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KellyAnn

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Week 8 day 2 today! This was probably the best I've felt after a run since starting. This app has done wonders for me!! When I started the program, I had serious doubts about whether I'd be this far along in 8 short weeks, but I stuck with it, and it feels great..... Bring on that 5k!!!

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Monday

      Walk 5 miles - 3.6mph, 3% incline

 

Tuesday

     Exercise bike - 5 miles (~20 min)

     Walk 1 mile - 3.8mph, 3% incline

     Run 1 mile - 6.0mph, 3% incline

     Walk 0.3 miles - cool down

     Arm and back strength machines ~40min

 

Wednesday

    Walk 3 miles - 3.6mph, 3% incline

    Run 1 mile - var. speed 4.5-5.4mph (+0.1mph each 0.1 mile), 3% incline

    Walk 0.6 mile - 3.6mph, 3%

 

Thursday

   Walk 1 mile - 3.6mph, 3% incline

   Run 2 miles - var. speed 5.0-5.9mph (+0.1mph each 0.2 mile), 3% incline

   Walk 1 mile - 3.6mph, 3%

 

Friday

   5 miles - exercise bike (~20min)

   2.5 miles - walk 3.8mph

   Arms and back strength circle (~40 min)

 

Saturday

   5 hours fishing (0 fish) :D

   3.5 miles walking - 3.6mph, 3% incline

 

Sunday

   Walk 0.4 mile - 3.6mph,  3% incline

   Run 2 miles - 5.6mph, 3%

   Walk 0.4 mile - 3.6mph, 3%

   Run 2 miles - 5.6mph, 3%

   Walk 0.4 mile - 3.6mph, 3%

 

( For me the distance intervals are more easy to do mentally then time intervals. I cannot explain it...)

Edited by torus_ot

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Monday

   Walk 5 miles - 3.5mph, 3% incline

 

Tuesday

   Exercise Bike - 5 miles, ~18 min

   Walk 0.5 mile - 3.5mph, 3% incline

   Run 3 miles - 5.7mph, 3%

   Walk 0.5 mile - 3.5mph, 3%

   Arm and back strength machines ~ 25 min.

 

Wednesday

   Morning walk 2 miles - 3.5mph, 3% incline

   Evening walk 3 miles - 3.6mph, 3%

 

Thursday

  Exercise bike - 5 miles, ~ 19 min.

  Walk 0.5 mile - 3.5mph, 3%

  Run 3.2 miles - 5.8mph, 3%

  Walk 0.5 mile - 3.5mph, 3% incline

  Arm strength machines ~ 20min

 

Friday

   Just regular daily 15k steps. (1 mile in the morning, 2.5 in the evening + the rest of the day 'activities')

 

Saturday

  Morning walk 2.5 miles, 3.7mph, 3% incline

  Afternoon gym:

    Exercise bike - 5 miles, ~ 18 min.

    Walk 0.5 mile - 3.5mph, 3%

    Run 3 miles - 6.0mph, 3%

    Walk 0.5 mile - 3.5mph, 3% incline

Edited by torus_ot

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Week 1 day 1 for me. I have never been a runner, don't even run for the bus! Been inspired by a friend who has completed C25K! I thought I was going to die! I walked round five but ran the others. Felt a bit of a twit in the local park but I did it! I'm going to do strength training tomorrow. Time to bust out Chalean Extreme again!

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Monday

   Walk and run in mixed intervals (songs in my playlist): 3.8mph walking speed and  6mph running, both are with 3% incline,

    Total distance 5.5 miles, running 3.06 miles (running intervals:  0.4mi, 0.52mi, 0.56mi, 0.38mi, 0.8mi, 0.4mi )

 

Tuesday

   Total 17800 steps including:. 2.5 miles on threadmill and 5mi on the ex.bike.

 

Wednesday

   Walk 0.5 mile

   Run  1.6 miles

   Walk  0.5 mile

   Run  1.6 miles

   Walk 0.5 mile

   -------

   walk - 3.6mph, run - 6.0mph, incline 3% for both.

 

Thursday

   5.6 miles - ex.bike ~20min

   Walk 2.6 miles 3.6mph, 3.5% incline

 

Friday

   My ankle decided not to run today. But I got my 16k steps daily.

   Walk 3 miles  - 3.6mph, 3% incline

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It's been a long time since I last posted. But today was an exceptional day!!

 

When I started training in mid January, I was fortunate to find two ladies near my age and in the same shape! Winners at being couch potatoes.

 

We all live in different states, but communicated almost daily, our struggles and success as we advanced through the 8 weeks. We all believe that if we didn't have our little group we would have given up at some point. But having others to be accountable to got us to where we are today!

 

Yesterday we traveled from different parts of the country and meet up in Chicago and ran the Rock 'n' Roll 5K together.

 

I so wish I could post a picture of us at the finish line!!

 

Hey Torus!!! Still going strong!! Good to see your posts!

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Hi Catherine

 

Glad to here from you. How was your run in Chicago? I assume that social part of the trip was great.

 

Saturday

   Walk - 1.5 miles, 3.5mph  (It took so long to warm up my ankle)

   Run - 1 mile, 6.1mph

   Walk - 0.3 mile, 3.5mph

   Run - 1 mile, 6.1mph

   Walk - 0.3 mile, 3.5mph

   Run - 1 mile, 6.1mph

   Walk - 0.5 mile, 3.5mph

     * all with incline 3%

 

Monday

  (all walks - 3.6mph, all runs - 6.1mph, constant incline 3%)

    Walk - 0.6 mile

    5 x ( Run - 0.6 mile, Walk - 0.2 mile )

    Walk - 0.6 mile

 

Wednesday

  (all walks - 3.5mph, all runs - 6.1mph, constant incline 3%)

    Walk - 0.6 mile

    3 x ( Run - 1.0 mile, Walk - 0.2 mile )

    Walk - 0.6 mile

 

Friday

(all walks - 3.5mph, all runs - 6.1mph, constant incline 3%)

   Walk - 1 mile

   Run - 1.5 miles

   Walk - 0.3 mile

   Run - 1.5 miles

   Walk - 0.3 mile

 

Finishing last run interval I realize that I am not ready for 3 miles straight with 6.1 mile speed.

I think I need add interval training to get over this bump.....

Edited by torus_ot

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Wednesday

   Walk - 1 mi, 3.5mph

   Run - 1.6 mi, 6.0mph

   Walk - 0.3mi, 3.5mph

   Run - 1.65mi, 6.0mph

   Walk - 0.25mi, 3.5mph

       * incline 3% for all intervals.

 

Friday

   Walk - 0.7 mi, 3.5mph

   Run - 1.8 mi, 6.0mph

   Walk - 0.2mi, 3.5mph

   Run - 1.8mi, 6.0mph

   Walk - 0.3mi, 3.5mph

       * incline 3% for all intervals.

Edited by torus_ot

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Wednesday

(Reduced walk time between runs, Increased total running time, kept running speed 6.1mph)

   Walk - 0.5 mi, 3.5mph

   3 x ( Walk - 0.1mi, 3.5mph; Run - 1.3 mi, 6.1mph)

   Walk - 0.5mi, 3.5mph

       * incline 3% for all intervals.

 

Total running time is 3.9 miles!

 

Friday

   Walk - 0.6 mi, 3.5mph

   Run - 1.8 mi, 6.1mph

   Walk - 0.2mi, 3.5mph

   Run - 1.0 mi, 6.1mph

   Walk - 0.15mi, 3.5mph

   Run - 0.7 mi, 6.1mph

   Walk - 0.3mi, 3.5mph

       * incline 3% for all intervals.

Edited by torus_ot

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