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

Program: run for 3 miles or 30 minutes.

Result: I completed the workout as planned. My heart rate averaged 155 bpm and peaked at 166 bpm. I did 3.15 miles in 47:58 for an average speed of 3.9 mph (15:12 minute/mile).

Graduation run.  I didn’t want to delay it, not the final run.  I had to do it.  I am still not over this sinus infection.  But, the worst is over.  That peaked Thursday.  It figures.  By the time I get to the E.N.T. doc on Tuesday, it should be about all gone.  Back to this run.

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

Program: 30 minute run.

Result: I completed the workout as planned. My heart rate averaged 152 bpm and peaked at 161 bpm. I did 2.29 miles in 33:18 for an average speed of 4.1 mph (14:33 minute/mile).

I was still fighting a cold/sinus infection that was just starting on the last workout.  But, I wanted to complete the program this week and needed to keep on schedule.  So, I ran.  It was just a little slower than before.  I was hoping to add a little to the distance in hopes of getting a little closer to a true 5K for a graduation run.  Running down the boat ramp and up the path beside the lake probably wasn’t the best addition to my normal route.

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…

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.

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!