C5W6D2 - Treadmill HIIT/5k

This morning I ran on the treadmill for the first time in over 6 weeks. I did a BFL style HIIT for 20 minutes finished out to a 5k. I found out after going to the same gym for almost 3 years that the max speed on the treadmill is 10.0 mph. I reached 2.7mi in 20 minutes beating my old treadmill distance by 0.1mi. I finished 3.1mi in 22:44 beating my treadmill 5k PR by 64 seconds. 22:44 makes 21 minutes seem closer in reach.

Maybe I should run on the treadmill more to work on high speeds or should I just build up my speed outdoors?

http://connect.garmin.com/activity/200204898

Red = Race, Blue = Training Run, Grey = Treadmill Gym

Blue = Treadmill, Green = Outdoors

C5W5D - HIIT/5K

We both got out of bed before 5am again today. Ellen whipped up some breakfast and threw it in the oven to bake while we workout. We drove to the gym parking low and Ellen went inside to use the elliptical while I headed to the sidewalk for an outdoor HIIT/5k run.

 It was nice and cool at 5:30 this morning when I started my run. I set out with the mindset "This is a training run not a race" due to all the new PRs I have been setting lately. I pushed hard at my high points and let myself recover at the low points. After the first mile I knew I would not beat my previous best distance. Each training run is a building block on the previous and I am working toward a long term goal, 26.2 miles. I just enjoyed the nice breeze and kept going at a level above comfort but below max effort. I did 2.4mi of HIIT in 20 minutes then finished out to a 5k in 25:37.

 This week I am moving up from running 3 days a week to 4 to prepare myself for the training volume increase in 4 weeks. I have been running 8-12 miles a week for the last month and even less than that during my 8 weeks of "Barefoot" Training. I will be working up to running 19 miles my first week of marathon training. I start August 7th.

Here is my new running schedule for the rest of the month.
Tuesday: HIIT/5k
Wednesday: 2 miles race pace
Thursday: Normal 5k run
Saturday: 7-9 miles

C5W3D4 - HIIT/5K

This morning I could not decided if I wanted to run a 5k or do a 20 min BFL style HIIT workout. I ran out of steam after 3 miles on my "long" run on Saturday. I had been running less than 3 miles a run for 3 weeks. I decided to run for 2 minutes before I decide which workout to do.

 I started out my run around a 9 minute pace and decided to do intervals. I felt heavy as I ran but had extra energy. I was able to get under an 8 min pace during minute 6 while running uphill. After my second 4 minute set of intervals I was at Shady Oaks drive and decided to keep moving forward instead of turning around committing myself to a 5k loop. It felt cooler running on the dark empty road. I ran my 3rd set of intervals a little faster. During the last set I was determined to maintain under a 6:45 pace (my goal pace for the Rahr 5k) for the 1 minute high point. I got up to 6:33 then I did my 1 minute cool down finishing my 20 min HIIT workout in 2.44mi. My previous best was 2.26mi two weeks ago.

 Seeing a new outdoor 5k time in reach I pushed hard as I got on the grass along Loop 288. I maintained a 7:45 pace until 2.95mi when I noticed I was slowing down. I gave all I had left finishing at a 7-7:30 pace hitting 5k in 25:20 just 17 second slower than my best outdoor 5k. Part of my New Years Resolution was to run a 5k under 25 minutes. I have done it on the treadmill but not outdoor yet.

Next Thursday I WILL beat my 5k time while setting a new HIIT distance as long as July 4th does not get in the way. Maybe I should switch my 2 mile Tuesday with my HIIT Thursday workouts.

C5W2D4 - HIIT

Winston and Ellen joined me at the start of my run this morning. I get so much energy from having Ellen join me when I exercise. I did 2.25mi outdoors in a 20 minute BFL style HIIT session. I jogged an extra 0.1mi with Ellen & Winston after my 20 minutes was up.



I have lost 3.2 pounds of fat in the past two weeks. I am 4.8 lbs from my goal I set nearly 3 years ago.

C5W1D4 HIIT

I took Winston with me for my 20 minute BFL style HIIT run. We did 2.26 miles. I found the fastest he can handle is an 8min/mi pace. Last week I only ran once and I had not run outside in 11 days. Ellen worked out on the elliptical and has exercised 3 days this week. I am proud of her developing a good routine even though she "Would give anything to go back to bed" this morning.
I hopped on the scale and I am back under 170 with a 1.6 pound fat loss for the week. This is my biggest loss since week 1 of our Primal Challenge 8 weeks ago.

Update: 7am I plugged in my HIIT run into my spreadsheet and this is my longest outdoor BFL stle HIIT I have done. I put all of my 20 min HIIT workoust since I started logging my runs in September 2010 into a separate worksheet and I made this chart. (Blue is treadmill and Green is outdoors).

Then I decided that the chart is slightly misleading due to the large gaps between workouts so I made this chart using the same data. I trained for a 10k Nov 10 till Jan 11. I took off  a month in Jun/July 11. Then from Aug 11 to Feb 12 I was doing half/full marathon training. I plan to do a BFL HIIT workout once a week until the end of July.