Tuesday, January 29, 2013
January-thon is complete and I will finish the last run of c25k this month. What is next for February?
Just like January was about going long, February will be about going fast. [Note in the above sentence, long = 3 miles, fast = less than a 15 minute mile.) I don't know how slow I am running now, but I am guessing it is slower than 15 minutes/mile. I don't know what a good goal is for how much to speed up, so I am just going to try to make progress. I will start timing myself my first run in February and hopefully I will see week-to-week improvement.
+ 1 "fast" short run a week. I will do a run based on time and follow an interval plan (something like run fast for 1 minute, run slow for 4 minutes, repeat 4 times). I will determine the actual intervals when I start running, but I want to be able to recover during the slow run phase. It will be nice to have a short run each week - only 20 minutes! I might try to do weights on these days too.
+ 1 "long" run a week. My neighbor who is a runner assures me that if you run longer, you run faster for shorter runs so I am going to slowly ramp up so that I am running a little longer than 3 miles once a week. I will try to add 0.25 miles/week so by the end of the month I should be up to running 4 miles.
+ 1 5k a week. I will still run my 3 miles each week and time myself. I will track my progress.
+ 2 yoga a week. I hope to get back to bikram yoga twice a week when my husband is here, but I will do it at home if he isn't. I need yoga, my body is tight and sore and needs stretching.
+ 2 rest days a week
+ Even on yoga and rest days, still strive for 10k steps.
February is an important month to make good progress because March will be hectic. The first week of March, I will be in Japan, the second week on a cruise with my family, and the third week in San Diego for work. I need to cement my habit now if I have any hope of maintaining it while traveling.