Duration = 50:01
Distance = 4.24
Calories = 463
Max HR = 168
Avg HR = 148
Running Index = 48
Max Cadence = 107
Avg Cadence = 87
Nice steady session. Run at 6.0 mph and walk at 3.0. After 44:00, final cool-down at 3.0.
Comparing this session with a week ago, I can see a distinct improvement in the heart rate throughout the session. Also, the shoes are working well.
It's starting to get to the point where I can realistically consider running outside. However, it is really nice to have someone read to me while I am running on the treadmill.
05 March 2009
04 March 2009
Challenging Day
Sit-ups (W3D1): 15, 18, 11, 7, 7
Push-ups (W3D2): 14, 19, 9, 7, 7
Four more sit-ups today than Monday. The second set was pretty rough as well. Maybe third time will be the charm.
Hideous day for push-ups. The effort is even affecting my typing. We will drop back on Friday, or I may start Week 3 over next Monday as I am travelling this weekend.
Henceforth, I will drop back one day at each failure. I may need to spend two days at each level to allow my body time to adapt.
The good news is that I seem to be over whatever was bothering me Monday.
Push-ups (W3D2): 14, 19, 9, 7, 7
Four more sit-ups today than Monday. The second set was pretty rough as well. Maybe third time will be the charm.
Hideous day for push-ups. The effort is even affecting my typing. We will drop back on Friday, or I may start Week 3 over next Monday as I am travelling this weekend.
Henceforth, I will drop back one day at each failure. I may need to spend two days at each level to allow my body time to adapt.
The good news is that I seem to be over whatever was bothering me Monday.
Walk
Duration = 31:15
Distance = 1.97
Calories = 147
Max HR = 115
Avg HR = 105
Max Cadence = 71
Avg Cadence = 67
Walk today. I'm still trying to figure out what the pace should be for these. Right now, I assume I should get into at least the lowest aerobic zone. The directions are less than clear in the 10K program I'm following.
Distance = 1.97
Calories = 147
Max HR = 115
Avg HR = 105
Max Cadence = 71
Avg Cadence = 67
Walk today. I'm still trying to figure out what the pace should be for these. Right now, I assume I should get into at least the lowest aerobic zone. The directions are less than clear in the 10K program I'm following.
03 March 2009
One Mile Time Trial
Duration = 32:01
Distance = 2.71
Calories = 292
Max HR = 183
Avg HR = 146
Running Index = 46
Max Cadence = 105
Avg Cadence = 86
The goal for today's run was to perform a one mile time trial to get an idea of current fitness and set some reasonable training paces based on that. This trail is based on the "Miracle Mile" from Jeff Galloway's book and website. The timed mile is embedded in a longer session including warm-up and cool-down. He suggests not using a treadmill, but I figure that, if anything, my treadmill understates speed and distance.
My warm-up was a walking lap at 3.0 -> 3.5 -> 4.0 mph, then a 5.0 running lap. I did a short walk at 3.0, then started the timed mile. The first 5 minutes were at 6.5, then I did a 30 second walk at 3.0. After the brief walk, I resumed using a new speed of 7.0. The last half lap was at 7.5 -> 8.0. The time for the mile was 9:10. I walked for 4 minutes at 3.5 then finished the rest of the session with a run/walk of 5.0/3.0. The last run was at 6.0 and the last walk was at 3.5. Final cool-down was at 3.0.
In rough numbers, and using the more pessimistic prediction, the pace for a 5K is 10:00, for a 10K is 10:30, and for the marathon is 12:00. This yields a training pace of 14:00 if I were to follow a strict reading of Galloway's method. I've been using 10:00 as the pace of the runs of the two weekday run/walks and 12:00 for the run during the Sunday long run/walk. My current goal race is a 10K in April. I think what I've been doing is in line with this program for now. I will do another time trial next Tuesday starting with a speed of 7.0 and see how that goes.
Distance = 2.71
Calories = 292
Max HR = 183
Avg HR = 146
Running Index = 46
Max Cadence = 105
Avg Cadence = 86
The goal for today's run was to perform a one mile time trial to get an idea of current fitness and set some reasonable training paces based on that. This trail is based on the "Miracle Mile" from Jeff Galloway's book and website. The timed mile is embedded in a longer session including warm-up and cool-down. He suggests not using a treadmill, but I figure that, if anything, my treadmill understates speed and distance.
My warm-up was a walking lap at 3.0 -> 3.5 -> 4.0 mph, then a 5.0 running lap. I did a short walk at 3.0, then started the timed mile. The first 5 minutes were at 6.5, then I did a 30 second walk at 3.0. After the brief walk, I resumed using a new speed of 7.0. The last half lap was at 7.5 -> 8.0. The time for the mile was 9:10. I walked for 4 minutes at 3.5 then finished the rest of the session with a run/walk of 5.0/3.0. The last run was at 6.0 and the last walk was at 3.5. Final cool-down was at 3.0.
In rough numbers, and using the more pessimistic prediction, the pace for a 5K is 10:00, for a 10K is 10:30, and for the marathon is 12:00. This yields a training pace of 14:00 if I were to follow a strict reading of Galloway's method. I've been using 10:00 as the pace of the runs of the two weekday run/walks and 12:00 for the run during the Sunday long run/walk. My current goal race is a 10K in April. I think what I've been doing is in line with this program for now. I will do another time trial next Tuesday starting with a speed of 7.0 and see how that goes.
02 March 2009
What happens when you take a week off
Sit-ups (W3D1): 15, 18, 10, 6, 5
Push-ups (W3D1): 12, 17, 13, 13, 18
It doesn't help that I've developed the sniffles as well, but the week off does show in the numbers. I've read that muscular fitness falls off after 96 hours of no training.
I will repeat Week 3 Day 1 of sit-ups until I meet the standard. I made the standard with the push-ups, but I took significant breaks between sets.
Push-ups (W3D1): 12, 17, 13, 13, 18
It doesn't help that I've developed the sniffles as well, but the week off does show in the numbers. I've read that muscular fitness falls off after 96 hours of no training.
I will repeat Week 3 Day 1 of sit-ups until I meet the standard. I made the standard with the push-ups, but I took significant breaks between sets.
New Shoes
Duration = 45:13
Distance = 2.99
Calories = 256
Max HR = 128
Avg HR = 114
Running Index = 52
Max Cadence = 74
Avg Cadence = 70
Starting this week with new shoes. I plan to wear them for the whole week. I had a minor issue getting the HRM to note the new shoes. I had to turn on the option for the second pair of shoes and associate the stride sensor with them. These shoes are a touch smaller than my other pair and, as such, may fit better.
After getting started at 3.0 mph for a few minutes, I increased the grade to 3.0%. I eventually pushed the speed to 3.8 mph. I never got above Zone 2 during this walk. I have to remember that these are supposed to be easy days, but I need some aerobic effect.
Jeff Galloway's book, Training Programs, and an interval timer came in the mail today. Hopefully, the book will give a better idea how I'm supposed to approach each of these sessions. His website was less than clear.
Distance = 2.99
Calories = 256
Max HR = 128
Avg HR = 114
Running Index = 52
Max Cadence = 74
Avg Cadence = 70
Starting this week with new shoes. I plan to wear them for the whole week. I had a minor issue getting the HRM to note the new shoes. I had to turn on the option for the second pair of shoes and associate the stride sensor with them. These shoes are a touch smaller than my other pair and, as such, may fit better.
After getting started at 3.0 mph for a few minutes, I increased the grade to 3.0%. I eventually pushed the speed to 3.8 mph. I never got above Zone 2 during this walk. I have to remember that these are supposed to be easy days, but I need some aerobic effect.
Jeff Galloway's book, Training Programs, and an interval timer came in the mail today. Hopefully, the book will give a better idea how I'm supposed to approach each of these sessions. His website was less than clear.
01 March 2009
Long Run/Walk (2:1)
Duration = 1:09:30
Distance = 5.26
Calories = 552
Max HR = 154
Avg HR = 135
Running Index = 49
Max Cadence = 99
Avg Cadence = 83
Today's long run was for 5 miles. Run intervals at 5.0 mph and walk at 3.0. Still running 2 minutes and walking 1. Next week is new shoes with the same ratio.
With the new month, let's report a few totals. I'll do a set for January as I haven't reported them yet.
Miles:
January = 25.8
February = 48.1
YTD = 79.2 (includes today, 1 March)
Time:
January = 5:39
February = 11:56
YTD = 18:44 (includes today, 1 March)
Finally, I used my HRM, a Polar RS800CX, to perform a fitness test which generates a value they call OwnIndex. Today, I got a value of 38. This is the best I have gotten from the HRM.
Distance = 5.26
Calories = 552
Max HR = 154
Avg HR = 135
Running Index = 49
Max Cadence = 99
Avg Cadence = 83
Today's long run was for 5 miles. Run intervals at 5.0 mph and walk at 3.0. Still running 2 minutes and walking 1. Next week is new shoes with the same ratio.
With the new month, let's report a few totals. I'll do a set for January as I haven't reported them yet.
Miles:
January = 25.8
February = 48.1
YTD = 79.2 (includes today, 1 March)
Time:
January = 5:39
February = 11:56
YTD = 18:44 (includes today, 1 March)
Finally, I used my HRM, a Polar RS800CX, to perform a fitness test which generates a value they call OwnIndex. Today, I got a value of 38. This is the best I have gotten from the HRM.
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