5K Blog: Workout 14 (Pain may be temporary but it still HURTS!)

Schedule: Interval Training (90/210) for 2.2 miles

Result: Workout complete in 34:58

Other: It didn't start out quite the way I wanted. My knee was bothering me just a touch when I ended warmups. After two intervals, I didn't notice the knee anymore. Breathing was a hair difficult in the beginning as well. Fortunately, that improved with time as well.

Despite the shaky start, I had a really good workout. My endurance increased enough this week that I was confident I could have done another 90 second running interval if I needed to.

Please note the 2.2 mile workout was .3 miles short of last week's goal. My sister (Coach Tickle-Squirt) realized I was doing a 10K training schedule and adjusted accordingly. (PRAISE BOB!) However, I think I could have done the extra .3 miles but was damn glad I didn't have to.

Also worth noting: My lungs feel like they were getting stretched out a bit this workout. Hurts a bit but at the end it feels pretty good.

Anywho, for everyone's amusement, here's a picture of me after I finished this workout:

 

5K Blog: Workout 13 (Sweaty & Dirty Just How I Like It!)

Schedule: Interval training 90/210 for 25 minutes.

Results: Workout Complete

Other: I made sure I downed close to a half gallon before the run started and it paid off. This workout was the same as Tuesday's so I pushed it harder today despite the higher temp. I sweated like a pig and some road dust is now on my calves but this was by far the best workout yet.

I'm still glad tomorrow is a rest day, I'm bushed!

5K Blog: Workout 12 (Cross That Out)

Schedule: Circuit training ([5 pushups + 15 situps + 15 squats + 10 jumping jacks] * 3)

Results: Workout complete

Other: I finished in 15-20 minutes. The situps only got difficult on the last circuit. Time to amp it up and I actually should NOT have had coach Tickle-Squirt keep me on the same circuit again. In my defense, I think I was still hurting pretty good from this workout last week.

5K Blog: Workout 11 (That's Better)

Schedule: Interval training. 90/210 for 25 minutes.

Result: Workout complete

I'm not entirely sure I would have been able to complete the 2.5 mile interval but I felt better at the end of today's workout than I did at the 25 minute mark on the last one.

I have had a bit of pain on my left leg at the bottom of the calf muscle. It's where the calf muscle starts connecting with the ligament. However, after stretching it carefully and putting some Icy Hot on it, it's now barely noticeable.

I continue to cough after workouts but I consider that to be a good thing after 20 years of smoking.

5K Blog: Workout 10 (Ouch!)

Schedule: Interval Training (90 second run/210 second walk) 2.5 miles

Result: Workout modified after 25 min/ workout failure after 35 min

Other: It started off really well. The first three intervals went as smooth as silk. (The first mile was in about 14 minutes) The fourth interval was not too bad. However, 45 seconds into the fifth interval I just couldn't go anymore so I changed the inerval to 45/255. However, at the beginning of the seventh interval, I realized I couldn't physically continue. I Terminated the workout and walked back the rest of the way.

How bad off was I? If I walked too fast I would be gasping for air. My legs felt extremely rubbery. I think I hit my wall and in all honesty hitting a wall after about two miles is pathetic. I have a lot of work to do.

A few other things to note:

1. My hydration level was suspect before I started. I thought I was properly hydrated rather than knowing I was properly hydrated.

2. After taking a close look at my workout schedule; I'm convinced it is for a 10K run since the second to last workout is a 6 mile run. A 5K run is only a hair over 3.

3.I've been coughing a bit after this workout. Considering I was still smoking a little over 2 months ago, it is not surprising.

All in all, you learn more from your failures than your successes. I'm getting an abundant instruction after this workout.

5K Blog: Workout 8 (Something less than terrible.)

Schedule: Interval Training ([90 sec run 3 min 30 sec walk] for 15 min)

Results: Workout complete

Other: It's starting to feel like I'm getting somewhere. Don't get me wrong, this was no picnic but running for an entire 90 seconds actually felt like running. At the end of the workout, my thigh muscles felt all like jello, my shoulders hurt and I was gasping for air. Still, I didn't feel totally useless after this one.

I will say this: My calf muscles amaze me. They looked at me and yawned after this workout.

5K Blog: Workout 7 (We All Have Our Crosses To Train)

Schedule: Circuit training ([5 pushups + 15 situps + 15 squats + 10 jumping jacks] * 3 circuits)

Results: Workout complete.

Other: Easier than last time but I'm going to ask coach Tickle-Squirt to do this same circuit 1 more time next week before she starts to ramp it up. My push-ups aren't perfect and the sit-ups are still wear out the gut completely. I am hoping I won't be quite as sore as last week.

5K Blog: Workout 6

Schedule: Interval Training (1 min run/4 min walk 20 min)

Results: Completed workout.

Other: I didn't keep track of distance nor time. Jogged in place during one interval when I was waiting for the Oregon St. Bridge to come down.

I was a little nervous starting out as my left hamstring almost seems pulled. After a good stretching and some "Icy Hot" I was able to run. I also hauled the most stuff in my backpack since I started running. (I'm guessing about 10 lbs of stuff.)

The heat didn't bother me until I stopped. However, after about 15 min I was feeling pretty good. The 4 min walking seemed too long of a rest interval until the last one when I was gasping a bit.

5K Blog: Workout 5 (A Walkabout)

Although I was supposed to do this workout yesterday and have today be a rest period, I decided to walk today. The schedule was for 15-30 minutes. I walked 1 mile which would last at least 15 minutes.

I did do a brisk walk but at this point, doing a walk is simply a reminder to the muscles that they need to work.

Anywho, tune in tomorrow where I run for 1 minute and walk for four for ½ hour. You should be able to hear the panting from where ever you are.

5K Blog: Workout 4 (What The Hell Did I Get Myself Into!?!?)

Scheduled: 45 second run/ 2:15 walk for 2 miles

Results: Workout Complete
Time: 29:59
Avg Speed: 4.0 mph

Other: I was pretty dissapointed with this workout until I thought about the following:

1. I am up to running for 45 seconds at a crack. Three months ago, I wouldn't have been able to do that once in one day much less multiple times.

2. The length of the workout increased by a half mile. The speed will come. It's endurance we're worried about and that can only be done by increasing length/duration with respect to intensity of the workout. I assure you, this one was intense. I truly needed those rest periods to catch my breath. Any faster during the walking and I would have collapsed.

3. I'm trying to undo a life time's worth of abuse. That takes time.

4. I ran into a stiff wind the first half of the run/walk.

5. I had more elevation change. I crossed over the Oregon St Bridge twice.

My lungs didn't feel quite as on fire as the last time.

My hamstrings and qudriceps were a bit tight despite stretching them well.

Stomach is still tight from the cross training.

My calf muscles haven't even flinched the entire time so far.

5K Blog: Workout 3 (The Lungs Strike Back)

Scheduled: 1.6 miles of (30 sec run 2:30 walk)
Results: Workout complete.
Time: 23:40
Avg Speed: 4.1 mph

Other: The chest hurt for this workout and it's not the heart. The old lungs are acting like someone performed "The Bloody Albatross" on us. Still, increasing my speed by a half mph is nothing to sneeze at. Also, I truly am looking forward to the rest day. I need it!

Workout completed on 6-14-12

5K Blog: Workout 2 (Enter The Cross Training)

Schedule: Cross Train ([5 push ups, 15 sit ups, 15 squats, 10 jumping jacks] * 3 circuits)

Results: Completed workout. However, the push ups after the first circuit were not whole. Took my time. Doing the sit ups. Squats and jacks done with minimal difficulty. Worked up a sweat and lungs felt it.

Other: As though I needed evidence for how completely out of shape I am in, this workout is ample evidence. I literally felt as worthless as tits on a bull. I just remind myself this is only the second step in a LOOOONG process.

Also to note: quadriceps and hamstring were tight today but not sore. Will probably feel the squats later.

Workout completed on 6-13-12

5K Blog: Workout 1 (It Begins!)

Schedule: Run 20 sec Walk 2 min 40 sec for 1.5 miles Stats: Workout complete
1.6 Miles 26:41
Avg Speed: 3.60 mph

Other: My right knee felt fine the brace did its job. A little dissapointed by the mph as I was shooting for 4. I might have been dogging it a bit on the walking periods. Muscles felt fine. Heart felt strong. The lungs were getting the workout. That's what I get for abusing them for almost 20 years.

*Addendum* Legs are starting to feel it a little bit 2 hrs after workout.

Workout completed on 6-12-12