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!
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