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Monday, July 16, 2012

G28K Week 1 Day 1

Hello, faithful followers! Today marks a new day in my exercise regimen. I started the Gateway to 8K program (details can be found towards the bottom of the page at www.c25k.com). This is a 10-week program, and I'm looking forward to building on my success with the C25K program. The first 9 weeks will be interval runs, culminating in the 10th week with solid 50-minute runs. Nine weeks ago, the prospect of running 50 minutes solid sounded daunting; today, it seems well within my reach.

Week One involves a 5-minute warm-up walk, followed by four 7-minute jogs with a 1-minute walk in between. I added a 1-minute walk after the 4th jog before my 5-minute cooldown so I could bring my pace down a little more gradually.

My run for today:
0.00-5.00 - 3.7 mph
5.00-12.00 - 5.5 mph
12.00-13.00 - 4.0 mph
13.00-20.00 - 5.5 mph
20.00-21.00 - 4.0 mph
21.00-28.00 - 5.5 mph
28.00-29.00 - 4.0 mph
29.00-36.00 - 5.5 mph
36.00-37.00 - 4.0 mph
37.00-42.00 - 3.7 mph

I went a total distance of 3.44 miles, which comes out to a 12:12 pace. This is my fastest pace to date. I'm looking forward to improving it.

Have you gotten some exercise in today?

1 comment:

  1. I know you said it doesn't look like a lot of improvement, but you look a lot different now than your first picture so we see it. Good job and it has been motivating for us!