Run Journal #15 - Improving Albeit Slowly

Latest Run (Week 4, Day 4)

No run yesterday, although I did mention I wanted to at least do some brisk walks to keep my body accustomed to being active. Well guess what, I didn't get to do it. :(

Now on to today...and back to regular programming. Here are my running times for today's run:

Interval	6-Minute Jog (min/mi)	4-Minute Walk (min/mi)
Warmup	21:29
1	12:51	19:26
2	12:19	19:26
3	12:38	20:00
Cooldown		18:32

Analysis on today's run:

• (+) I believe this is the first time where I clocked less than 13:00 mins/mi on all my 3 intervals. Best of all, I didn't feel overly tired at any time. An encouragement indeed.
• (+) Also, I clocked my best overall pace during these 4 weeks. My pace today was 15:39 mins/mi, which was slightly better than my previous best of 15:46 mins/mi. I think it helped that I walked less today but I'll take it.
• (-) Still had times when I had to gasp for air, though it wasn't to the point of exhaustion.

Overall, I enjoyed today's run. On a separate note, I signed up for a 'virtual 5Km challenge' with the Runkeeper app, so perhaps I will do an additional interval one of these days if I don't feel too winded. I do have until May 31 to complete the challenge so I won't force the issue. Stay tuned.

Here are my run time history. (Disclaimer: The program I'm working on is not based on any expert recommended training plan.)

*** Denotes personal best

Week 4

Training Program - 3 sets of 6-minute runs and 4 minute walks (30 mins)

Week	Day	Date	Distance (mi)	Duration (min)	Pace (min/mi)	Calories (cal)
4	4	5/10	2.56	40:01	15:39***	268
	3	5/9		No run
	2	5/8	2.77	44:15	15:59	283
	1	5/7	2.54	40:03	15:46	270

Week 3

Training Program

• Day 5: 1 mile run, 0.25 mile walk, 1 mile run
• Day 1 - 3: 4 sets of 5-minute jogs and 3 sets of 4-minute walks (32 mins)

(Disclaimer: This is not based on any expert recommended training plan.)

Week	Day	Date	Distance (mi)	Duration (min)	Pace (min/mi)	Calories (cal)
3	7	5/6		No run
	6	5/5		No run
	5	5/4	2.99	49:36	16:34	299
	4	5/3		No run
	3	5/2	3.03***	49:26	16:18	303***
	2	5/1		DNC*
	1	4/30	2.66	42:38	16:03	270

* Did Not Complete. Run was aborted

Week 2

Training Program

• Day 3 onwards: 4 sets of 5 minute runs and 3 sets of 4-minute walks (32 mins)
• Up till Day 2: 3 sets of 5-minute runs and 3 sets of 5-minute walks (30 mins)

Week	Day	Date	Distance (mi)	Duration (min)	Pace (min/mi)	Calories (cal)
2	7	4/29		No run
	6	4/28	2.65	42:03	15:54	272
	5	4/27		60:00	Walk
	4*	4/26	1.28	22:25	17:35	129
	3	4/25	2.36	37:49	16:02	247
	2	4/24	2.13	37:05	17:26	197
	1	4/23		No run

* Incomplete stats. Ran out of battery

Week 1

Training Program: 3 sets of 5-minute walks and 5-minute runs.

Week	Day	Date	Distance (mi)	Duration (min)	Pace (min/mi)	Calories (cal)
1	7	4/22		No run
	6	4/21		No run
	5	4/20	2.36	40:01	16:59	231
	4	4/19	2.10	40:02	19:06	206
	3	4/18		No run
	2	4/17	2.93	56:30***	19:19	278
	1	4/16	2.21	43:46	19:50	210

Running Journal Overview: This is a run series journal that I aim to update regularly. My objective for posting is to give myself a check and hopefully implant the discipline of being consistent with my fitness plan into my system. I invite everyone who comes across this journal to also adopt a healthier lifestyle and be more active and fit. Your fitness goals may not be the same as mine, but let's try to achieve our goals together.

Picture courtesy of Pixabay