C25K-W9D1

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week nine, day one.

Program: 30 minute run.

Result: I completed the workout as planned. My heart rate averaged 157 bpm and peaked at 163 bpm. I did 2.2 miles in 31:03 for an average speed of 4.3 mph (14:05 minute/mile).

I now know how far it is to the end of block on the far side of the lake near my house.  I stopped at the end of block, touched the end cap of the fence post on the corner, and turned around.  It was right at 1.1 miles.  If I decide to try for a 5K for my graduation run, I’ll need to add an extension to my route.  Or, I could go back to the asphalt path that I used during my week one repeats.  I have a few more days to decide.  But, back to this workout…

My splits for this workout were just slightly different than for the last.  The first mile was done in 13:24 (4.5 mph), 0.1 mph faster.  The second mile was done in 14:39 (4.1 mph), 0.1 mph slower.  This was a little surprising to me.  The reason it was surprising is that I did this entire workout barefoot.

I had been afraid to try this.  Earlier in the C25K, I had removed my VFFs for some of the run intervals.  I could use the walks intervals to put on or take off the VFFs and not interrupt the run intervals.  I was afraid to try this for the later workouts as there were no walk intervals I could use to switch.  I would have to interrupt the run to do it and I didn’t want to have to do that.  Today, I decided to go ahead and try it and see what happened.  I carried the VFFs with me just in case I needed to stop and switch in order to finish the run.  They were easy to carry.  I carried them both together in my left hand, with my thumb stuck in one of the toe pockets.

So, what happened with my bare feet?  Not much, actually.  For the most part, the run went well.  It was interesting feeling the textures of the various surfaces I ran on.  Some of the sidewalk was smooth cement.  Other sections were more pitted.  I also crossed over and ran on the asphalt of the streets.  I even ran a little on the grass of the park.  It was a good mix of textures, none of which were difficult to run on barefoot.  Instead of checking too many of the other focuses of ChiRunning, for this run, I mostly did the BodySensing to better monitor what was happening with my feet and my form.  About half a mile in, I lifted my right foot a little higher and brushed off a small pebble that stuck to the skin of the arch.  Some time after the turn around point, I noticed a slight stinging feeling in the pad of the third toe of my right foot.  It wasn’t too bad and I kept going.  It was slightly sensitive for the rest of the run.  After I got home at the end of the run and cooled down a little, I washed my feet and found the cause.  A layer of skin was off of that toe in about a one quarter inch diameter circle.  I’m not sure if I got a blister and it broke or if I slid that toe slightly and abraded it on the cement.  In any case, the blister I had early on in the C25K was worse.  Overall, my feet are a little tingly, like they have had a good massage.  Time will tell if there are any other issues that will appear.

I’m amazed I can run two miles straight.  I’m more amazed I can run two miles straight while barefoot.  Only two more workouts remain in my C25K program.

C25K-W8D3

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week eight, day three.

Program: 28 minute run.

Result: I completed the workout as planned. My heart rate averaged 156 bpm and peaked at 167 bpm. I did 2.05 miles in 28:39 for an average speed of 4.3 mph (13:59 minute/mile).

Supposedly, the 180 step/90 stride cadence numbers I have been hearing about is the natural spring rate of the muscles and tendons in our legs and feet.  Since I have a metronome now, I decided to play a little with cadence during the workout today.  I had roughly measured my prior cadence at 82 strides/minute.  I know the ChiRunning recommendation is to get used to your natural stride first and then gradually increase the stride rate by +1 per week.  Today, I skipped that good advice and decided to see what 90 strides/minute felt like.  It went fairly well for the first one third of a mile.  Then, I reached the end of the block and turned the corner.  I’m not sure if it was the corner or the 90 stride rate but, just after the corner, my legs tensed up and I needed to drop my cadence a little closer to my natural speed.  I worked on relaxing my legs for a while and that helped.  On and off through the rest of the run, I turned the metronome on for a little while to check my cadence.  One thing I found difficult was trying to count the right, two, three, left, two, three while also counting my breathing, two in, three out.

I did my turn around a little past the mile beep of my watch, but before the half way point in time.  After the leg tensing I had at the corner, I knew I would be a little slower on the return trip.  I was right.  I did 13:32 in the first mile and 14:26 in the second.  One more workout down.  One more week to go.

C25K-W8D2

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week eight, day two.

Program: 28 minute run.

Result: I completed the workout as planned. My heart rate averaged 156 bpm and peaked at 170 bpm. I did 2.10 miles in 28:40 for an average speed of 4.4 mph (13:39 minute/mile).

This was another difficult run.  My legs started aching right away again.  I also pushed just a little harder and increased my average speed just a little bit.  I did the first mile at 4.6 mph (12:55 minute/mile) and the second at 4.2 mph (14:15 minute/mile).  But, I also paid for the extra effort.  A little ways into the second mile, I began to deal with side stitches.  I kept going, pushing through it.  My heart rate was only 160 and I only had three quarters of a mile left.  That is something I never would have thought before.  The distance remaining was almost as long as my entire first workout.  Incredible!

It was nice to hear my watch beep at the first mile and see that I still had not reached the half way point in time.  I needed to go a little further before I could turn around.  I still need to increase me speed some more.  I hope to run a full 5K for my graduation run.  I would like the time to be a little closer to thirty minutes than my current pace allows.  There are just three more workouts to get ready.

C25K-W8D1

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week eight, day one.

Program: 28 minute run.

Result: I completed the workout as planned. My heart rate averaged 150 bpm and peaked at 165 bpm. I did 2.00 miles in 28:14 for an average speed of 4.3 mph (14:06 minute/mile).

The workout went well.  I was quite tired at the end, but it was a good tired.  Though the humidity was over ninety percent, the temperature was nice, a little below 60F.  My calves and achilles did not ache this time like they did on the last workout.  They got tired, but didn’t hurt.  My arms got real tired also.  A few times, I had to remember to pick them up and not let them hang.  On reviewing the workout data, it was good to see the average speed go up.  I hope I can keep increasing it.

C25K-W7D3

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week seven, day three.

Program: 25 minute run.

Result: I completed the workout a little better than planned. My heart rate averaged 152 bpm and peaked at 168 bpm. I did 2.03 miles in 30:12 for an average speed of 4.0 mph (14:54 minute/mile).

When I woke up today, I was still running a slight fever.  But, I wanted to run anyway.  Right away, I knew it would be difficult.  With the first steps, the muscles beside my shins were aching.  I kept going just to see how far I could go.  When I reached the half-way point in time, I did a U turn and then took another look at my watch.  I had going 0.9 miles, only 0.1 short of a full mile.  I did another U turn and kept going.  When the watch beeped at 1.0 miles, I did another U turn and headed back.  To add just a bit more distance to make up for the prior U turn, I crossed the street and came back.

The run back was just a little slower than the outbound run.  Outbound, I ran at a 14:26 pace (4.2mph).  Inbound, I ran at a 15:19 pace (3.9mph).  As I neared my  house, I was expecting the watch to beep again at 2.0 miles.  I didn’t hear the beep and went past my house.  When I looked at the watch, I saw that it had already gone past 2.0 miles.  The run was over.  It is hard to believe that I ran for two miles.  Though my speed is still slow, it is also hard to believe that I ran for thirty minutes.  I wasn’t supposed to do that until week nine.  Now, I know I am capable of running the time.  I need to work on getting my speed up.