G28K Week 4 Day 3

I finally got Week 4 out of the way today. It just didn't work out to go over the weekend. Oh well, not a big deal. I'm probably going to hit the gym Wednesday and Friday for sure, and possibly Saturday to get Week 5 out of the way. It was a little tough to go this morning, partly because I'd been at work overnight. I have to work the Midnight-8 shift for three weeks, and I'm hoping it doesn't mess me up too badly.

Run for today:
0.00-5.00 - 3.7
5.00-15.00 - 5.5 mph
15.00-16.00 - 4.0 mph
16.00-26.00 - 5.5 mph
26.00-27.00 - 4.0 mph
27.00-37.00 - 5.5 mph
37.00-38.00 - 4.0 mph
38.00-48.00 - 5.5 mph
48.00-49.00 - 4.0 mph
49.00-54.00 - 3.7 mph

Total distance, 4.54 miles. Average one-mile pace, 11:53

If you're able to get out and move today, I highly encourage it.

G28K Week 4 Day 2

There's something to be said for consistency. Today I ended up doing the exact same workout as Wednesday. However, even though I felt great after my workout Wednesday, I feel even better today, which is an encouraging thought. Tomorrow should be interesting as I will be hitting the gym again in order to get caught up for the week. I'd normally prefer to wait at least 36 hours, but the gym isn't open late enough for that. Oh well, this doesn't happen too frequently, so I don't expect it to be a big deal.

With that said, here are my stats for today:

0.00-5.00 - 3.7
5.00-15.00 - 5.5 mph
15.00-16.00 - 4.0 mph
16.00-26.00 - 5.5 mph
26.00-27.00 - 4.0 mph
27.00-37.00 - 5.5 mph
37.00-38.00 - 4.0 mph
38.00-48.00 - 5.5 mph
48.00-49.00 - 4.0 mph
49.00-54.00 - 3.7 mph

Total distance, 4.54 miles. Average one-mile pace, 11:53.

Hope you've managed to find some time to get some exercise in today. Even a little bit will go a long way towards helping you feel better!

G28K Week 4 Day 1

Today should have been Day 2, but as I said in my last post, I didn't have a good running day on Monday. However, I feel that I have more than made up for it. I woke up this morning and felt the best I have all week, and before going to the gym I made an extra point of stretching. I'm on kind of a high at the moment.

So here's how it went today:
0.00-5.00 - 3.7
5.00-15.00 - 5.5 mph
15.00-16.00 - 4.0 mph
16.00-26.00 - 5.5 mph
26.00-27.00 - 4.0 mph
27.00-37.00 - 5.5 mph
37.00-38.00 - 4.0 mph
38.00-48.00 - 5.5 mph
48.00-49.00 - 4.0 mph
49.00-54.00 - 3.7 mph

Total distance, 4.54 miles. Average one-mile pace, 11:53. Woo-hoo!

I hope you've been able to get some activity in today. Even a little bit is good, and the benefits (better health, better attitude) are absolutely worth it!

Running workout

Today was rather frustrating. I was planning to get G28K Week 4 underway, and managed to get through the first running interval of 10 minutes. When it came to the second one, however, I could only make it for 1 minute before the tightness in my legs forced me to slow things down. I ended up doing a few sprints of up to 1 minute each to keep things going a bit, but all in all it wasn't a very impressive morning.

On the plus side, my back was feeling better today. I've had some soreness in my lower back, which, of course, had me concerned. I might have to take things very easy for a week or two to ensure I don't do something to hurt myself again.

Hope you've been able to get some activity in!

G28K Week 3 Day 3

Ever been going through your exercise program and before you've even gotten halfway through you think you're already done? That was today for me. It's a frustrating feeling. However, to a large degree this can be overcome with willpower (I don't recommend forcing yourself through a lifting workout with a torn muscle, or something like that, though). Getting through my second and third running intervals was definitely a battle of the mind, yet I succeeded. Pushing through the increased speed the last five minutes of the fourth interval was also tough, but to my great happiness, I plowed ahead and made it to the end.


Times and speeds today:

0.00-5.00 - 3.7 mph
5.00-14.00 - 5.7 mph
14.00-15.00 - 4.0 mph
15.00-24.00 - 5.7 mph
24.00-25.00 - 4.0 mph
25.00-34.00 - 5.7 mph
34.00-35.00 - 4.0 mph
35.00-39.00 - 5.7 mph
39.00-42.00 - 6.0 mph
42.00-43.00 - 6.5 mph
43.00-43.30 - 7.0 mph
43.30-44.00 - 7.5 mph
44.00-45.00 - 4.0 mph
45.00-50.00 - 3.7 mph

My total distance, 4.35 miles. This translates to a one-mile pace of 11:29.


Depending on how I feel next week, I might be dropping my running speeds down a bit so I can be sure to get through the entire workout. I'll just have to play it by ear and see what happens.


If it's hot where you're at (like it is here), please be safe if you're getting outside. In any case, I encourage you to take advantage of whatever time you have and get some movement in.

G28K Week 3 Day 2

What a day! First I had an appointment with a new chiropractor. I really enjoyed the appointment, and I think I get along with this chiropractor the best out of any I've seen in the last few years. Then I went to Chick-fil-A for the Appreciation Day (and even though my faith leaves me in support of traditional marriage, I went more to support the free speech rights of Dan Cathy). We had a service at church tonight for the annual Family Camp, and after that I finally hit the gym. It was a good run...I am continually amazed at how easy it has become to run for so long.


How it went today:
0.00-5.00 - 3.7 mph
5.00-14.00 - 5.6 mph
14.00-15.00 - 4.0 mph
15.00-24.00 - 5.6 mph
24.00-25.00 - 4.0 mph
25.00-34.00 - 5.6 mph
34.00-35.00 - 4.0 mph
35.00-44.00 - 5.6 mph
44.00-45.00 - 4.0 mph
45.00-50.00 - 3.7 mph


My total distance today was 4.24 miles, which is a one-mile pace of 11:47. Based on the last two weeks, my prediction is that I will hit about 4.35 miles on Friday.


With that, it's time for me to do a little cleaning for company and look at getting to bed.


Hope you've gotten some movement in today!