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.

22 April 2015

Gym: 22 April

Today was a weight-training day--but I warmed up with a short interval run. Since it was so short, I decided to pick up the pace on the run portions.

Walk/run intervals: 11 minutes total. 3 minutes at 3.5 miles per hour, 1 minute at 7 miles per hour at a 3% incline, 1 minute cool down at 3 miles per hour.

Jacobs Ladder: 4 reps (sets) 30 seconds each.

Then the weight-training.

Chest press: 3 sets 10 reps 70 pounds

Chest fly: 2 sets 10 reps 110 pounds (harder than it seemed when I was just testing weight--started pooping out toward the end of each set)

Lat pulldowns: 3 sets 10 reps 120 pounds

21 April 2015

Gym: 21 April

My goal with the run today was to decrease rest time but maintain "rest" speed and run speed, to bump up distance run in the same amount of time. But I was panting hard after the first few rounds, so I chilled out for a little then picked it back up at the end. If you do the math, my average speed was better when I had a longer rest period. It's hard to draw conclusions, however, since that first run was only 20 minutes plus cooldown, and this was 30 minutes plus cooldown. I'll have to keep track of distance, time, and average speed to help figure out the best rest/run interval for me.

Running on the treadmill, 35 minutes. Total 2.25 miles with an average speed of only 3.8 miles per hour.

First 12 minutes: 2 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour at a 3% incline.

Next 9 minutes: 2 minutes at 3 miles per hour, 1 minute at 4 miles per hour at a 3% incline.

Next 6 minutes: 2 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour at a 3% incline.

Last 3 minutes: 2 minutes at 3 miles per hour, 1 minute at 4 miles per hour at a 3% incline.

Cool down, 5 minutes at 3 miles per hour.


Then 3 sets 10 reps 120 pounds lat pulldowns for good measure. At some point I'll branch out into other weight-training exercises.

17 April 2015

Gym: 17 April

I signed up for a 10K in exactly one month. So I need to start training.

Walk/run, 3 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour and 3% incline. 20 minutes plus 5 minutes cooldown at 3.2 miles per hour.

2 reps 10 sets 120 pounds lat pulldowns. 3rd rep, only 7 reps--arms are still tired from Tuesday.

14 April 2015

Gym: 14 April

10 minute treadmill
13 minutes stationary bike
3 sets 10 reps lat pulldown 120 pounds