Today was my first day of the new running workout. I decided to run 2.5 miles in 30 minutes. I will add .25 mile per week and I should be running 4 miles comfortably by May and 5 miles by June assuming things go well.
The monkey is off my back. I completed the run and did 6 minutes on the stair master afterwords.
Monday, March 15, 2010
Wednesday, March 10, 2010
The running wall
I have hit a running wall. I just can't seem to break pass 11:00 min mile and I can't run more than one of them. I am sure its all me. I talked to a guy I met at the gym that does triathlons and he gave me a workout that will help with this. Basically I need to break down my running into three workouts.
1) Long Run : A slow run for the distance I want to run so for me 3 miles.
2) Repeats: A slow run for half a mile then 6 quarter mile intervals at 6.5 mph followed by a half mile slow run.
3)Thirds: a slow run for one mile, a one mile run a race speed followed by a slow run for one mile.
If I do these workouts I should get my running up to par. He also mentioned to drop the weights because you have to carry that muscle during the race. So I will just do some light maintenance lifting to break up the workouts.
Wish me luck.
1) Long Run : A slow run for the distance I want to run so for me 3 miles.
2) Repeats: A slow run for half a mile then 6 quarter mile intervals at 6.5 mph followed by a half mile slow run.
3)Thirds: a slow run for one mile, a one mile run a race speed followed by a slow run for one mile.
If I do these workouts I should get my running up to par. He also mentioned to drop the weights because you have to carry that muscle during the race. So I will just do some light maintenance lifting to break up the workouts.
Wish me luck.
Tuesday, March 2, 2010
End of Feb work out and thoughts
Here are the results:
Date Exercise Time Distance Avg Speed Avg Pace
02/15/10 Run 50 3.86 4.63 12:57 151
02/16/10 Climb 25 1.25 3 20:0 135
02/16/10 Weights 30 FULL
02/19/10 Run 20 1.63 4.89 12:16 155
02/19/10 Bike 30 8.05 16.1 3:44 120
02/22/10 Run 37 3 4.86 12:20 155
02/23/10 Weights 25 Upper
02/23/10 Run 20 1.61 4.83 12:25 150
02/25/10 Run 20 1.62 4.86 12:21 150
02/25/10 Weights 25 Legs
My running has improved I can now run 1.25 miles without a break running 12 minutes a mile. I definitely want to get that down to the 10 minute mile. I really concentrated on my running and I can see the improvement. My plan this month is to continue to run, but I really need to get back into the pool. I need at least one day per week and 1000 yards.
I have broken down this month into Mondays, Wednesday as big cardio days, 2.5 mile run and 5 mile bike rides on those days. Friday its in the pool. Tuesday and Thursdays are weights followed by a 1.25 mile easy run. I also plan to take one day on the weekend since the snow is melting and do something fun and by fun I mean painful. I have a little less than 5 months until my triathlon.
On a side note I have not dropped any weight, I am much leaner but I need and want to drop 15 lbs before the race, I am not sure how I am going to do that. Stay tuned for updates.
Date Exercise Time Distance Avg Speed Avg Pace
02/15/10 Run 50 3.86 4.63 12:57 151
02/16/10 Climb 25 1.25 3 20:0 135
02/16/10 Weights 30 FULL
02/19/10 Run 20 1.63 4.89 12:16 155
02/19/10 Bike 30 8.05 16.1 3:44 120
02/22/10 Run 37 3 4.86 12:20 155
02/23/10 Weights 25 Upper
02/23/10 Run 20 1.61 4.83 12:25 150
02/25/10 Run 20 1.62 4.86 12:21 150
02/25/10 Weights 25 Legs
My running has improved I can now run 1.25 miles without a break running 12 minutes a mile. I definitely want to get that down to the 10 minute mile. I really concentrated on my running and I can see the improvement. My plan this month is to continue to run, but I really need to get back into the pool. I need at least one day per week and 1000 yards.
I have broken down this month into Mondays, Wednesday as big cardio days, 2.5 mile run and 5 mile bike rides on those days. Friday its in the pool. Tuesday and Thursdays are weights followed by a 1.25 mile easy run. I also plan to take one day on the weekend since the snow is melting and do something fun and by fun I mean painful. I have a little less than 5 months until my triathlon.
On a side note I have not dropped any weight, I am much leaner but I need and want to drop 15 lbs before the race, I am not sure how I am going to do that. Stay tuned for updates.
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