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torus_ot

One year later

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It has been one year and a month when I've started this.

 

Good news

- I can run now 5km;

- My treadmill is used almost daily.

- I am definitely more fit then ever

- it looks like I now stick with regular exercise (treadmill and gym)

 

Bad news:

- I am one year older (56)

- My low back, left hip and ankle still do not like the punishment  :lol:

- I am still overweight and cannot get below 190lb  :(

 

Monday:

3.13 mi run with average speed 5.58 mph  and 3.5% incline

 

Tuesday:

1.0 mi run with average speed 5.5 mph, 3.5% incline + other gym stuff :)

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Thanks, Jenn

 

Wednesday:

3.14 mi run with average speed 5.7 mph  and 3.5% incline

 

(it is so helpful when your head is preoccupied with something... Time is flying)

 

Thursday:

1.0 mi run with average speed 5.55 mph, 3.5% incline + other gym stuff *

 

Friday:

3.0 mi run with average speed 5.67 mph  and 3.5% incline

 

 

 

* - gym stuff is usually 5mi bike, treadmill walk to get to my daily goal of steps + 4-6 strength machines

Edited by torus_ot

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New week.

 

Monday:

3.0 mi run with average speed 5.6 mph  and 3.5% incline

Tuesday:

1.0 mi run with average speed 5.56 mph, 3.5% incline + other gym stuff

Wednesday:

3.13 mi run with average speed 5.62 mph  and 3.5% incline

Thursday:

1.0 mi run with average speed 5.55 mph, 3.5% incline + other gym stuff

(Did 5mi on ex.bike under 16min for the first time!)

Friday:

2.7 mi run with average speed 5.6 mph  and 3.5% incline

Saturday:

1.0 mi run with average speed 6.0 mph  and 1% incline

Edited by torus_ot

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Week Jan 01 - Feb 04,  2017

 

Monday: - Ice-cream day!

3.0 mi run with average speed 5.48 mph  and 3.0% incline

(I reduced the speed and incline because ibuprofen did not help me with my ankle pain...)

 

Wednesday:

3.10 mi run with average speed 5.67 mph  and 3.5% incline

(I have to skip the gym on Tuesday, was too tired...)

Thursday:

1.0 mi run with average speed 5.7 mph, 3.5% incline + other gym stuff

Friday:

3.2 mi run with average speed 5.74 mph  and 3.0% incline

Started with 5.4mph speed and slowly increase it to 6.2mph! But the incline was only 3.0 today.

Edited by torus_ot

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Week Feb 05 - Feb 11,  2017

 

Monday:

0.5 mi run with speed 5.4 mph  and 3.5% incline

2.5 mi run with average speed 5.7 mph  and 3.5% incline

(No ice-cream today - payback for Super bowl party)

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Thank you Lazyrunner! I am sure that you can stick with the program! The feeling to complete each day is so motivating!

 

Tuesday:

1.0 mi run with average speed 5.55 mph, 3.5% incline + other gym stuff

(I had raise the level one up on the exercise bike and still make 5mi in 16m 23sec)

Wednesday:   I did interval training today (total 3.05mi running)

      ( 0.5mi,  5.2mph, 3.5% incline )

4 x  | 
      ( 0.25mi, 6.2mph, 2% incline  )

(I cheated, the last interval was 0.4mi, 5.2mph, 3.5% and 0.35mi, 6.2mph, 2%.)

Thursday:

1.0 mi run  + other gym stuff

0.6mi - "up hill" interval with 5.2mph and increasing incline 4 - 4.5-5% every 0.2mi

plus 0.4mi with 6.2mph and 2% incline 

Friday:

3.16 mi run with average speed 5.76 mph  and 3.5% incline

(it was a good run, except in the middle of it I discharged static electricity through my treadmill

and it went crazy until I 'reboot' it... )

Edited by torus_ot

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Week Feb 12 - Feb 18,  2017

Monday:

3mi walk 3.5mph, 3.5% incline

Not very good start of the week, after little weekend DIY project , my leg muscles were too painful to run...

 

Tuesday:

No gym was scheduled for Valentine day....

 

Wednesday:  Finally back to running

3.1mi with 5.8mph,  slowly raising incline from 2% to 4%

 

Thursday:

1.0 mi run  + other gym stuff

 

Friday:

3.20 mi run, speed 5.8 mph  and incline 2.5%, 3.0% and 3.5% for each mile

 

Saturday:

1.20 mi run, speed 5.5 mph  and incline 3.5%

Edited by torus_ot

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Week Feb 19 - Feb 25,  2017

 

Monday:

3.05 mi steady 5.5mph, 3.5% incline

After 5mi walk on Sunday (70+F in February!) I decided to do steady run and I completed it easily.

 

Tuesday:

1.0 mi run with  5.8-5.7-5.6-5.7 mph each quarter mile, 3.5% incline + other gym stuff

 

Wednesday

3.2 mi with average speed 5.75mph (5.6-5.9mph),  incline 3.5%

 

Thursday:

1.0 mi walk + other gym stuff

Got cramps in my left calf while riding exercise bike. Could not run but manage to complete 1mi walk...

 

Friday:

3.15 mi run, average speed 5.71 mph  incline 3.5%

I started slow - 5.5mph 'cause I was worrying about cramps, but it felt OK so the last 0.4mi the speed was 6.0mph!

Edited by torus_ot

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Week Feb 26 - Mar04,  2017

 

Monday:

3.20 mi steady 5.6mph, 3.5% incline

It was unexpectedly tough. I have to abort my plans to speed up....

 

Tuesday:

1.5 mi run with  average speed 5.85mph, 3.5% incline + other gym stuff

Started with 5.6mph and increase speed by 0.1 every quarter  of mile. Ending with 6.1mph!

 

Wednesday

3.3 mi, 5.6mph,  incline 3.5%

First 2 miles were difficult, only at last mile I got my rhythm...

 

Thursday:

1.5 mi run with  average speed 5.95mph, 3.5% incline + other gym stuff

Started with 5.7mph and increase speed by 0.1 every quarter  of mile. Ending with 6.2mph!

 

Friday:

2.5 mi walk,  3.8 mph  incline 3.5%

Choose to skip the running this day, tough working week....

 

Saturday:

3.06 mi run, 5.6mph  incline 3.5%

1mi walk before and 0.5mi walk after

Edited by torus_ot

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Week March 05 - 11,  2017

 

Monday:

3.20 mi, steady 5.6mph, 3.5% incline

0.5mi walking before and 0.3mi after.

 

Tuesday:

1.0 mi run with  average speed 5.7mph, 3.5% incline + other gym stuff

 

Wednesday

3.04 mi, 5.6mph,  incline 3.5%

0.5mi walk before - 3.5mph, 3.5% and 0.3mi after - 3.9mph, 4.5%

 

Thursday:

1.5 mi run (from 5.6mph to 6.1mph) , 3.5% incline + other gym stuff

It was very good workout: bike, treadmill and strength machines, but...

I am feeling very tired this Friday morning. Looks like I am moving running day to Saturday again.

 

Friday:

3.2 mi run, speed 5.6mph, incline 3.5%

Tonight I can have fruit custard tart with my tea!

 

 

Saturday:

I need to get my daily steps and it is always a problem on weekend. So I did few miles in the morning

1mi walk, 3.5mph  incline 3.5%

1mi run, 5.2 - 5.3 - 5.4 - 5.5mph with  incline 5%!

1mi walk, 3.8mph  incline 4.5%

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Week March 12 - 18,  2017

Monday:

2.0 mi, average  speed 5.82mph, 3.5% incline

0.7mi walking before and 0.3mi after. Last walking interval - 4mph, 5% incline

Wednesday

3.2 mi, 5.6mph,  incline 3.5%

Thursday:

1.0 mi run (from 5.8mph to 6.1mph) , 3.5% incline + other gym stuff

Friday:

3.05 mi run, speed 5.6mph, incline 3.5%

0.3mi walking before and after.

Edited by torus_ot
update

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Week March 19 - 25,  2017

Sunday:  My Monday evening will be busy, so I did my 3mi run on Sunday

2.7 mi, speed 5.6mph, 3.5% incline

0.5 mi, speed 5.8mph, 3.5% incline

             0.7mi walk before and after.

Tuesday:

1.5 mi run (from 5.6mph to 6.1mph) , 3.5% incline + other gym stuff

Wednesday

3.15 mi, average 5.62mph,  incline 3.5%

0.3mi walk before and 0.37mi after.

Thursday:

0.5 mi run, 5.6mph, 3.5% + 1.0 mi run. 5.8mph, 2.5% + other gym stuff

Total 1mi walking (0.35+0.35+0.3). After 0.5mi  of the run my right calf starts cramping. Took 0.35mi additional  walk and was able to complete the rest of the run with reduced incline but increased speed .

Friday:

3.1 mi run, speed 5.6mph, incline 3.5%

0.45mi walk before. I was ready to quit after first mile, but I pushed forward and at the end of 2nd mile I catch my second breath...

 

Edited by torus_ot
Update

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Week March 26 - April 1,  2017

Monday: 

3.2 mi, average speed 5.62mph, 3.5% incline

             0.6mi walk before and 0.5mi walk after.

Tuesday:

1.5 mi run (from 5.6mph to 6.1mph) , 3.5% incline + other gym stuff

             0.5mi walk before and after.

Thursday: (was not able to run on Wednesday, but walked 4 miles on treadmill)

1.5 mi run (from 5.6mph to 6.1mph) , 3.5% incline + other gym stuff

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Hi Blayne,

It is good to see you back to forum!

After one week of flu and one week of recovery I am back to exercising....

Tuesday:

1.25 mi run (from 5.2mph to 5.6mph) , 3.5% incline + other gym stuff

Wednesday

2.35 mi,  5.4mph,  incline 3.5%  plus 0.8mi walk (warm-up and cool-down).

Thursday:

1.0 mi run (from 5.4mph to 5.7mph) , 3.5% incline + other gym stuff

Friday:

Walk before  0.5mi, 3.5mph, 3.5%

3.0 mi run, speed 5.5mph, incline 3.5%

Walk after  0.5mi, 3.8mph, 5.5%

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Week April 23-29,  2017

Monday: 

3.25 mi,  5.5mph, 3.5% incline

             Walked 0.5mi and 0.3mi  before and  after.

Tuesday:

1.0 mi run (from 5.5mph to 5.8mph) , 3.5% incline + other gym stuff

Wednesday

3.25 mi,  5.4mph,  incline 3.5%  plus 0.7mi walk (warm-up and cool-down).

Thursday:

1.25 mi run (from 5.6mph to 6.0mph) , 3.5% incline + other gym stuff

Friday:

3.3 mi run, speed 5.5mph, incline 3.5%

Walk 0.3mi before and 0.3mi after

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Week April 30 - May 6,  2017

Monday: 

3.3 mi,  5.5mph, 3.5% incline

             Walked 0.2mi and 0.4mi  before and  after.

Tuesday:

1.5 mi run (from 5.6mph to 6.1mph) , 3.5% incline + other gym stuff

Wednesday

2.0 mi walk,  3.5mph,  incline 3.5%  (Running was not an option - hip pain even with Advil)

Thursday :

1.0 mi run (from 5.6mph to 5.9mph) , 3.5% incline + other gym stuff

Friday:

3.0 mi run, speed 5.5mph, incline 3.5%

Walk 0.4mi before and 0.3mi after

Saturday:

Walking 3.2 mi, average speed 3.9mph, average incline 2.9% (To get to  my daily requirement of steps )

Edited by torus_ot
Update

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Week May 7 - 13,  2017

Monday: 

Schlepping then jogging: 3.0 mi, average speed 5.3mph (3.8-5.8mph), average incline 3.2%

             Walked 0.4mi before, but when try to run did not feel right. Drop  speed and incline

Tuesday:

1.0 mi run (from 5.6mph to 5.9mph) , 3.5% incline + other gym stuff (Did 5mi on the bike under 19 min!)

Wednesday

3.0 mi walk,  3.5mph,  incline 3.5%  (walk 0.3mi before, ate supper after :) )

 

Edited by torus_ot
Update

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