Workouts:
Monday: 5 minutes of yoga + rest day
Tuesday: 5 minutes of yoga + 2 mile run (11:18 pace)
Wednesday: K-Fit Weeks 7/8 workout 3
Thursday: 2.25 mile treadmill run (1% incline, 11:50 pace)
Friday: Treadmill speed workout (1% incline, total 2.1 miles in 22:15)
Speed workout:
Warm-up/cool-down: 0.25 mile walk to/from fitness center
3 1-minute intervals:
5.0 (12:00), 5.5 (10:54), 6.0 (10:00)
5.1 (11:45), 5.6 (10:42), 6.1 (9:50)
5.2 (11:32), 5.7 (10:31), 6.2 (9:40)
5.3 (11:19), 5.8 (10:20), 6.3 (9:31)
5.4 (11:06), 5.9 (10:10), 6.4 (9:22)
5.5 (10:54), 6.0 (10:00), 6.5 (9:13)
6.0 (10:00), 5.5 (10:54), 5.0 (12:00)
75 seconds at 5.2 (11:32) to round up mileage
Saturday: Rest day
Sunday: 5.8 mile run (12:13 pace) + K-Fit Weeks 7/8 workout 4
Total Miles: 12.15
Showing posts with label speed training. Show all posts
Showing posts with label speed training. Show all posts
Sunday, January 20, 2013
Sunday, January 13, 2013
K-Fit: Week 7 Recap
Workouts:
Monday: Rest day (Massage day, actually! During the rest of the year I get a massage about once a month - Massage Envy makes it affordable, but during tax season I go at least every three weeks, sometimes every other week. Sitting at a computer for 55+ hours a week makes one's back quite tight! While I was there I scheduled out my appointments for the rest of tax season, including a extra-long 90-minute massage on April 16. :) )
Tuesday: K-Fit Weeks 7/8 workout 1
Wednesday: 1.5 mile treadmill run (eh, better than nothing, right?) (0.5% incline, 11:04 pace)
Thursday: 5 minutes of yoga + 2.35 mile run (11:42 pace)
Friday: Treadmill speed workout (0.5% incline, total 2.4 miles in 24:40)
Speed workout:
Sets of 4 1-minute intervals at:
5.2 (11:32), 6.0 (10:00), 6.5 (9:14), 6.0 (10:00)
5.2 (11:32), 6.1 (9:50), 6.6 (9:05), 6.1 (9:50)
5.2 (11:32), 6.2 (9:41), 6.7 (8:57), 6.2 (9:41)
One minute break
5.2 (11:32), 6.0 (10:00), 6.5 (9:14), 6.0 (10:00)
5.2 (11:32), 6.1 (9:50), 6.6 (9:05), 6.1 (9:50)
5.2 (11:32), 6.2 (9:41), 6.7 (8:57), 6.2 (9:41)
40 seconds at 5.0 (12:00) to round up mileage
Saturday: Inadvertent rest day
Sunday: K-Fit Weeks 7/8 workout 2 (half of it - I only did two circuits instead of four) + 6.55 mile run (12:00 pace) - Although I had to pause briefly at a couple traffic lights in the first and last mile (on the way to/from the park where I ran most of it), I didn't stop to walk at all!
Total miles: 12.8
My goal for running during tax season is to maintain a base that allows me to PR at the Hippie Chick half marathon in May with only a month of dedicated training post-tax day. I would like to have a minimum of 15 miles a week, but I'll consider anything in the double digits satisfactory.
I'm disappointed I didn't make it to yoga class this week, but on Saturday, between work and seeing Les Mis (which was totally worth it!), I was only home for a couple hours, so I just didn't want to spend the time on Sunday driving to and being at class, especially since I also wanted to fit in a long run. Oh well.
Monday: Rest day (Massage day, actually! During the rest of the year I get a massage about once a month - Massage Envy makes it affordable, but during tax season I go at least every three weeks, sometimes every other week. Sitting at a computer for 55+ hours a week makes one's back quite tight! While I was there I scheduled out my appointments for the rest of tax season, including a extra-long 90-minute massage on April 16. :) )
Tuesday: K-Fit Weeks 7/8 workout 1
Wednesday: 1.5 mile treadmill run (eh, better than nothing, right?) (0.5% incline, 11:04 pace)
Thursday: 5 minutes of yoga + 2.35 mile run (11:42 pace)
Friday: Treadmill speed workout (0.5% incline, total 2.4 miles in 24:40)
Speed workout:
Sets of 4 1-minute intervals at:
5.2 (11:32), 6.0 (10:00), 6.5 (9:14), 6.0 (10:00)
5.2 (11:32), 6.1 (9:50), 6.6 (9:05), 6.1 (9:50)
5.2 (11:32), 6.2 (9:41), 6.7 (8:57), 6.2 (9:41)
One minute break
5.2 (11:32), 6.0 (10:00), 6.5 (9:14), 6.0 (10:00)
5.2 (11:32), 6.1 (9:50), 6.6 (9:05), 6.1 (9:50)
5.2 (11:32), 6.2 (9:41), 6.7 (8:57), 6.2 (9:41)
40 seconds at 5.0 (12:00) to round up mileage
Saturday: Inadvertent rest day
Sunday: K-Fit Weeks 7/8 workout 2 (half of it - I only did two circuits instead of four) + 6.55 mile run (12:00 pace) - Although I had to pause briefly at a couple traffic lights in the first and last mile (on the way to/from the park where I ran most of it), I didn't stop to walk at all!
Total miles: 12.8
My goal for running during tax season is to maintain a base that allows me to PR at the Hippie Chick half marathon in May with only a month of dedicated training post-tax day. I would like to have a minimum of 15 miles a week, but I'll consider anything in the double digits satisfactory.
I'm disappointed I didn't make it to yoga class this week, but on Saturday, between work and seeing Les Mis (which was totally worth it!), I was only home for a couple hours, so I just didn't want to spend the time on Sunday driving to and being at class, especially since I also wanted to fit in a long run. Oh well.
Sunday, January 6, 2013
K-Fit: Week 6 Recap
Workouts:
Monday: Rest day (tapering for 5k)
Tuesday: First Run 5k (new PR - 34:11! 11:00 pace) + 2.1 mile run (11:20 pace) + K-Fit Weeks 5/6 workout 3
Wednesday: 3 mile run (12:16 pace)
Thursday: Rest day (I went to bed ridiculously early since I was coming down with a cold.)
Friday: K-Fit Weeks 5/6 workout 4
Saturday: 1 mile morning walk + treadmill speed workout (0.5% incline, total 2.05 miles in 22 minutes)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
2 minute intervals at:
5.0 (12:00), 6.0 (10:00), 5.0, 6.2 (9:40), 5.0, 6.4 (9:22), 5.0, 6.6 (9:05), 5.0, 6.8 (8:49), 5.0
Sunday: 90 minute yoga class + 3 mile run (12:22 pace)
Total miles: 13.25
Well, I think that was a good start to the new year! I'm aiming to maintain a base of at least 15 miles per week through tax season, including some speed work to both improve my race times and get the most out of the time I do have available to invest in exercise.
Monday: Rest day (tapering for 5k)
Tuesday: First Run 5k (new PR - 34:11! 11:00 pace) + 2.1 mile run (11:20 pace) + K-Fit Weeks 5/6 workout 3
Wednesday: 3 mile run (12:16 pace)
Thursday: Rest day (I went to bed ridiculously early since I was coming down with a cold.)
Friday: K-Fit Weeks 5/6 workout 4
Saturday: 1 mile morning walk + treadmill speed workout (0.5% incline, total 2.05 miles in 22 minutes)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
2 minute intervals at:
5.0 (12:00), 6.0 (10:00), 5.0, 6.2 (9:40), 5.0, 6.4 (9:22), 5.0, 6.6 (9:05), 5.0, 6.8 (8:49), 5.0
Sunday: 90 minute yoga class + 3 mile run (12:22 pace)
Total miles: 13.25
Well, I think that was a good start to the new year! I'm aiming to maintain a base of at least 15 miles per week through tax season, including some speed work to both improve my race times and get the most out of the time I do have available to invest in exercise.
Sunday, December 30, 2012
K-Fit: Week 5 Recap
Workouts:
Monday: 4 mile run (11:51 pace)
Tuesday: Rest day - Christmas!
Wednesday: 2 mile run (13:03 pace) + circuit training (2 times thru)
Thursday: K-Fit Weeks 5/6 workout 1
Friday: Treadmill speed workout (total 2 miles in 21:30)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
Sets of 3 1-minute intervals, increasing speed by 0.5 each minute
5.0, 5.5, 6.0 (12:00, 10:54, 10:00)
5.1, 5.6, 6.1
5.2, 5.7, 6.2
5.3, 5.8, 6.3 (11:19, 10:20, 9:31)
5.2, 5.7, 6.2
5.1, 5.6, 6.1
5.0, 5.5, 6.0
30 seconds at 5.0 to round up to 2 miles
Saturday: 4.2 mile run (12:12 pace) + K-Fit Weeks 5/6 workout 2
Sunday: 90 minute yoga class
Total miles: 12.2
Saturday through Wednesday I was visiting my parents for Christmas, and on Wednesday's run there were two little yappy dogs along the route that tried to attack me! Fortunately I was wearing long pants, because when I tried to run past them at first (then I stood still and yelled at them which got them to keep their distance, and then crossed the street), one actually nipped at my leg. Didn't hurt - these were really tiny dogs - but I realized a couple days later that it did cause a bruise. Turns out my dad has had issues with them before when riding his bike, but hasn't had any luck getting the owners to do anything about it.
Dog owners take note: just because you have a little dog, doesn't mean you don't need to train it and keep it fenced in! These dogs are going to get hit by cars eventually, trying to cross the street to chase pedestrians.
Monday: 4 mile run (11:51 pace)
Tuesday: Rest day - Christmas!
Wednesday: 2 mile run (13:03 pace) + circuit training (2 times thru)
Thursday: K-Fit Weeks 5/6 workout 1
Friday: Treadmill speed workout (total 2 miles in 21:30)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
Sets of 3 1-minute intervals, increasing speed by 0.5 each minute
5.0, 5.5, 6.0 (12:00, 10:54, 10:00)
5.1, 5.6, 6.1
5.2, 5.7, 6.2
5.3, 5.8, 6.3 (11:19, 10:20, 9:31)
5.2, 5.7, 6.2
5.1, 5.6, 6.1
5.0, 5.5, 6.0
30 seconds at 5.0 to round up to 2 miles
Saturday: 4.2 mile run (12:12 pace) + K-Fit Weeks 5/6 workout 2
Sunday: 90 minute yoga class
Total miles: 12.2
Saturday through Wednesday I was visiting my parents for Christmas, and on Wednesday's run there were two little yappy dogs along the route that tried to attack me! Fortunately I was wearing long pants, because when I tried to run past them at first (then I stood still and yelled at them which got them to keep their distance, and then crossed the street), one actually nipped at my leg. Didn't hurt - these were really tiny dogs - but I realized a couple days later that it did cause a bruise. Turns out my dad has had issues with them before when riding his bike, but hasn't had any luck getting the owners to do anything about it.
Dog owners take note: just because you have a little dog, doesn't mean you don't need to train it and keep it fenced in! These dogs are going to get hit by cars eventually, trying to cross the street to chase pedestrians.
Monday, December 10, 2012
Holiday Half Training: Week 13 & K-Fit: Week 3 Recap
Workouts:
Monday: 1 mile morning walk + 5 minutes of yoga + K-Fit Week 3/4 workout 1
Tuesday: K-Fit Week 3/4 workout 2
Wednesday: 1 mile treadmill run - 10 minute pace!! Granted, this was on a treadmill with 0% incline, so about the easiest surface ever, but still, although challenging, I didn't feel like I was going to die.
Thursday: rest/lazy day
Friday: K-Fit Week 3/4 workout 3 + stationary biked 5 miles (19.3 mph) + 0.65 mile treadmill run (10:54 pace) - There was a couple using both treadmills in my apartment complex's gym when I got there, so I biked until they left and freed up a treadmill.
Saturday: 1 mile morning walk + 3.1 mile run (11:30 pace!!)
Sunday: Treadmill pyramid speed training - 22 minutes total (2 minutes each at 5.0 (12:00 pace), 5.2, 5.4, 5.6, 5.8, 6.0 (10:00 pace), 5.8, 5.6, 5.4, 5.2, 5.0, 20 seconds at 4.8 (12:30 pace) to round up to 2 miles)
Total miles: 6.75
Not the best mileage, though at least this is finally a legitimate taper week (compared to the last three weeks or so, which have accidentally been taper weeks). I don't think I'll do any races longer than a 5k after the fall time change in the future!
I don't really know what to expect for my performance at the holiday half (coming up on the 16th). I do think overall I'm at a better fitness level than for my last half marathon (in July), and barring any complications that force walking long intervals (such as digestive issues or foot pain), I don't think beating my current PR (2:58:15) should be a problem. Whether I can meet one of my loftier goals (2:30 or 2:45)... I'm not so sure.
Monday: 1 mile morning walk + 5 minutes of yoga + K-Fit Week 3/4 workout 1
Tuesday: K-Fit Week 3/4 workout 2
Wednesday: 1 mile treadmill run - 10 minute pace!! Granted, this was on a treadmill with 0% incline, so about the easiest surface ever, but still, although challenging, I didn't feel like I was going to die.
Thursday: rest/lazy day
Friday: K-Fit Week 3/4 workout 3 + stationary biked 5 miles (19.3 mph) + 0.65 mile treadmill run (10:54 pace) - There was a couple using both treadmills in my apartment complex's gym when I got there, so I biked until they left and freed up a treadmill.
Saturday: 1 mile morning walk + 3.1 mile run (11:30 pace!!)
Sunday: Treadmill pyramid speed training - 22 minutes total (2 minutes each at 5.0 (12:00 pace), 5.2, 5.4, 5.6, 5.8, 6.0 (10:00 pace), 5.8, 5.6, 5.4, 5.2, 5.0, 20 seconds at 4.8 (12:30 pace) to round up to 2 miles)
Total miles: 6.75
Not the best mileage, though at least this is finally a legitimate taper week (compared to the last three weeks or so, which have accidentally been taper weeks). I don't think I'll do any races longer than a 5k after the fall time change in the future!
I don't really know what to expect for my performance at the holiday half (coming up on the 16th). I do think overall I'm at a better fitness level than for my last half marathon (in July), and barring any complications that force walking long intervals (such as digestive issues or foot pain), I don't think beating my current PR (2:58:15) should be a problem. Whether I can meet one of my loftier goals (2:30 or 2:45)... I'm not so sure.
Sunday, October 28, 2012
Holiday Half Training: Week 7 Recap
Workouts:
Monday: Jillian Michaels Kickbox FastFix workout 1 - fun and short, yet intense!
Tuesday: CNC plank challenge time trial (1:00.51)
Wednesday: 3.0 mile treadmill run (12:19 pace) + Kickbox FastFix workout 2
Thursday: 2.15 mile run (11:16 pace) + CNC plank challenge workout 1 - I took advantage of the brief cessation in rain (10-day forecast: showers, showers, showers, showers, showers, showers, showers, partly cloudy, showers, showers) to run in between work and bowling, and squeezed in the plank workout before bed.
Friday: 4.35 mile run (12:49) - without stopping to walk at all! There's a hill a mile into my usual route, and I've always walked a tenth of a mile or so at the top to get over it, but this time I didn't! I was running as slow as I would have been walking (17:00 at one point), but it was all running! I didn't walk or pause at all until 4:28 miles in I had to stop for a stoplight.
Saturday: Treadmill speed interval training (2.0 miles in 23:30) + circuit training (2 times thru) + several attempts to beat Tuesday's plank time trial (got from 20 seconds to 45 seconds... my abs are still feeling Thursday's plank workout!)
Speed intervals:
Warmup - 0.25 mile walk to fitness center
2 min @ 5.0 (12:00 pace)
1 min @ 5.5 (10:54 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.6 (10:42 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.7 (10:31 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.8 (10:20 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.9 (10:10 pace)
2 min @ 5.0 (12:00 pace)
2 min! @ 6.0 (10:00 pace)
2 min @ 5.0 (12:00 pace)
90 sec walking @ 4.0 (15:00 pace) to round up to 2 miles
Cooldown - 0.25 mile walk home
Sunday: 3.75 mile treadmill run (12:50 pace) + 1.5 mile outside run (12:19 pace) - I started out inside since it was pouring out; by the time I was too bored to continue on the treadmill the rain had slowed to a heavy drizzle, so I braved the wet outdoors for a little bit, and finished just in time for it to start pouring once again!
Total miles: 16.75
Tuesday: CNC plank challenge time trial (1:00.51)
Wednesday: 3.0 mile treadmill run (12:19 pace) + Kickbox FastFix workout 2
Thursday: 2.15 mile run (11:16 pace) + CNC plank challenge workout 1 - I took advantage of the brief cessation in rain (10-day forecast: showers, showers, showers, showers, showers, showers, showers, partly cloudy, showers, showers) to run in between work and bowling, and squeezed in the plank workout before bed.
Friday: 4.35 mile run (12:49) - without stopping to walk at all! There's a hill a mile into my usual route, and I've always walked a tenth of a mile or so at the top to get over it, but this time I didn't! I was running as slow as I would have been walking (17:00 at one point), but it was all running! I didn't walk or pause at all until 4:28 miles in I had to stop for a stoplight.
Saturday: Treadmill speed interval training (2.0 miles in 23:30) + circuit training (2 times thru) + several attempts to beat Tuesday's plank time trial (got from 20 seconds to 45 seconds... my abs are still feeling Thursday's plank workout!)
Speed intervals:
Warmup - 0.25 mile walk to fitness center
2 min @ 5.0 (12:00 pace)
1 min @ 5.5 (10:54 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.6 (10:42 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.7 (10:31 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.8 (10:20 pace)
2 min @ 5.0 (12:00 pace)
1 min @ 5.9 (10:10 pace)
2 min @ 5.0 (12:00 pace)
2 min! @ 6.0 (10:00 pace)
2 min @ 5.0 (12:00 pace)
90 sec walking @ 4.0 (15:00 pace) to round up to 2 miles
Cooldown - 0.25 mile walk home
Sunday: 3.75 mile treadmill run (12:50 pace) + 1.5 mile outside run (12:19 pace) - I started out inside since it was pouring out; by the time I was too bored to continue on the treadmill the rain had slowed to a heavy drizzle, so I braved the wet outdoors for a little bit, and finished just in time for it to start pouring once again!
Total miles: 16.75
Monday, October 22, 2012
Holiday Half Training: Week 6 Recap
Workouts
Monday: Stationary biked 6 miles (18 mph) - since fall (aka rain) has arrived, I was going to do a short speed workout on the treadmill at my apartment complex's fitness center (pretty decent fitness center as far as apartments go - two treadmills, a bike, three elliptical-type machines, and a few weight machines), but I got there and both treadmills were out of order, so I used the bike instead.
Tuesday: 2.0 mile run (11:17 pace!!! I did the first half mile in 5:01!) + circuit training (2 times thru)
Wednesday: 3.3 mile run (11:51 pace!!!)
Thursday: Donna Richardson 3 Day Rotation dance workout - it's only 20 minutes and not very intense, but I still managed to do something after getting home from bowling!
Friday: Treadmill speed interval training - total 1.55 miles in 20 minutes.
Speed intervals:
3 min warmup @ 3.0 (20:00 pace)
2 min @ 5.0 (12:00 pace)
2 min @ 6.0 (10:00 pace)
2 min @ 5.0 (12:00 pace)
2 min @ 6.0 (10:00 pace)
Tuesday: 2.0 mile run (11:17 pace!!! I did the first half mile in 5:01!) + circuit training (2 times thru)
Wednesday: 3.3 mile run (11:51 pace!!!)
Thursday: Donna Richardson 3 Day Rotation dance workout - it's only 20 minutes and not very intense, but I still managed to do something after getting home from bowling!
Friday: Treadmill speed interval training - total 1.55 miles in 20 minutes.
Speed intervals:
3 min warmup @ 3.0 (20:00 pace)
2 min @ 5.0 (12:00 pace)
2 min @ 6.0 (10:00 pace)
2 min @ 5.0 (12:00 pace)
2 min @ 6.0 (10:00 pace)
2 min @ 5.0 (12:00 pace)
2 min @ 6.0 (10:00 pace)
2 min @ 6.0 (10:00 pace)
2 min @ 5.0 (12:00 pace)
3 min cooldown @ 3.0 (20:00 pace)
Saturday: 3.1 mile run (12:38 pace)
Sunday: 8.25 mile run (13:23 pace)
Total miles: 18.2
Note to self: Running 8 miles and then going to a concert with no seating and standing for 3 1/2 hours isn't a particularly good idea (but worth it to see Motion City Soundtrack!). My feet hurt! My feet hurt disproportionately more after this week's 8 miles than they did after last week's 7 miles. I did feel a lot more tired and sluggish during the run, especially miles 6 - 7, so I'm thinking perhaps my form deteriorated, causing more impact in the wrong places?
After Saturday's run, I feel like a hardcore Oregonian runner! I was going to do 4 miles (mapped out a new route, based on my usual 3-mile loop, with an interior loop added on for the extra mile), but a half mile in it started raining - not super heavy rain, but much more than a drizzle. So instead of a loop I decided to do an out-and-back, ended up turning around at 1.25, then when I was a half mile from home the rain stopped, so I added a loop around a park to come up to a total of 3.1 miles. I started researching rain jackets, and realized that anything rainproof will also be sweatproof, and thus uncomfortable; all the advice I found said to just dress to stay warm, and know that you'll get wet. I am going to look into getting a hat or visor though; I wear glasses, and after a few minutes of moderately heavy rain, that made it impossible to see. (Benefit of being female: it's easy to carry things by stashing them in your sports bra.)
On both Saturday and Sunday's runs, with the temps in the low-50s, I appreciated my new Brooks arm warmers - very cozy, and easy to tuck into my waistband when I'd sufficiently warmed up and taken them off.
Saturday: 3.1 mile run (12:38 pace)
Sunday: 8.25 mile run (13:23 pace)
Total miles: 18.2
Note to self: Running 8 miles and then going to a concert with no seating and standing for 3 1/2 hours isn't a particularly good idea (but worth it to see Motion City Soundtrack!). My feet hurt! My feet hurt disproportionately more after this week's 8 miles than they did after last week's 7 miles. I did feel a lot more tired and sluggish during the run, especially miles 6 - 7, so I'm thinking perhaps my form deteriorated, causing more impact in the wrong places?
After Saturday's run, I feel like a hardcore Oregonian runner! I was going to do 4 miles (mapped out a new route, based on my usual 3-mile loop, with an interior loop added on for the extra mile), but a half mile in it started raining - not super heavy rain, but much more than a drizzle. So instead of a loop I decided to do an out-and-back, ended up turning around at 1.25, then when I was a half mile from home the rain stopped, so I added a loop around a park to come up to a total of 3.1 miles. I started researching rain jackets, and realized that anything rainproof will also be sweatproof, and thus uncomfortable; all the advice I found said to just dress to stay warm, and know that you'll get wet. I am going to look into getting a hat or visor though; I wear glasses, and after a few minutes of moderately heavy rain, that made it impossible to see. (Benefit of being female: it's easy to carry things by stashing them in your sports bra.)
On both Saturday and Sunday's runs, with the temps in the low-50s, I appreciated my new Brooks arm warmers - very cozy, and easy to tuck into my waistband when I'd sufficiently warmed up and taken them off.
Sunday, September 30, 2012
Holiday Half Training: Week 3 Recap
Workouts
Monday: 3.0 mile run (12:48 pace) + SYTYCD Get Fit - Tone and Groove hip hop routine
Tuesday: Ripped in 30 Week 3 workout - Damn! Jillian sure picked up the pace with week 3. Some crazy moves!
Wednesday: SYTYCD Get Fit - Tone and Groove jazz routine + 3.15 mile run (12:14 pace!) - Ran a mostly flat route (my usual route has quite a hill in it), and only walked for 0.05 in the middle, and paused briefly a few times at stoplights.
Thursday: Donna Richard 3 Day Rotation kickboxing workout + short treadmill speed interval training - total 1.05 miles in 12 minutes
Speed intervals (plus 0.25 mile additional warm-up and cool-down walking to/from the fitness center, otherwise I would have walked a couple minutes on the treadmill to start and end):
2 min warm-up @ 4.6 mph (13:02 pace)
1 min interval @ 6.2 mph (9:40 pace)
1 min recovery @ 5.0 (12:00 pace)
1 min interval @ 6.3 mph (9:31 pace)
1 min recovery @ 5.0 (12:00 pace)
1 min interval @ 6.4 mph (9:22 pace)
1 min recovery @ 5.0 mph (12:00 pace)
1 min interval @ 6.5 mph (9:13 pace)
1 min recovery @ 5.0 mph (12:00 pace)
2 min cool-down @ 4.6 mph (13:02 pace)
Friday: rest day... I watched a couple episodes of the Biggest Loser, does that count as exercise?
Saturday: 5k Color Run! It took 50 minutes, although I only stopped to walk when the crowd made it impossible to run - which was for a good 2 or 3 minutes at each of the four color stations.
Sunday: 4.2 mile run (13:47 pace) + Ripped in 30 Week 3 workout
Total miles: 14.5
My long run on Sunday was scheduled to be 5 miles, but I just wasn't feeling it - I had an early lunch with a friend, so not enough time to do it beforehand, and by the time I waited for my stomach to settle after, it had gotten pretty warm out (75 or so), and when I reached the intersection where'd I have to turn to cut it short, I was also almost out of water in my handheld bottle. Plus, I realized how quickly I've been increasing my weekly mileage totals - week 2 was 31% more than week 1, and this week was 25% more than week 2, even with the reduced long run.
"They" say you should increase weekly mileage by no more than 10% each week, to minimize risk of injury. The only semi-injury I've had in my running career thus far is pain in my feet - particularly after my second half marathon, when I was still getting used to long distances in minimalist shoes. It's been recurring over the last few weeks as I've upped my miles, so I'm trying to be conscious of that and not do too much too fast. My goal is to be able to run a few miles the day after the half marathon, comfortably and pain-free.
Monday: 3.0 mile run (12:48 pace) + SYTYCD Get Fit - Tone and Groove hip hop routine
Tuesday: Ripped in 30 Week 3 workout - Damn! Jillian sure picked up the pace with week 3. Some crazy moves!
Wednesday: SYTYCD Get Fit - Tone and Groove jazz routine + 3.15 mile run (12:14 pace!) - Ran a mostly flat route (my usual route has quite a hill in it), and only walked for 0.05 in the middle, and paused briefly a few times at stoplights.
Thursday: Donna Richard 3 Day Rotation kickboxing workout + short treadmill speed interval training - total 1.05 miles in 12 minutes
Speed intervals (plus 0.25 mile additional warm-up and cool-down walking to/from the fitness center, otherwise I would have walked a couple minutes on the treadmill to start and end):
2 min warm-up @ 4.6 mph (13:02 pace)
1 min interval @ 6.2 mph (9:40 pace)
1 min recovery @ 5.0 (12:00 pace)
1 min interval @ 6.3 mph (9:31 pace)
1 min recovery @ 5.0 (12:00 pace)
1 min interval @ 6.4 mph (9:22 pace)
1 min recovery @ 5.0 mph (12:00 pace)
1 min interval @ 6.5 mph (9:13 pace)
1 min recovery @ 5.0 mph (12:00 pace)
2 min cool-down @ 4.6 mph (13:02 pace)
Friday: rest day... I watched a couple episodes of the Biggest Loser, does that count as exercise?
Saturday: 5k Color Run! It took 50 minutes, although I only stopped to walk when the crowd made it impossible to run - which was for a good 2 or 3 minutes at each of the four color stations.
Sunday: 4.2 mile run (13:47 pace) + Ripped in 30 Week 3 workout
Total miles: 14.5
My long run on Sunday was scheduled to be 5 miles, but I just wasn't feeling it - I had an early lunch with a friend, so not enough time to do it beforehand, and by the time I waited for my stomach to settle after, it had gotten pretty warm out (75 or so), and when I reached the intersection where'd I have to turn to cut it short, I was also almost out of water in my handheld bottle. Plus, I realized how quickly I've been increasing my weekly mileage totals - week 2 was 31% more than week 1, and this week was 25% more than week 2, even with the reduced long run.
"They" say you should increase weekly mileage by no more than 10% each week, to minimize risk of injury. The only semi-injury I've had in my running career thus far is pain in my feet - particularly after my second half marathon, when I was still getting used to long distances in minimalist shoes. It's been recurring over the last few weeks as I've upped my miles, so I'm trying to be conscious of that and not do too much too fast. My goal is to be able to run a few miles the day after the half marathon, comfortably and pain-free.
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