2014 to Gold

[PatriciafromCO]

wk 6 completed I really didn't think I was ready but it went well, when I just let go of "watching time" and just focused on enjoying the run as far as I could go.. added 1 mile sprint training at the end and feel myself getting stronger ...

 

[CES]

It's really neat to watch your progress and commitment

 

[PatriciafromCO]

wk 7 day 1 up to 20 minute Run/1 minute walk/9 minute run and then 1 mile sprint training 45 seconds at 5mph with a 2 minute sometimes walk at 2mph or am trying to keep a light jog during that time at 3mph... I hope in the end I can run a steady 4mph pace (still keeping a day of rest in between just posted late for the last run)

 

[PatriciafromCO]

wk 7 day 2 done.... finished with 1 mile sprint training working my way up 5.7 mph on the sprints feeling comfortable.. loved to get to 6 mph on the sprints..

 

[PatriciafromCO]

week 7 completed whoo hooo.....

 

[PatriciafromCO]

tiny step by step

 

[PatriciafromCO]

wk 8 day 1 for some odd reason the app never cued the 26 minute mark break and eventually my internal time clock went off to take a look to see where I was .. it was at 35 minutes and the training run is only 30 minutes ... consider training completed for the day... 2 more training days for this week and I'll be moving on to the 10K training How crazy is that lol ...

 

[PatriciafromCO]

wk 8 completed... 5K training completed... had a midnight run through the streets of Chicago whoo whoo and nailed it 30 minute run @ 4 mph with a few speed bumps at 4.5 mph ....... never would of thought I could finish so strongly from where I began... (thanks for the support )

two days rest/recovery and moving on to 8 wk 10k training

 

[CES]

tiny step by step
View attachment 335998

I love this!

 

[PatriciafromCO]

Wk1 Day 1 10K training... 20 minute tempo run was fun to start off really slow and graudullay increase to beyond your best speed then decress down back to your slowest pace to the end of the run... "fun"

""10k training program is designed to get you into shape to run a comfortable 10 km distance by the end of 8 weeks. Each week of this program consists of 4 training days which vary in length from 30 to 70 minutes. Some workouts focus on speed, others endurance, others pace. ""

 

[PatriciafromCO]

wk 1 day 2 speed training 3 min runs 4 to 4.5 mph / 3 min jogs 2.8 to 3.5 mph 12 minutes .. liked it... will continue to up my run speed and jog speed as I go along... goal.. "would like to build up to feel comfortable to hit 6 mph's here and there"

 

[PatriciafromCO]

Wk 1 day 3 20 minute tempo run.. Nailed it strong all the way through... Huge huge difference now,,, the change in confidence level now going into a run that 20 minutes goes by so fast am not even worried about it "knowing now how fast time will pass, compared to where I began that I so so struggled at 1 minute 30 seconds and felt I couldn't push past struggling to get further mainly because I couldn't see the end before ...

 

[PatriciafromCO]

wk1 10K completed... nice 30 minute pace run..

 

[PatriciafromCO]

wk 2 day one 20 minute tempo run.. will say I love this training the best pushed a little harder this time and felt it,, seem to be recovering well from it...

got to test my ability unexepectantly today.. let the dogs out in the free play area and realized the front gate was open where the contractors were lol ... I Was Running as the dogs were heading in that direction.. Arka we still working on distance commands , and Adele realized quickly that the gate was open but responded to "wait" and was able to zoom down there before Arka noticed it was open to start towards it.. being right there at the gate Arka could respond to the wait command as I shut the gate... Was pretty cool to cover so much ground at a dead run and feel comfortable for doing it... "that was a good feeling to be able to do it"

 

[PatriciafromCO]

wk 2 day 2 speed training still trying to figure out which days to rest on a 4 day training week so will take a day off and use the speed training for pushing myself as hard as I can to need a recovery day. 3 minute run @ 4.5 mph is comfortable now, so will try 5 mph next week ... and see how far I get on day 3 doing the 25 minute run at 4 mph ...

 

[PatriciafromCO]

WK 2 Day 3

 

[CES]

It's very cool to see how much progress you've made

 

[PatriciafromCO]

Thank you CES "it has a sense of fun not knowing where you will end up" lm not a runner so technical my I can't fail . completed WK 2

 

[PatriciafromCO]

WK 3 day 1 30 minute tempo run.
3.4 mph start. highest 4.5 . Like the gradual increase and decline

 

[PatriciafromCO]

WK 3 day 2 speed trng. 6 three minute sprints with 3 minute jogs. Last 3 sprints I tried at 5 mph. Completed two and the last one I fell back to 3mph on the last minute . Felt good to get that far. Rest day today