Today I decided to serious push myself with the 10k training.
5k in 41.3 minutes, second 5k in 43.15 minutes
10k in 1 hour 24 minutes
For the 1st 5k I was able to jog (4.7mph) for a full 5 minutes and then walk (4.3mph) 5 minutes. I was so pleased with this. I've never been able to keep that pace for the entire 3.1 miles. For the second 5k I kept and pushed myself to maintain a 4.5 mph for half mile increments then I'd drop to 4.2 mph. I have room to improve with the second but since I didn't know what to expect from the second 5k, so I'm very pleased that I was basically able to kept the same pace. YAY ME!
AND of course it is Squaturday! I left the Y and forgot to do them but the great thing about squats you can do them anywhere!
Did you know that practically everything you do is either a squat (sitting down and getting up from a chair) or a lunge (walking, getting up from the floor, climbing stairs)? If you keep those squat and lunge muscles in shape you'll be able to keep moving with ease alot longer in life!
Showing posts with label squaturday. Show all posts
Showing posts with label squaturday. Show all posts
Saturday, September 10, 2011
Saturday, September 3, 2011
Y 5k and Squaturday!
I pushed myself, I really (REALLY) want to get my 5k under 40 minutes! I'm so close in a race where I can't see how fast my wogging (walking/jogging) so I push myself. When I'm on the treadmill I just don't go as fast! I'm a visual person so I'm busy watching the speed and time.
Today I made the focus on Speed and time. I'll jog (4.8 mpg) for 10 minutes or 5 minutes. I used that 'little voice' that usually tells me how short of breath I am, or how fast my heart rate is, or how achy my legs are to encourage me. "You CAN do this!" "it's only 3 more minutes you HAVE this" are what the little voice said today!
I got my 5k done in 41.55! not under 40 but still good.
I start out with the incline at a 3 and then after 20 minutes lower it to a 2.5, then down to 2 at 30 minutes. In the last few minutes it gets lowered slowly whenever I need it to 1.5
I feel GREAT for pushing myself and gaining control for that little voice!
I stopped then and did my Squaturday challenge 100 squats! I did sets of 20 with 5 different types of squats!
Today I made the focus on Speed and time. I'll jog (4.8 mpg) for 10 minutes or 5 minutes. I used that 'little voice' that usually tells me how short of breath I am, or how fast my heart rate is, or how achy my legs are to encourage me. "You CAN do this!" "it's only 3 more minutes you HAVE this" are what the little voice said today!
I got my 5k done in 41.55! not under 40 but still good.
I start out with the incline at a 3 and then after 20 minutes lower it to a 2.5, then down to 2 at 30 minutes. In the last few minutes it gets lowered slowly whenever I need it to 1.5
I feel GREAT for pushing myself and gaining control for that little voice!
I stopped then and did my Squaturday challenge 100 squats! I did sets of 20 with 5 different types of squats!
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