Thursday, September 10, 2020
4K September 2020
Still following the routine and did my 4K on Monday evening. My average pace was 10:24 seconds for that, with my fastest pace during the whole run being 8:16. The pace is per kilometer.
This coming Sunday I go for the 5K. Then I'll need to find a new routine. In the book Science of Running by Chris Napier, it is suggested for a starting runner to do 1 minute of run and 9 minutes of walk for 3 sets as first workout. My first routine workout was 1 minute of run for 3 minutes of walking for 5 sets. My max pace on that workout was 5 minutes 21 seconds. I think I'm still beginner enough to keep to 30 minutes of time for a while.
I'm going to try and continue to increase Sundays by 1 kilometer so 20th will be 6km, 27th 7km, October 4 8km, and on the 12th I'll either run 5 or 10 kilometers depending on how I'm feeling.
I think to start the new round I'll do a 2 minute run and 3 minute walk for 6 sets and see the pace as a new baseline. Then I'll be adjusting from there by 15 or 30 seconds until I'm at 4 and a half minute runs with 30 second walks. It's interesting figuring this all out.
My blood pressure and weight seem to be going down from this overall. My intention right now is to continue to build up my running as long as I can and eventually get back to lifting weights.
KEEP GRINDING!!!
