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[icon] Done with W3D3 - Patti
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Subject:Done with W3D3
Time:11:19 pm
I'm home from the gym, having just finished week 3 day 3.

The three-minute runs are still hard work. About halfway through, I wasn't the least bit convinced that I was ready to move on to week four, so I decided to try an experiment. Can I run five minutes without stopping?

The scheduled run was 90s run, 90s walk, 3min run, 3min walk, then repeat. Ms. Overachiever decided that she was going to try to do a 5min run as the last one, rather than a 3min. If she succeeded she'd move on to week four. If not, she'd do remedial week three.

Guess what? I can run five minutes without stopping. I probably could have done more, but I'm not crazy. (Well, maybe.) The three-minute run gets to "this is annoyingly hard", but it doesn't seem to get much worse if I keep going beyond that.

I also decided to pay a lot of attention to my heart rate, in particular how long it takes for me to recover from a run. I know what my baseline walking-at-a-moderate-pace heart rate is, and what I hit at the end of a running segment. It takes me about 60 seconds to recover from a 90-second run, and about two minutes to recover from a three-minute run. That last one is interesting (to me, at least) because week four starts with a three-minute run followed by a 90-second walk. I think I'll be OK, though.
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freelikebeer
Subject:Training
Link:(Link)
Time:2009-11-17 04:58 pm (UTC)
You are probably 'recovered' after 90 seconds, but don't really feel it until 30 seconds later. In my younger days, I did more intervals than I can count. Eventually you work up to 3:1 work:rest, and that 1 never feels long enough, but you can repeat until you completely fall apart.
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whipartist
Subject:Re: Training
Link:(Link)
Time:2009-11-17 05:03 pm (UTC)
I was measuring by my heart rate, not how I felt. The same thing may well apply, though.
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freelikebeer
Subject:I should have ...
Link:(Link)
Time:2009-11-17 08:37 pm (UTC)
inferred that from your context.

I used to do a work interval with a ride-up-to-and-sustain-at-max time of like 2-3 minutes, and after the rest interval, my HR would drop down to 95-ish. It would be squeaking to get there by the end of the rest.

When I was cooked, my HR wouldn't drop below 105 by the end of the rest. It happens very precipitously, and I would stop the first time it happened.

Doing intervals was formative for me because it, more than anything else I have done, caused me to learn discipline. You have to attack your intervals, and it was a challenge to put myself in the mindset to GO! Forward! rather than, dwell on, "God, that last one sucked."
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gunga_galunga
Link:(Link)
Time:2009-11-17 09:49 pm (UTC)
I'll echo a question Ron asked, why not just follow the program? If you can get through the prescribed week 3 workout, you're probably ready for week 4.
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whipartist
Link:(Link)
Time:2009-11-17 09:59 pm (UTC)
Shrug. I felt like running more, so I did. Mostly it was curiosity to see if I could do it.
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[icon] Done with W3D3 - Patti
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