But plan for this week is:
Monday
9 warm-up
12 run/walk of 30:60 intervals
9 cool down
Wednesday
8 warm-up
15 run/walk of 30:60 intervals
7 cool down
Saturday
10 min warm-up
1 mile run/walk of 30:60 intervals
10 min warm-up
Monday, January 10, 2011
Week 2 Plan
Got the stomach flu on Saturday so I didn't run.
Monday, January 3, 2011
2011 Plan - Week 1
Week 1 plan
Monday/Wednesday
5 min warm-up
15 min run/walk at 15:00 min mile (4.0 mph) pace
30 sec run:90 sec walk
5 min cool down
Saturday
5 min warm-up
1 mile run/walk at 15:00 min mile (4.0 mph) pace
30 sec run:90 sec walk
5 min cool down
My plan is to try to accomplish and commit to something achievable, not over the top, and challenging all at the same time. So, I am planning on run/walking a 5K in 9 weeks and a 10K 8 weeks after that.
Mondays and Wednesdays at the gym on the treadmill and Saturday mornings an outside run.
Monday/Wednesday
5 min warm-up
15 min run/walk at 15:00 min mile (4.0 mph) pace
30 sec run:90 sec walk
5 min cool down
Saturday
5 min warm-up
1 mile run/walk at 15:00 min mile (4.0 mph) pace
30 sec run:90 sec walk
5 min cool down
My plan is to try to accomplish and commit to something achievable, not over the top, and challenging all at the same time. So, I am planning on run/walking a 5K in 9 weeks and a 10K 8 weeks after that.
Mondays and Wednesdays at the gym on the treadmill and Saturday mornings an outside run.
Wednesday, September 22, 2010
Phase 1
I'm on a new track...trying a different plan. Isn't that the story of my life. I am going to try to do this plan of getting to the gym, doing something cardio for at least 30 minutes....wait for it...here's the even harder part... 5 times a week
Tuesday, May 18, 2010
Wednesday, March 24, 2010
Ran through that Wall
Don't have a ton of time to update...but I did it.
I planned on 5 then 3, then when I got there at 6:40 and knew I needed to leave by 7:20, I decided to walk/run 15 minutes away and then 15 back. I listened to a "Freeway to 10K" podcast from Podrunner Intervals (which is my favorite podcast for c2anyK). And it had a 5 minute warm-up with then four 4/2 run/walk intervals. I struggled a bit on some of the running, but I was able to do them all.
I honestly didn't plan on running much, but I was amazed to finish at a pace of 13:50/mi. Even though it was a little over 2 miles, it was 30 seconds faster than my PR pace in October for a 5K, so pretty decent.
And...I just showed up...and so glad I did.
My next plan is probably to walk/run with Heels and Hills on Saturday if they are meeting (depending on how early they are meeting). My hope is to do 6 miles, and I'd like to be done by 8 a.m., so I am highly likely to get there earlier (since 6 miles at a 15 minute pace would take 1.5 hours. So, I'd want to start by 6:30 a.m. I think. We'll see...
I'm also strongly considering seeing if my sister would want to join me on the Katy Trail Saturday morning (depending on her plans the night before). I'd like to set up a usual routine again. And Sunday's might end up being better for my long mileage. If I did long miles on Sundays, then 3 on Tuesdays and maybe 3 on Fridays or Saturday long miles, 3 on Monday, 3 on Wednesday...oh that would be better. Thinking outloud again.
So...we'll see...I'm going to check with HnH about Saturday and go from there. Most likely not planning on doing the DRC 5 mile on Saturday.
I planned on 5 then 3, then when I got there at 6:40 and knew I needed to leave by 7:20, I decided to walk/run 15 minutes away and then 15 back. I listened to a "Freeway to 10K" podcast from Podrunner Intervals (which is my favorite podcast for c2anyK). And it had a 5 minute warm-up with then four 4/2 run/walk intervals. I struggled a bit on some of the running, but I was able to do them all.
I honestly didn't plan on running much, but I was amazed to finish at a pace of 13:50/mi. Even though it was a little over 2 miles, it was 30 seconds faster than my PR pace in October for a 5K, so pretty decent.
And...I just showed up...and so glad I did.
My next plan is probably to walk/run with Heels and Hills on Saturday if they are meeting (depending on how early they are meeting). My hope is to do 6 miles, and I'd like to be done by 8 a.m., so I am highly likely to get there earlier (since 6 miles at a 15 minute pace would take 1.5 hours. So, I'd want to start by 6:30 a.m. I think. We'll see...
I'm also strongly considering seeing if my sister would want to join me on the Katy Trail Saturday morning (depending on her plans the night before). I'd like to set up a usual routine again. And Sunday's might end up being better for my long mileage. If I did long miles on Sundays, then 3 on Tuesdays and maybe 3 on Fridays or Saturday long miles, 3 on Monday, 3 on Wednesday...oh that would be better. Thinking outloud again.
So...we'll see...I'm going to check with HnH about Saturday and go from there. Most likely not planning on doing the DRC 5 mile on Saturday.
Tuesday, March 23, 2010
Unedited
Not sure even really where to start or what to say. I want to say something profound that will forever change my slump, but considering I only have like 2 followers, I decided I'd try to do today completely unedited.
I hit a wall.....a big, fat, 15 feet tall wall. And I believe in my heart that running/walking is 90% and I am hit a 100% mental wall. I don't want to run or walk, I don't want to exercise, I don't want to even get dressed. So I need to think of what do I want to do...I want to run a race (well), I want to complete the HnH Half in a time better than last (3:36:18), I want to want to exercise regularly, and I want to lose weight and be fit.
So...tonight on the way to my Tuesday night meeting (starts at 7:30p) I am planning on going to a trail (I love walking/running on trails...as in concrete trails, because you rarely have to deal with crossing streets, but you do have to figure out if it is a safe and well traveled trail) and attempting either 3 or 5 miles. The "either" is that I'd like to do 5 miles, but I am a bit afraid that if I shoot for 5 I'll be more likely to talk myself out of it as being an intangible/I-don't-want-to goal. I mean at a slower pace that'd be like an hour and 15 minutes to an hour and a half. The 3 is totally do-able. My plan is to walk the first and last mile, and run/walk the middle 1 to 3 miles (depending on my goal) at a 2/2 run/walk pace.
OK...unedited...yeah, tonight I'm doing 3. I need to just get out there and do it and 5 will be more than I want to do. So...I can do 3, even at a super slow pace...I can do 3. And I want to be done by close to 7:15, so I need to start by about 6:15, so I need to leave the house (thinking outloud...or typing rather) by 5:45p, so I need to be home by 5:15p, so I need to pick up Izzy by 4:45p, oh, no I forgot I'm doing TAKS tutoring until 5p. So...get Izzy by 5:15pm and home by 5:45p walking out the door to be in N. Dallas by 6p so there by about 6:30p. Walk for 45 and then go to meeting. I'm sure all 2 of you appreciate me thinking/typing as I go.
OK...plan set. NO EXCUSES...even if I have to walk only 2 miles for 30 minutes.
Oh, and tentatively, my plan is to do the Heels and Hills Half Marathon on May 2nd. It should be pretty much the same route as the on in the fall, and it is by far one of the flattest routes out there. I'm going to be shooting to have a faster time than last year.
So my plan is doing a run/walk mix by building up mileage as follows:
Tuesdays - 3 miles
Wednesdays - 4-5 miles
Thursdays - 3 miles
Saturdays - 6, 7, 8, 9, 10 over the next 5 weeks
Haven't decided if I am going to do this Saturday's run with the 5 mile DRC, but thought it might be worth it to get me going. I honestly want to run it, but don't feel like hearing David bark orders and tell me to run when I am already doing the best I can. We'll see. My plan is to run/walk the first 5 with a 2/2 ratio then do a 1 mile walk afterwards. Again...we'll see...I'm super not hyped about it. I may go see what the HnH training group is doing Saturday morning. I have a meeting in Dallas at 10:30a, so we'll see.
My new goal is to COMPLETE the Half Marathon, so my primary focus is mileage, not time. Time will come as I work on mileage. In training, first and last mile I am going to force myself to walk it, then I can add on running in the middle miles. I can do mileage...I can do distance...running, I'm not so sure about, so I will focus on what I can do right now.
I hit a wall.....a big, fat, 15 feet tall wall. And I believe in my heart that running/walking is 90% and I am hit a 100% mental wall. I don't want to run or walk, I don't want to exercise, I don't want to even get dressed. So I need to think of what do I want to do...I want to run a race (well), I want to complete the HnH Half in a time better than last (3:36:18), I want to want to exercise regularly, and I want to lose weight and be fit.
So...tonight on the way to my Tuesday night meeting (starts at 7:30p) I am planning on going to a trail (I love walking/running on trails...as in concrete trails, because you rarely have to deal with crossing streets, but you do have to figure out if it is a safe and well traveled trail) and attempting either 3 or 5 miles. The "either" is that I'd like to do 5 miles, but I am a bit afraid that if I shoot for 5 I'll be more likely to talk myself out of it as being an intangible/I-don't-want-to goal. I mean at a slower pace that'd be like an hour and 15 minutes to an hour and a half. The 3 is totally do-able. My plan is to walk the first and last mile, and run/walk the middle 1 to 3 miles (depending on my goal) at a 2/2 run/walk pace.
OK...unedited...yeah, tonight I'm doing 3. I need to just get out there and do it and 5 will be more than I want to do. So...I can do 3, even at a super slow pace...I can do 3. And I want to be done by close to 7:15, so I need to start by about 6:15, so I need to leave the house (thinking outloud...or typing rather) by 5:45p, so I need to be home by 5:15p, so I need to pick up Izzy by 4:45p, oh, no I forgot I'm doing TAKS tutoring until 5p. So...get Izzy by 5:15pm and home by 5:45p walking out the door to be in N. Dallas by 6p so there by about 6:30p. Walk for 45 and then go to meeting. I'm sure all 2 of you appreciate me thinking/typing as I go.
OK...plan set. NO EXCUSES...even if I have to walk only 2 miles for 30 minutes.
Oh, and tentatively, my plan is to do the Heels and Hills Half Marathon on May 2nd. It should be pretty much the same route as the on in the fall, and it is by far one of the flattest routes out there. I'm going to be shooting to have a faster time than last year.
So my plan is doing a run/walk mix by building up mileage as follows:
Tuesdays - 3 miles
Wednesdays - 4-5 miles
Thursdays - 3 miles
Saturdays - 6, 7, 8, 9, 10 over the next 5 weeks
Haven't decided if I am going to do this Saturday's run with the 5 mile DRC, but thought it might be worth it to get me going. I honestly want to run it, but don't feel like hearing David bark orders and tell me to run when I am already doing the best I can. We'll see. My plan is to run/walk the first 5 with a 2/2 ratio then do a 1 mile walk afterwards. Again...we'll see...I'm super not hyped about it. I may go see what the HnH training group is doing Saturday morning. I have a meeting in Dallas at 10:30a, so we'll see.
My new goal is to COMPLETE the Half Marathon, so my primary focus is mileage, not time. Time will come as I work on mileage. In training, first and last mile I am going to force myself to walk it, then I can add on running in the middle miles. I can do mileage...I can do distance...running, I'm not so sure about, so I will focus on what I can do right now.
Wednesday, February 10, 2010
January Goal Update
5K time
My very best time in 2009 was 44:39.0 with a pace of 14:22/mi in the Frisco ISD Gary Burns 5K on October 31st.
Likely - below 40:23 (pace 13:00/mi)
Hopeful - 37:17 (pace 12:00/mi)
Crazy - 35:44 (pace 11:30/mi)
Update: DRC Frigid 5K - 41:03.68 (pace 13:12/mi)
10K time
My PR in 2009 for a 10K was 1:37:00.0 with a pace of 15:39/mi in the H2H 10K in July.
Likely - below 1:33:12 (pace 15:00/mi)
Hopeful - 1:27:00 (pace 14:00/mi)
Crazy 1:20:47 (13:00/mi)
Update: Haven't ran a 10K this year yet
Race, PR, or Place in Monthly for an Event (revising)
Last year, I signed up and raced in an event every month from June to December.
Likely - an event every month
Hopeful - PR in every event
Crazy - Place 50% better than others in one of the divisions (Athena, Age, Women or Overall)
New Goal to replace above goal Monthly/Yearly Mileage
I haven't really tracked my mileage before, but I think as a good goal to replace the monthly event goal is to include monthy/yearly mileage goals.
Likely - 6 miles a week/24 miles a month/312 miles a year
Hopeful - 8 miles a week/32 miles a month/416 miles a year
Crazy - 675 miles a year
Update: 30.41 miles in January (8.63, 7.69, 8.05, 6.04 per week)
Run Weekly/Monthly
Last year, I started walking/running sporadically while sometimes 3 times a week, and other times going for several weeks between walking. I am hoping to bring exercise regularly into my weekly schedule.
Likely - Run/Walk once a week minimum with a one week a month forgiveness making up on the next or previous week totalling 4 times a month, but only of which 2 are in the same week
Hopeful - Run/Walk twice a week minimum with a one week a month forgiveness making up on the next or previous week totalling 8 times a month, but only of which 3 are in the same week
Crazy - Run/Walk three times a week, every week, no exceptions. **All these with a minimum of 1 mile and a minimum of 15 minutes with weeks measured from Saturday to Friday.
Update: Run/Walk three times a week in January.
Mile time/pace
My previous PR in a mile has been 14:20.
Likely - 13:00
Hopeful - 12:00
Crazy - under 11:00
Update: none timed yet
Again, I have really not much of an idea how realistic or crazy these are...but as I find every day, every race, every event...it is all a learning experience.
My very best time in 2009 was 44:39.0 with a pace of 14:22/mi in the Frisco ISD Gary Burns 5K on October 31st.
Likely - below 40:23 (pace 13:00/mi)
Hopeful - 37:17 (pace 12:00/mi)
Crazy - 35:44 (pace 11:30/mi)
Update: DRC Frigid 5K - 41:03.68 (pace 13:12/mi)
10K time
My PR in 2009 for a 10K was 1:37:00.0 with a pace of 15:39/mi in the H2H 10K in July.
Likely - below 1:33:12 (pace 15:00/mi)
Hopeful - 1:27:00 (pace 14:00/mi)
Crazy 1:20:47 (13:00/mi)
Update: Haven't ran a 10K this year yet
Race, PR, or Place in Monthly for an Event (revising)
Last year, I signed up and raced in an event every month from June to December.
Likely - an event every month
Hopeful - PR in every event
Crazy - Place 50% better than others in one of the divisions (Athena, Age, Women or Overall)
New Goal to replace above goal Monthly/Yearly Mileage
I haven't really tracked my mileage before, but I think as a good goal to replace the monthly event goal is to include monthy/yearly mileage goals.
Likely - 6 miles a week/24 miles a month/312 miles a year
Hopeful - 8 miles a week/32 miles a month/416 miles a year
Crazy - 675 miles a year
Update: 30.41 miles in January (8.63, 7.69, 8.05, 6.04 per week)
Run Weekly/Monthly
Last year, I started walking/running sporadically while sometimes 3 times a week, and other times going for several weeks between walking. I am hoping to bring exercise regularly into my weekly schedule.
Likely - Run/Walk once a week minimum with a one week a month forgiveness making up on the next or previous week totalling 4 times a month, but only of which 2 are in the same week
Hopeful - Run/Walk twice a week minimum with a one week a month forgiveness making up on the next or previous week totalling 8 times a month, but only of which 3 are in the same week
Crazy - Run/Walk three times a week, every week, no exceptions. **All these with a minimum of 1 mile and a minimum of 15 minutes with weeks measured from Saturday to Friday.
Update: Run/Walk three times a week in January.
Mile time/pace
My previous PR in a mile has been 14:20.
Likely - 13:00
Hopeful - 12:00
Crazy - under 11:00
Update: none timed yet
Again, I have really not much of an idea how realistic or crazy these are...but as I find every day, every race, every event...it is all a learning experience.
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