Week 3 instruction: Brisk five-minute warmup walk. Then do two repetitions of the following: Jog 200 yards (or 90 seconds), Walk 200 yards (or 90 seconds), Jog 400 yards (or 3 minutes), Walk 400 yards (or three minutes)
Week 3 went well, especially given the cooler temps on Day 2 and 3. Ahhh, sweet relief! C stayed true to her word and went with me all three times. I took River with me on Day 3 for the warmup and half of the jog/walk portion.
We were able to do all the jogging intervals in their entirety but the 3 mins were hard on me. C seemed to be having a lot less trouble. Our days were screwed up (we did two days in a row because we were busy all weekend) and our days will be screwed up this next week as well, so we are going to re-do week 3. Also, it will give me a chance to work on getting better at the 3 min intervals.
Day 1 – 8/20
Run time: 25:22
Run Distance: 1.57 miles
Ave Pace: 16:10/mi
Temp: Hot and humid
Day 2 – 8/24
Run time: 30:55
Run Distance: 1.77 miles
Ave Pace: 17:30/mi
Temp: Cooled off a bit and a nice cool breeze
Day 3 – 8/25
Run time: 26:29
Run Distance: 1.64 miles
Ave Pace: 16:06/mi
Temp: Still cooler but no breeze
Not sure what was up with our slow pace on Day 2. That felt like our best day even though I was very tired on the 3 min jogs. It felt like we went much slower on Day 3 but I guess I am delusional :)
Still no unusual pain. My weird thigh pain has not come back and my knees are doing great. My shins hurt a lot less than they did back in the spring too. Not sure if I’m doing something differently but it’s nice.
Each day we do a bunch of stretches after our 5 min warmup and then again, for a longer time period, at the end. At the end I also do ~60-80 crunches and, just this week, I added in ~25 wall push ups. (Yeah, I tried to do a real push up. It wasn’t pretty.) My upper arms and chest have been sore so they must be doing something. I plan to continue and up the count every week. Hopefully I’ll eventually be able to graduate to actual on-the-ground push ups.
I’m sad that summer is almost over but I’m really looking forward to running in the fall weather.
I'm going to have to start with the wall pushups as well - so sad considering I used to do pushups all the time (in the Army, of course).
ReplyDeleteI can imagine you will feel a lot better running in the cooler fall temps!
Way to stick with it!! Remember to stretch your calves and ice your shins.
ReplyDeleteimpressive workout!
ReplyDelete