR and the site is quite nice. And I also picked a race date to work for. It's nine weeks hence in June. The training software online is nice, and I plan on using it as a loose guide from now on. It expects someone of a slightly better fitness level than I currently am, but it's close enough where I can use it. I will just not run at the pace it dictates and make duration of run my primary goal.
That means I will be working out predetermined times instead of my standard 35 minutes. For example, for the first couple of weeks it wants me to run 25 minutes. I'm worried this is a step backwards, but I'm sure my knees will thank me.
If you've been reading this regularly then you may be picking up on the fact that I am into the technology side of things. It's true, I can't deny it. However you must know that I need all the help I can get in the motivation department, and spending some brain cells on the science behind running keeps me interested in running.
It's almost as if I'm a rat in my own experiment... "can a late 20 something who likes to eat too much change his lifestyle, his habits, and his body to become a runner?"
Well, we will have to see about that. Prognosis looks good.
Week 3 of 23: Tuesday
Max Speed: 8.4 mph
Ave Speed: 3.3 mph
Time: 35 minutes
Distance: 1.92 miles.
Today I succeeded in running for 53 minutes. But I was running SLOW (you will notice the slower ave. speed above). Man I can't believe how slow it was. There was a guy who almost lapped me, while walking. I'm still going to take my little trophies where I can get them though. I have to admit that it feels good to succeed at a goal, even if the goal is minuscule compared to an old guy walking. :)
I love the progress I'm showing, but I'm frustrated by the lack of progress in my muscles... The reason I ran so slow today was because my back/calves/feet hurt. My heart rate was never too high, but my muscles couldn't keep up. I'm hoping that with a bit of diligence my muscles will be able to keep up with the rest of me.
I also tested my resting heart rate today and it was 75. That is way too high I think. I guess my cardiovascular system is just not where I wish it was. But what do you expect with someone who's been overweight for a couple of years?
Keep up the running! It's awesome.
Ave Speed: 3.3 mph
Time: 35 minutes
Distance: 1.92 miles.
Today I succeeded in running for 53 minutes. But I was running SLOW (you will notice the slower ave. speed above). Man I can't believe how slow it was. There was a guy who almost lapped me, while walking. I'm still going to take my little trophies where I can get them though. I have to admit that it feels good to succeed at a goal, even if the goal is minuscule compared to an old guy walking. :)
I love the progress I'm showing, but I'm frustrated by the lack of progress in my muscles... The reason I ran so slow today was because my back/calves/feet hurt. My heart rate was never too high, but my muscles couldn't keep up. I'm hoping that with a bit of diligence my muscles will be able to keep up with the rest of me.
I also tested my resting heart rate today and it was 75. That is way too high I think. I guess my cardiovascular system is just not where I wish it was. But what do you expect with someone who's been overweight for a couple of years?
Keep up the running! It's awesome.
Monday, April 2, 2007
Week 3 of 23: Monday
So today I started with my new workout format. I picked a local park near a river and drove out there at lunch. I was just able to fit a 30 minute workout with 10 minute cool down.
The big news is that I was able to "run" the whole 30 minutes. Now I did slow way down to recoup energy, and in fact most of the time I was going so slow snails could have caught up to me. I did keep up the running form, and I think that is important. The body moves differently when it runs than when it walks.
Max Speed: 8 mph
Ave Speed: 3.7 mph
Time: 30 minutes
Distance: 1.84 miles.
You will notice that my distance went way down. Before I was counting warm up and cool down. Today (and probably in the future) I will only be using the data for the workout portion. I think it's a better reflection of what I'm doing.
I'm proud of what I did today, and the park was really very pretty. It was fun.
The big news is that I was able to "run" the whole 30 minutes. Now I did slow way down to recoup energy, and in fact most of the time I was going so slow snails could have caught up to me. I did keep up the running form, and I think that is important. The body moves differently when it runs than when it walks.
Max Speed: 8 mph
Ave Speed: 3.7 mph
Time: 30 minutes
Distance: 1.84 miles.
You will notice that my distance went way down. Before I was counting warm up and cool down. Today (and probably in the future) I will only be using the data for the workout portion. I think it's a better reflection of what I'm doing.
I'm proud of what I did today, and the park was really very pretty. It was fun.
Week 3 of 23
You may have noticed a lack of posts the last couple of days. It was my birthday and I was on vacation. I ran during the break, but I did miss Sunday.
I showed steady improvements and for my birthday my loved ones got me a heart rate monitor watch. It's amazing. Using the watch I changed things up (yet again) and started to run outside more.
I'm not planning on keeping my pace the way it was on the treadmill as I don't think I can honestly perform as well. Concrete is so much harder than the treadmill, and I want to do this without injury.
So my goals this week is to improve endurance and work my muscles into getting used to the road.
I showed steady improvements and for my birthday my loved ones got me a heart rate monitor watch. It's amazing. Using the watch I changed things up (yet again) and started to run outside more.
I'm not planning on keeping my pace the way it was on the treadmill as I don't think I can honestly perform as well. Concrete is so much harder than the treadmill, and I want to do this without injury.
So my goals this week is to improve endurance and work my muscles into getting used to the road.
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