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I don't do a lot of speed work. Most of my gains in speed have come from uping my mileage. To get my legs used to turning over, I like to do tempo sessions. Usually 1-2 mile warm up, 3 miles @ 5k or 10k tempo, then a cool down. There are lots of different variations on speed work. A simple one is a Fartlek session where you just vary your speed throughout the run up and down with no set time or distance. Run fast to that lamp pole, slow down for a bit, etc. 400m/800m repeats are a good one too, or hill repeats. Lots of different ways.
VSG: 3/12/15
thank you
Bonnie RNY 2/11/15 by Dr. Takahaski
5'3" SW 230 pounds, GW per Dr. Takahaski 150 pounds, CW 132 pounds (10/1/17)
BMI 19% Bod Pod test 1/29/17 13.1 mile half marathon, 1 hour 59 mins (8/21/2017)
way to go. you should be so proud. any hints on how to build up speed.
Ran Half Marathon on Sunday, San Francisco Golden Gate Half. The most hills i have run so far, and i had done 6 Nike Women's Nike half marathons in the past in san francisco that were no comparison. Any who.... killed it 2:06. PR for me...Yay
Monday-rest day
Tuesday-weight training
Wednesday-4 mile run, weight training
Thursday-5 mile run, weight training
Friday, 5 mile run
Saturday, rest day
Sunday, 6 mile beach run
have a great week
Bonnie RNY 2/11/15 by Dr. Takahaski
5'3" SW 230 pounds, GW per Dr. Takahaski 150 pounds, CW 132 pounds (10/1/17)
BMI 19% Bod Pod test 1/29/17 13.1 mile half marathon, 1 hour 59 mins (8/21/2017)
Congratulations on finishing second in the race!
Yours in WLS Journey,
Bill Mac
Congrats completing your half marathon! The point is not how you did but That you did it!!! Way to go
Yours in WLS Journey,
Bill Mac
Monday - sick day
Tuesday - start half marathon training if healthy! + yoga stretching
Wednesday - this will depend on the night before. If I'm up all night, I'll sleep through pilates. Otherwise, pilates class.
Thursday - running and stretching
Friday - fitness classes
Saturday - running and stretching
Sunday - yoga
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Got second place overall in my 5k on Saturday. Luckily the real fast people stayed at home.
Monday-2 mile run + office bodyweight stuff
Tuesday-6 mile run
Wednesday-5 mile run
Thursday-6 mile run (some kind of speed work or hill repeats) + office bodyweight stuff
Friday-2 mile run
Saturday-Desert Dash Half Marathon Trail Race
Sunday-8 mile run
VSG: 3/12/15
I can say I finish my half marathon today. Happy with my time considering I did not train for it and I was out to a wedding the night before and had 4 glasses of wine which I usually do not do.
Monday h.i.t. t. class
Tue 60 minute run
Wed master swim and tabata class
Thursday work on putting my kitchen back together. climbing up and down the ladder will be my work out
Friday strength training
run or a bike rid if weather is nice for biking
sunday rest work on putting the christmas tree up maybe
