W4D1 April 30, 2007
Posted by Staci in : Running , add a commentWell this was tough. The first 3 minute run was not difficult. The first 5 minute run was tough, but doable. The second 3 min run was fine, but the 2nd 5 min run was hard. I had to do a 30 sec recovery walk in the middle of it. I hope hope D2 is better. I was surprised I was able to run for 5 minutes at a time.
1.85 miles 34:00 there was a 5 minute extra cool down walk at the very end.
Avg pace 18:19
Bst pace 14:59
Avg Hr 155
Max Hr 178
WEEK TOTALS
Running: 1.9 miles
Time: 34m 00s
Avg. Pace: 18:23/mile
MONTH TOTALS
Running: 21.0 miles
Time: 6h 51m 49s
Avg. Pace: 19:35/mile
YEAR TOTALS
Running: 21.0 miles
Time: 6h 51m 49s
Avg. Pace: 19:35/mile
W3D3 again April 27, 2007
Posted by Staci in : Running , add a commentThis was the last one of W3. It felt pretty good. I did not have the struggle in the 2nd 3 minute run like I normally do. I finished the whole thing. I even added in an extra 1 min faster run during the cool down period. I know I can do week 4 next week.
1.47 miles in 28 minutes. This included an extra 5 minute cool down walk.
Avg pace 18,59
Best pace 15.06
WEEK TOTALS
Running: 4.3 miles
Time: 1h 24m 00s
Avg. Pace: 19:27/mile
MONTH TOTALS
Running: 19.2 miles
Time: 6h 17m 49s
Avg. Pace: 19:43/mile
YEAR TOTALS
Running: 19.2 miles
Time: 6h 17m 49s
Avg. Pace: 19:43/mile
New Laptop April 26, 2007
Posted by Staci in : Emotions, General Ramblings , add a commentWell my new laptop arrived yesterday. I played with it this morning before work. I really like it. It is going to take awhile to switch everything over from the old to the new. It was a bit tramatic when I started to move stuff. That old laptop has a lot of sentamential attachment for a box of electronic parts.
W3D2 again April 25, 2007
Posted by Staci in : Running , add a commentThis felt really good. The 90 sec. runs are not really a challange at all now. The first 3 min run is a bit of a challange, but not a stuggle. The 2nd 3 min run is still a bit tough. A little more then halfway through I get winded, but I can finish it now with out feeling like I am going to keel over in a dead faint.
1.39 miles in 28 minutes. This included the 5 minute warm up as well as an extra 5 minute cool down.
Avg pace 20:09
best pace 15:21
Avg Hr 152
Max Hr 183
WEEK TOTALS
Running: 2.8 miles
Time: 56m 00s
Avg. Pace: 19:39/mile
MONTH TOTALS
Running: 17.7 miles
Time: 5h 49m 49s
Avg. Pace: 19:46/mile
YEAR TOTALS
Running: 17.7 miles
Time: 5h 49m 49s
Avg. Pace: 19:46/mile
W3D1 Take Two!! April 23, 2007
Posted by Staci in : Running , add a commentI am really glad I did week 3 over again. I finished the whole program, but I know I would not have been able to finish the long run in week 4 yet. This was a good run. No knee pain, and no major shortness of breath.
1.46 miles in 28 minutes. This included the 5 minute warm up as well as an extra 5 minute cool down.
Avg pace 19.11 best pace 14.21
Avg Hr 152
Max Hr 181
WEEK TOTALS
Running: 1.5 miles
Time: 28m 00s
Avg. Pace: 19:11/mile
MONTH TOTALS
Running: 16.3 miles
Time: 5h 21m 49s
Avg. Pace: 19:44/mile
YEAR TOTALS
Running: 16.3 miles
Time: 5h 21m 49s
Avg. Pace: 19:44/mile
W3D3 April 22, 2007
Posted by Staci in : Running , add a commentWell I did it. I finished week three. I managed to do the whole days program as it is written, but it was not easy. I hate to admit it, but I decided to repeat the week. I think I took too much time off with my knee/shoes issue and the last 3 minute run was a real struggle. I don’t want to injure myself by pushing too hard, so I will repeat the week so that when I do move to week 4 I am confident that I can handle it. This puts my overall completion date for the program a week behind schedule, but I think it is for the best.
1.25 in 23:00 avg pace 18.28 min/mile
Avg hr 151
Max hr 182
WEEK TOTALS
Running: 4.3 miles
Time: 1h 23m 00s
Avg. Pace: 19:05/mile
MONTH TOTALS
Running: 14.8 miles
Time: 4h 53m 49s
Avg. Pace: 19:47/mile
W3D2 April 20, 2007
Posted by Staci in : Running , add a commentThis felt wonderful. I was so thrilled that I made it through the first 3 minute run, that it carried me through the second. I did slow to a walk about 2.5 min into the second 3 minute run, but that was due to my knee. The new shoes helped tremendously!!!! The only pain was a dull ache. Easy to push through and it makes me confident I will be able to move to week 4 next week. I did have to move my running schedule around to give my knee an extra rest day. So I will do W3D3 on Sunday and then start W4 on Tuesday. Which do to my shift change works better for me anyway. I will get back on my regular Mon-Wed-Fri schedule for Week 5.
This did have a 5 minute warmup and a 10 minute cool down.
1.53 miles in 30 minutes. 19.36 min/mile
WEEK TOTALS
Running: 3.1 miles
Time: 1h 00m 00s
Avg. Pace: 19:21/mile
MONTH TOTALS
Running: 13.6 miles
Time: 4h 30m 49s
Avg. Pace: 19:55/mile
Last Day April 19, 2007
Posted by Staci in : General Ramblings, Work Stuff , add a commentWell today is my last day in the department I currently work in. I start my new job in the fraud department next week.
I came in today and my team had a lunch and a cake waiting for me. The cake was Disney Princesses theme. They also decorated my desk with streamers and signs wishing me well in my new endevor.
Shoes April 18, 2007
Posted by Staci in : Running , add a commentSo my knee has been hurting a lot when I run. It is almost unbearable. I went to get a prefessional fitting for shoes to see if maybe I have the wrong ones. What I had was perfect for my left foot which is neutral landing, but my right foot I over pronate moderatly. So I really needed supporting shoes instead of cushoning shoes. I was ended up with a pair of Mizuno Wave Inspire 3’s. I hope the shoes fix the problem.
I was susposed to do W3D2 tonight, but I am going to give my knee one more day of rest and do it tomorrow. So I will do D3 on Saturday and then start W4D1 on Monday. Hopefully it will be a lot better.
W3D1 April 17, 2007
Posted by Staci in : Running , add a commentWell I was a bit worried about this week. I knew the 3 minute runs would be tough. Surprisingly they were not as bad on my lungs and breathing as I thought. The problem was with my knee. Halfway through the first set, it started to give out. I pushed on though. I know that strengthing my quads will support the knee more and the pain with go away, but I really wish that would happen sooner rather then later. I actually like running and I don’t want to stop because I know it will be ages before I find the motivation to re-start the program.
1.57 miles in 30 minutes. 19.06 min/mile I used my Garmin Forerunner. I love that new toy. It tracked my heart rate, my cadence, my over all pace, and a bunch of other cool details.
WEEK TOTALS
Running: 1.6 miles
Time: 30m 00s
Avg. Pace: 19:06/mile
MONTH TOTALS
Running: 12.1 miles
Time: 4h 00m 49s
Avg. Pace: 19:57/mile
Well I am off to ice my knee before bed.
