Week 6 : Monday : Cool Running
DONE!
Day 15 : 5 m warm-up / 5 min jog / 3 min walk / 8 min jog / 3 min walk / 5 min jog
Total: 29 minutes - walking (11 min) / jogging (18 min)
I finished the workout but I was not able to run all 8 minutes or the last 5 minutes. I changed my speed trying to get closer to the 10 min mile jog – which I’m not even close. The first 5 min jog, I was running at 4.9 when I have been jogging at 3.9. Big difference. When I got to the 8 minute section, I walked 2 minutes of it but kept my speed at my jogging speed. I had brought my jog speed down to 4.0 for those sections. I walked one minute of the last 5 but again kept my speed the same. Monday is hard enough – getting back in the groove after two days off – but then add a speed change… so not a good day as far as keeping my jogging up for the total time. My time ended up being
Total: 34 minutes – walking 19 min / jogging 15 min- I walked an additional 5 minutes at the end.
BUT… my over distance and calorie burn had a good day. I haven’t been getting over 2 miles in the 3o minutes – because I have been walking at a lower rate than a 15 min mile. My total distance today was 2.15 miles which my previous high was last Friday at 1.84 miles. Looking back at my first day of this program, I did 20 minutes with a distance of 1.1 miles. So I AM improving and doing good. My cal burn on that day was 346 and my cal burn today was a whooping 592! I wear a heart rate monitor watch and try to check my pulse every 5 minutes or so. Some days I’m better at checking then others so there is a bit of play on my cal burn.
During the workout I decided to finish up these 9 weeks at my original pace. Then I’ll repeat with another 9 weeks trying to get my speed/distance up. I feel that I’d need to almost start over to be able to run at the 10 min mile pace. I’m sooooo not there yet…. So I’ll just continue with this pace and then repeat.
In the ChiRunning newsletter today, they mentioned a beginner 5k and an immediate 5k class. Ironic on the timing… so going forward, I’m going to work off the premise that I’m running the beginner’s 5k program with the intention of repeating it with an advanced speed.
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