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!

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!

G28K Week 3 Day 1

It's hard to believe I'm already on my third week of this program. And what a week it's looking to be! I had a great run this morning, and am looking forward to the next two this week.


Daily stats:
0.00-5.00 - 3.7 mph
5.00-14.00 - 5.5 mph
14.00-15.00 - 4.0 mph
15.00-24.00 - 5.5 mph
24.00-25.00 - 4.0 mph
25.00-34.00 - 5.5 mph
34.00-35.00 - 4.0 mph
35.00-44.00 - 5.5 mph
44.00-45.00 - 4.0 mph
45.00-50.00 - 3.7 mph


Total distance today, 4.18 miles. That comes out to an 11:57-mile. I'm loving it!


Hope you can find time to get some moving in today.

G28K Week 2 Day 3

What a great way to get Friday going! I had so much fun at the gym this afternoon, especially since it seemed considerably easier to get through my workout than the two other days this week. I'm definitely seeing progress, and it's exciting.


Here's how my run broke down today:

0.00-5.00 - 3.7 mph
5.00-13.00 - 5.7 mph
13.00-14.00 - 4.0 mph
14.00-22.00 - 5.7 mph
22.00-23.00 - 4.0 mph
23.00-31.00 - 5.7 mph
31.00-32.00 - 4.0 mph
32.00-35.00 - 5.7 mph
35.00-38.00 - 6.0 mph
38.00-39.00 - 6.5 mph
39.00-39.30 - 7.0 mph
39.30-40.00 - 7.5 mph
40.00-41.00 - 4.0 mph
41.00-46.00 - 3.7 mph


I came just short of 4 miles with a distance of 3.97, which comes out to an 11:35-mile. I'm quite thrilled and am looking forward to seeing how I can improve on this next week.


If you haven't yet, I encourage you to get some movement in today.

G28K Week 2 Day 2

Once again, it's hot outside, and once again I am thankful to be able to go to a gym to do my running. Actually, after dealing with my herniated disc in the beginning of the year, I'm thankful to be upright and doing anything more than shuffling along. God has been very good to me.


My run today:
0.00-5.00 - 3.7 mph
5.00-13.00 - 5.6 mph
13.00-14.00 - 4.0 mph
14.00-22.00 - 5.6 mph
22.00-23.00 - 4.0 mph
23.00-31.00 - 5.6 mph
31.00-32.00 - 4.0 mph
32.00-40.00 - 5.6 mph
40.00-41.00 - 4.0 mph
41.00-46.00 - 3.7 mph


Total distance, 3.86 miles, which comes out to an 11:55 mile. Not bad at all!


Have you been able to move today?

G28K Week 1 Day 1

It's another hot one today with a predicted high of 105 degrees F. I enjoyed running outside last year in Rochester, but I just don't have the desire to do so when it's this hot. If you are going outside in the heat, please be sure to take appropriate precautions so you don't get dehydrated, suffer heat stroke, or something worse.


The running intervals got longer by one minute each today, and what a feeling it is to be running so much! This week marks the first time I've run more than 30 minutes total (32 minutes this week, and increasing the next several weeks).


Here's how it went:
0.00-5.00 - 3.7 mph
5.00-13.00 - 5.5 mph
13.00-14.00 - 4.0 mph
14.00-22.00 - 5.5 mph
22.00-23.00 - 4.0 mph
23.00-31.00 - 5.5 mph
31.00-32.00 - 4.0 mph
32.00-40.00 - 5.5 mph
40.00-41.00 - 4.0 mph
41.00-46.00 - 3.7 mph


My total distance for today, 3.81 miles. That comes out to a 12:04-mile pace.


It's your turn to get moving!

G28K Week 1 Day 3

Here we are at the end of another week of running, and it's been great. I look forward to my runs, and am very thankful I've been able to keep doing them. I don't know as I will necessarily run three days a week forever, but I fully plan to for the next 19 weeks. Beyond that, I'm hoping to get back into P90X, and because of the time commitment and how much energy it uses, I don't know if I will get more than one or two running days in a week for those three months. At any rate, I am excited about being more active, and I'm eager to see what I can add to my activities as the months and years go by.


Here are my stats for today:

0.00-5.00 - 3.7 mph
5.00-12.00 - 5.7 mph
12.00-13.00 - 4.0 mph
13.00-20.00 - 5.7 mph
20.00-21.00 - 4.0 mph
21.00-28.00 - 5.7 mph
28.00-29.00 - 4.0 mph
29.00-31.00 - 5.7 mph
31.00-34.00 - 6.0 mph
34.00-35.00 - 6.5 mph
35.00-35.30 - 7.0 mph
35.30-36.00 - 7.5 mph
36.00-37.00 - 4.0 mph
37.00-42.00 - 3.7 mph


Today I went 3.59 miles, which comes out at a pace of 11:41. It's very exciting to see my pace so far below 12:00. With time, I'm looking forward to getting down to a racing pace of 8:00 or less.


Have you been active today?

G28K Week 1 Day 2

Back to the gym today to continue my running progress. I was hoping to get in, done, and home a little earlier today, but I needed to get my oil changed so I still didn't get home until about 1:20. Leftovers for lunch today, though, so time isn't going to be too big of an issue.


My gerbil belting today:

0.00-5.00 - 3.7 mph
5.00-12.00 - 5.6 mph
12.00-13.00 - 4.0 mph
13.00-20.00 - 5.6 mph
20.00-21.00 - 4.0 mph
21.00-28.00 - 5.6 mph
28.00-29.00 - 4.0 mph
29.00-36.00 - 5.6 mph
36.00-37.00 - 4.0 mph
37.00-42.00 - 3.7 mph


Total distance, 3.49 miles. Average pace, 12:02. It's getting down there!


How's your exercising going?

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?