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KellyAnn

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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 :angry:

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%  !!! :o

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."
 

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... I love your quote!!! ...

To bad that this quote of tricky Dicky :D

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. :angry:

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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.

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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! :)

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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

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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.

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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

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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 :D)

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