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Main
Date: 28 Aug 2006 10:53:32
From: Beginning runner
Subject: Working towards week 4
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Today was supposed to be the first day of week 4, but I'm calling it
week three plus. I had to work up to week three from week two, and I'm
going to have to work up to week four.
The program calls for splits of 3 min, 5 min, 3 min, and 5 min,
separated by walks equal to half the time of the run preceding it. I
felt that those walks were not long enough for my condition, so I chose
to make the walks equal to the runs. Well, I did that, but...
The first three-minute run posed little in the way difficulty, but all I
could do for the first five minute run was three minutes. I followed
that by a three-minute walk; at that point I decided to make the next
two splits three minutes, but if I felt that I could do more than three
on the fourth split, I'd go for that.
Nope; the third split was 2:30 (followed by a 2:30 walk), and the fourth
split was 2:10.
I'm not discouraged though; I'm determined. Two months ago, I could
barely do one minute; I got this far through determination, and I'll get
through the entire program eventually. But right now, I'm not concerned
about the entire program; I'm concerned about week four. Once I conquer
that, I'll be concerned about week five.
My plan is to keep trying to increase my times so I can do three minutes
on each of the four splits. Once I do that, I'll work on increasing
splits 2 and 4 to five minutes each. Then I'll start cutting down the
walking periods until I'm able to do what the program calls for on week
four. Once I can do that for an entire week, then I'll move on to week
five.
The inside of my mouth and my lips got quite dry, though, during the
run. Fortunately, I was able to summon up enough saliva to take care of
it.
Oh, the stats:
Distance: 1.23 miles
Time: 19:10
Pace: 15:30
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Date: 29 Aug 2006 10:11:15
From: Ed Prochak
Subject: Re: Working towards week 4
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Beginning runner wrote:
> Today was supposed to be the first day of week 4, but I'm calling it
> week three plus. I had to work up to week three from week two, and I'm
> going to have to work up to week four.
>
> The program calls for splits of 3 min, 5 min, 3 min, and 5 min,
> separated by walks equal to half the time of the run preceding it. I
> felt that those walks were not long enough for my condition, so I chose
> to make the walks equal to the runs. Well, I did that, but...
>
> The first three-minute run posed little in the way difficulty, but all I
> could do for the first five minute run was three minutes. I followed
> that by a three-minute walk; at that point I decided to make the next
> two splits three minutes, but if I felt that I could do more than three
> on the fourth split, I'd go for that.
>
> Nope; the third split was 2:30 (followed by a 2:30 walk), and the fourth
> split was 2:10.
>
> I'm not discouraged though; I'm determined. Two months ago, I could
> barely do one minute; I got this far through determination, and I'll get
> through the entire program eventually. But right now, I'm not concerned
> about the entire program; I'm concerned about week four. Once I conquer
> that, I'll be concerned about week five.
>
> My plan is to keep trying to increase my times so I can do three minutes
> on each of the four splits. Once I do that, I'll work on increasing
> splits 2 and 4 to five minutes each. Then I'll start cutting down the
> walking periods until I'm able to do what the program calls for on week
> four. Once I can do that for an entire week, then I'll move on to week
> five.
>
> The inside of my mouth and my lips got quite dry, though, during the
> run. Fortunately, I was able to summon up enough saliva to take care of
> it.
>
> Oh, the stats:
>
> Distance: 1.23 miles
> Time: 19:10
> Pace: 15:30
you are taking exactly the right approach. A training plan is a
guideline to follow, especially for beginners. Keep up the training.
A good run for good health.
Ed
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Date: 30 Aug 2006 13:07:21
From: bluezfolk
Subject: Re: Working towards week 4
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Beginning runner wrote:
> Today was supposed to be the first day of week 4, but I'm calling it
> week three plus. I had to work up to week three from week two, and I'm
> going to have to work up to week four.
>
> The program calls for splits of 3 min, 5 min, 3 min, and 5 min,
> separated by walks equal to half the time of the run preceding it. I
> felt that those walks were not long enough for my condition, so I chose
> to make the walks equal to the runs. Well, I did that, but...
>
> The first three-minute run posed little in the way difficulty, but all I
> could do for the first five minute run was three minutes. I followed
> that by a three-minute walk; at that point I decided to make the next
> two splits three minutes, but if I felt that I could do more than three
> on the fourth split, I'd go for that.
>
> Nope; the third split was 2:30 (followed by a 2:30 walk), and the fourth
> split was 2:10.
>
> I'm not discouraged though; I'm determined. Two months ago, I could
> barely do one minute; I got this far through determination, and I'll get
> through the entire program eventually. But right now, I'm not concerned
> about the entire program; I'm concerned about week four. Once I conquer
> that, I'll be concerned about week five.
>
> My plan is to keep trying to increase my times so I can do three minutes
> on each of the four splits. Once I do that, I'll work on increasing
> splits 2 and 4 to five minutes each. Then I'll start cutting down the
> walking periods until I'm able to do what the program calls for on week
> four. Once I can do that for an entire week, then I'll move on to week
> five.
>
> The inside of my mouth and my lips got quite dry, though, during the
> run. Fortunately, I was able to summon up enough saliva to take care of
> it.
>
> Oh, the stats:
>
> Distance: 1.23 miles
> Time: 19:10
> Pace: 15:30
Keep up the good work. Remember its not how fast you go or even how
far you go, whats important especially at this stage the the total
amount of time you spend exercising. Keep us informed of your
progress, and we'll try to keep you motivated.
Eric
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Date: 30 Aug 2006 13:27:05
From: Beginning runner
Subject: Re: Working towards week 4
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In article <1156968441.446125.194490@p79g2000cwp.googlegroups.com >,
"bluezfolk" <ericreh@yahoo.com > wrote:
> Keep up the good work. Remember its not how fast you go or even how
> far you go, whats important especially at this stage the the total
> amount of time you spend exercising. Keep us informed of your
> progress, and we'll try to keep you motivated.
Well, today I managed to get three miles in the first three splits, and
lost count of the splits, so I didn't try the fourth, thinking that I
had done four. I didn't realize my error until I got home and looked at
the data on the iPod. *sigh* Well, Friday's another day, and I'll be
out there then--this time remembering to count properly.
Thanks for the encouragement.
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Date: 30 Aug 2006 23:33:17
From: bj
Subject: Re: Working towards week 4
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"Beginning runner" <bogus@invalid.com > wrote in message
news:bogus-010FC3.13270530082006@news.west.cox.net...
>
> Well, today I managed to get three miles in the first three splits, and
> lost count of the splits, so I didn't try the fourth, thinking that I
> had done four. I didn't realize my error until I got home and looked at
> the data on the iPod. *sigh* Well, Friday's another day, and I'll be
> out there then--this time remembering to count properly.
>
> Thanks for the encouragement.
Remember, this is a long (life-long) term project, overall. So don't sweat
any mistakes like this, or minor setbacks, or "going too slow", or needing
extra rest day(s), etc. Sometimes you just have to pay attention to your
body & chill.
I can usually tell how many laps I've done (or how many miles, or whatever)
by time -- I'm slow enough that it's obvious.
Best wishes.
bj
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Date: 30 Aug 2006 18:41:43
From: Beginning runner
Subject: Re: Working towards week 4
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In article <1fpJg.4052$N84.2190@trnddc08 >,
"bj" <bjones44@bellatlantic.net > wrote:
> > Well, today I managed to get three miles in the first three splits,
> > and lost count of the splits, so I didn't try the fourth, thinking
> > that I had done four. I didn't realize my error until I got home
> > and looked at the data on the iPod. *sigh* Well, Friday's another
> > day, and I'll be out there then--this time remembering to count
> > properly.
> >
> > Thanks for the encouragement.
>
> Remember, this is a long (life-long) term project, overall. So don't
> sweat any mistakes like this, or minor setbacks, or "going too slow",
> or needing extra rest day(s), etc. Sometimes you just have to pay
> attention to your body & chill.
I may comment on it, but I'm not sweating it. All I have to do is look
back a few months or even a few weeks, and I can see that I've
progressed.
Today I ran three 3-minute splits, with two 3-minute splits separating
them. A month ago, I couldn't have done even one three-minute split.
> I can usually tell how many laps I've done (or how many miles, or
> whatever) by time -- I'm slow enough that it's obvious.
If I had been thinking, I would have known it also. Oh well, my next
run will be Friday, and I'll be sure to do four splits; don't know
whether I'll be able to do the full three minutes on the fourth split
then, but by the end of next week at the latest, I'm sure that I'll be
doing it.
Thanks.
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Date: 31 Aug 2006 02:16:06
From: bj
Subject: Re: Working towards week 4
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"Beginning runner" <bogus@invalid.com > wrote in message
news:bogus-31C7CB.18414330082006@news.west.cox.net...
> In article <1fpJg.4052$N84.2190@trnddc08>,
> "bj" <bjones44@bellatlantic.net> wrote:
>> Remember, this is a long (life-long) term project, overall. So don't
>> sweat any mistakes like this, or minor setbacks, or "going too slow",
>> or needing extra rest day(s), etc. Sometimes you just have to pay
>> attention to your body & chill.
>
> I may comment on it, but I'm not sweating it. All I have to do is look
> back a few months or even a few weeks, and I can see that I've
> progressed.
>
> Today I ran three 3-minute splits, with two 3-minute splits separating
> them. A month ago, I couldn't have done even one three-minute split.
>
>> I can usually tell how many laps I've done (or how many miles, or
>> whatever) by time -- I'm slow enough that it's obvious.
>
> If I had been thinking, I would have known it also. Oh well, my next
> run will be Friday, and I'll be sure to do four splits; don't know
> whether I'll be able to do the full three minutes on the fourth split
> then, but by the end of next week at the latest, I'm sure that I'll be
> doing it.
>
> Thanks.
Well, good luck with it all.
When I think back just a few years (I really only started outdoor
walking/running 6 years ago, after my dog died & I got cancer -- I had to
get *out* of the house & I also *had* to exercise because of diabetes) --
and how little I could do then -- & here I am planning another half marathon
and my 4th or 5th 10-miler. Time & keeping at it, really does have results.
bj
(the reason for the "4th or 5th" is that one was last year's Army "Ten
Miler")
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Date: 30 Aug 2006 19:53:09
From: Beginning runner
Subject: Re: Working towards week 4
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In article <GDrJg.5491$p23.4802@trnddc04 >,
"bj" <bjones44@bellatlantic.net > wrote:
> Well, good luck with it all.
Thanks.
> When I think back just a few years (I really only started outdoor
> walking/running 6 years ago, after my dog died & I got cancer -- I
> had to get *out* of the house & I also *had* to exercise because of
> diabetes) --
I know what you mean about diabetes; I have it too. Was diagnosed three
years ago, and put on medication two years ago. Glad you survived the
cancer, and sorry to hear about your dog.
> and how little I could do then --
*nod* And as I said, even after only one month, can see how much I've
improved--and even more so after three or four months.
> & here I am planning another half marathon and my 4th or 5th
> 10-miler. Time & keeping at it, really does have results.
Congratulations! I don't know whether I'll ever get past 5K, but I'll
certainly be trying to do do 10K and half marathons. And who knows?
maybe some day a full marathon. But starting at age 63 doesn't give me
too much time. <g >
> bj
> (the reason for the "4th or 5th" is that one was last year's Army "Ten
> Miler")
I'm not sure what you mean. You're not sure whether the army's 10 miler
counts?
BTW, the last time I ran before this year was in May 1983, just before I
retired from the army--and that was only two miles.
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Date: 31 Aug 2006 04:12:30
From: bj
Subject: Re: Working towards week 4
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"Beginning runner" <bogus@invalid.com > wrote in message
news:bogus-AE7007.19530930082006@news.west.cox.net...
> In article <GDrJg.5491$p23.4802@trnddc04>,
> "bj" <bjones44@bellatlantic.net> wrote:
>
>> Well, good luck with it all.
>
> Thanks.
>
>> When I think back just a few years (I really only started outdoor
>> walking/running 6 years ago, after my dog died & I got cancer -- I
>> had to get *out* of the house & I also *had* to exercise because of
>> diabetes) --
>
> I know what you mean about diabetes; I have it too. Was diagnosed three
> years ago, and put on medication two years ago. Glad you survived the
> cancer, and sorry to hear about your dog.
>
Yeah, it was a real bummer of a year -- I also had my 2nd rotator cuff
surgery *before* the bad stuff started! Took me a year to get over that
annus horribilis!
>> and how little I could do then --
>
> *nod* And as I said, even after only one month, can see how much I've
> improved--and even more so after three or four months.
>
>> & here I am planning another half marathon and my 4th or 5th
>> 10-miler. Time & keeping at it, really does have results.
>
> Congratulations! I don't know whether I'll ever get past 5K, but I'll
> certainly be trying to do do 10K and half marathons. And who knows?
> maybe some day a full marathon. But starting at age 63 doesn't give me
> too much time. <g>
>
I didn't even know I was going to do a 5k until the day before -- I signed
up on a whim & found I enjoyed the event-activity. I figured 5k was about
what I'd been doing around my own neighborhood anyway, so why not do it in a
race. I was just shy of 58 then. One thing kinda led to another. I just kept
upping the distance on the "why not?" and "just keep plugging along on the
day" theory, without worrying about my time. I usually have plenty of
company at the back to the pack, too. And even the last finisher gets a
cheer-in.
I plan to keep going until I get up to the x0+ (or, sometimes, the x0-99)
age group category! Besides, being in the old-lady age group even my
middlin-good performance (for my a.g. generally) is often enough to get a
medal or small trophy -- something to decorate my nursing-home-room with
"one of these days".
>> (the reason for the "4th or 5th" is that one was last year's Army "Ten
>> Miler")
>
> I'm not sure what you mean. You're not sure whether the army's 10 miler
> counts?
>
Last year's Army Ten Miler had a security scare -- *after* it started, so
they couldn't hold the start to check it out; the course was changed on the
fly (I have my own theory about how it was done -- by the lead runner) and
the race ended up being an unofficial approximately 11.2 mile "fun run". No
official times, although there was a clock at the "finish" (actually the
original start line).
> BTW, the last time I ran before this year was in May 1983, just before I
> retired from the army--and that was only two miles.
Heh heh.
My brother's retired Army, too -- retired in '87. He was on crutches at the
ceremony from a sprain or something he did during a p.t. test! He's never
been a runner (& has no interest in it) but he's done a lot of Volksmarching
in a lot of places.
My mother lives in an Army retirement home (they take all services; Dad was
Navy), where they have had to learn about "where to store the bicycle"
(fortunately she has an enviably *huge* walk-in closet) -- they'd never been
asked that question before!
bj
p.s. you may find after a while as you get in better shape & do more
exercise that you need some adjustment in your diabetes meds. I hope you are
doing bg testing in relation to your exercise times..
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Date: 30 Aug 2006 22:08:39
From: Beginning runner
Subject: Re: Working towards week 4
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In article <OktJg.4068$XD1.795@trnddc01 >,
"bj" <bjones44@bellatlantic.net > wrote:
> Yeah, it was a real bummer of a year -- I also had my 2nd rotator
> cuff surgery *before* the bad stuff started! Took me a year to get
> over that annus horribilis!
Are you my long-lost twin? I had my right shoulder operated on in Feb
93, and my left one in Aug 03.
> I didn't even know I was going to do a 5k until the day before -- I
> signed up on a whim & found I enjoyed the event-activity. I figured
> 5k was about what I'd been doing around my own neighborhood anyway,
> so why not do it in a race.
I did three 5K walks last year. My best time was, if I recall
correctly, 41:50. The first one I did was the Susan Komen Race for the
Cure; I did it in 48:something clock time, but it took me at least two
minutes just to reach the starting line.
This year, it's on ober 8, and I'm going to enter the one-mile event
and attempt to run it.
> I plan to keep going until I get up to the x0+ (or, sometimes, the
> x0-99) age group category! Besides, being in the old-lady age group
> even my middlin-good performance (for my a.g. generally) is often
> enough to get a medal or small trophy -- something to decorate my
> nursing-home-room with "one of these days".
*smile* My daughter has assured me that if she and her husband have
anything to do with it, I'll never wind up in a nursing home.
The Susan Komen events are all non-competitive, even though they do
provide clocks. So no medals or anything like that.
The first 5K event I entered in which they gave trophies or medals, the
women's overall winner was in the 55+ group; her time was 21:something.
It was not a sanctioned event, so they set their own age groups.
> > BTW, the last time I ran before this year was in May 1983, just
> > before I retired from the army--and that was only two miles.
>
> Heh heh.
But I did it in 17:something, and beat quite a number of people in their
20s.
I just checked the current army physical fitness standards on line; to
pass it, a woman my age would have to run 2 miles in 25 minutes. To max
it, it would take 20 minutes.
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Date: 01 Sep 2006 16:45:28
From: bj
Subject: Re: Working towards week 4
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"Beginning runner" <bogus@invalid.com > wrote in message
news:bogus-38380B.22083930082006@news.west.cox.net...
> In article <OktJg.4068$XD1.795@trnddc01>,
> "bj" <bjones44@bellatlantic.net> wrote:
>
>> Yeah, it was a real bummer of a year -- I also had my 2nd rotator
>> cuff surgery *before* the bad stuff started! Took me a year to get
>> over that annus horribilis!
>
> Are you my long-lost twin? I had my right shoulder operated on in Feb
> 93, and my left one in Aug 03.
>
I had only 3 years between the two ops. Once #1 shoulder had been feeling
really good -- and I could do 15 pushups in a row, which I'd never even
tried before -- #2 shoulder started going south. darnit.
>
> Susan Komen Race for the Cure
I've been to that a few times, but it's such a huge event that I just don't
bother any more -- too much crowd & so on (& it's been a semi-wading event a
couple of times recently) -- but I often sign up anyways.
I certainly wouldn't look at it as a event to try to "do well in"!
Try looking for something smaller. Lots of schools & local charities have
them and it's really more sociable on that smaller scale.
> *smile* My daughter has assured me that if she and her husband have
> anything to do with it, I'll never wind up in a nursing home.
No kids, anyway.
But even my mother would rather not have it on her conscience that I had to
look after her. If & when she moves "downstairs" to the assisted living or
then nursing home wing of the retirement home, I'll be able to visit often
(as I did when my father was there). Heck, the way she's going, I might even
beat her to the "downstairs" & she'll be coming down to visit *me*.
>> > BTW, the last time I ran before this year was in May 1983, just
>> > before I retired from the army--and that was only two miles.
>>
>> Heh heh.
>
> But I did it in 17:something, and beat quite a number of people in their
> 20s.
>
> I just checked the current army physical fitness standards on line; to
> pass it, a woman my age would have to run 2 miles in 25 minutes. To max
> it, it would take 20 minutes.
I can do that!
In fact, I recently did do a 2-mile track race in <20. Busted my butt the
last 100 yds or so because I knew I was close. Any army-eligible youngster
ought to be able to do at least as well. (and there are several area women
my age *& older* who can leave me eating dust at any distances. Fortunately
for my award-collection-"effort", & since some club events give awards in
10-yr age groups, one of them just turned 70.)
bj
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Date: 01 Sep 2006 13:17:55
From: Beginning runner
Subject: Re: Working towards week 4
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In article <IsZJg.22$CL6.19@trnddc06 >, "bj" <bjones44@bellatlantic.net>
wrote:
> > Are you my long-lost twin? I had my right shoulder operated on in
> > Feb 93, and my left one in Aug 03.
> >
>
> I had only 3 years between the two ops. Once #1 shoulder had been
> feeling really good -- and I could do 15 pushups in a row, which I'd
> never even tried before -- #2 shoulder started going south. darnit.
I don't know how many pushups I can do, and I'm too afraid to try to
find out. I suspect that it would be only one or two. The army's
passing requirement for a woman age 62+ is seven.
> > Susan Komen Race for the Cure
>
> I've been to that a few times, but it's such a huge event that I just
> don't bother any more -- too much crowd & so on (& it's been a
> semi-wading event a couple of times recently) -- but I often sign up
> anyways.
>
> I certainly wouldn't look at it as a event to try to "do well in"!
>
> Try looking for something smaller. Lots of schools & local charities
> have them and it's really more sociable on that smaller scale.
I won't be doing it as something "to do well in"; just as something to
do in. It is a good way to test myself in a non competitive environment
while having other people around to give me that little bit of impetus
that I wouldn't have by being alone.
My best-friend's mother and my step mother both had breast cancer (both
are survivors), so it is a meaningful event for me. My best friend and
her mother will be walking the mile this year. (My step mother lives a
few thousand miles from here.)
> > I just checked the current army physical fitness standards on line;
> > to pass it, a woman my age would have to run 2 miles in 25 minutes.
> > To max it, it would take 20 minutes.
>
> I can do that!
>
> In fact, I recently did do a 2-mile track race in <20. Busted my butt
> the last 100 yds or so because I knew I was close. Any army-eligible
> youngster ought to be able to do at least as well.
Let's see; I think that you wrote that you're a 58-year-old woman. To
max it, you would have to run it in 19:54. and 22:48 to pass.
A 17 to 26 year old man needs 13 minutes or faster to max the 2-mile
run; a women in the same age group needs 15:36 or faster. By way of
contrast, a man 62 or older needs 15:42 or faster to max it.
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Date: 01 Sep 2006 20:57:41
From: bj
Subject: Re: Working towards week 4
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"Beginning runner" <bogus@invalid.com > wrote in message
news:bogus-A9FC58.13175501092006@news.west.cox.net...
> In article <IsZJg.22$CL6.19@trnddc06>, "bj" <bjones44@bellatlantic.net>
> wrote:
>
>> I had only 3 years between the two ops. Once #1 shoulder had been
>> feeling really good -- and I could do 15 pushups in a row, which I'd
>> never even tried before -- #2 shoulder started going south. darnit.
>
> I don't know how many pushups I can do, and I'm too afraid to try to
> find out. I suspect that it would be only one or two. The army's
> passing requirement for a woman age 62+ is seven.
>
I can't do any anymore. And I'm not going to try it again anytime soon. I
lost too many months of "training" when I had my second op, followed by
cancer, & don't feel like putting in the time & effort to work up the
strength again!
>> > Susan Komen Race for the Cure
> I won't be doing it as something "to do well in"; just as something to
> do in. It is a good way to test myself in a non competitive environment
> while having other people around to give me that little bit of impetus
> that I wouldn't have by being alone.
>
Smaller local races are also good for this. You don't *have* to worry about
the clock! but it's nice that it's there if you want to guage your
performance & push yourself a bit. And if you do still have some "kick" left
at the end, the sight of the clock may spur you on to beat the next "minute"
tick-over! It's worked for me a few times. Recently I *really* tried hard &
ended up with xx:59. whew!
>> > I just checked the current army physical fitness standards on line;
>> > to pass it, a woman my age would have to run 2 miles in 25 minutes.
>> > To max it, it would take 20 minutes.
>>
>> I can do that!
>>
>> In fact, I recently did do a 2-mile track race in <20. Busted my butt
>> the last 100 yds or so because I knew I was close. Any army-eligible
>> youngster ought to be able to do at least as well.
>
> Let's see; I think that you wrote that you're a 58-year-old woman. To
> max it, you would have to run it in 19:54. and 22:48 to pass.
>
I'm 62 & did 19:47. The age-group winner (also 62 but a few months older
than I am) clocked a 16:06.
(where are these army p.t. standards online??)
> A 17 to 26 year old man needs 13 minutes or faster to max the 2-mile
> run; a women in the same age group needs 15:36 or faster. By way of
> contrast, a man 62 or older needs 15:42 or faster to max it.
At that 2-miler, several of the ten or so 60+ men beat that -- some by a
couple of minutes or so. One of them, who's 65, had pneumonia earlier in the
summer, too. The #2 male finisher, age 26, came in at 9:52. The winning
female, age 39, came in at 13:29 -- and I know we have some faster women in
the club -- but it was a Friday night. :-)
Hey, it *is* a running club!
bj
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Date: 01 Sep 2006 21:26:18
From: Beginning runner
Subject: Re: Working towards week 4
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In article <991Kg.63$%k5.10@trnddc08 >, "bj" <bjones44@bellatlantic.net>
wrote:
> (where are these army p.t. standards online??)
You can access them from here:
<http://www.hooah4health.com/4You/apft.htm >
The tables themselves are PDF files.
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Date: 01 Sep 2006 09:57:34
From: runsrealfast
Subject: Re: Working towards week 4
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Beginning runner wrote:
> Today was supposed to be the first day of week 4, but I'm calling it
> week three plus. I had to work up to week three from week two, and I'm
> going to have to work up to week four.
>
> The program calls for splits of 3 min, 5 min, 3 min, and 5 min,
> separated by walks equal to half the time of the run preceding it. I
> felt that those walks were not long enough for my condition, so I chose
> to make the walks equal to the runs. Well, I did that, but...
>
> The first three-minute run posed little in the way difficulty, but all I
> could do for the first five minute run was three minutes. I followed
> that by a three-minute walk; at that point I decided to make the next
> two splits three minutes, but if I felt that I could do more than three
> on the fourth split, I'd go for that.
>
> Nope; the third split was 2:30 (followed by a 2:30 walk), and the fourth
> split was 2:10.
>
> I'm not discouraged though; I'm determined. Two months ago, I could
> barely do one minute; I got this far through determination, and I'll get
> through the entire program eventually. But right now, I'm not concerned
> about the entire program; I'm concerned about week four. Once I conquer
> that, I'll be concerned about week five.
>
> My plan is to keep trying to increase my times so I can do three minutes
> on each of the four splits. Once I do that, I'll work on increasing
> splits 2 and 4 to five minutes each. Then I'll start cutting down the
> walking periods until I'm able to do what the program calls for on week
> four. Once I can do that for an entire week, then I'll move on to week
> five.
>
> The inside of my mouth and my lips got quite dry, though, during the
> run. Fortunately, I was able to summon up enough saliva to take care of
> it.
>
> Oh, the stats:
>
> Distance: 1.23 miles
> Time: 19:10
> Pace: 15:30
The thing that impresses me the most about you, is that you are willing
to adapt to your conditioning. Most beginners will just stick to the
plan and not adapt. Good job and keep it up!
John
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Date: 01 Sep 2006 12:33:23
From: Beginning runner
Subject: Re: Working towards week 4
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In article <1157129854.720490.294630@m79g2000cwm.googlegroups.com >,
"runsrealfast" <tay01020@yahoo.com > wrote:
> The thing that impresses me the most about you, is that you are
> willing to adapt to your conditioning. Most beginners will just stick
> to the plan and not adapt. Good job and keep it up!
Well, if I can't do what the plan calls for, I have to adapt, don't I?
What do those other people do--keep trying for the goal for the week
without setting intermediate goals? I can't see how that would work.
Oh, by the way, here's today's (Week 3+, day 3) entry:
Drank about twelve ounces of water before going to bed; that was a
mistake. I woke three or four times during the night, and woke up with a
somewhat dry mouth. But one of the side effects of one of my night-time
medicines is dry mouth.
Drank about seven ounces of Gatorade before leaving and took a full
sports bottle of it with me. I drank it during the walks, and after
three walks, I had finished about 2/3 of the bottle. I didn't feel the
need to drink any more after finishing the fourth run, but I did drink
the rest after getting home.
I didn't quite get four 3-minute runs in: the fourth was 2:42.
Time 20:42
Distance: 1.26 miles (just over 2 KM)
Pace: 16:22 min/mi
This pace was almost a minute per mile slower than two days ago (15:30),
when I went only .03 miles shorter distance. But if I had done only 2.5
minutes in the third lap today, as I had done then, I probably would
have equaled or beat that pace. Although I'm paying attention to numbers
(that's in my nature), I'm not obsessing over them. I just use them to
gauge my progress. I know that with continued practice, my performance
will keep getting better.
<end >
And thanks for the compliment.
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Date: 01 Sep 2006 19:49:14
From: Dot
Subject: Re: Working towards week 4
|
Beginning runner wrote:
> In article <1157129854.720490.294630@m79g2000cwm.googlegroups.com>,
> "runsrealfast" <tay01020@yahoo.com> wrote:
>
>
>>The thing that impresses me the most about you, is that you are
>>willing to adapt to your conditioning. Most beginners will just stick
>>to the plan and not adapt. Good job and keep it up!
>
>
> Well, if I can't do what the plan calls for, I have to adapt, don't I?
> What do those other people do--
end up injured.
BTW, I've also been impressed by your attention to detail, esp. since I
tend to just go run.
> This pace was almost a minute per mile slower than two days ago (15:30),
> when I went only .03 miles shorter distance. But if I had done only 2.5
> minutes in the third lap today, as I had done then, I probably would
> have equaled or beat that pace. Although I'm paying attention to numbers
> (that's in my nature), I'm not obsessing over them. I just use them to
> gauge my progress. I know that with continued practice, my performance
> will keep getting better.
Good approach. That will pay benefits in long run.
Dot
--
"Magic rocks and roots - the ones that trip you but you can never find
afterwards" - Matt Carpenter
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Date: 01 Sep 2006 13:25:03
From: Beginning runner
Subject: Re: Working towards week 4
|
In article <_80Kg.24791$5i3.4753@bgtnsc04-news.ops.worldnet.att.net >,
Dot <dot.h@#duh?att.net > wrote:
> BTW, I've also been impressed by your attention to detail, esp. since
> I tend to just go run.
That's what I did when starting out; it didn't work because I was too
out of shape.
I actually thought that I could simply start up where I had left off 23
years earlier; silly me. <g >
The two major jobs I had in my lifetime required attention to detail.
One was conducting security compliance inspections in the army. The
other was testing commercial software before it was released for sale.
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Date: 02 Sep 2006 19:16:20
From: Donovan Rebbechi
Subject: Re: Working towards week 4
|
On 2006-09-01, Beginning runner <bogus@invalid.com > wrote:
> This pace was almost a minute per mile slower than two days ago (15:30),
> when I went only .03 miles shorter distance. But if I had done only 2.5
> minutes in the third lap today, as I had done then, I probably would
> have equaled or beat that pace. Although I'm paying attention to numbers
> (that's in my nature), I'm not obsessing over them. I just use them to
> gauge my progress. I know that with continued practice, my performance
> will keep getting better.
That's great. One thing that's really important to keep in mind with your training
runs is:
It's not a race.
Just aim to complete the run. Pace doesn't matter a whole lot.
Cheers, and keep it up!
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 01 Sep 2006 14:07:12
From: runsrealfast
Subject: Re: Working towards week 4
|
Beginning runner wrote:
> Well, if I can't do what the plan calls for, I have to adapt, don't I?
> What do those other people do--keep trying for the goal for the week
> without setting intermediate goals? I can't see how that would work.
Gee i wish some others in this group would use their own brains to
figure stuff out. Nice job keep it up!
John
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Date: 02 Sep 2006 09:44:00
From: Ed Prochak
Subject: Re: Working towards week 4
|
Beginning runner wrote:
> In article <1157129854.720490.294630@m79g2000cwm.googlegroups.com>,
> "runsrealfast" <tay01020@yahoo.com> wrote:
>
> > The thing that impresses me the most about you, is that you are
> > willing to adapt to your conditioning. Most beginners will just stick
> > to the plan and not adapt. Good job and keep it up!
>
> Well, if I can't do what the plan calls for, I have to adapt, don't I?
> What do those other people do--keep trying for the goal for the week
> without setting intermediate goals? I can't see how that would work.
>
> Oh, by the way, here's today's (Week 3+, day 3) entry:
>
[]
> I didn't quite get four 3-minute runs in: the fourth was 2:42.
>
> Time 20:42
> Distance: 1.26 miles (just over 2 KM)
> Pace: 16:22 min/mi
>
> This pace was almost a minute per mile slower than two days ago (15:30),
> when I went only .03 miles shorter distance. But if I had done only 2.5
> minutes in the third lap today, as I had done then, I probably would
> have equaled or beat that pace. Although I'm paying attention to numbers
> (that's in my nature), I'm not obsessing over them. I just use them to
> gauge my progress. I know that with continued practice, my performance
> will keep getting better.
> <end>
>
Progress in running or any sport is not linear. You body does better
somedays and worse others. (There is some basic truth in the old
biorythms fad.)
Look at your progress long term, not day by day. Compare for example
you total time running in your fifth week (that's where you are now
right?) versus your first week. Right now your basic goal is getting
out there for around 30minutes each run, three days a week. From your
posts, that may take some time (months). Record it, but then ignore the
pace right now as far as measuring progress. It is time-on-feet that
should be your measuring stick in this part of your running career.
That running plan is a nice tool, but make sure you just go out and
enjoy the run. Otherwise you may get frustrated and stop running before
the year is out. We may not hear of your first race until spring, but
we do want you to read your race report. So have fun on your run.
See you on the road.
Ed
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Date: 02 Sep 2006 09:56:21
From: Beginning runner
Subject: Re: Working towards week 4
|
In article <1157215439.980420.94200@74g2000cwt.googlegroups.com >,
"Ed Prochak" <edprochak@gmail.com > wrote:
> Look at your progress long term, not day by day.
I do both, but give more credence to the long term. For the day by day,
I try to figure out what differences there were--amount of sleep,
what/when I ate, hydration, just felt like crap, etc., to see if there's
a pattern.
> Compare for example you total time running in your fifth week (that's
> where you are now right?) versus your first week.
Well, depends on how one counts. in absolute time, I'm probably in my
eighth week, but in terms of the program, I'm between weeks three and
four.
But I can definitely see an overall improvement. When I started week
three, I couldn't do a three minute run after a 90 second one (separated
by a 90 second walk); now I can do three three-minutes, and almost a
fourth. And I expect that when I try it again on Monday, I'll do four
three-minute splits (separated by three minute walks).
> That running plan is a nice tool, but make sure you just go out and
> enjoy the run. Otherwise you may get frustrated and stop running
> before the year is out. We may not hear of your first race until
> spring, but we do want you to read your race report. So have fun on
> your run.
<smile > Thanks.
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Date: 05 Sep 2006 08:44:59
From: Ed Prochak
Subject: Re: Working towards week 4
|
bj wrote:
> "Donovan Rebbechi" <abuse@aol.com> wrote in message
> news:slrnefjm44.df8.abuse@panix2.panix.com...
> >
> > That's great. One thing that's really important to keep in mind with your
> > training
> > runs is:
> >
> > It's not a race.
> >
> > Just aim to complete the run. Pace doesn't matter a whole lot.
> >
>
> Sometimes it's like that in a race, too.
> bj
SO TRUE. so true. 8^)
ed
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Date: 05 Sep 2006 16:30:13
From: bj
Subject: Re: Working towards week 4
|
"Ed Prochak" <edprochak@gmail.com > wrote in message
news:1157471098.813180.242270@h48g2000cwc.googlegroups.com...
>
> bj wrote:
>> "Donovan Rebbechi" <abuse@aol.com> wrote in message
>> news:slrnefjm44.df8.abuse@panix2.panix.com...
>> >
>> > That's great. One thing that's really important to keep in mind with
>> > your training runs is:
>> >
>> > It's not a race.
>> >
>> > Just aim to complete the run. Pace doesn't matter a whole lot.
>> >
>>
>> Sometimes it's like that in a race, too.
>> bj
>
> SO TRUE. so true. 8^)
> ed
>
I did one (15k) this weekend that I was just happy to finish standing up &
not need the medics at the local town fair! One of my crappier finishes but
not the absolute worst. Still, it was also a PR for the distance -- I've had
3 of those so far this year, because of 3 new-for-me slightly-oddball
distances. (I'm at the age when I'll take any PR I can get anyhow!).
:-)
bj
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