Zombies, Run! 5K: Week 3

Week 3 Work Out:

5 minute walk
5 minute free form run

5 cycles of:
1 minute running
1 minute walking
10 seconds knee lifts

8 minute free form run
2 minutes stretching
8 minute free form run

W3D1: Snow run! It was a little cold at first, but once I started moving I just focused on avoiding puddles and giving it my best. I went about a half mile longer than any of my previous runs. My speed/pace was down a little bit, but I was expecting that. I'm hoping to have it back under 15 min/mile by the third run. Most importantly, I ran 20 minutes total between running intervals and free form runs. Hoping to have that up to 25 minutes by run 3, as well.

Distance: 2.84 mi   Duration: 46:05 mins   Avg Speed: 3.70\mph   Avg Pace: 16:14 min/mi

W3D2: I feel extremely accomplished today. When I set the goal of 25 minutes running on day 1, I didn't realize that would mean all but one minute of all the interval and free form runs. As I figured it up, I realized that I hadn't yet run more than 3 minutes in a row, let along a full 8! But today I pushed myself early--ran all 5 of the first free form run. After intervals, I did 3 running-2 walking-3 running. So my plan was to repeat that on my last free form, but once I got started I kept pushing myself "just one more minute". After I passed the 5 minute mark, I knew I was going all the way. Yep, 8 minutes straight for a total of 24 minutes on this work out! Well over half of it I was running! I'm just ecstatic right now. Maybe I'll go for all 26 tomorrow?

Distance: 2.86 mi   Duration: 44:43 mins   Avg Speed: 3.84\mph   Avg Pace: 15:39 min/mi

W3D3: I can't wait for a day without a lot of wind! My snow run on Monday was more enjoyable weather-wise than the last two. But I guess that's why we have tights and Under Armor, so no more whining! The good news? I ran ALL 26 minutes--all free form runs plus all the intervals! I'm feeling like I'm making so much progress now that I'm running more than I am walking.

Distance: 2.81 mi   Duration: 43:07 mins   Avg Speed: 3.91\mph   Avg Pace: 15:19 min/mi