That's right, loyal reader, I'm offering you my own year-end fitness-based retrospective/prospective. This is as self-indulgent as it sounds but hey, it's a weblog, a medium invented in the 1990s for exactly this purpose.
2012 Running Stats
401.26 miles
75.9 hours
79,353 calories burned
3 half marathons (2:21:38 PR)
I eked past 400 miles yesterday in the blistering cold. 6.23 miles in 13° F with a slight breeze yielded me several PRs and thankfully no frozen extremities other than my beard.
Beyond a good year of running, I reached a few other personal goals, including finally earning my Bachelor of Science in Computer Systems Science, bicycle commuting to work nearly every day since mid-May, and losing somewhere between 50 and 60 pounds. I feel grateful to everyone who helped me reach these goals, and also obligated to set new goals to work toward.
2013 Running Goals
600 miles
1 half marathon (Journeys in 2:15)
1 full marathon (finish Fox Cities)
28-minute 5K
I'm currently planning to run the Journeys half marathon in May, and the full marathon at Fox Cities in September. Add in a couple of bike events and possibly one other half marathon somewhere, and I think I'll be pretty busy this year.
I'm still here. I took a break after the strenuous 2011 runningchunk.com 5K, and I think I only ran once or twice after that. Much hemming and hawing has been done by me trying to figure out whether to start Bridge to 10K yet or not. My goal is to run a half marathon in the spring, so part of meeting that goal is a half marathon training program, and I'm not sure how B210K would fit into that.
So for now, I'm doing 10 miles a week, starting this week. Last night's four-miler felt great, and took me about 45 minutes. Running in the lower 40s and upper 30s isn't too bad when it's clear and calm out, so that's promising so far. Time to get back on track.
[week.day]
[1.1]
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.
[1.2]
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.
[1.3]
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.
[2.1]
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.
[2.2]
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.
[2.3]
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.
[3.1]
Brisk five-minute warmup walk, then do two repetitions of the
following:
- jog 200 yards (or 90 seconds)
- walk 200 yards (or 90 seconds)
- jog 400 yards (or 3 minutes)
- walk 400 yards (or 3 minutes)
[3.2]
Brisk five-minute warmup walk, then do two repetitions of the
following:
- jog 200 yards (or 90 seconds)
- walk 200 yards (or 90 seconds)
- jog 400 yards (or 3 minutes)
- walk 400 yards (or 3 minutes)
[3.3]
Brisk five-minute warmup walk, then do two repetitions of the
following:
- jog 200 yards (or 90 seconds)
- walk 200 yards (or 90 seconds)
- jog 400 yards (or 3 minutes)
- walk 400 yards (or 3 minutes)
[4.1]
Brisk five-minute warmup walk, then:
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 2.5 minutes)
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
[4.2]
Brisk five-minute warmup walk, then:
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 2.5 minutes)
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
[4.3]
Brisk five-minute warmup walk, then:
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 2.5 minutes)
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
[5.1]
Brisk five-minute warmup walk, then:
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.5 mile (or 5 minutes)
[5.2]
Brisk five-minute warmup walk, then:
- jog 0.75 mile (or 8 minutes)
- walk 0.5 mile (or 5 minutes)
- jog 0.75 mile (or 8 minutes)
[5.3]
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with
no walking.
[6.1]
Brisk five-minute warmup walk, then:
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.75 mile (or 8 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.5 mile (or 5 minutes)
[6.2]
Brisk five-minute warmup walk, then:
- jog 1 mile (or 10 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 1 mile (or 10 minutes)
[6.3]
Brisk five-minute warmup walk, then jog 2.25 miles (or 25 minutes)
with no walking.
[7.1]
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
[7.2]
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
[7.3]
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
[8.1]
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
[8.2]
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
[8.3]
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
[9.1]
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
[9.2]
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
[9.3]
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
[week.day]
[1.1]
Brisk five-minute warm-up walk. Then alternate 10 minutes of jogging
and 1 minute of walking for a total of 43 minutes. Five-minute cool-down
walk.
[1.2]
Brisk five-minute warm-up walk. Then alternate 10 minutes of jogging
and 1 minute of walking for a total of 43 minutes. Five-minute cool-down
walk.
[1.3]
Brisk five-minute warm-up walk. Then alternate 10 minutes of jogging
and 1 minute of walking for a total of 43 minutes. Five-minute cool-down
walk.
[2.1]
Brisk five-minute warm-up walk. Then alternate 15 minutes of jogging
and 1 minute of walking for a total of 47 minutes. Five-minute cool-down
walk.
[2.2]
Brisk five-minute warm-up walk. Then alternate 15 minutes of jogging
and 1 minute of walking for a total of 47 minutes. Five-minute cool-down
walk.
[2.3]
Brisk five-minute warm-up walk. Then alternate 15 minutes of jogging
and 1 minute of walking for a total of 47 minutes. Five-minute cool-down
walk.
[3.1]
Brisk five-minute warm-up walk. Then alternate 17 minutes of jogging
and 1 minute of walking for a total of 53 minutes. Five-minute cool-down
walk.
[3.2]
Brisk five-minute warm-up walk. Then alternate 17 minutes of jogging
and 1 minute of walking for a total of 53 minutes. Five-minute cool-down
walk.
[3.3]
Brisk five-minute warm-up walk. Then alternate 17 minutes of jogging
and 1 minute of walking for a total of 53 minutes. Five-minute cool-down
walk.
[4.1]
Brisk five-minute warm-up walk. Then alternate 18 minutes of jogging
and 1 minute of walking for a total of 56 minutes. Five-minute cool-down
walk.
[4.2]
Brisk five-minute warm-up walk. Then alternate 18 minutes of jogging
and 1 minute of walking for a total of 56 minutes. Five-minute cool-down
walk.
[4.3]
Brisk five-minute warm-up walk. Then alternate 18 minutes of jogging
and 1 minute of walking for a total of 56 minutes. Five-minute cool-down
walk.
[5.1]
Brisk five-minute warm-up walk. Then alternate 22 minutes of jogging
and 1 minute of walking for a total of 45 minutes. Five-minute cool-down
walk.
[5.2]
Brisk five-minute warm-up walk. Then alternate 25 minutes of jogging
and 1 minute of walking for a total of 51 minutes. Five-minute cool-down
walk.
[5.3]
Brisk five-minute warm-up walk. Then alternate 30 minutes of jogging
and 1 minute of walking for a total of 61 minutes. Five-minute cool-down
walk.
[6.1]
Brisk five-minute warm-up walk, then jog 60 minutes. Five-minute
cool-down walk.
[6.2]
Brisk five-minute warm-up walk, then jog 60 minutes. Five-minute
cool-down walk.
[6.3]
Brisk five-minute warm-up walk, then jog 60 minutes. Five-minute
cool-down walk.
