JACKSOAN   15,841
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135 Days and Counting...

Thursday, January 03, 2013

Well, it's been 15 days since my last blog. I promise, I wasn't 100% lazy over the Christmas and New Year's holidays! ...Just lazy when it comes to Spark People. emoticon

To recap the past two weeks:
Thursday, Dec 20 - I swam after work, 1800 yards in a little under 50 minutes. I couldn't see a pace clock for the first 600 yards, so I don't have a very accurate amount of time for the whole distance.

Friday, Dec 21 - I didn't work out today. Instead, I drove 10.5 hours from Ohio to South Carolina for my week long Christmas vacation with my family.

Saturday, Dec 22 - Week 4 Day 3 of C2HM
The plan:
- Walk 5 min to warm up
- Alternate run 90 sec with walk 60 sec for 3 miles
- Walk 5 min to cool down
The results:
- Walk 6 min to warm up (mapped to be about 1/3 mile)
- Alternated the running/walking for 41:30
- Walk 5 min to cool down
- I thought this route was 3.6 miles long, but it was actually 4 miles (I didn't realize this until the following Friday). Oops.

Monday, Dec 24 - Week 5 Day 1 of C2HM
The plan:
- Walk 5 min to warm up
- Alternate run 1/4 miles with walk 1/4 mile for 2 miles
- Walk 5 min to cool down
The results:
- Walk 6 min to warm up
- Alternated the running for 3:00 min and walking 4:30 min four times
- Ran 1:30 min and walked 4:48 to cool down
- This route mapped out to 2.6 miles total.

Wednesday, Dec 26 - Week 5 Day 2 of C2HM
Repeat of Monday's workout.

Friday, Dec 28 - Week 5 Day 3 of C2HM
This workout should have been on Saturday, but since I planned to drive back to OH on Saturday, I moved the run up a day.
The plan:
- Walk 5 min to warm up
- Alternate run 1/4 miles with walk 1/4 mile for 3 miles
- Walk 5 min to cool down
The results:
- Walk 6 min to warm up
- Alternated the running for 3:00 min and walking 4:30 min six times
- Ran 4:00 min and walked 6:06 to cool down. (I ran some b/c I was still pretty far away from my finishing spot.)
- Since I had to run an extra section then still had a decent cool down walk, I decided to double check my route distance. It was the same route I took the previous Saturday, and turned out to be 4 miles, not 3.6 like I thought.

Sunday, Dec 30 - I swam, 1800 yards again, the same set of strokes, kick, and pull that I did on 12/20. This time, though, I was in the main lap pool and could see the pace clock the entire time: 49:18 for the whole workout. That's a little over a mile, y'all!

Monday, Dec 31 - Week 6 Day 1 of C2HM
I ended up doing this one on my treadmill at home instead of on the indoor track at the Nat. To make it a little more realistic, I put the incline at 1.5%.
The plan:
- Walk 1/2 mile to warm up
- Alternate run 1/4 mile and walk 1/4 mile for 3 miles
- Walk 1/2 mile to cool down
The results:
- Walk 1/2 mile at 3mph
- Alternated run 1/4 mile at 5.5mph and walk 1/4 mile at 3mph for 3 miles
- Since the last section of the main run is walking, I didn't do a separate cool down
- Total: 3.5 miles in 56:30 min

Wednesday, Jan 2: Week 6 Day 2 of C2HM
I ran this one at home on the treadmill, too.
The plan: repeat of Monday's workout
The results:
- Warm up and cool down were the same.
- I upped the speed on the last running section. Started at 6mph but couldn't maintain that, so I ended up slowly dropping back to 5.5 by the end of the 1/4 mile.
- I upped the speed on the last three walking sections to 3.1mph
- Total: 3.5 miles in 55:42 min

Today, Thursday Jan 3 - I plan to walk tonight for cross training. I'll update this section with the results later tonight (or possibly tomorrow).

  


150 Days and Counting...

Wednesday, December 19, 2012

Today's workout:
Week 4 Day 2 of C2HM
- Walk 5 min to warm up
- Alternate run 90 sec with walk 60 sec for 2 miles
- Walk 5 min to cool down

Results:
- Three laps walking to warm up: 3/8 mile, 6:21 min
- 2 miles, 25:07 min
- Three laps walking to cool down: 3/8 mile, 6:03 min]

Good workout. Tomorrow I plan to swim again.

  
  Member Comments About This Blog Post:

BILL60 12/20/2012 7:17AM

    You're hanging very tough!!

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151 Days and Counting...

Tuesday, December 18, 2012

Today's workout: half hour of swimming

The results:
- 100 yds each of free stroke, back stroke, and breast stroke
- 100 yds each of kick for free, back, and breast stroke
- 100 yds each of pull for free, back, and breast stroke
- 100 yds each (again) of free, back, and breast stroke
Total distance: 1200 yds
Total time: 33:15 min

Felt good afterwards (before the drudgery of work, of course). Ready for tomorrow's run!

  
  Member Comments About This Blog Post:

BILL60 12/19/2012 8:36AM

    Super!!

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APPLEPIE85 12/18/2012 7:58PM

    emoticon

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152 Days and Counting...

Monday, December 17, 2012

Today's workout:
- Three laps around the indoor track walking to warm up: 3/8 of a mile, 6:21 min:sec
- Week 4 Day 1 of C2HM plan ( www.digitalrunning.com/couch-to-half
-marathon-plan/
): Alternate 90 sec jogging with 60 sec walking for 2 miles
- First mile finished at 12:16
- Second mile finished at 25:12 (12:56 split)
- Three laps walking to cool down

I could feel myself getting slower during the second mile, but couldn't manage to push through the heaviness in my legs to keep up my pace. Hopefully Wednesday will be better (repeat of today). Saturday is the first bump up to 3 miles, eek! Tomorrow comes first, though, and I plan to swim.

  
  Member Comments About This Blog Post:

BILL60 12/18/2012 8:32AM

    Hang in there!!

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154 Days and Counting...

Saturday, December 15, 2012

Today's workout plan:
- 5 minutes walking to warm up
- Week 3 Day 3 of the C2HM program: alternate running 90sec and walking 90 sec for 2 miles
- 5 minutes walking to cool down
- stretch

The results (no time constraints like usual):
- 1/2 mile of walking - 8:30
- 2 miles running/walking - 25:30
- 1/2 mile of walking - 8:30
- total time: 42:30
- total distance: 3.0 miles (24 laps around the indoor track)

Getting faster on the runs, woot!

For those of you who have just joined me, C2HM is my abbreviation for couch to half marathon. I'm counting down to the Cleveland half on May 19, 2013.

  
  Member Comments About This Blog Post:

BILL60 12/17/2012 9:45AM

    Well done!!

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OLIVIANIGHT 12/16/2012 8:45AM

    What's C2HM? I've not hear of that one before.
Woo hoo!! for getting faster : )

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STUDLEEJOE 12/15/2012 11:35PM

    emoticon

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