Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
2.25 mi/43 min (including 5 min warm-up and 9 min cool down)
Wow!! I am in amazement. First of all, I was surprised when the podcast said we were running for 25 min because for some reason I had it in my head that it was only 22. Second, I did not feel like I was dying by the end. In fact, I felt amazing! Maybe part of that was knowing that Matthew would be driving up any minute and my general attitude was a positive one, but I think I was prepared for the run and handled it well. We've had fall weather this weeks which also helps. It is a nice dry climate and refreshingly cool. Perfect running weather :)
It was my intent to run first thing this morning but the boys were being sluggish and I had a long list of work to do around the house. I was concerned that I'd be drained afterward and was willing to put the run off til the evening. Unfortunately the sun is setting sooner now and though two weeks ago it would have still been light when we left, we were definitely in the dark coming home. Aaron decided he did not like riding in the dark. Good news for him because once school starts all runs will be in the morning and bike rides can happen after school.
One of the mental games I played tonight was comparing my location to Wed when I ran for 10 min thinking that when I got to that place I'd be close to 10 minutes. Either I was running faster today or my memory was off because when I hit that spot I'd only been going for 5 minutes. I think I did start at a faster clip today and realized that I needed to check my pace or I'd burn out pretty quick. I did slow down after the half way mark but then was able to speed up again at the end.
Running in the evening increases the chance that people will be out and about in the neighborhood. I had to laugh to myself when a few people commented that I'd never be able to catch up with my boys who were biking up ahead of me. It is a 'win' to me because at the beginning of summer Aaron couldn't keep up with me! One of my goals was for us to be active and exercise regularly. I think we have definitely achieved that goal and Aaron especially has gotten stronger. I don't know that he could keep up with me on foot, but even biking requires leg power so I think he'd be better off now than when we started 3 months ago. Thankfully I haven't had to worry to much about the distance between the boys and I because almost always one of them is waiting just around the corner. I am pleased that Jared waits for us instead of zooming so far ahead that we can't catch up. He does circles around us or pulls off and waits for us to catch up. Aaron takes enough natural breaks that I end up passing him or running circles around him until he gets his zoom going again.
Chubby Jones always says the right thing on her podcast. One of her initial comments was recognizing that this run will be hard, but every week has been hard and yet we did it! So we can do this one too. Hard to believe that I have completed week 6. Only two more weeks to go!!
Friday, September 6, 2013
Bad omen
Woke up at 5 am for a potty break and realized I felt a little dizzy. Three hours later and I'm still feeling it. I think I may have been dragging yesterday for more reason that I realized. There is so much I want to get done today I don't have time to be sick!! Bad timing: run day and Matthew comes home today.
Thursday, September 5, 2013
Yoga - Ex
Well, what was meant to be a day full of life was just a day of good intentions. Kind of.
It started off well enough. I woke Jared up and encouraged him to come exercise with me. He followed me to the basement and sat watching while I started up YogaX. He decided to join me at one point, though he quickly got bored and moved on. I was getting bored too and ready to move on. Especially after I realized that the video was still an HOUR and TWENTY MINUTES to go!!! aye yie yie!! My arms were tired and I just wanted to quit. I stopped the video and debated. I checked the pamphlet to figure out whether I should keep going or not. I started it again and went another 10 minutes. I checked the clock. Finally I decided I was done. I didn't want to spend another hour exercising. Especially yoga exercising. It was intense in its own right. It was amazing to just sit and watch their flexibility, stamina and strength.
I am not sure how I feel about quitting the video. Part of me did not want to quit because that could make me feel like I had permission to quit other regimens (especially when our schedule is about to get shaken up anyway with Matthew's return and the start of school). I think the biggest reason I did quit was the time commitment. Had I realized that it was a much longer video, I would have either started earlier or skipped it today. I wanted to finish it and even thought maybe I'd go back to it later in the day (didn't). It was really hard on my arms. They were feeling the burn. I recognize that it won't get easier if I don't practice it though.
I got showered and dressed fairly quickly after going back upstairs and then something happened. All my energy deflated. Perhaps it was because I had chosen to take a meal to a family who'd recently had a baby but there were corn allergies to contend with it. After doing some research on google, it was really overwhelming to think about catering to such a demanding allergy. Corn is in EVERYTHING!! It turned out just fine and it was probably the simplest dinner I'd made for an occasion like this, but it just sapped my energy and will power. Before I knew it it was 1 pm and we hadn't even had breakfast :/ Thankfully I had to take the dinner otherwise I don't think we would have made it out of the house today. We didn't even ride bikes. This was a first (not counting Sunday but it was raining).
Tomorrow is running day. Big running day. From now on there are no more walking breaks. I've got this covered though, right? right..... positive thinking (she says as she lies in bed knowing she should be asleep because its going to be a L-O-N-G day tomorrow and she already has zero energy)
It started off well enough. I woke Jared up and encouraged him to come exercise with me. He followed me to the basement and sat watching while I started up YogaX. He decided to join me at one point, though he quickly got bored and moved on. I was getting bored too and ready to move on. Especially after I realized that the video was still an HOUR and TWENTY MINUTES to go!!! aye yie yie!! My arms were tired and I just wanted to quit. I stopped the video and debated. I checked the pamphlet to figure out whether I should keep going or not. I started it again and went another 10 minutes. I checked the clock. Finally I decided I was done. I didn't want to spend another hour exercising. Especially yoga exercising. It was intense in its own right. It was amazing to just sit and watch their flexibility, stamina and strength.
I am not sure how I feel about quitting the video. Part of me did not want to quit because that could make me feel like I had permission to quit other regimens (especially when our schedule is about to get shaken up anyway with Matthew's return and the start of school). I think the biggest reason I did quit was the time commitment. Had I realized that it was a much longer video, I would have either started earlier or skipped it today. I wanted to finish it and even thought maybe I'd go back to it later in the day (didn't). It was really hard on my arms. They were feeling the burn. I recognize that it won't get easier if I don't practice it though.
I got showered and dressed fairly quickly after going back upstairs and then something happened. All my energy deflated. Perhaps it was because I had chosen to take a meal to a family who'd recently had a baby but there were corn allergies to contend with it. After doing some research on google, it was really overwhelming to think about catering to such a demanding allergy. Corn is in EVERYTHING!! It turned out just fine and it was probably the simplest dinner I'd made for an occasion like this, but it just sapped my energy and will power. Before I knew it it was 1 pm and we hadn't even had breakfast :/ Thankfully I had to take the dinner otherwise I don't think we would have made it out of the house today. We didn't even ride bikes. This was a first (not counting Sunday but it was raining).
Tomorrow is running day. Big running day. From now on there are no more walking breaks. I've got this covered though, right? right..... positive thinking (she says as she lies in bed knowing she should be asleep because its going to be a L-O-N-G day tomorrow and she already has zero energy)
Couch to 5k Week 6 day 2
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 in warm-up 10 min run 3 min walk 10 min run
2.12 miles/36 min
Mentally it is easier for me to run somewhere, not in a circle or on a treadmill. I like to see progress. Today the boys rode their bikes while I ran the neighborhood. Though it was challenging and my sore legs ached, I think it was actually easier than when I run on the treadmill. We went roughly 2.12 miles, give or take with the back tracking required when travelling with a 6 yr old. I had 5 min left of running when we got to the end of our neighborhood so we just followed the sidewalk on out of it and made it to the next neighborhood culdesac. We didn't go down that street, but I think if we had the timing would have worked out so that I got to our house right at the end of my time. Instead we cut across the top and headed home only to discover I had 2 min of walking cool down to go still.
Tomorrow morning - Yoga X
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 in warm-up 10 min run 3 min walk 10 min run
2.12 miles/36 min
Mentally it is easier for me to run somewhere, not in a circle or on a treadmill. I like to see progress. Today the boys rode their bikes while I ran the neighborhood. Though it was challenging and my sore legs ached, I think it was actually easier than when I run on the treadmill. We went roughly 2.12 miles, give or take with the back tracking required when travelling with a 6 yr old. I had 5 min left of running when we got to the end of our neighborhood so we just followed the sidewalk on out of it and made it to the next neighborhood culdesac. We didn't go down that street, but I think if we had the timing would have worked out so that I got to our house right at the end of my time. Instead we cut across the top and headed home only to discover I had 2 min of walking cool down to go still.
Tomorrow morning - Yoga X
Wednesday, September 4, 2013
"I want to be a missionary!!"
I want to write this down so I don't forget it.
Aaron is assigned a talk in Primary this Sunday on the topic: I will serve God with all my heart, might, mind, and strength. We've been having an ongoing discussion when we sit at the table about the topic. We've broken down what each of those words mean and today I asked Aaron if he could think of someone from the scriptures who served God with all their heart, might, mind, and strength. He immediately thought of Ammon protecting King Lamoni's sheep.
I traced the story back to the very beginning and had the boys recall exactly who Ammon was: the son of King Mosiah (which means he was a prince) and we meet him along with his brothers and friend Alma, the prophet's son, as they go around trying to destroy the Church. One day an angel comes to them and asks why they are trying to destroy God's church. The experience is life changing for them. In an effort to truly repent, they go about trying to repair the damage they made in their rebellion. They even go so far as to want to be missionaries to their enemies, the Lamanites. King Mosiah offers each one of his sons the opportunity to be the next king, but each turns him down choosing instead to bring people to Christ.
Think of this, they chose serving God over being a ruler. This decision effected their ENTIRE society and even their world. Following King Mosiah's reign, their government body changed into more of a republic like ours. They established the election of a chief judge to rule but also another panel of judges to offer a checks and balances. In addition, because of their work among the Lamanites, many people (including some of the Lamanites' own leadership) turned to the Lord and these new Saints played a really important part in later history.
So the sons of Mosiah and Alma go to the Lamanites to serve a mission. Ammon happens to land up in King Lamoni's land. King Lamoni asks him what he is doing there and why. Ammon responds that he wants to live there, possibly for the rest of his life. The king likes this answer and even offers one of his daughters for a wife. I wondered if there was something about Ammon to indicate he was a prince for the king to offer one of his daughters, a princess, to be his wife. Ammon declines and says, nope. I want to serve you.
One of his first assignments is to help water the king's flocks. (And this is the part that is Aaron's favorite story of all time). While there at the waters, another group of Lamanite robbers scatter the flocks. Ammon's fellow servants are beside themselves because historically, King Lamoni kills the servants who let the flocks get scattered. The robbers know this and do it for sport. Ammon recognizes this as an opportunity to show the Lord's power. He takes command of the situation and tells the other servants to gather the flocks back up and encircle them so that they don't scatter. (Incidentally I saw this in action on a farm with sheep. As long as people were spread around the sheep with arms out wide encircling them, they felt enclosed and did not bolt. Once they saw on opening they would make a break for it). When the robbers try to scatter the flocks again, Ammon defends them with his sling and sword. He chops the arms off of those who seek to kill him and finally when they realize they could not overpower him, they run away. Pretty dramatic experience I think. The servants thought so too and when their flocks were watered, they gathered the arms to take back to the king as proof of the story. Ammon just humbly goes on to his next assignment. I drove home the point that Ammon was so obedient that he did not forget or get distracted or do whatever he wanted to do before moving on to his next task.
After the servants present the king with all the arms, Lamoni wonders where Ammon is now. They tell him that he is preparing his chariots like he was told. King Lamoni is so impressed with Ammon's faithfulness and obedience that he calls Ammon to him and wants to know exactly who he is and what power he has because he seems like a god. Ammon tells him he is only a man, but then teaches who God is as well as the plan of salvation. King Lamoni believes him. Further experiences with Ammon then allow King Lamoni's father to hear the gospel and accept it. Between Ammon, his brothers, and Alma, a large group of Lamanites eventually become converted and become a great source of strength to the Nephites.
So to recap, how did Ammon serve God with all his heart, might, mind, and strength? He chose to serve as a missionary instead of a ruler and as a result of his obedience and service, protected people, brought them to Christ and changed their society. At this point, Aaron got really excited and started shouting, "I want to be a missionary!! I want to be a missionary!!" ahh, music to my ears
To read the story directly, here is a link to the chapters in Mosiah and Alma: Mosiah 27, 28, 29, Alma 17-27
I love summer. I love this time with my children. Once school starts it is all hussle and bussle of homework. Summer gives us a chance to actually be together and utelize that time for teaching opportunities. I hope Aaron remembers that feeling of excitement and desire to be an influence for good. I hope Jared caught a feeling of vision from this conversation as well.
Aaron is assigned a talk in Primary this Sunday on the topic: I will serve God with all my heart, might, mind, and strength. We've been having an ongoing discussion when we sit at the table about the topic. We've broken down what each of those words mean and today I asked Aaron if he could think of someone from the scriptures who served God with all their heart, might, mind, and strength. He immediately thought of Ammon protecting King Lamoni's sheep.
I traced the story back to the very beginning and had the boys recall exactly who Ammon was: the son of King Mosiah (which means he was a prince) and we meet him along with his brothers and friend Alma, the prophet's son, as they go around trying to destroy the Church. One day an angel comes to them and asks why they are trying to destroy God's church. The experience is life changing for them. In an effort to truly repent, they go about trying to repair the damage they made in their rebellion. They even go so far as to want to be missionaries to their enemies, the Lamanites. King Mosiah offers each one of his sons the opportunity to be the next king, but each turns him down choosing instead to bring people to Christ.
Think of this, they chose serving God over being a ruler. This decision effected their ENTIRE society and even their world. Following King Mosiah's reign, their government body changed into more of a republic like ours. They established the election of a chief judge to rule but also another panel of judges to offer a checks and balances. In addition, because of their work among the Lamanites, many people (including some of the Lamanites' own leadership) turned to the Lord and these new Saints played a really important part in later history.
So the sons of Mosiah and Alma go to the Lamanites to serve a mission. Ammon happens to land up in King Lamoni's land. King Lamoni asks him what he is doing there and why. Ammon responds that he wants to live there, possibly for the rest of his life. The king likes this answer and even offers one of his daughters for a wife. I wondered if there was something about Ammon to indicate he was a prince for the king to offer one of his daughters, a princess, to be his wife. Ammon declines and says, nope. I want to serve you.
One of his first assignments is to help water the king's flocks. (And this is the part that is Aaron's favorite story of all time). While there at the waters, another group of Lamanite robbers scatter the flocks. Ammon's fellow servants are beside themselves because historically, King Lamoni kills the servants who let the flocks get scattered. The robbers know this and do it for sport. Ammon recognizes this as an opportunity to show the Lord's power. He takes command of the situation and tells the other servants to gather the flocks back up and encircle them so that they don't scatter. (Incidentally I saw this in action on a farm with sheep. As long as people were spread around the sheep with arms out wide encircling them, they felt enclosed and did not bolt. Once they saw on opening they would make a break for it). When the robbers try to scatter the flocks again, Ammon defends them with his sling and sword. He chops the arms off of those who seek to kill him and finally when they realize they could not overpower him, they run away. Pretty dramatic experience I think. The servants thought so too and when their flocks were watered, they gathered the arms to take back to the king as proof of the story. Ammon just humbly goes on to his next assignment. I drove home the point that Ammon was so obedient that he did not forget or get distracted or do whatever he wanted to do before moving on to his next task.
After the servants present the king with all the arms, Lamoni wonders where Ammon is now. They tell him that he is preparing his chariots like he was told. King Lamoni is so impressed with Ammon's faithfulness and obedience that he calls Ammon to him and wants to know exactly who he is and what power he has because he seems like a god. Ammon tells him he is only a man, but then teaches who God is as well as the plan of salvation. King Lamoni believes him. Further experiences with Ammon then allow King Lamoni's father to hear the gospel and accept it. Between Ammon, his brothers, and Alma, a large group of Lamanites eventually become converted and become a great source of strength to the Nephites.
So to recap, how did Ammon serve God with all his heart, might, mind, and strength? He chose to serve as a missionary instead of a ruler and as a result of his obedience and service, protected people, brought them to Christ and changed their society. At this point, Aaron got really excited and started shouting, "I want to be a missionary!! I want to be a missionary!!" ahh, music to my ears
To read the story directly, here is a link to the chapters in Mosiah and Alma: Mosiah 27, 28, 29, Alma 17-27
I love summer. I love this time with my children. Once school starts it is all hussle and bussle of homework. Summer gives us a chance to actually be together and utelize that time for teaching opportunities. I hope Aaron remembers that feeling of excitement and desire to be an influence for good. I hope Jared caught a feeling of vision from this conversation as well.
Summer challenge Week 10 Weigh in
week 10 180.1
week 9 182.3
week 8 181.9
week 7 182.3
Week 3: 174.6
Week 2: 175.9
Week 1: 176.6
Well, when I consider that 3 months ago I was four pounds lighter, it feels discouraging to be 180 but the fact that I am down two pounds is good. I weighed the exact same on Saturday so the consistency is also encouraging. I think I may be in better physical shape at this point even if the actual weight is greater.
Today I went for it and did the Shoulders & Back p90X video as well as the Ab Ripper X. The whole time he tells us to set goals and write it down. Well, I didn't write it down but I know I can improve. I used a resistant band instead of dumb bells though I would have liked having weights for freer movement. Ab Ripper was hard. I did a lot of modifying because my core just isn't strong enough to make it through the number of reps or even some of the basic moves. But, I will get stronger and eventually be able to do it all. My shoulders and arms are feeling weak at this point.
I was typing this last night and fell asleep. This morning I am definitely feeling it. My abs hurt and my arms. Going to stretch out the kinks and hit the ground running!
week 9 182.3
week 8 181.9
week 7 182.3
Week 3: 174.6
Week 2: 175.9
Week 1: 176.6
Well, when I consider that 3 months ago I was four pounds lighter, it feels discouraging to be 180 but the fact that I am down two pounds is good. I weighed the exact same on Saturday so the consistency is also encouraging. I think I may be in better physical shape at this point even if the actual weight is greater.
Today I went for it and did the Shoulders & Back p90X video as well as the Ab Ripper X. The whole time he tells us to set goals and write it down. Well, I didn't write it down but I know I can improve. I used a resistant band instead of dumb bells though I would have liked having weights for freer movement. Ab Ripper was hard. I did a lot of modifying because my core just isn't strong enough to make it through the number of reps or even some of the basic moves. But, I will get stronger and eventually be able to do it all. My shoulders and arms are feeling weak at this point.
I was typing this last night and fell asleep. This morning I am definitely feeling it. My abs hurt and my arms. Going to stretch out the kinks and hit the ground running!
Monday, September 2, 2013
Bike Riding It
I am so proud of my boys!! Three weeks ago Aaron could barely ride a bike and today we went on a two hour/3.21 mile bike ride!!! WOOHOO!!! Our first real bike trip :) They did amazing. Our goal was to get to the WaWa, but then we did a little bit of exploring and pushed it to the limit. Aaron was dragging by the end, but overall, he did fantastic. Jared said he didn't feel tired at all so kudos to him too! We were able to stay on sidewalks up until the very last bit. I was really nervous and apprehensive about riding on the street but for the most part they stuck to the curb. I can generally trust Jared to use good judgment when it comes to being on the street, but Aaron is a wildcard and scared me. Except for a small moment, he did good staying on the safe side. Jared would love to do it again tomorrow, but I think we'll have to give Aaron a day of rest. We'll see though.
Couch to 5k Week 6 day 1
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
End mileage: 2.25 miles in 34 min (both warm-up and cool down included)
Despite my optimism about being able to successfully finish the C25K program and the 'ease' of today's interval, I was nervous about running today. My knees and left ankle have been a little tender. I am not sure if it was Fri's run or the storms that have been moving in and out all weekend. My ankle is especially sensitive now that I am finished. I am wondering if the balega running socks with their tube on the ankle to keep them from sliding down into the shoe (which is a brilliant feature) is tightening around my ankle and effecting it. It isn't happening on my right side though so maybe not. However, it is my left foot that has been giving me problems since getting real running shoes. Last week I had a bruise there too so obviously something is going on. As I ran I thought about maybe wrapping my left ankle to give it some extra support.
Joint issues aside, I tried to step this run up. I did it on the treadmill (and wondered if the cushion would help my joints too) and upped my run speed to 4.5 mph with a decent incline. The other times 4.3 were my limit. It is a small difference, but I had also dipped my speeds down to 4.0 by the end and my walks to 3.0 from 3.5. I did not want to dip my speed this time, so as I tired I decreased the incline until I was flat and it certainly made the run easier. If I ran the neighborhood there'd be declines as well as inclines so I didn't feel like I was really cheating to do that. The last minute of the final run I decided to punch it and got it up to 5.5 mph. woohoo!! I really wanted to make it to 2 miles before the cool down. I was really close but missed it by .02 miles. Not bad. Just for a mental note, I went .25 miles by the end of the warmup. When I put my final mileage and time into sparkpeople, it gave me an average of 3.75 mph which is a 16 min mile. I will take that because last week it was 3.3 mph and an 18 min mile. woohoo!! Progess :)
Wed we have 10 min intervals with a walk in the middle. The 8 minute run was hard, but once I can get to the half-way mark I seem to be ok. Those first two minutes are always a killer b/c I feel tired but still have so long to go before I'm done.
Last night I almost committed myself to the 5K on Sept 28th but decided to put it off until I had Matthew's full support b/c it would mean committing him too. We have some other responsibilities that day so we'll see how it turns out. I have until the 20th to register. I am kind of exciting about the prospect though.
****
Cross-training -
I didn't do my P90x videos Thurs or Sat :/ I do not want to lose the momentum but I am going to have to really focus my determination to keep it. These sore joints are a big hurdle. I will say that we have been pretty faithful at riding our bikes though which is better than doing nothing. Today is the last day the pool is open, but it is raining so we'll see if we can end our summer with a (pool) splash.
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
End mileage: 2.25 miles in 34 min (both warm-up and cool down included)
Despite my optimism about being able to successfully finish the C25K program and the 'ease' of today's interval, I was nervous about running today. My knees and left ankle have been a little tender. I am not sure if it was Fri's run or the storms that have been moving in and out all weekend. My ankle is especially sensitive now that I am finished. I am wondering if the balega running socks with their tube on the ankle to keep them from sliding down into the shoe (which is a brilliant feature) is tightening around my ankle and effecting it. It isn't happening on my right side though so maybe not. However, it is my left foot that has been giving me problems since getting real running shoes. Last week I had a bruise there too so obviously something is going on. As I ran I thought about maybe wrapping my left ankle to give it some extra support.
Joint issues aside, I tried to step this run up. I did it on the treadmill (and wondered if the cushion would help my joints too) and upped my run speed to 4.5 mph with a decent incline. The other times 4.3 were my limit. It is a small difference, but I had also dipped my speeds down to 4.0 by the end and my walks to 3.0 from 3.5. I did not want to dip my speed this time, so as I tired I decreased the incline until I was flat and it certainly made the run easier. If I ran the neighborhood there'd be declines as well as inclines so I didn't feel like I was really cheating to do that. The last minute of the final run I decided to punch it and got it up to 5.5 mph. woohoo!! I really wanted to make it to 2 miles before the cool down. I was really close but missed it by .02 miles. Not bad. Just for a mental note, I went .25 miles by the end of the warmup. When I put my final mileage and time into sparkpeople, it gave me an average of 3.75 mph which is a 16 min mile. I will take that because last week it was 3.3 mph and an 18 min mile. woohoo!! Progess :)
Wed we have 10 min intervals with a walk in the middle. The 8 minute run was hard, but once I can get to the half-way mark I seem to be ok. Those first two minutes are always a killer b/c I feel tired but still have so long to go before I'm done.
Last night I almost committed myself to the 5K on Sept 28th but decided to put it off until I had Matthew's full support b/c it would mean committing him too. We have some other responsibilities that day so we'll see how it turns out. I have until the 20th to register. I am kind of exciting about the prospect though.
****
Cross-training -
I didn't do my P90x videos Thurs or Sat :/ I do not want to lose the momentum but I am going to have to really focus my determination to keep it. These sore joints are a big hurdle. I will say that we have been pretty faithful at riding our bikes though which is better than doing nothing. Today is the last day the pool is open, but it is raining so we'll see if we can end our summer with a (pool) splash.
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