Long Run/Walk (3:1)

Duration = 1:21:09
Distance = 6.04
Calories = 736
Max HR = 181
Avg HR = 146
Running Index = 44
Max Cadence = 117
Avg Cadence = 90

Long run/walk with 3 minutes run and 1 minute walk. Treadmill in hotel exercise room. Took a bit to get everything right. I used 1.5% to match the grade at home. Most of the session was 5.0 mph for the run and 3.0 mph for the walk. I did one run increasing by steps to 8.0. The next included a brief 9.0 run. The last run was at 7.0 for 2 minutes.

A walk near Huffman Prairie

Duration = 35:58
Distance = a bit over 2 miles

My wife and I went for a walk this evening. We covered a bit over 2 miles in just under 36 minutes. Temperature was 45F. It was a beautiful day.

[Posted 2009-03-14 2124]

Sensor Calibration

Duration = 42:24
Distance = 3.70
Calories = 397
Max HR = 175
Avg HR = 148
Running Index = 45
Max Cadence = 127
Avg Cadence = 87

I ran this session on a quarter-mile track in 35F weather. The first mile was a constant run for the purpose of calibrating the stride sensor I'm been using since November. The 4 laps yielded a measured distance of 1.036 miles for a calibration factor of 0.965. I then did a couple sprints on the straights of the next lap. The remainder of the session was run/walk interval (3:1) followed by a cool-down walk.

[Posted 2009-03-12 2110]

Challenging Time Trial

Duration = 30:08
Distance = 2.35
Calories = 241
Max HR = 179
Avg HR = 136
Running Index = 40
Max Cadence = 108
Avg Cadence = 77

I did improve my time on this Time Trial Mile by 20 seconds to 8:50. I know I can do better, but I just didn't feel "right" tonight. It might be something I ate today, or it could be something I'm fighting off. At least I'm feeling strong mechanically. Once I'm feeling better generally, I probably need to spend some time doing intervals to push myself a bit to get used to operating up in these higher speeds. It is uncomfortable and I need to get used to being uncomfortable if I'm going to make the improvements I want.

Hiatus

I'm putting the strength training on hiatus. I'm not progress at all. In fact, I appear to be regressing. I'm not sure if it is simply muscle fatigue, or if there are minor issues in my joints that are being adversely affected by the training. It is possible that the running (which is improving) and the weight loss are also impacting on the strength training. I will work on both the sit-ups and push-ups in the future as these are related to my long-term fitness goals, but I think a compete break now is in order. This will also simplify other things I have in progress and upcoming.

Monday Walk

Duration = 45:02
Distance = 2.70
Calories = 186
Max HR = 107
Avg HR = 99
Max Cadence = 67
Avg Cadence = 64

Simple walk tonight. We finished the current book and started the next.

Long Run/Walk (2:1->3:1)

Duration = 1:25:28
Distance = 6.72
Calories = 737
Max HR = 158
Avg HR = 142
Running Index = 48
Max Cadence = 107
Avg Cadence = 89

Pushed over 6 miles today. My heart rate seemed to be fairly low as I was getting the first mile down and I was feeling pretty good; so, I changed to ratio to run 3 minutes/walk 1 minute. I was a bit irregular with this as I have always started running on multiples of three. Now, I am aiming for multiples of four. This lead to a couple of 7 minute run intervals. Even with that, I'm feeling pretty good.

The goal race for this cycle is a 10K. This run extended beyond that at about 77 minutes (1:17). This at a faster pace than the overall pace I ran for the 5K on 1 Feb. I'm feeling real good about the April race. Next week, I will use the 3:1 ratio. I'd like to get to a 4:1 as that would have me starting the run at '5' and '0'.