Training Targets – Week 3

And, Training Report, Day 11 – 9/28.

Despite my lack of weight lost over the previous week, I refuse to get discouraged. Today had a good reason for that, as my weight circuit required noticably higher weights to achieve the same level of fatigue.  I also moved my running intervals this week from the treadmill to the track – which is good for me in forcing myself to move forward for two reasons:

- “Real” Running is more demanding than treadmill running.
- I have to think a lot more about my pacing and foot striking/stride, because those things make a lot more difference on whether my 230lb arse completes my run or vomits on the track. It’s also a little more fun.

Without a doubt, this move to the track for a week will help me get faster (I run way over pace still….) and improve endurance. Anyway – the goal for my 30th birthday may be a sub 30 minute 5k on a treadmill, but the ultimate goal is to be able to run road races effectively. (Don’t judge me – you wouldn’t run 3.2 miles in KS in January either)

So, workout today was good.  The new intervals are two sets of the following: 90 second run, 90 second walk, 3 minute run, 3 minute walk.  This can be adjusted for distance, which breaks down into 200 yd run, 200 yd walk, 400 yd run, 400 yd walk. Since I was on a 135 yd indoor track, I just broke it down into laps.  So, my intervals are actually 270 yds and 675 yds. I am confident that my longer intervals were run at well under a 10 minute mile pace (I’m thinking it was closer to 7:30 mile pace)…and my shorter intervals were all under a 6 minute mile pace. I tacked on an extra two lap interval and two one lap sprints on the end.

This is getting long enough – here’s the goals for this week, which will represent a miraculous accomplishment if I make them all, since family is arriving for Saturday’s wedding – starting tonight.

Tuesday – 45 minutes elliptical, 10 1×1 track intervals (sprints)
This was a good workout, but I’m going to have to change it up for the sake of my knees/ankles holding together. I keep forgetting that it’s easy to over-do it and end up losing ground because it hurts to run. Tomorrow and Friday’s run get changed to treadmill, and I’ll try this again Thursday.
Wednesday – W3D2 +5 on the last interval + weights
Thursday – 45 minutes elliptical, 10 1×1 track intervals (sprints)
Friday – 12 minute interval + 3×3 intervals + weights (then golf…whew!)