RoBlan Posted April 11, 2016 Report Share Posted April 11, 2016 Did week 5 day 1 this morning! It went much better than I expected. Quote Link to comment Share on other sites More sharing options...
Rob129 Posted April 11, 2016 Report Share Posted April 11, 2016 Ran 30.1 Km for the week Quote Link to comment Share on other sites More sharing options...
catlynk Posted April 11, 2016 Report Share Posted April 11, 2016 Did week 5 day 1 this morning! It went much better than I expected. Quote Link to comment Share on other sites More sharing options...
catlynk Posted April 11, 2016 Report Share Posted April 11, 2016 Did week 5 day 1 this morning! It went much better than I expected. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted April 12, 2016 Report Share Posted April 12, 2016 Week 4, Day 1 (Speedy version) I failed it.... I have reduced the incline from 3% to 2.5%, I took longer walks after second and third run and yet I could not complete last 5 min run with 6.5mph speed Took 1.2mi walk before and after workout. The workout itself was: walks - 3.8mph, 4% incline; runs - 6.5mph, 2.5% incline. I was able to complete workout by walking last 3min from 5min run Total time 1h 15min, 5.2 miles. Then I did little "math". Here is %% increase in running time in descending order: From......To ..........Increase W3D3 - W4D1 78% !!! W5D2 - W5D3 25% W6D3 - W7D1 14% W1D3 - W2D1 12.5% W7D3 - W8D1 12% Even if I count additional 2min runs, I was doing all week 3, it still be 45% increase in running time. There is also -10% drop in run time from W5D3 to W6D1 I felt that Week 3 was on the border of current strength. I think I will either repeat Week 3 or construct some intermittent week to help me prepare for week 4. "Defeat doesn’t finish a man -- quit does." Quote Link to comment Share on other sites More sharing options...
catlynk Posted April 12, 2016 Report Share Posted April 12, 2016 Torus I love your quote!!! Keep it up you will get there! Quote Link to comment Share on other sites More sharing options...
Rob129 Posted April 12, 2016 Report Share Posted April 12, 2016 Ran 6.5 K Quote Link to comment Share on other sites More sharing options...
catlynk Posted April 13, 2016 Report Share Posted April 13, 2016 Week 10 day 1 - Jog 3.7 miles today Quote Link to comment Share on other sites More sharing options...
torus_ot Posted April 14, 2016 Report Share Posted April 14, 2016 ... I love your quote!!! ... To bad that this quote of tricky Dicky Yesterday I did not feel to run at all, I was still tired from previous day at the gym. But I walked: 1.1 mile - 21min, 2.5% incline (barefoot) 4 miles - 1h 3min, 4% incline. I am still recovering mentally after last Monday defeat.... I hate this as much as I like making my goals. Quote Link to comment Share on other sites More sharing options...
catlynk Posted April 15, 2016 Report Share Posted April 15, 2016 The only quote of Nixon's that I can recall is... "I'm not a crook". Ran 4 miles today. Quote Link to comment Share on other sites More sharing options...
udx1 Posted April 16, 2016 Report Share Posted April 16, 2016 I just completed W5D3, was so nervous on this day.. Finally able to make it. Feeling v good and exhausted. Quote Link to comment Share on other sites More sharing options...
catlynk Posted April 16, 2016 Report Share Posted April 16, 2016 Day 3 week 10 ran 4 miles. Tomorrow I'm moving on to 4.25 miles Quote Link to comment Share on other sites More sharing options...
RetiredOp Posted April 16, 2016 Report Share Posted April 16, 2016 Week 1 Day 2 on the books. Monday will be Day 3. I didn't way for a particular day to start. I downloaded, put on my shoes and went for it. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted April 17, 2016 Report Share Posted April 17, 2016 Day 3 week 10 ran 4 miles. Tomorrow I'm moving on to 4.25 miles Catherine, you doing great! I wish I could run too. Week 1 Day 2 on the books. Monday will be Day 3. I didn't way for a particular day to start. I downloaded, put on my shoes and went for it. That is way to do it! My left ankle and right cramping calf did not let me run on Friday and today. I went for walking. 1h 21min - 5 miles, average incline is 3% Last 2 miles were 4mph and last mile I was doing with 5% incline. Quote Link to comment Share on other sites More sharing options...
Rob129 Posted April 18, 2016 Report Share Posted April 18, 2016 34K for the week... Quote Link to comment Share on other sites More sharing options...
RetiredOp Posted April 18, 2016 Report Share Posted April 18, 2016 Week 1 Day 3 on the books. I had a bit more speed on the run portions. Quote Link to comment Share on other sites More sharing options...
RetiredOp Posted April 18, 2016 Report Share Posted April 18, 2016 Week 1 Day 3 on the books. I had a bit more speed on the run portions. Quote Link to comment Share on other sites More sharing options...
RetiredOp Posted April 18, 2016 Report Share Posted April 18, 2016 Week 1 Day 3 on the books. I had a bit more speed on the run portions. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted April 30, 2016 Report Share Posted April 30, 2016 As I found out I am not ready to do week 4 with chosen tempo: Runs: 6.5mph, 3%; Walks: 3.8mph, 4% On another hand the Week 3 was quite easy. Apparently 78% increase in running time is too much for me. After 10 days of break from running (ankle problem, but I did not stop walking all days) I constructed for myself Week3.5: 4 repeats 3min run, 2 min walk and of course standard 5 min walks before and after Monday: (1.5mi walk before workout) All Walks 3.5mph, 2.5% incline. All runs 6mph, 2% incline Walk 5 min 3 x (Run 3 min, walk 2 min) Run 5 min, walk 2 Walk 6 min Tuesday: (1mi walking before workout.) 5min - - 3.6mph,3.5% 5 x (3min - 6.1mph,2%; 2min - 3.6mph,3.5%) 5min - - 3.6mph,3.5% Friday (today): (1.5mi walk before workout) All Walks 3.6mph, 3.5% incline. All runs 6.1mph, 2% incline Walk 5 min 4 x (Run 3 min, walk 2 min) Walk 5 min Week 3.5 is done! Quote Link to comment Share on other sites More sharing options...
Rob129 Posted May 1, 2016 Report Share Posted May 1, 2016 Finished the month at 130km. Ran 16 km today; my lower back limited the length of the run Quote Link to comment Share on other sites More sharing options...
catlynk Posted May 1, 2016 Report Share Posted May 1, 2016 Ran my first official 5K last night in Austin Tx, a great first! Foam Glow 5K, was not officially timed but such fun! My timing was also so much better than my usual and what I expected by nearly 4 minutes !!!!. Especially for all the hills on this course. I guess running with a pack makes a difference in speed Quote Link to comment Share on other sites More sharing options...
torus_ot Posted May 3, 2016 Report Share Posted May 3, 2016 Catherine, good for you! My workout today I called Week 3.5 Day 4 The goal is get myself to the week 4 with run speed 6.5 and 3% incline. This time I tried to increase incline: 17 min 1 mile walk before workout ---------------- 5min - walk 3.6mph,2.5%4 x (3min - run 6mph, 2min - walk 3.6mph) 2.5%1min - run 7mph 1%5min - walk 3.6mph,2.5% ---------------- I tried to do 6.1mph with 2.5 incline and it was to much for me. Quote Link to comment Share on other sites More sharing options...
catlynk Posted May 4, 2016 Report Share Posted May 4, 2016 5K on treadmills yesterday got my speed up to 3.7 MPH with several sprints at 4.0 MPH And 2.1 mile power walk at lunch today, with an awful hill! Managed to keep the 3.7 MPH pace. slowly my speed is increasing Quote Link to comment Share on other sites More sharing options...
torus_ot Posted May 5, 2016 Report Share Posted May 5, 2016 Torus - you workout looks grueling. My rest day even worst Yesterday I did 10 miles on the exercise bike, 3 miles of power walk with 7 burst of 7mph x 1.5min, 30 min strength machines and 20 min sauna. Today workout was easy (let's call it W3.5D5). I reduce the walking speed, increase the running speed and keep incline 2.5. 17 min 1 mile walk before workout ---------------- 5min - walk 3.5mph,2.5% 4 x (3min - run 6.1mph, 2min - walk 3.5mph) 2.5% 1.5min bonus run 7mph 1% 6min - walk 3.5mph,2.5% Good news- my weight scale finally dip below 200! Unfortunately I will have to skip workouts these Friday-Monday - heavy traveling (including fishing, eating and drinking ) Quote Link to comment Share on other sites More sharing options...
Wannaberunner Posted May 9, 2016 Report Share Posted May 9, 2016 Just starting fresh today...I have some knee issues and am nervous. But I know I need to listen to my body so I'll be doing a week or two of prep before starting W1 of the program. Time to get motivated! Quote Link to comment Share on other sites More sharing options...
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