18 May 2015

Run: 17 May

I ran a 10K. I finished it at my time target. It was exhilarating, after it was done.

Here are my results.

I did well for me--just doing the 10K is a frakkin' success. My secondary goal was not to come in last, so I made that goal too! I was 10th from last, out of 2,550. But those of us at the end, we worked our asses off to finish, just like the folks at the front of the pack.

Couch to 10K in 4 weeks. I'm stoked.

13 May 2015

Run: 13 May

I decided to finally go on a run outside. I mapped a 6-mile route I wanted to run--I didn't finish it, not remotely.

I discovered (although I'm not surprised) that it's harder for me to maintain a reasonable pace when I'm not on a treadmill. Looking over the data from the activity log on MapMyFitness, my "rest" intervals ended up averaging something around 3.8 miles per hour instead of 3.5 (even though I felt like I was limping through them); the run intervals averaged somewhere close to 9.25 miles per hour instead of the 6.5 I was aiming for (and that is not including the portion of the run that MapMyFitness tells me I ran faster than 12 miles per hour. I might believe that for the first few seconds of a sprint, but not for the time frame it suggests--I was stopped waiting for a red light to turn green so I could cross the road).

That's how even though I only managed a total of 2 minutes or so of running in the almost 22 minutes of the "run," I still managed 1.45 miles. Which only averages about 4 miles per hour--but that's still on track with what I'm aiming for for the 10K on Sunday. I'm hoping I can calm down a little bit so my run portions can be slower but longer.

12 May 2015

Gym: 12 May

50 minutes walk/run on treadmill: 45 minutes intervals of 3 minutes walk at 3.5 miles per hour, 1 minute run at 6.5 miles per hour at 3% incline, 5 minutes cool down at 3.2 miles per hour.

3.42 miles.

06 May 2015

Gym: 6 May

About 30 minutes at the gym today.

Treadmill: 5 minute warmup

Lat pulldowns: 3 sets 10 reps 120 pounds (starting to get too easy--I'm still struggling at the end, but I might need to up the weight or up the reps soon)

Chest press: 3 sets 10 reps 70 pounds (much easier than last time)

Chest fly: 3 sets 10 reps 90 pounds (less weight than the previous time, so I got a third set in, but I was faltering toward the end)

Arm curl: 2 sets 10 reps 60 pounds (the second set was done just a few reps at a time; after the above workouts and the years of not using my biceps, this was harder than I thought it would be)

05 May 2015

Gym: 5 May

1 hour on treadmill, 3.93 miles. Walk/run intervals, 3 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour at 3% incline, 5 minutes cooldown at 3 miles per hour. Some of the run intervals I set at 3.5 miles per hour because I needed to rest a bit longer after the first half hour.

28 April 2015

Gym: 28 April

45 minutes on the treadmill somehow. 3 minutes walk at 3.5 miles per hour, 1 minute run at 6.5 miles per hour on a 3% incline, 5 minute cool down at 3.2 miles per hour. Total 3.08 miles. On pace to finish a 10K in 1.5 hours--if I can keep that pace up for that length of time.