You are currently browsing the category archive for the 'Post Couch-to-5k' category.
There were only two runs again this week as I had a busy weekend of working which wore me out to the point of needing a few days rest. I ran Tuesday and Thursday and while it is still difficult I think I’m starting to win the mind games. I’ve been trying to go into the workouts telling myself that I can make it and while running I try and just keep my mind occupied on other things so that I wont be obsessing over the amount of time left. My pace is still pretty slow but I’ve been mixing some intervals into the last 10 minutes of the run so that I try and run faster for 30 seconds and then slow back down for 30 to 60 seconds. Hopefully that will help my endurance and pace in the long haul.
Here are the Garmin stats for my two days of running:
Avg Pace during the 30 minute run: 1 mile in 14 minutes 4 seconds
Avg Speed: 4.3 mph
Avg HR: 153 bpm
Total Distance Run For The Week: 5.18 Miles
Total Calories Burned: 568
Total Exercise Time For The Week: 1 hour 14 minutes
In the above figures I averaged the pace and avg speed for my 30 minutes of running but the other numbers are based on the complete exercise time which is 36 minutes per day. See you next week! 
Blogged with the Flock Browser
I only made it through two days of running this week and I have to say that the first day was extremely hard. There were points where I wanted to quit but I pushed through the fatigue and made it the entire 30 minutes. 
I’m not getting any faster, it seems that my pace varies greatly from day to day. I’ll just keep pushing, though, and after a few weeks I’ll start looking at increasing my pace. I may add an extra day this week, running just a mile to work on speed and endurance, but I’m not sure just yet.
Anyway, here is what my Garmin is telling me that I accomplished in the two days I ran:
Average Pace during the 30 minutes of running: 1 mile in 13 minutes 55 seconds
Avg Speed: 4.3 mph
Avg HR: 153 bpm
Total Distance Run For The Week: 5.14 Miles
Total Calories Burned: 577
Total Exercise Time For The Week: 1 hour 14 minutes
In the above figures I averaged the pace for my 30 minutes of running but the other numbers are based on the complete exercise time which is 36 minutes per day. That’s it for this post, I hope your running is going well.
Blogged with the Flock Browser
Well, I haven’t reached a point where I have run 5k yet but I have achieved 30 minutes of continuous running which I’m pretty happy with. It’s hard for me yet, I still have to fight with my mind and tell myself internally that I can make it. Even though it’s a struggle I do make it through the 30 minutes. I’m sure that’ll get better after some consistency in my fitness program.
From the next few months I plan on continuing with my 30 minutes of running 3 times a week, with a possible extra day or two in there where I may just run a mile to try and help increase my stamina/endurance and running speed. During this time my three days are going to be Sunday, Tuesday, and Thursday for my 30 minute running days. My program will be the following:
1 minute warmup.
30 minute jog.
1 minute fast walking-recovery
5 minute cooldown.
If I can work in another day or two where I run a mile I plan on pushing myself during those runs as a way of increasing my endurance and speed.
The last two weeks my average pace has been about 13 minute miles for the 30 minute run portion with average heart rates between 150 bpm and 165 bpm during those runs. So, while I’ve reached a good point so far, in that I can run 30 continuous minutes now, I still have a lot of work to do because I want to get my speed to between 9 and 10 minute miles.
I plan on/hope to post my progress and stats at least twice a week from here on out so keep on checking back and thanks for the words of encouragement from everyone.
