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    JACKSOAN   17,433
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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).
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