Week 1 update.

Tuesday

I got up a 4:00 am.  This was too early.  My run was going good for about a quarter of mile into it.

I then had an back spasm.  Nothing new for me.  After my back surgery in 2008 I have has issues keeping my core in good shape.  It has been 6 months since I worked on it.  This tells me the strength and core work are going to me mandatory.

I walked and tried to run the rest of the plan  I cut out the .25 miles that I had planed.

I ran/walk (mostly walked) 1.86 miles in 33:33 for a pace of 17:46

Wednesday

This was the day for Cross training.  I thought this would be easy.  I was wrong.   I used be able to go an hour on the elliptical.  My plan called for 30 minutes.

I went to the fitness center at my apartment complex.  It has a variety of different methods.  I choose the elliptical.  I set it for cross-training and 30 minutes.  I started out good.  I went 15 minutes and then I felt like I was struggling.  I pushed on.  I went 25 minutes before stopping.  I am out of shape.  That will be changing.

This took a lot of me.  I am going to rest my body tomorrow and move my next run to Friday.

Friday

This was my best workout yet.  I went 2.44 miles and I was able to run more than I have before.  There was still mostly walking, but after I ran for about a block I thought I could go farther.  I had to tell my self that I have to take it slow.  I cannot (or should not) go to fast too far too quick.  So I started to walk with the intention to run again.  

I walked for a few minutes  and then attempted to run.  This time it was half of a block.  my legs just could not keep the run pace up.  I was able to complete the scheduled run with .44 miles extra.  My pace was 17:19.  Getting better.


Sunday


Things are getting better.  I did my first trail walk\run.  I was able to run 3.5 minutes and only the last was an issue.  I have decided that I cannot do a timed interval type training.  This workout was to walk for 5 minutes and run 1 minute.  I had a hard time getting back to running.  If I run as long as I can than I can get more running in.


This was a good workout.  3.44 miles ( My longest) at 16.33 ( my fastest pace)


In this week I cut 2 minutes from my pace and am feeling great about how I am progressing.  I logged 8.7 miles so far.


Next week should be better.