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KellyAnn
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Even in Paradise ! ( On spring break in Hawaii with High school band). I feel so accomplished !! I completed W8D3.

5 of the kids want me take them running tomorrow, It wasn't in my original plans but what the heck!!

Next week I'm on to the 10K training

Congratulation! What a grand finish of C25K!

 

PS It would be great if kids would bring musical instruments and play from start to the finish! :D

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After forced interruption in my runs (ankle) I decided to start over the program, but with bigger incline and faster pace

Week 1, Day 1 (Speedy version)

5 min warm up walk

16 x ( 1 min run -  1.5 min walk)

5 min walk

+5 min cool down.

 

All walks (except cool down)  done with 4% incline and 3.8 mph speed

All runs done with 3% incline and 6.5 mph speed.

 

Total distance is 4.1 miles for 55 min and average pace is about 14

It feels OK so I pushed myself and did double number of intervals :o .

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Week 1, Day 2 (Speedy version)

 

My joints did not like my previous "Hooray" day, so I decided to be more reasonable, just a bit... :)

 

5 min warm up walk

10 x ( 1 min run -  1.5 min walk)

5 min walk

 

All walks --  4% incline and 3.8 mph speed.

All runs  --  3% incline and 6.5 mph speed.

 

 

Total distance is 2.71 miles for 36 min and average pace is under 14

 

In the morning I've also  walked  3.2 miles to feed my pedometer :D so the total distance is good.

 

UPDATE

Week 1, Day 3 (Speedy version)

 

Sunday evening I went to a birthday party and was not on my best behavior :unsure:

Day 3 was a challenging event...

 

20 min warm-up walk (1.3 miles, incline 2%)

 

5min walk

10 x ( 1 min run -  1.5 min walk)

5 min walk

 

20 min cool-down walk (1.3 miles, incline 2%)

 

All walks except warm-um  --  4% incline and 3.8 mph speed.

All runs  --  3% incline and 6.5 mph speed.

Warm-um walk and cool-down walk are 2% incline

 

Total distance 5 miles, time 75 min.

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So today I decided to power walk yesterday's 2.5 miles. I did it in 43 min 32 seconds. That's 1 minute and 45 seconds faster than yesterday's run. My average heart rate walking was 130 compared with yesterday's 140.

 

My target heart rate at 85% is 140

 

So I'm wondering which is better, walking a faster pace or running slower but being at the 85 percentile target heart rate.

 

I would appreciate any experienced runners giving me their opinion.

 

Catherine

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...That's 1 minute and 45 seconds faster than yesterday's run. ....

 

Catherine

 

Catherine,

 

I think it is your new shoes. You are thinking that you were power walking, but your Hoka's were running! :D

 

Today I did my second interval training:

20 min warming up walking (my joints like long warm-up) - 1.15 miles.

Then 30 min interval training, 2.4 miles total with average pace is under 14.

I continue to adjust the training as I go as I run.

I think the picture will look bad on the smartphone. Do not open it unless you are on the computer:

post-23228-0-96046400-1458954097_thumb.jpg

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Week 2, Day 1 (Speedy version)

 

I took 20 min warm-up walk 1mile. Then I started  my work out:

 

    5 min - walk (3.8 mph, 4% incline)

 

    6 x     {   90 sec - run (6.5 mph, 3% incline),    2 min  - walk (3.8 mph, 4% incline) }

 

    I added 2 min endurance run at the end (7mph, 1% incline)

 

    5 min - walk (3.8mph, 4% incline)

 

 

And I took again 20 min walk to feed my pedometer.

 

Total is 1h 13min, 4.8 miles.

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