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.
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.
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.
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.
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
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
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
