everybody's doing it
Oct. 16th, 2007 11:52 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
magicicadaout of an odd sense of "less talking, more doing," i have not yet mentioned that i have started the running program again. i am on week 2. the first week i started on an odd day in order to make sure that yoga landed on a rest day. somewhere in there was the second bout of strep, and there have also been a few unscheduled rest days after that. in a linear sense, i think it has been ~3.5 weeks. i do not care. if i have two rest days in a row - so be it! it is better than missing >6 weeks and having to start again from scratch as i am now. to be honest, even the first few weeks felt better. i deliberately started at zero to make sure of a soft start. if my feet hurt, i tape them before and/or after the run. that has only happened a few times. i went to the fair on saturday and walked > 6 hrs before my feet started hurting. the next day was an increase run and i did it :p. mind you, this was an increase to walk 5 min/run 1, but that is 20% running.
i am posting this now because i almost did a very strange thing. i had some unscheduled free time, so i headed home with the thought of doing homework or getting my run in early. i was dressed and putting on my second sneaker before i realized that today was a rest day - before another increase, and it would be a very bad idea to run... i wanted to run more than the schedule said that i should. that alone is cause for happiness. tomorrow i will walk 5/run 2, or as close to it as i am able. that is 40% running. i did a little test last run on the final interval and i was able to run 1.5 minutes fairly easily, so i think i'll be ok. the designers of this program are geniuses. i usually hit a wall at the 3 min run which will be coming next week. perhaps, because this is the 3rd time i've started this program i'll do better. perhaps i will need to repeat a week - i do not care. do you know why? i unexpectedly hit my personal runner's high point on that last interval. i was not expecting it until i got to the 3 minute mark so that was quite a pleasant surprise. also, more exercise = more snack justification. :)
once again, the fair food list:
ribbon fries
charburger
fudgepuppy
deep fried oreos
real coke (trust me, this is a rare treat for me)
life is good, and i have found the spot on campus where they sell $1 ice cream.
i am posting this now because i almost did a very strange thing. i had some unscheduled free time, so i headed home with the thought of doing homework or getting my run in early. i was dressed and putting on my second sneaker before i realized that today was a rest day - before another increase, and it would be a very bad idea to run... i wanted to run more than the schedule said that i should. that alone is cause for happiness. tomorrow i will walk 5/run 2, or as close to it as i am able. that is 40% running. i did a little test last run on the final interval and i was able to run 1.5 minutes fairly easily, so i think i'll be ok. the designers of this program are geniuses. i usually hit a wall at the 3 min run which will be coming next week. perhaps, because this is the 3rd time i've started this program i'll do better. perhaps i will need to repeat a week - i do not care. do you know why? i unexpectedly hit my personal runner's high point on that last interval. i was not expecting it until i got to the 3 minute mark so that was quite a pleasant surprise. also, more exercise = more snack justification. :)
once again, the fair food list:
ribbon fries
charburger
fudgepuppy
deep fried oreos
real coke (trust me, this is a rare treat for me)
life is good, and i have found the spot on campus where they sell $1 ice cream.
![[identity profile]](https://www.dreamwidth.org/img/silk/identity/openid.png){kind=small}
no subject
Date: 2007-10-17 04:10 pm (UTC)Week 1
Monday - Rest. You will have two rest days per week. If you feel you need more rest days, take them. In these early stages you do not want to do more than your body is ready for.
Tuesday - Walk for 30 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breath heavier than normal, but you should no be out of breath.
Wednesday - Walk for 30 minutes at a comfortable pace. Same workout as yesterday.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday - Rest. Let your body recover from its first encounter with running.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday - Walk/Jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for 5 minutes and jog for 1 minute. You will start making consistent increases in the time of your running intervals.
Week 2
Monday - Rest. Every Monday is a rest day in this program.
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday - Walk/Jog for 30 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.
Friday - Rest or cross train. Either totally rest or engage in another activity such as biking or swimming.
Saturday - Walk/Jog for 30 minutes. Another increase here. Walk for 5 minutes and jog for 2 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Week 3
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short ( 10 – 15 seconds ) walking breaks in your 3-minute jogging interval.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday - Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Another increase today.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.
Week 4
Monday - Rest
Tuesday - Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday - Rest or cross train.
Saturday - Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
no subject
Date: 2007-10-17 08:27 pm (UTC)The Week 3 Tuesday and the Week 3 Saturday look hard. I think I'll be OK for the first two weeks. We're discussing whether "Monday" will be really-Monday, or really-Friday. Friday's a great rest-day for us since we go straight from work to D&D, but we have Tuesday plans after work a few times a month, so it might be good to have Friday be "Monday" and Tuesday be "Friday".