Thursday, September 10, 2009
Today's run (7 miles) concludes my 6 weeks of Endurance & Mileage Build-up Training by Jeff Galloway!
Maintenance (Miles) - 3.5 ***(8/5 - 3.10 mi)
Fartlek (Miles) - 3 ***(8/7 - 3.10 mi)
Long Run (Miles) - 4 ***(8/9 - 4 mi)
Maintenance (Miles) - 4 ***(8/11 - 4 mi)
Fartlek (Miles) - 3.25 ***(8/13 - 3.10 mi)
Long Run (Miles) - 5 ***(8/16 - 5K RACE!)
Maintenance (Miles) - 4 ***(8/19 4 mi)
Fartlek (Miles) - 3 ***(missed)
Long Run (Miles) - 4 ***(8/23 - 4.20 mi)
Maintenance (Miles) - 5 ***(8/25 - 5 mi)
Fartlek (Miles) - 3.5 ***(8/27 - 3.10 mi)
Long Run (Miles) - 6 ***(8/29 - 6 mi)
Maintenance (Miles) - 5.5 ***(8/31 - 5.5 mi.)
Fartlek (Miles) - 3 - ***(9/2 - 3 mi.)
Long Run (Miles) - 4 -***(9/4 - 2 mi. too hot!)
Maintenance (Miles) - 6***(9/6 - 6.2 mi.)
Fartlek (Miles) - 3.5 ***(9/8 - 3.10 mi.)
Long Run (Miles) - 7 ***9/10 - 7 mi.)
I can't believe 6 weeks went by so fast! Now, I can run/walk/run for
7 miles with just minor discomforts....I was tired after the run this morning, I felt stiffness on top of my feet, and my calves were tigthening a bit. My knees were fine, no complaint there...so far.
I almost had some wardrobe malfunction while running! I wore my favorite Nike capri pants and for some strange reason, it kept on coming down on me, well, it downed on me that I removed the string belt earlier thinking I would not be needing it. I was wrong! I had to use my pocket belt to hold it in place! Thanks to the pocket belt!
I had a nice cool drink throughout the run because I froze my water bottle half-filled with Gatorade and then filled up the bottle just before I left the house. Worked great for me!
So what now? Well, I'm looking at
Mr. Galloway's Injury-Free Training-
- Fitness Runners (who don't race): 1 minute of walking for every 3-4 minutes of running
- Over 60 folks should run three days per week and monitor for fatigue
- The long run starts with the longest distance you've covered within the last two weeks and increases by one mile on a weekly long run up to 10 miles. At that point, you'll shift to running long every other weekend, increasing by two miles each time.
I think this will work for me until I decide if I will run the Half in January...I'm still contemplating on that. Decision, decision, decision!
My Three-Day-A-Week Program
M-30-60 min. Walk
T- 30 min. Run/Walk/Run
W-30-60 min. Walk
T- 30 min. Run/Walk/Run
F- 30-60- min. Walk
S- Long Run/Walk/Run
So far, I'm loving this method!
Till my next run~