Two days ago was 16 minute run segments and two minute walk segments.
Today was 17 1/2 minute run segments and two minute walk segments. Both the average and the maximum heart rate rates were down by one or two beats from two days ago. Weather was pleasant but not quite as nice as two days ago.
Recoveries made it down to 106 on the first and 108 on the second.
Early AM, StC + tuck FL x 20 seconds. Short walk
Later
KBMP: 16 kg x rf x 3, 5
WHEEL: 3rd step x 3, 3 - touching from head to toe on board on every rep
PU: Commando, right in front x both sides, left in front and only left side, was just too tired for the 4th one.
Yesterday, still felt trashed.
Today, Saturday, run, 7:45 am, temperature 54°F and a lovely breeze. I added a few blocks to my running course because I knew, since I was running longer segments, that I needed a little more distance in order to get everything in before I was back at the house. Two minute walks and 16 minute runs.
Run was about the worst ever and I didn’t finish it but I managed to put in a timed half mile, 4:53, and a short sprint.
Today: StC + 20-sec tuck FL ;wheel 3rd step x 3, 2, 2; swing 32 lg x 1h x 21 sets, 2h every 7 (@7, 14, 21st sets).
2 walk, 15 run today. 45 running minutes is good, up from 13-1/2 two days ago. HR numbers about the same as 2 days ago.
Between the calf raises and I’ve been doing better swings, a little sore in the calves and glutes today but nothing terrible.
Still shuffling along but thinking about, maybe when the running segments hit 20 minutes, doing some faster work, maybe just a little faster, maybe 400/800 and see if I can figure out what race pace might be for 5 k. Maybe on every third run have some distance but a little bit of faster just to see how it feels.
Different schedule today - nice weather, had a protein bar, coffee and water around 6 am, ran at 9 am.
I feel like what I need more of is ankle flexion in my push off when my foot’s behind me. I’ve been trying to think about that as well as the calf raises.
2 min walk, 13-1/2 min run, which is up 1 minute from two days ago. Max HR down 4 bpm. Same average HR, max down from 151 to 147. I’m figuring that I need to add 1 minute to the run segments pretty often to be ready to run a 5k on November 8.
