Workouts:
Monday: Bike trainer 5.8 miles (11.6 mph, 53 rpm) + NROLFW phase 1 workout A
Tuesday: Speedwork run 4.0 miles (14:24 avg page)
Goal: wu, 4 x 0.50 @ 11:30, 0.25 recoveries, cd
Actual:
Warm-up 0.50: 13:50
4 x 0.50 intervals: 11:30, 11:28, 11:28, 11:47
4 x 0.25 recovery: 14:03, 23:38, 22:43, 23:04
Cool-down 0.50: 13:28
The speed intervals felt easier than I expected (though not easy - even though this is around my goal pace for my next race, a 10k, and it used to be my half marathon PR pace...), but definitely wiped me out and I ended up walking most of the recovery intervals.
Wednesday: Run 2.15 miles (13:44 pace)
Thursday: Rest day
Friday: Run 2.15 miles (14:10 pace) + NROLFW phase 1 workout B
Saturday: Rest day
Sunday: Run 2.3 miles (14:44 pace)
Total biking: 5.8 miles
Total running: 10.6 miles
Average daily steps: 9,834
Feeling a lot more normal now in terms of energy, but have to be careful to not overdo it - easy to feel wiped out after a longer than currently-normal workout. And realizing that maybe two rest days (even if active rest - I did fit in a nice walk on Saturday still) are necessary at this point.
Showing posts with label NROLFW phase 1. Show all posts
Showing posts with label NROLFW phase 1. Show all posts
Monday, June 27, 2016
Monday, June 13, 2016
NROLFW Phase 1 Week 4
Workouts:
Tuesday: Run 2.5 miles (13:41 pace) + NROLFW phase 1 workout A
Wednesday: Swim 1,000 yards + run 2.0 miles (13:22 pace)
Saturday: Prenatal yoga class (90 min)
Sunday: Bike trainer 2.8 miles (11.1 mph, 51 rpm) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 2.8 miles
Total running: 4.5 miles
Average daily steps: 7,725
An odd week that wasn't truly too busy to fit stuff in, but felt hectic enough that I preferred to savor downtime when I could rather than fit in more workouts. Next week will also be unusual in that we're traveling, so what will actually be possible to fit in is tbd.
Tuesday: Run 2.5 miles (13:41 pace) + NROLFW phase 1 workout A
Wednesday: Swim 1,000 yards + run 2.0 miles (13:22 pace)
Saturday: Prenatal yoga class (90 min)
Sunday: Bike trainer 2.8 miles (11.1 mph, 51 rpm) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 2.8 miles
Total running: 4.5 miles
Average daily steps: 7,725
An odd week that wasn't truly too busy to fit stuff in, but felt hectic enough that I preferred to savor downtime when I could rather than fit in more workouts. Next week will also be unusual in that we're traveling, so what will actually be possible to fit in is tbd.
Monday, June 6, 2016
NROLFW Phase 1 Week 3
Workouts:
Monday: 30 Day Shred level 1 workout
Trying to get my mom to do strength training regularly (she needs to be able to lift a baby!), and she does best with videos giving her step by step instructions, so we did it together while she was here and I sent the DVD back home with her.
Tuesday: Interval run 3.0 miles (13:28 avg pace)
Goal: wu, 4 x 0.25 @ < 11:00, 0.25 recoveries, cd
Actual:
Warm-up 0.5: 14:52
4 x 0.25 intervals: 10:32, 10:51, 10:49, 10:46
4 x 0.25 recovery: 16:04, 16:49, 13:57, 15:07
Cool-down 0.5: 13:34
Wednesday: Rest day
Thursday: Run 3.55 miles (13:57 pace)
Friday am: Swim 1,200 yards
Friday pm: Bike trainer 3.5 miles (13.0 mph, 59 rpm) + NROLFW phase 1 workout A
Saturday: Prenatal yoga class (90 min) + bike trainer 6.5 miles (12.4 mph, 57 rpm)
Sunday: Swim 1,000 yards + NROLFW phase 1 workout B
Total swimming: 2,200 yards
Total biking: 10.0 miles
Total running: 6.55 miles
Average daily steps: 9,347
Monday: 30 Day Shred level 1 workout
Trying to get my mom to do strength training regularly (she needs to be able to lift a baby!), and she does best with videos giving her step by step instructions, so we did it together while she was here and I sent the DVD back home with her.
Tuesday: Interval run 3.0 miles (13:28 avg pace)
Goal: wu, 4 x 0.25 @ < 11:00, 0.25 recoveries, cd
Actual:
Warm-up 0.5: 14:52
4 x 0.25 intervals: 10:32, 10:51, 10:49, 10:46
4 x 0.25 recovery: 16:04, 16:49, 13:57, 15:07
Cool-down 0.5: 13:34
Wednesday: Rest day
Thursday: Run 3.55 miles (13:57 pace)
Friday am: Swim 1,200 yards
Friday pm: Bike trainer 3.5 miles (13.0 mph, 59 rpm) + NROLFW phase 1 workout A
Saturday: Prenatal yoga class (90 min) + bike trainer 6.5 miles (12.4 mph, 57 rpm)
Sunday: Swim 1,000 yards + NROLFW phase 1 workout B
Total swimming: 2,200 yards
Total biking: 10.0 miles
Total running: 6.55 miles
Average daily steps: 9,347
Monday, May 30, 2016
NROLFW Phase 1 Week 2
Workouts:
Monday: Swim 1,000 yards
Tuesday: Run 2.5 miles (13:23 pace) + NROLFW phase 1 workout A
Wednesday: Rest day
Thursday: Fartlek run 3.0 miles (13:07 pace)
Friday: Bike trainer 6.6 miles (13.1 mph, 60 rpm) + NROLFW phase 1 workout B
Saturday: Prenatal yoga class
Sunday: Run 3.0 miles (14:19 pace)
Total swimming: 1,000 yards
Total biking: 6.6 miles
Total running: 8.5 miles
Average daily steps: 10,279
I've also been doing a fair amount of walking, sometimes pretty short (15 - 20 minutes walking around the block a couple times) or sometimes an hour. On days without a run, I'm trying to do some walking so I at least hit my minimum steps of 7,000. Though I'm trying to keep my other activities going as long as possible, I'm sure at some point I'll start considering the walks my main workouts!
Monday: Swim 1,000 yards
Tuesday: Run 2.5 miles (13:23 pace) + NROLFW phase 1 workout A
Wednesday: Rest day
Thursday: Fartlek run 3.0 miles (13:07 pace)
Friday: Bike trainer 6.6 miles (13.1 mph, 60 rpm) + NROLFW phase 1 workout B
Saturday: Prenatal yoga class
Sunday: Run 3.0 miles (14:19 pace)
Total swimming: 1,000 yards
Total biking: 6.6 miles
Total running: 8.5 miles
Average daily steps: 10,279
I've also been doing a fair amount of walking, sometimes pretty short (15 - 20 minutes walking around the block a couple times) or sometimes an hour. On days without a run, I'm trying to do some walking so I at least hit my minimum steps of 7,000. Though I'm trying to keep my other activities going as long as possible, I'm sure at some point I'll start considering the walks my main workouts!
Monday, May 16, 2016
NROLFW Phase 1 Week 1
Workouts:
Monday: 2.5 miles (13:11 pace) + NROLFW phase 1 workout A
Tuesday: Bike trainer 4.5 miles (13.4 mph, 61 rpm)
Wednesday: Rest day
Thursday: Run 2.7 miles (13:48 pace)
Friday: Swim 1,000 yards
Saturday: Unplanned rest day
Sunday: Portland Parks 5k (34:58 - 11:16 pace) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 4.5 miles
Total running: 8.3 miles
Average daily steps: 10,523
Wanting to continue doing some kind of weight lifting during pregnancy, I decided to just restart the New Rules program. With some adaptions of course - so far leaving out some ab/core exercises, though I plan to do some looking into what alternatives I might be able to safely sub in.
Monday: 2.5 miles (13:11 pace) + NROLFW phase 1 workout A
Tuesday: Bike trainer 4.5 miles (13.4 mph, 61 rpm)
Wednesday: Rest day
Thursday: Run 2.7 miles (13:48 pace)
Friday: Swim 1,000 yards
Saturday: Unplanned rest day
Sunday: Portland Parks 5k (34:58 - 11:16 pace) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 4.5 miles
Total running: 8.3 miles
Average daily steps: 10,523
Wanting to continue doing some kind of weight lifting during pregnancy, I decided to just restart the New Rules program. With some adaptions of course - so far leaving out some ab/core exercises, though I plan to do some looking into what alternatives I might be able to safely sub in.
Wednesday, February 25, 2015
NROLFW: Phase 1 Recap
See weekly workout recaps including phase 1 workouts here.
The tagline on the book is "Lift like a man, look like a goddess". Which, if I hadn't heard some great things about it already, could very easily have turned me off of it entirely. It's also a book for women written by a man, so... that's kind of odd and potentially bad. But actually, I really like his tone; I think the book is funny, information, and helpful.
FYI - I'm trying to talk about my experience with the program, and provide info (mostly for my own reference) about my progression through it, as well as info (for people considering the program) about how it works. But of course this is a specialized, published program, so I'm trying to carefully walk the line between discussing the content, without completely giving away the background or specific workouts or violating any copyright laws. For example, I'm listing the exercises (mostly - I subbed some based on equipment I have available at home) and showing the weight I used and number of reps for one set, for comparison purposes from beginning to end of a phase, but not explaining how many sets are done per workout or what rest time between sets is prescribed.
What are these "new rules"?
Basically, don't stop eating and just do cardio to burn all the calories. You can't "tone" or "lean out" your muscles; low-weight, high-rep exercises will only build muscle endurance, not muscle strength. Lifting progressively heavy weights is what will make your muscles stronger, and they'll get bigger and women do have the same muscle fibers as men, but it's still not likely that you'll end up "bulking" up in a way that the average women doesn't want.
It's really just common sense. Especially if you're trying to build overall health, not just create a certain physique - lifting 2 pound weights 50 times might make you really good at lifting 2 pound weights, but that won't be as helpful in being able to lift a 20-pound toddler. Though not strictly "functional fitness" types of exercises, it definitely is a similar mindset.
There are also some general eating guidelines; not specific food recommendations, but there is a 40/30/30 macro suggestion. It's basically eat whole foods, not processed crap. I haven't fully complied with that aspect of it, though I am making strides in that direction.
There a few ways to track progress for this kind of program: body weight, body measurements, appearance, increased lifting weight. Though it'd be a lie to say I'm not in this to lose weight, the book focuses on tracking performance, not appearance, which is a much healthier place to focus. I've reached that state of mind, most of the time, on my running, and am aiming to stay there in this case, as well. The probable fat loss and improved appearance are byproducts, not the primary goals of improving performance and health.
Performance progress
Phase 1 is 6 to 8 weeks, depending on how many workouts you do each week. Since I was fitting this around other goals and tax season, I had fewer per week, so it was 8 weeks of alternating the workouts (plus a break week between 5 and 6, just because it was a bad week), plus the last week of "special workouts", which are as many reps as possible (AMRAP) at the weights you used the first week, to see how you've progressed. A note - I couldn't use exactly the same weights on some, as I'd traded up to a heavier adjustable dumbbell set (gave the old set to my mom), that only had increments of 5 pounds instead of 2.5 and didn't go down to 7.5.
For the assisted pull-ups, I have a doorway pull-up bar, and use the 1 1/8" (purple) + 1 3/4" (green) Body Bands loop bands combined to provide counter resistance, so I'm not lifting up my entire body weight (this combo is at least 90 pounds of resistance). As I build strength for pull-ups, I'll eventually move down (up?) to just the thicker band, then just the thinner band, and eventually, hopefully, entire body weight with no resistance.
Workout A
Workout B
Appearance progress
Though I'm trying to keep the focus on performance and actual strength, I do appreciate that this program should make me smaller, lose fat, and look better. As such, I took some progress photos and body measurements at the beginning. I may or may not share the photos eventually - maybe once halfway through and at the end, when there might be a more noticeable difference?
I lost 5 pounds (from 146 to 141) over the course of 11 weeks (8 weeks of phase 1, one week break in the middle, last week of progress "special workouts", and one week break before starting phase 2). I don't think it's necessary or particularly helpful to share all of my body measurements, but I lost at least a quarter inch all over, and a half inch in many spots.
Overall thoughts
Most of the exercises I've done at some point in my life, so though I looked at the instructions in the book to confirm specifics and good form, I wasn't learning anything completely unknown. However, I don't do these exercises all the time, so it was nice to only focus on a handful at a time for an extended period (phase 1 had two workouts each with 5 exercises; phase 2 increases that slightly but not tons), to remember how to do them right. Yet on the other hand I also liked alternating between the two workouts each week, rather than repeating one workout for a week or more (as, for example, in the Jillian Michaels DVDs that I've done). Mixes things up enough, but not too much.
Some of the exercises clearly assume a gym setting with access to barbells and machines, however I'm doing this at home with a set of adjustable dumbbells (first with a set from 7.5 to 12.5 pounds; now with a set from 5 to 25 pounds), a in-doorway pull-up bar and resistance bands, a stability ball, and a staircase. For barbell exercises I just use two dumbbells; most of the machine-based exercise instructions give home-gym options that work the same muscles. There was one that didn't show an alternative, but a small amount of googling found something.
I'm pretty sure even the 9 weeks of phase 1 is the longest I've ever stuck with a weight-lifting program, so you can trust that I'm pretty excited about this! I know this is great for overall health, but I also suspect this is a significant factor in my recent running improvements. This program isn't dumbed down, but it is designed to make it pretty mindless in terms of figuring out what to do, which makes it convenient and easy to commit to.
The tagline on the book is "Lift like a man, look like a goddess". Which, if I hadn't heard some great things about it already, could very easily have turned me off of it entirely. It's also a book for women written by a man, so... that's kind of odd and potentially bad. But actually, I really like his tone; I think the book is funny, information, and helpful.
FYI - I'm trying to talk about my experience with the program, and provide info (mostly for my own reference) about my progression through it, as well as info (for people considering the program) about how it works. But of course this is a specialized, published program, so I'm trying to carefully walk the line between discussing the content, without completely giving away the background or specific workouts or violating any copyright laws. For example, I'm listing the exercises (mostly - I subbed some based on equipment I have available at home) and showing the weight I used and number of reps for one set, for comparison purposes from beginning to end of a phase, but not explaining how many sets are done per workout or what rest time between sets is prescribed.
What are these "new rules"?
Basically, don't stop eating and just do cardio to burn all the calories. You can't "tone" or "lean out" your muscles; low-weight, high-rep exercises will only build muscle endurance, not muscle strength. Lifting progressively heavy weights is what will make your muscles stronger, and they'll get bigger and women do have the same muscle fibers as men, but it's still not likely that you'll end up "bulking" up in a way that the average women doesn't want.
It's really just common sense. Especially if you're trying to build overall health, not just create a certain physique - lifting 2 pound weights 50 times might make you really good at lifting 2 pound weights, but that won't be as helpful in being able to lift a 20-pound toddler. Though not strictly "functional fitness" types of exercises, it definitely is a similar mindset.
There are also some general eating guidelines; not specific food recommendations, but there is a 40/30/30 macro suggestion. It's basically eat whole foods, not processed crap. I haven't fully complied with that aspect of it, though I am making strides in that direction.
There a few ways to track progress for this kind of program: body weight, body measurements, appearance, increased lifting weight. Though it'd be a lie to say I'm not in this to lose weight, the book focuses on tracking performance, not appearance, which is a much healthier place to focus. I've reached that state of mind, most of the time, on my running, and am aiming to stay there in this case, as well. The probable fat loss and improved appearance are byproducts, not the primary goals of improving performance and health.
Performance progress
Phase 1 is 6 to 8 weeks, depending on how many workouts you do each week. Since I was fitting this around other goals and tax season, I had fewer per week, so it was 8 weeks of alternating the workouts (plus a break week between 5 and 6, just because it was a bad week), plus the last week of "special workouts", which are as many reps as possible (AMRAP) at the weights you used the first week, to see how you've progressed. A note - I couldn't use exactly the same weights on some, as I'd traded up to a heavier adjustable dumbbell set (gave the old set to my mom), that only had increments of 5 pounds instead of 2.5 and didn't go down to 7.5.
For the assisted pull-ups, I have a doorway pull-up bar, and use the 1 1/8" (purple) + 1 3/4" (green) Body Bands loop bands combined to provide counter resistance, so I'm not lifting up my entire body weight (this combo is at least 90 pounds of resistance). As I build strength for pull-ups, I'll eventually move down (up?) to just the thicker band, then just the thinner band, and eventually, hopefully, entire body weight with no resistance.
Workout A
Workout B
Appearance progress
Though I'm trying to keep the focus on performance and actual strength, I do appreciate that this program should make me smaller, lose fat, and look better. As such, I took some progress photos and body measurements at the beginning. I may or may not share the photos eventually - maybe once halfway through and at the end, when there might be a more noticeable difference?
I lost 5 pounds (from 146 to 141) over the course of 11 weeks (8 weeks of phase 1, one week break in the middle, last week of progress "special workouts", and one week break before starting phase 2). I don't think it's necessary or particularly helpful to share all of my body measurements, but I lost at least a quarter inch all over, and a half inch in many spots.
Overall thoughts
Most of the exercises I've done at some point in my life, so though I looked at the instructions in the book to confirm specifics and good form, I wasn't learning anything completely unknown. However, I don't do these exercises all the time, so it was nice to only focus on a handful at a time for an extended period (phase 1 had two workouts each with 5 exercises; phase 2 increases that slightly but not tons), to remember how to do them right. Yet on the other hand I also liked alternating between the two workouts each week, rather than repeating one workout for a week or more (as, for example, in the Jillian Michaels DVDs that I've done). Mixes things up enough, but not too much.
Some of the exercises clearly assume a gym setting with access to barbells and machines, however I'm doing this at home with a set of adjustable dumbbells (first with a set from 7.5 to 12.5 pounds; now with a set from 5 to 25 pounds), a in-doorway pull-up bar and resistance bands, a stability ball, and a staircase. For barbell exercises I just use two dumbbells; most of the machine-based exercise instructions give home-gym options that work the same muscles. There was one that didn't show an alternative, but a small amount of googling found something.
I'm pretty sure even the 9 weeks of phase 1 is the longest I've ever stuck with a weight-lifting program, so you can trust that I'm pretty excited about this! I know this is great for overall health, but I also suspect this is a significant factor in my recent running improvements. This program isn't dumbed down, but it is designed to make it pretty mindless in terms of figuring out what to do, which makes it convenient and easy to commit to.
Sunday, February 15, 2015
PRC 5k Training Week 7 & Hop Hop Half Training Week 1 & NROLFW Phase 1 Final Week
Workouts:
Monday am: Bike trainer 5.1 miles (14.1 mph)
Monday pm: Swim 1,000 yards + easy run 3.0 miles (13:15 pace)
Tuesday pm: Hill repeats run 4.25 miles (12:49 pace) + easy run 2.0 miles (13:34 pace) + NROLFW phase 1 special workout A
Goal: 1-ish warm-up, up/down hill ladder: 0.4, 0.3, 0.2, 0.1 @ <11:30, 1-ish cool-down
Actual:
1 warm-up: 13:25
0.4 up/down: 10:53, 12:55
0.3 up/down: 11:06, 13:36
0.2 up/down: 11:19, 14:02
0.1 up/down: 11:11, 16:33
1.25 cool-down: 12:53, 13:55
The hill run was on my dinner break; the easy run and weights after I got home.
Wednesday pm: Easy run 3.05 miles (13:23 pace)
Thursday: Rest day - massage
Friday am: NROLFW phase 1 special workout B
Friday pm: Easy run 3.0 miles (13:28 pace)
Saturday: Long run 9.0 miles (12:48 pace)
Goal: 8 - 9 miles, easy-ish @ <13:00
Actual:
Miles 1 - 3: 12:50, 12:40, 12:52
Miles 4 - 6: 12:55, 12:57, 13:05
Miles 7 - 9: 12:53, 12:28, 12:35
Sunday: Easy run 2.0 miles (12:59 pace)
Total swimming: 1,000 yards
Total biking: 5.1 miles
Total running: 26.3 miles
The only time I've hit that kind of mileage before was when I was marathon training! Combined with 55 hour work weeks, I'm pretty exhausted, but feeling good about what I'm accomplishing.
Monday am: Bike trainer 5.1 miles (14.1 mph)
Monday pm: Swim 1,000 yards + easy run 3.0 miles (13:15 pace)
Tuesday pm: Hill repeats run 4.25 miles (12:49 pace) + easy run 2.0 miles (13:34 pace) + NROLFW phase 1 special workout A
Goal: 1-ish warm-up, up/down hill ladder: 0.4, 0.3, 0.2, 0.1 @ <11:30, 1-ish cool-down
Actual:
1 warm-up: 13:25
0.4 up/down: 10:53, 12:55
0.3 up/down: 11:06, 13:36
0.2 up/down: 11:19, 14:02
0.1 up/down: 11:11, 16:33
1.25 cool-down: 12:53, 13:55
The hill run was on my dinner break; the easy run and weights after I got home.
Wednesday pm: Easy run 3.05 miles (13:23 pace)
Thursday: Rest day - massage
Friday am: NROLFW phase 1 special workout B
Friday pm: Easy run 3.0 miles (13:28 pace)
Saturday: Long run 9.0 miles (12:48 pace)
Goal: 8 - 9 miles, easy-ish @ <13:00
Actual:
Miles 1 - 3: 12:50, 12:40, 12:52
Miles 4 - 6: 12:55, 12:57, 13:05
Miles 7 - 9: 12:53, 12:28, 12:35
Sunday: Easy run 2.0 miles (12:59 pace)
Total swimming: 1,000 yards
Total biking: 5.1 miles
Total running: 26.3 miles
The only time I've hit that kind of mileage before was when I was marathon training! Combined with 55 hour work weeks, I'm pretty exhausted, but feeling good about what I'm accomplishing.
Sunday, February 8, 2015
PRC 5k Training Week 6 & NROLFW Phase 1 Week 8
Workouts:
Monday am: Bike trainer 4.6 miles (13.4 mph)
Monday pm: Easy run 3.05 miles (13:01 pace)
Tuesday am: NROLFW phase 1 workout A
Tuesday pm: Interval run 4.0 miles (12:18 pace)
Goal: 1 warm-up, 4 x 0.25 @ <9:00 with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:15
4 x 0.25 intervals: 8:50, 8:55, 9:26, 9:00
4 x 0.25 recovery: 13:44, 13:31, 14:24, 14:20
1 cool-down: 12:57
Wednesday pm: Swim 1,200 yards
Thursday am: NROLFW phase 1 workout B
Thursday pm: Tempo run 4.0 miles (11:14 pace)
Goal: 4 miles @ <11:30 - Ran with a coworker, who's definitely faster than me, but totally willing to let me set the pace and chat. Realistically, I think a tempo is supposed be fast enough that you can't really talk too easily, but I promise I was gasping somewhat while talking. :) But trying to keep up with someone faster (yet who knows your limitations and isn't trying to do, say, 4 miles at your quarter mile interval pace) should be a useful tool in improving speed.
Actual: 10:56, 11:35, 11:33, 10:54
Friday am: Bike trainer 4.5 miles (13.4 mph)
Friday pm: Easy run 3.0 miles (13:13 pace)
Saturday: Rest day - Put off my long run for Sunday as the rain forecast was marginally better.
Sunday: Long run 8.0 miles (12:55 pace) - My route overlapped with the Worst Day of the Year Ride - though it was a pretty good worst day of the year, with just an occasional drizzle (I guess that makes it a bad worst day?).
Goal: 8 miles at around or under 13:00 - based on last week's 6 miles, although this week's route was a much hillier out and back, so I knew it'd be slower on the uphill out and faster on the downhill back.
Actual:
1 - 4: 13:10, 13:08, 13:25, 12:49
5 - 8: 13:26, 13:05, 11:53, 12:29
Total swimming: 1,200 yards
Total biking: 9.1 miles
Total running: 22.05 miles
This was a near perfect week in fitting in everything I wanted to, exercise-wise! Even got up early to exercise before week most of the week.
Monday am: Bike trainer 4.6 miles (13.4 mph)
Monday pm: Easy run 3.05 miles (13:01 pace)
Tuesday am: NROLFW phase 1 workout A
Tuesday pm: Interval run 4.0 miles (12:18 pace)
Goal: 1 warm-up, 4 x 0.25 @ <9:00 with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:15
4 x 0.25 intervals: 8:50, 8:55, 9:26, 9:00
4 x 0.25 recovery: 13:44, 13:31, 14:24, 14:20
1 cool-down: 12:57
Wednesday pm: Swim 1,200 yards
Thursday am: NROLFW phase 1 workout B
Thursday pm: Tempo run 4.0 miles (11:14 pace)
Goal: 4 miles @ <11:30 - Ran with a coworker, who's definitely faster than me, but totally willing to let me set the pace and chat. Realistically, I think a tempo is supposed be fast enough that you can't really talk too easily, but I promise I was gasping somewhat while talking. :) But trying to keep up with someone faster (yet who knows your limitations and isn't trying to do, say, 4 miles at your quarter mile interval pace) should be a useful tool in improving speed.
Actual: 10:56, 11:35, 11:33, 10:54
Friday am: Bike trainer 4.5 miles (13.4 mph)
Friday pm: Easy run 3.0 miles (13:13 pace)
Saturday: Rest day - Put off my long run for Sunday as the rain forecast was marginally better.
Sunday: Long run 8.0 miles (12:55 pace) - My route overlapped with the Worst Day of the Year Ride - though it was a pretty good worst day of the year, with just an occasional drizzle (I guess that makes it a bad worst day?).
Goal: 8 miles at around or under 13:00 - based on last week's 6 miles, although this week's route was a much hillier out and back, so I knew it'd be slower on the uphill out and faster on the downhill back.
Actual:
1 - 4: 13:10, 13:08, 13:25, 12:49
5 - 8: 13:26, 13:05, 11:53, 12:29
Total swimming: 1,200 yards
Total biking: 9.1 miles
Total running: 22.05 miles
This was a near perfect week in fitting in everything I wanted to, exercise-wise! Even got up early to exercise before week most of the week.
Sunday, February 1, 2015
PRC 5k Training Week 5 & NROLFW Phase 1 Week 7
Workouts:
Monday pm: Easy run 3.1 miles (13:23 pace)
Tuesday am: Bike trainer 10 minutes (est. 2.35 miles) + NROLFW phase 1 workout A
Wednesday pm: Track run 4.1 miles (12:17 overall pace)
Goal: 1-ish warm-up, 3 x 0.5 @ 9:30 with 0.25 recoveries, 1-ish cool-down
Actual:
0.85 warm-up: 13:50
3 x 0.5 intervals: 9:18, 9:23, 9:09
3 x 0.25 recovery: 13:34, 15:27, 15:33
1.0 cool-down: 13:31
Thursday pm: Easy-ish run 3.05 miles (13:07 pace)
Friday pm: Tempo run 4.0 miles (11:37 overall pace, 11:12 tempo pace) + bike trainer 2.0 miles (15.6 mph)
Goal: 0.5 warm-up, 3 @ <11:30, 0.5 cool-down
Actual:
0.5 warm-up: 12:54
3 tempo: 11:09, 11:21, 11:06
0.5 cool-down: 12:47
The short bike ride was just to get things set up and play with my new toys.
Saturday: Long run 6.05 miles (12:55 pace)
Goal: 6 miles 13:00 - 13:30
Actual: 12:36, 13:06, 13:35, 12:51, 12:40,12:47, 12:21 (0:39 for 0.05)
This was a smidge faster than a true easy pace lately, but it overall felt a lot easier than I expected! And this is essentially my current half PR pace, so if I can maintain it as I increase the distance on long runs, then I should certainly be able to race at something faster than this! I signed up for the Hop Hop Half on April 4, to give me even more motivation to train through busy season, and be an evaluation on whether I really feel ready to do a full this summer.
Sunday: Yoga class (60 minutes) + 1:15 plank
Total biking: 4.35 miles
Total running: 20.25 miles
Monday pm: Easy run 3.1 miles (13:23 pace)
Tuesday am: Bike trainer 10 minutes (est. 2.35 miles) + NROLFW phase 1 workout A
Wednesday pm: Track run 4.1 miles (12:17 overall pace)
Goal: 1-ish warm-up, 3 x 0.5 @ 9:30 with 0.25 recoveries, 1-ish cool-down
Actual:
0.85 warm-up: 13:50
3 x 0.5 intervals: 9:18, 9:23, 9:09
3 x 0.25 recovery: 13:34, 15:27, 15:33
1.0 cool-down: 13:31
Thursday pm: Easy-ish run 3.05 miles (13:07 pace)
Friday pm: Tempo run 4.0 miles (11:37 overall pace, 11:12 tempo pace) + bike trainer 2.0 miles (15.6 mph)
Goal: 0.5 warm-up, 3 @ <11:30, 0.5 cool-down
Actual:
0.5 warm-up: 12:54
3 tempo: 11:09, 11:21, 11:06
0.5 cool-down: 12:47
The short bike ride was just to get things set up and play with my new toys.
Saturday: Long run 6.05 miles (12:55 pace)
Goal: 6 miles 13:00 - 13:30
Actual: 12:36, 13:06, 13:35, 12:51, 12:40,12:47, 12:21 (0:39 for 0.05)
This was a smidge faster than a true easy pace lately, but it overall felt a lot easier than I expected! And this is essentially my current half PR pace, so if I can maintain it as I increase the distance on long runs, then I should certainly be able to race at something faster than this! I signed up for the Hop Hop Half on April 4, to give me even more motivation to train through busy season, and be an evaluation on whether I really feel ready to do a full this summer.
Sunday: Yoga class (60 minutes) + 1:15 plank
Total biking: 4.35 miles
Total running: 20.25 miles
Sunday, January 25, 2015
PRC 5k Training Week 4 & Fight for Air Training Week 8 & NROLFW Phase 1 Week 6
Workouts:
Monday pm: Easy run 3.05 miles (13:08 pace)
Tuesday pm: Tempo run 3.1 miles (10:51 pace) + NROLFW phase 1 workout A
Goal: 3 miles @ 11:30ish
Actual: 11:09, 11:10, 9:53
Ok, no, that last one wasn't tempo effort! After impressing myself with the first two miles (I actually thought 11:30 would be hard and would have actually been ok with anything under 12:00 - instead 11:10 felt challenging but doable to keep up), I decided to kick it up a big notch just to see what I could do. Soooo close to my mile PR, but I was dying at the end.
Goal: 3 miles @ 11:30ish
Actual: 11:09, 11:10, 9:53
Ok, no, that last one wasn't tempo effort! After impressing myself with the first two miles (I actually thought 11:30 would be hard and would have actually been ok with anything under 12:00 - instead 11:10 felt challenging but doable to keep up), I decided to kick it up a big notch just to see what I could do. Soooo close to my mile PR, but I was dying at the end.
Wednesday am: Easy run 2.0 miles (13:10 pace)
Friday am: NROLFW phase 1 workout B
Sunday: Fight for Air Climb 80 floors (19:48) + easy run 2.05 miles (13:46 pace)
Total running: 10.2 miles
Total stairs: 80 floors
Sunday, January 11, 2015
PRC 5k Training Week 2 & Fight for Air Training Week 6 & NROLFW Phase 1 Week 5
Workouts:
Monday am: Easy run 1.7 miles (13:27 pace)
Short little run, just to work on building a habit of exercising in the morning. Running doesn't feel as easy so early, but it's still enjoyable to get out in the fresh air.
Monday pm: Easy run 2.5 miles (13:34 pace)
Had swimming on the schedule but we're having some weird weather, clear and in the 50s, so I had to take advantage of it with a run.
Tuesday pm: Bike trainer 15 minutes (est. 3.75 miles) + NROLFW phase 1 workout A
Wednesday am: Easy run 2.5 miles (13:45 pace)
Felt way more sluggish than I did on Monday morning, but got it done! It helped that I had this pretty new shirt from Costco ($13.99! for a sweet wool-blend cozy running shirt) to wear for the first time as motivation.
I also am almost 30 and just got a Costco card for the first time. I've gone there with family/friends who had cards, but never figured it'd be worth it to have a membership on my own. Abe has one, and we just now got around to going together so he could add me to his account.
Wednesday pm: Track run 3.1 miles (12:21 overall pace)
Goal: 1-ish warm-up, 2 x 0.5 @ 9:30 with 0.25 recovery in between, 1-ish cool-down
Actual:
0.85 warm-up: 13:30
2 x 0.5: 9:22, 9:24
0.25 recovery: 15:06
1.0 cool-down: 13:39
Thursday pm: Swim 1,200 yards
Friday am: Bike trainer 10 minutes (est. 2.3 miles) + NROLFW phase 1 workout B
Friday pm: Tempo run 3.0 miles (11:25 pace)
I started out planning to keep a slightly-uncomfortably-brisk pace, just for fun, but once I realized the second mile would be faster than the first, I obviously had no choice but to make it a progression run.
Mile 1: 12:04
Mile 2: 11:35
Mile 3: 10:35
Saturday am: Yoga class (75 minutes)
Saturday pm: Bike trainer 40 minutes (est. 9.35 miles)
Sunday: "Long" run 4.1 miles (13:38 pace)
Total swimming: 1,200 yards
Total biking: 15.40 miles
Total running: 16.9 miles
I started this week firmly in busy season mode, ready to get up early and not expecting to have a life, but my hours haven't quite ramped up all the way, so I had an excess of time and energy to do a lot of exercising this week! (Still totally failing on the stairs though...)
Monday am: Easy run 1.7 miles (13:27 pace)
Short little run, just to work on building a habit of exercising in the morning. Running doesn't feel as easy so early, but it's still enjoyable to get out in the fresh air.
Monday pm: Easy run 2.5 miles (13:34 pace)
Had swimming on the schedule but we're having some weird weather, clear and in the 50s, so I had to take advantage of it with a run.
Tuesday pm: Bike trainer 15 minutes (est. 3.75 miles) + NROLFW phase 1 workout A
Felt way more sluggish than I did on Monday morning, but got it done! It helped that I had this pretty new shirt from Costco ($13.99! for a sweet wool-blend cozy running shirt) to wear for the first time as motivation.
I also am almost 30 and just got a Costco card for the first time. I've gone there with family/friends who had cards, but never figured it'd be worth it to have a membership on my own. Abe has one, and we just now got around to going together so he could add me to his account.
Wednesday pm: Track run 3.1 miles (12:21 overall pace)
Goal: 1-ish warm-up, 2 x 0.5 @ 9:30 with 0.25 recovery in between, 1-ish cool-down
Actual:
0.85 warm-up: 13:30
2 x 0.5: 9:22, 9:24
0.25 recovery: 15:06
1.0 cool-down: 13:39
Thursday pm: Swim 1,200 yards
Friday am: Bike trainer 10 minutes (est. 2.3 miles) + NROLFW phase 1 workout B
Friday pm: Tempo run 3.0 miles (11:25 pace)
I started out planning to keep a slightly-uncomfortably-brisk pace, just for fun, but once I realized the second mile would be faster than the first, I obviously had no choice but to make it a progression run.
Mile 1: 12:04
Mile 2: 11:35
Mile 3: 10:35
Saturday am: Yoga class (75 minutes)
Saturday pm: Bike trainer 40 minutes (est. 9.35 miles)
Sunday: "Long" run 4.1 miles (13:38 pace)
Total swimming: 1,200 yards
Total biking: 15.40 miles
Total running: 16.9 miles
I started this week firmly in busy season mode, ready to get up early and not expecting to have a life, but my hours haven't quite ramped up all the way, so I had an excess of time and energy to do a lot of exercising this week! (Still totally failing on the stairs though...)
Sunday, January 4, 2015
PRC 5k Training Week 1 & Fight for Air Training Week 5 & NROLFW Phase 1 Week 4
Workouts:
Monday: Run 1.15 miles (12:14 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (10:53 pace)
Wednesday: Run 1 mile (warm-up for First Run and also our transportation to the First Run, from a party at my SIL's who happens to live almost exactly a mile from the race start.)
And that wraps up a successful December run streak, totaling 33 days in all, since I had a race the day before (Seattle Half) and after (First Run and 2.62).
Thursday: First Run 5k (31:52) + Micro Marathon 2.62 (28:19)
Friday: Bike trainer 15 minutes (est. 4 miles) + NROLFW phase 1 workout B
Saturday: Bike trainer 30 minutes (est. 7 miles) - slow and easy, just to get re-used to sitting on the bike seat.
Sunday am: Stairmaster 80 floors (17 minutes = 12.75 sec/floor)
So 80 floors is the full race distance, though I know the same floors on a Stairmaster isn't the same thing as real stairs - but I think this is still pretty good preparation.
Sunday pm: Easy-ish run 3.18 miles (12:42 pace) + yoga class (60 minutes)
This run was on the course of the PRC Winter 5k Series - unfortunately I can't/won't be able to do the first and second, but can do the third in February - which is a predict race (no watches, you win by finishing close to your estimated finish time), presuming you'll have learned the course and the best pacing for yourself in the first two races. So we ran it easy today to learn the course, and I want to do it again one and/or two weeks out from the race, at an almost-race pace - for the event itself, I'll want to do it fast to make it a challenge, but not so fast that I need all the stars aligned to make it (so that I can accurately predict it) - I'm guessing somewhere around an 11:00 pace (not going to be aiming for a 5k PR!).
Total biking: 11 miles
Total running: 12.05 miles
Total stairs: 80 floors
Monday: Run 1.15 miles (12:14 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (10:53 pace)
Wednesday: Run 1 mile (warm-up for First Run and also our transportation to the First Run, from a party at my SIL's who happens to live almost exactly a mile from the race start.)
And that wraps up a successful December run streak, totaling 33 days in all, since I had a race the day before (Seattle Half) and after (First Run and 2.62).
Thursday: First Run 5k (31:52) + Micro Marathon 2.62 (28:19)
Friday: Bike trainer 15 minutes (est. 4 miles) + NROLFW phase 1 workout B
Saturday: Bike trainer 30 minutes (est. 7 miles) - slow and easy, just to get re-used to sitting on the bike seat.
Sunday am: Stairmaster 80 floors (17 minutes = 12.75 sec/floor)
So 80 floors is the full race distance, though I know the same floors on a Stairmaster isn't the same thing as real stairs - but I think this is still pretty good preparation.
Sunday pm: Easy-ish run 3.18 miles (12:42 pace) + yoga class (60 minutes)
This run was on the course of the PRC Winter 5k Series - unfortunately I can't/won't be able to do the first and second, but can do the third in February - which is a predict race (no watches, you win by finishing close to your estimated finish time), presuming you'll have learned the course and the best pacing for yourself in the first two races. So we ran it easy today to learn the course, and I want to do it again one and/or two weeks out from the race, at an almost-race pace - for the event itself, I'll want to do it fast to make it a challenge, but not so fast that I need all the stars aligned to make it (so that I can accurately predict it) - I'm guessing somewhere around an 11:00 pace (not going to be aiming for a 5k PR!).
Total biking: 11 miles
Total running: 12.05 miles
Total stairs: 80 floors
Sunday, December 28, 2014
First Run 5k & Fight for Air Training Week 4 & NROLFW Phase 1 Week 3
Workouts:
Monday: Easy run 3.1 miles (13:24 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (12:57 pace) + bike trainer 10 minutes (est 2.35 miles)
Wednesday: Track run 4.0 miles (12:37 overall pace)
Goal: 1 mile warm-up, 4 x 0.25 intervals with 0.25 recoveries, 1 mile cool-down
Interval goal per plan: 7:20 (1:50)
Interval goal realistically: anything below 8:00 would be fantastic, anything in the 8:00s is perfectly acceptable
Actual:
1 warm-up: 13:42
4 x 0.25 intervals: 2:10 (8:40), 2:15 (9:00), 2:13 (8:54), 2:14 (8:56)
4 x 0.25 recoveries: 14:36, 15:11, 14:29, 13:43
1 cool-down: 13:21
Thursday: Run 1 mile (11:39 pace) + NROLFW phase 1 workout B
Friday: Easy-ish run 2.5 miles (12:44 pace)
Saturday: Run 1.5 miles (12:41 pace) - Started with the intent to maybe do a tempo run; did a half mile warm-up, then made it a whole quarter mile at (not quite) goal pace, before deciding, never mind.
Sunday: Tempo-ish-lite run 2.0 miles (11:04 overall pace)
Scheduled goal: 1 mile warm-up, 2 @ 9:30, 1 cool-down
Modified goal: 0.25 warm-up, 1 @ sub-10:00, 0.25 cool-down - Realistically, what's the purpose here? Learn how to hold goal pace for a sustained period of time (compared to "learn how really fast - for any (short) length of time - feels" for the quarter mile repeats); a mile isn't that long, but it is relatively long, compared to a 5k race (it is nearly a third of race distance!) and way long compared to a quarter mile. This happened late evening after a day of travel, so it was the best I could put forth to still make it a workout and not just a run.
Actual:
0.25 warm-up: 13:19
1 tempo: 9:51
0.25 recovery: 13:17
0.25 fast: 9:05 - just cause going around the block once more sounded fun, aiming for sub-9:00
0.25 cool-down: 13:30
Total biking: 2.35 miles
Total running: 15.1 miles
Well, crap, I'm totally failing on that whole stair-climb training thing. Uhhh, speed intervals and weight lifting will slightly help it, though, right? Holidays, traveling, etc. got in the way. Going back to a more normal schedule for the remaining 4 weeks until the race, though, which should make it easier to fit in.
5k training, though - I feel really good about it! No, I haven't hit all the paces or workouts exactly as planned, but the plan was very ambitious, and aiming for those lofty speeds made me still do a lot more work than I would have otherwise towards my goal pace. Race is this week (Wednesday night/Thursday morning at midnight), and I think - holy crap just realized that that beats my adult-mile-PR! Previously 9:55, now 9:51!!! And though challenging, for sure, I wasn't absolutely dying, as I'm pretty sure I was when I did the 9:55, about a year and a half ago!
Monday: Easy run 3.1 miles (13:24 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (12:57 pace) + bike trainer 10 minutes (est 2.35 miles)
Wednesday: Track run 4.0 miles (12:37 overall pace)
Goal: 1 mile warm-up, 4 x 0.25 intervals with 0.25 recoveries, 1 mile cool-down
Interval goal per plan: 7:20 (1:50)
Interval goal realistically: anything below 8:00 would be fantastic, anything in the 8:00s is perfectly acceptable
Actual:
1 warm-up: 13:42
4 x 0.25 intervals: 2:10 (8:40), 2:15 (9:00), 2:13 (8:54), 2:14 (8:56)
4 x 0.25 recoveries: 14:36, 15:11, 14:29, 13:43
1 cool-down: 13:21
Thursday: Run 1 mile (11:39 pace) + NROLFW phase 1 workout B
Friday: Easy-ish run 2.5 miles (12:44 pace)
Saturday: Run 1.5 miles (12:41 pace) - Started with the intent to maybe do a tempo run; did a half mile warm-up, then made it a whole quarter mile at (not quite) goal pace, before deciding, never mind.
Sunday: Tempo-ish-lite run 2.0 miles (11:04 overall pace)
Scheduled goal: 1 mile warm-up, 2 @ 9:30, 1 cool-down
Modified goal: 0.25 warm-up, 1 @ sub-10:00, 0.25 cool-down - Realistically, what's the purpose here? Learn how to hold goal pace for a sustained period of time (compared to "learn how really fast - for any (short) length of time - feels" for the quarter mile repeats); a mile isn't that long, but it is relatively long, compared to a 5k race (it is nearly a third of race distance!) and way long compared to a quarter mile. This happened late evening after a day of travel, so it was the best I could put forth to still make it a workout and not just a run.
Actual:
0.25 warm-up: 13:19
1 tempo: 9:51
0.25 recovery: 13:17
0.25 fast: 9:05 - just cause going around the block once more sounded fun, aiming for sub-9:00
0.25 cool-down: 13:30
Total biking: 2.35 miles
Total running: 15.1 miles
Well, crap, I'm totally failing on that whole stair-climb training thing. Uhhh, speed intervals and weight lifting will slightly help it, though, right? Holidays, traveling, etc. got in the way. Going back to a more normal schedule for the remaining 4 weeks until the race, though, which should make it easier to fit in.
5k training, though - I feel really good about it! No, I haven't hit all the paces or workouts exactly as planned, but the plan was very ambitious, and aiming for those lofty speeds made me still do a lot more work than I would have otherwise towards my goal pace. Race is this week (Wednesday night/Thursday morning at midnight), and I think - holy crap just realized that that beats my adult-mile-PR! Previously 9:55, now 9:51!!! And though challenging, for sure, I wasn't absolutely dying, as I'm pretty sure I was when I did the 9:55, about a year and a half ago!
Sunday, December 21, 2014
First Run 5k & Fight for Air Training Week 3 & NROLFW Phase 1 Week 2
Workouts:
Monday: Run 1 mile (13:41 pace) + NROLFW phase 1 workout A
Tuesday: Easy run 3.0 miles (13:33 pace)
Wednesday: Track run 4.0 miles (12:56 overall pace)
Goal: 1 warm-up, 4 x 0.25 @ 7:55 (1:59) with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:56
4 x 0.25 intervals: 1:59 (7:58), 2:07 (8:23), 2:13 (8:56), 2:11 (8:49)
4 x 0.25 recoveries: 13:44, 15:39, 16:08, 16:23
1 cool-down: 13:50
Errrm... the first one was right on! After that, not so much. :( Ok, I knew this progression of paces week-to-week for this month was pretty aggressive, but still disappointed at how hard this felt.
Thursday: Run 1 mile (12:47 pace) + NROLFW phase 1 workout B
Friday: Run 1 mile (14:49 pace)
Saturday: Run 1 mile (13:05 pace)
Sunday: Run 2.0 miles (13:18 pace)
The compromise between "sit on the couch all day" and "run 4 miles with 2 at a single-digit pace" ended up being "run 2 miles at any pace". Not exactly conducive to a PR, but better than the nothing I wanted to do, right?
I'm realizing that if I don't do the long run ("long" or hardest workout, as the case may be depending on the training plan), on Saturday, it's rare that I'll make it happen on Sunday. Saturday I like to be productive; Sunday I prefer being lazy and savoring the remainder of the weekend.
Total running: 13.0 miles
A bit of a stressful week (getting stuff done for the holidays, finishing year-end planning at work and some fiscal-year deadlines), led to more of a bare-minimum week in terms of workouts, but still kept up the running streak!
Monday: Run 1 mile (13:41 pace) + NROLFW phase 1 workout A
Tuesday: Easy run 3.0 miles (13:33 pace)
Wednesday: Track run 4.0 miles (12:56 overall pace)
Goal: 1 warm-up, 4 x 0.25 @ 7:55 (1:59) with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:56
4 x 0.25 intervals: 1:59 (7:58), 2:07 (8:23), 2:13 (8:56), 2:11 (8:49)
4 x 0.25 recoveries: 13:44, 15:39, 16:08, 16:23
1 cool-down: 13:50
Errrm... the first one was right on! After that, not so much. :( Ok, I knew this progression of paces week-to-week for this month was pretty aggressive, but still disappointed at how hard this felt.
Thursday: Run 1 mile (12:47 pace) + NROLFW phase 1 workout B
Friday: Run 1 mile (14:49 pace)
Saturday: Run 1 mile (13:05 pace)
Sunday: Run 2.0 miles (13:18 pace)
The compromise between "sit on the couch all day" and "run 4 miles with 2 at a single-digit pace" ended up being "run 2 miles at any pace". Not exactly conducive to a PR, but better than the nothing I wanted to do, right?
I'm realizing that if I don't do the long run ("long" or hardest workout, as the case may be depending on the training plan), on Saturday, it's rare that I'll make it happen on Sunday. Saturday I like to be productive; Sunday I prefer being lazy and savoring the remainder of the weekend.
Total running: 13.0 miles
A bit of a stressful week (getting stuff done for the holidays, finishing year-end planning at work and some fiscal-year deadlines), led to more of a bare-minimum week in terms of workouts, but still kept up the running streak!
Sunday, December 14, 2014
First Run 5k & Fight for Air Training Week 2 & NROLFW Phase 1 Week 1
Workouts:
Monday: Easy run 1.2 miles (13:58 pace) + NROLFW phase 1 workout A
Tuesday: Stair climb 6 floors (1:23) + easy run 2.15 miles (13:20 pace) + swim 1,400 yards + plank 0:40
That was a lot harder to climb real stairs than on the stairmaster!
Wednesday am: Bike trainer 15 minutes (est 3.5 miles) + NROLFW phase 1 workout B
Wednesday pm: Treadmill speed workout 3.5 miles (13:07 overall pace, 1% incline)
Goal: 1 mile warm-up, 4 x 0.25 @ 8:30, 1 mile cool-down
Actual:
1 mile warm-up - 13:44 (variable 4.2 - 4.6)
2 x 0.25 @ 7.0 (8:34), 2 x 0.25 @ 6.5 (9:14)
4 x 0.25 recoveries (variable 3.0 - 4.0)
0.5 cool-down - 14:08 (variable 4.0 - 4.6)
I really should have done 7.1 (to be below goal of 8:30), but was scared enough of flying off the treadmill (in front of people, no less) that I decided 7.0 was close enough. And it was still hard, both physically and mentally. And then dropping the third and fourth intervals to a slower pace was my compromise to actually make myself at least finish all the intervals at all.
I think on the track, I have a lot of variation within a quarter mile repeat, even if I end up at the right average pace - e.g., in last week's track work I'd let up and go probably 9:30 for a few seconds to get a breather, then make up for it with a few seconds at 8:30. But trying (being forced) to keep a steady pace that fast on the treadmill was challenging, though undoubtedly something that'd be good to learn how to do.
Thursday: Easy run 3.0 miles (14:18 pace) + plank 0:45
Friday: Run 1 mile (11:44 pace) - Keeping the running streak alive!
Saturday: Tempo run 4.0 miles (11:49 overall pace, 10:26 tempo pace)
Goal: 1 warm-up, 2 @ 10:20, 1 cool-down
Actual:
Warm-up: 12:55
2 tempo: 10:14, 10:37
Cool-down: 13:29
Well, technically not quite to the goal, but pretty damn close! I feel good about the speedwork I'm accomplishing this month, and I think my PR goal for the 5k is definitely in reach.
Sunday: Run 1 miles (13:50 pace) to/from a nearby transit center + stair climb 20 floors at the TC (10 x 2-floor staircase)
Total swimming: 1,400 yards
Total biking: 3.5 miles
Total running: 15.85 miles
Total stairs: 26 floors
Monday: Easy run 1.2 miles (13:58 pace) + NROLFW phase 1 workout A
Tuesday: Stair climb 6 floors (1:23) + easy run 2.15 miles (13:20 pace) + swim 1,400 yards + plank 0:40
That was a lot harder to climb real stairs than on the stairmaster!
Wednesday am: Bike trainer 15 minutes (est 3.5 miles) + NROLFW phase 1 workout B
Wednesday pm: Treadmill speed workout 3.5 miles (13:07 overall pace, 1% incline)
Goal: 1 mile warm-up, 4 x 0.25 @ 8:30, 1 mile cool-down
Actual:
1 mile warm-up - 13:44 (variable 4.2 - 4.6)
2 x 0.25 @ 7.0 (8:34), 2 x 0.25 @ 6.5 (9:14)
4 x 0.25 recoveries (variable 3.0 - 4.0)
0.5 cool-down - 14:08 (variable 4.0 - 4.6)
I really should have done 7.1 (to be below goal of 8:30), but was scared enough of flying off the treadmill (in front of people, no less) that I decided 7.0 was close enough. And it was still hard, both physically and mentally. And then dropping the third and fourth intervals to a slower pace was my compromise to actually make myself at least finish all the intervals at all.
I think on the track, I have a lot of variation within a quarter mile repeat, even if I end up at the right average pace - e.g., in last week's track work I'd let up and go probably 9:30 for a few seconds to get a breather, then make up for it with a few seconds at 8:30. But trying (being forced) to keep a steady pace that fast on the treadmill was challenging, though undoubtedly something that'd be good to learn how to do.
Thursday: Easy run 3.0 miles (14:18 pace) + plank 0:45
Friday: Run 1 mile (11:44 pace) - Keeping the running streak alive!
Saturday: Tempo run 4.0 miles (11:49 overall pace, 10:26 tempo pace)
Goal: 1 warm-up, 2 @ 10:20, 1 cool-down
Actual:
Warm-up: 12:55
2 tempo: 10:14, 10:37
Cool-down: 13:29
Well, technically not quite to the goal, but pretty damn close! I feel good about the speedwork I'm accomplishing this month, and I think my PR goal for the 5k is definitely in reach.
Sunday: Run 1 miles (13:50 pace) to/from a nearby transit center + stair climb 20 floors at the TC (10 x 2-floor staircase)
Total swimming: 1,400 yards
Total biking: 3.5 miles
Total running: 15.85 miles
Total stairs: 26 floors
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