Another Run/Walk

Duration = 36:01
Distance = 2.38
Calories = 221
Max HR = 166
Avg HR = 128
Running Index = 42
Max Cadence = 108
Avg Cadence = 77

I did another run/walk session tonight. Still used 1 minute run/2 minutes walk sequence. Walk was usually 3.0 mph, but I did one at 3.5 and the last started at 4.0, then 3.5, then 3.0 to the end of the session. Runs were usually 5.0, but I through in a few 6.0 and one 7.0 on the last run.

I felt good after the session. I'm glad I have a program that allows me to train. I got an aerobic step good for 6" to help with a specific exercise for the ITB. I hope everything keeps improving. I just need to remember to keep the easy days easy.

Strength Week 1 Day 2

Sit-ups (W1D2): 5, 6, 3, 5, 12
Push-ups (W1D2): 6, 8, 6, 6, 10

Dropped to a lower level on push-up where I met the Day 1 requirements. This is still progressive and keeps everything simpler. I've been a bit sore in the chest, so a bit lower volume may be appropriate.

Wednesday Walk

Duration = 35:02
Distance = 2.23
Calories = 193
Max HR = 135
Avg HR = 121
Running Index = 45
Max Cadence = 76
Avg Cadence = 71

I have pushed the limit on a walk, but it did feel good to be working on fitness again. I started at 3.5 mph and pushed up to 3.8 after 6 minutes. I stayed there until 30:00 and dropped to 3.0 for 5 minutes as a cool-down.

Run/Walk Session

Duration = 30:01
Distance = 1.83
Calories = 175
Max HR = 154
Avg HR = 125
Running Index = 42
Max Cadence = 104
Avg Cadence = 77

I was considering what to do about the planned race in April. I had considered doing it as another 5K. This was originally planned as my first 10K. I'm not going to declare until the cut-off for pre-registration, but I'm going to train for a 10K on the 11th of April. I can always drop back if I have any significant issues.

To balance this with a little caution, I'm going to follow a run/walk plan of Mr. Galloway's for this race. I will initially be running 1 minute and walking for 2. I will adjust this as my body allows. As a switch from last fall, I'm mechanically limited this time instead of aerobically limited.

I need to get an aerobic step to assist with my ITB conditioning strength training. Currently, I can tell that the ITB is there, but it is not currently painful. I am hopeful for continued improvement.

Gotta start somewhere

First day of sit-ups went better than expected: 3, 4, 3, 3, 10
First day of push-ups didn't go as well: 10, 12, 7, 6, 5 (I will be repeating Day 1)

You have to walk before you can run

Duration = 30:42
Distance = 1.60
Calories = 104
Max HR = 107
Avg HR = 97
Max Cadence = 66
Avg Cadence = 63

Today was a walk. Mostly 3.0 to 3.2 mph. Knee feels better after than it did before. I am going to ease back into training. My next race is currently planned for 11 April as a 10K. I will likely drop back to a 5K for this race. The goal will be to be able to run the distance. I have strength exercises to try to improve the operation of the muscles around the knee to keep my current issues from recurring. I'm not sure yet what schedule I'm going to follow for the walking/running.

I will also be working on improving my upper body and abdominal strength using the programs associated with the badges I've added to the blog. I'm starting with 20 push-ups and 10 sit-ups. The push-ups are with good form and all the way from the ground to fully-extended. This is a bit further than required by the USAF Fit-to-Fight. However, the program site for the sit-ups calls for a crunch. For me, the USAF crunch is harder than the program calls for; so, I will be using the USAF crunch instead. Both of these programs are three days per week. I currently plan on them for Monday, Wednesday, and Friday.

2009 Super 5K, Novi, MI, USA

Duration = 42:48
Distance = 3.18
Calories = 364
Max HR = 178
Avg HR = 153
Running Index = 36
Max Cadence = 99
Avg Cadence = 82

One objective for 2009 accomplished: I did finish my first 5K.

This morning was clear and not as cold as it had been. The temperature at the start of the race as 33 F with a 13 mph wind from the west. I was actually over dressed for the conditions. I was wearing compression shorts, silk-weight wicking layer top and bottom, exercise shorts, wind pants, t-shirt, fleece liner top, gortex jacket, glove liners, knit cap, socks and road running shoes. I had stuffed the glove liners and the cap into pockets by the first mile. I partially unzipped the jacket and liner a bit before the turn-around which was shortly before the second mile. The return was into the wind, but this wasn't a problem. The course was all pavement and mostly out and back. There was some relief, but nothing significant.

I should have gone with the original plan: running 1 minute and walking 2 minutes. I went out faster than planned and didn't start alternating until something like 9 minutes into the race. I ended up walking most of mile 3. I finished running with good form and a nice pace. As long as I keep moving, I don't have major issues. The knee is sore and gets stiff if I leave it in the same position too long.

My gun time is 42:40, but I didn't get to the start for almost 2 minutes. Based on gun time, I was the slowest in my age group. I need to wait for the results to be posted to see my final time. Assuming I get past this knee issue, a PR (personal record) should be relatively easy.

Final results have been posted:
My chip time was 40:40.56
1104 of 1125 overall
639 of 644 males
97 of 98 age-group males

[Edited 2009-02-01 2322 to add final results]
[Edited 2009-02-09 2053 to update final results]