Day 13

There's a new running schedule for Week 5:

5 minute warmup
5 minute jog
3 minute walk
5 minute jog
3 minute walk
5 minute jog
5 minute cooldown

Map of Day  13:
http://www.runningmap.com/?id=285042

Total distance: 2.33 miles
Total time: 31 minutes

Current weight: 225.5 lbs (4 days in a row with weight loss!)
Walk pace: 16:13 /mi (40 seconds faster)
Run pace: 11:05 /mi (58 seconds faster)

For 6:45 AM it was pretty hot outside.  I was happy with my first two jogging sections, but the last one was mostly up hill and I was really unsuccessful at maintaining a good pace.  I was at about 10:00 /mi for the first two (awesome!) but the last chunk brought my pace WAY down.  : (

On Friday, I jog for 8 minutes, walk for 5, then jog 8.  On Sunday, I jog for 20 without walking.

Day 13 complete!

Day 12

We went to an amazing wedding yesterday.  I'm so excited for Andy and Jennifer!  : ) 

Began my run at about 7:00 AM and I took a different route this time.

Map of Day  12:
http://www.runningmap.com/?id=283681

Total distance: 2.22 miles
Total time: 31.5 minutes

Current weight: 226.5 lbs
Walk pace: 16:58 /mi (slightly faster)
Run pace: 12:03 /mi (quite a bit slower)

I've been having some computer problems (random BSOD supposedly caused by hardware problems).  I have a feeling it is my graphics card, but I'm still trying to figure that out.  I'm writing this up a day after I ran.  Here's hoping I can fix the problem!

Tomorrow morning I start Week 5.  According to other blogs, this is the week that weeds out the men from the boys. 

Day 12 complete!

Day 11

We ran in the Komen Race for the Cure 5K this morning.  It was pretty awesome!  Over 10,000 racers came out to participate.  This isn't the first time that I've run 3.2 miles, but it is the first time I've actually done a 5K race.

I ran Day 2 of Week 4 for the race.  I walked the last 8 minutes and ran the last 20 seconds or so for my wife's picture. 

Map of Day 11:
http://www.runningmap.com/?id=283681

Total distance: 2.40 miles (Up from 2.3 miles)
Total time: 31.5 minutes

Current weight: 228.0 lbs
Walk pace: 17:06 /mi
Run pace: 10:32 /mi

Slightly slower walk pace, but run pace increased by over a minute!  It was pretty toasty and humid outside, so I would like to stick to my early morning runs in the future. 

Obviously, the info above is only for the workout for C25K.  I walked out the rest of the race, with a spurt of running at the very end.  I am pretty excited that I finished the race, and could still breathe and talk!

We went out to IHOP after the race and had some good socializing with our Sunday school class.  Then I went and wandered aimlessly around the mall with Katie!  : )  Now, I'm going to go watch Inception and probably fall asleep and  experience my own dream within a dream.

Day 11 complete!

Day 10

I'm pretty excited for Super 8 to come out.  Evidently there was a super secret early release last night, but I got the memo about 2 hours too late.  I don't really care for watching sports, but the Mavs are playing again tonight and I'm pretty sure we are going to get together with some peeps to watch that (and play Risk: 2210 at the same time).  We were also supposed to finish our Call of Cthulhu session with Marshall tonight, but I have a feeling that will get postponed.

Map of Day  10:
http://www.runningmap.com/?id=283003

Total distance: 2.30 miles
Total time: 31.5 minutes

Current weight: 230.0  lbs (What the heck?! I ate hardly anything yesterday!)
Walk pace: 16:49 /mi
Run pace: 11:41 /mi

Here's the interval schedule for Week 4:
5 minute warmup walk
3 minute jog
90 second walk
5 minute jog
2.5 minute walk
3 minute jog
90 second walk
5 minute jog
5 minute cooldown walk

Walk pace is way down, and run pace is + :30.  I don't know what to think about gaining 3 pounds in a day.  Retarded!  My legs are pretty tight, but that tends to go away by the end of the day.  The morning after is always the worst (I'm leaving you wide open here).

Day 10 complete!

Day 9

Great summer.  So far I have done absolutely nothing.  I tried to do some research on genealogy, but quickly realized that I am at a brick wall with the people that I want to know more about. 

I'm now using two apps with my runs: Nike+ GPS and Couch to 5K

The C25K app is great in that it is completely programed for the specific intervals that I need to be running.  It also has some great record tracking in it.  It puts my run/walk pace on separate graphs.  I like it.  CON:  It stops recording EVERYTHING as soon as I get to the end of my 5 minute cooldown.  On my current route, I am usually 0.05 mi from my house at that point, so the distance and time spent running it tracks is not totally accurate.  Also, sometimes it shows that I'm crossing a street when I'm not....weird.

The Nike+ GPS app is great too, and it fills in for the inadequacies of the C25K app.  The GPS tracking on it is seemingly more accurate.  I can have this running in the background and it will track my full distance for the day.  It is not setup for interval training and does not distinguish between running and walking, so it's pace record is not accurate.

I'll be using these apps to record better my stats for the runs.  The running maps will probably show a slightly different distance that what I actually ran.

Map of Day  9:
http://www.runningmap.com/?id=280749

Total distance: 1.97 miles
Total time: 29 minutes

Current weight: 227.5 lbs
Walk pace: 17:11 /mi
Run pace: 11:09 /mi

I pushed my running speed much more in the first two sections of running.  I took the last 1.5 and 3 minute runs pretty normal, until the last minute of the 3 minute run.  I pushed that pretty hard.

Updating the last weeks worth of posts to include walk/run pace and adjusting time and distance appropriately.

Thus concludes Week 3.

Day 9 complete!

Day 8

Schoooooooooooooooool's out for summer!  The graduation festivities have gotten in the way of my running for this week, but so is life.   : )  I'm really proud of all of the graduating band students.  They are leaders in so many aspects of their lives, and I am gracious for being a part of their education!  I can't wait to see them return next year at Homecoming.

We have church today then we are going to jazz band pianist's solo recital.  I'm very excited for that.  I know she'll do a fantastic job.

Map of Day  8:
http://www.runningmap.com/?id=280749

Total distance: 1.97 miles
Total time: 30 minutes

Current weight: 228.5 lbs (I blame this on Gloria's!)
Walk pace: 17:24 /mi
Run pace: 11:57 /mi

Katie ran with me today and we started at 6:25 AM.  It was fun to run in the morning, but wow does Melissa STINK at that time!  I don't know if dogs had been out takin' care of business the whole morning or what, but it was pretty rank.  Never had to worry about the heat which was nice.  We had to wait on a guy pulling out of his driveway, so that set us back a little, but we added a quick little run at the end to catch back up.  When we reached the halfway point, we were quite a ways behind where I was last run.  We were able to make the second half of our run a little faster to catch up and it worked out great.  I'm really excited the second half was faster...if I want a part to get quicker, this is the part!

My knee is starting to hurt at the beginning and middle of the run, but by the time I get home I don't notice it.  When I go into the doctor for my summer checkup, I'll bring it up and see what he says.  Shins hurt pretty bad at the very beginning of the first jog portion, but it goes away after about a minute and never returns.

I'm so glad for the summer.  Now I feel like I can make the every other day run without any problems.

Day 8 complete!

Day 7

The school year is winding down!  Finished some auditions at the MS today.  Did a little planning at the HS.  More of the same for tomorrow.

Map of Day  7:
http://www.runningmap.com/?id=280749

Total distance: 1.97 miles
Total time: 30 minutes

Current weight: 227.5 lbs
Walk pace: 16:49 /mi
Run pace: 11:40 /mi

A little hot, but not a bad run.  Ran around 6:30 PM.  I'll probably run a little later next time.  Knees are aching pretty badly during and after my runs now, but other than that I'm feeling good.  The pacing changed for Week 3.  It is now run 90 seconds, walk 90 seconds, run 3 minutes, walk 3 minutes.  You rep this twice with a five minute warmup and a five minute cooldown.  I'm thinking that now would be a good time to invest in some real running shoes.

Day 7 complete!