Saturday, August 20, 2011

Week five, coolrunning.

Finally week 5 has come along. I ran Monday, Wednesday and Saturday as follows,

5Brisk five-minute warmup walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

There was a two day gap in between day two and three. I figured I needed a bit of recoup time between days two and three, just like I used to do in between tempo/fast runs and long runs when I did programs. It's four more weeks for me now, and then to take the time for a 5k. I figure it will be about 40 mins, but then again who knows. It's good enough for having sat on my ass for more than a year.

Thursday, August 11, 2011

2.718 mi, 42 mins

Diecisiete dias despues, aun en la semana cuatro de, 5mw, (3mj, 1.5mw, 5mj, 2.5mw)*2, 4mj, 2mw, 2mj, 5mw = 22 mj, 20mw.

distancia, 2.718 mi, sepa cuantas calorias quemadas... voy mas bien por tiempo y distancia, no por kilos (que me sobran como 30, que deberia).

Monday, July 25, 2011

31 minutes @ the treadmill...

It was a more than harder 31:19 mins @ the treadmill... the workout below,

5 min brisk walk,
3 min jog,
1.5 min walk,
5 min jog,
2.5 min walk, (did 1.5 mins instead)
3 min jog, (got kind of tired by the end of this one)
1.5 min walk, (did 2.5 mins to recoup)
5 min jog, (wasn't really sure I'd pull this one off, but I did)
2.5 min walk, (walked about 5 mins after this)
walk enough to complete 2 miles.

I wasn't really sure I'd pull this walk-run off this time, but I did. I'll be repeating this workout every other day until I'm able to do this without losing my breath (or it's feels less strained).

Tonight I believe I will do the walk-punch routine...

Saturday, July 23, 2011

50 minute workout

Today I went up to 50 minutes and 3 miles by warming out 5 minutes, 20 minute punch-walk routine and 20 minute run-walk.

Wednesday, July 6, 2011

30 minute walk with weighted punches.

It's been 3 walk-runs already, 30 minutes each. As I type this, my shaky hands from the last 30-minute walk don't allow me to do it properly. These last two walk runs having been different from the program mentioned early. In the one before last, I picked up my baby for the first fourteen minutes, and jogged for about six minutes in one minute jog, one minute walk intervals. This last one consisted in a 30 minute walk, throwing punches carrying a one-pound weight in each hand, 120 punches per minute. Hence the shaky hands.

I hope I'm box ready soon. I intend to do a 30-minute jog/walk tonight more according to the program, but let's see. I might do the 30 minute jog every other day, and the 30-minute jog/walk on the following days.

Saturday, July 2, 2011

Del sofa a los cinco kilómetros

Ahora que me he comprado mi nueva caminadora, me topé con un post de de como pasar de huevonazo o couch potato a corredor de 5k. No creo que represente un gran reto, y de hecho, este segundo entrenamiento de la semana fue de lo más tranquilo.