Yep it's done! And the garage is tidy! The instructions said NO to a garage and I think this is due to dust so I need to finda cover. Also in the summer break I will paint the walls and floor to minismise dust.
Once done I couldn't resist a very quick test - quick as I wasn't wearing any running gear or a sports bra but it was fab! Really excited!
Then I spent 90 mins digging the garden - a patch of flower bed about 3ft by 2ft that was as solid as concrete! Good work out! Then tea - timed to ensure that come time for hubby to go to work I could slip into my running kit, potter about the garden for 30 mins or so and then do my run!
As bear has advised to do my intervals I will - but I may add some additional steady running to make up for not running yesterday (not that making the tready was an easy day!!).
Plan:
5 mins jog warm up the 5x 3mins @10k pace (8km ph ish) with 2 min recovery followed by 5 mins walk cool down.
I also intend to do some toning (situp etc) after.
So off I go ... I will report back later!
Later that night .....
TREADY IS FABTASTIC!!!!
46 mins in total - 4.6km
5 mins walk warm up 5 mins @7.5kmph
2 mins walk
4.5 5x 3min @8.5kmph + 2 mins walk @4.5kmph
finished off walking at 4.5kmph at an increasing incline until I hit 9% for 1 min then dropped back to finish
Totally shattered now!
Last week I did my speed work at 8km and my steady run at 7km. Wednesday's steady run was 7.2km. Not sure if I pushed the speed too much, it was hard work (especially the last one) but I wasn't wanting to chuck up but I know if I hadn't been on the tready I wouldn't have kept the pace up!!!
Tomorrow I have a nice steady slow long run of 75mins at 3:2 again. This will be one long run (no break in between) and on the trail of the Ivanhoe way so no road work and minimal inclines so the leg shouldn't complain!
I'm really enjoying my running right now!
Thanks Spans!! Mwah!
Once done I couldn't resist a very quick test - quick as I wasn't wearing any running gear or a sports bra but it was fab! Really excited!
Then I spent 90 mins digging the garden - a patch of flower bed about 3ft by 2ft that was as solid as concrete! Good work out! Then tea - timed to ensure that come time for hubby to go to work I could slip into my running kit, potter about the garden for 30 mins or so and then do my run!
As bear has advised to do my intervals I will - but I may add some additional steady running to make up for not running yesterday (not that making the tready was an easy day!!).
Plan:
5 mins jog warm up the 5x 3mins @10k pace (8km ph ish) with 2 min recovery followed by 5 mins walk cool down.
I also intend to do some toning (situp etc) after.
So off I go ... I will report back later!
Later that night .....
TREADY IS FABTASTIC!!!!
46 mins in total - 4.6km
5 mins walk warm up 5 mins @7.5kmph
2 mins walk
4.5 5x 3min @8.5kmph + 2 mins walk @4.5kmph
finished off walking at 4.5kmph at an increasing incline until I hit 9% for 1 min then dropped back to finish
Totally shattered now!
Last week I did my speed work at 8km and my steady run at 7km. Wednesday's steady run was 7.2km. Not sure if I pushed the speed too much, it was hard work (especially the last one) but I wasn't wanting to chuck up but I know if I hadn't been on the tready I wouldn't have kept the pace up!!!
Tomorrow I have a nice steady slow long run of 75mins at 3:2 again. This will be one long run (no break in between) and on the trail of the Ivanhoe way so no road work and minimal inclines so the leg shouldn't complain!
I'm really enjoying my running right now!
Thanks Spans!! Mwah!
Comments
[pats her on the head]
sounds like you had a great session - glad to see you back :o)
thanks bear!
I really enjoyed it!
If I hadn't had the tready I wouldn't have run today - too busy during the day and I wouldn't have felt safe leaving the house for a run alone (seeing as I am totally alone, not even a gnome to defend me!)
Lets hope it lasts!
I dont think I can walk at 7.5 kph
I KNOW I cannot walk at 7.5 kph - that's my starting jogging pace on the tready!
that was 5 mins walking warm up then 5 mins at 7.5!
I can't walk that fast either!! hehe!
Tired today in the I know I worked yesterday way!