"Today's gonna be a good day"
And it was!
Had a leisurely Sunday morning, did laundry and housework yadda yadda, then after lunch, I got bundled up and took Angel on a run on the Greenway along Mission Creek.
It was -2C (about 28F) and I really wanted to wear Erik's new Sugoi Mid Zero jersey but it was just too baggy to be warm enough so I wore my old MEC one. Over that I wore a windproof jacket, headband, gloves for first 2k, and tights. I felt warm enough even in the wind. (I think I heard windchill was about -9 C).
Anyhoo, I did 6 min warm up (2 min walk, 2 min run, 2 min walk)m then ran 4 min and walked 1 min until the halfway turn around point, then I ran 5 min and walked 1 min the rest of the way.
Overall I felt ok. My lower legs are a bit sore and achy when I run but it doesn't bother me after especially if I ice after.
I ran 6 km today instead of 5km so I can start having a 'long" run on Sundays from now on. I'll try to add 1km each weekend I guess, as long as I'm feeling ok.
So my BIG question is - and I haven't had an answer from anyone yet - what run/walk ratio can I do this week if I've been doing 4/1 comfortably for last 4 runs? Do I have to do one minute at a time each week? 5/1 this week, 6/1 next week etc? Or can I safely make some bigger jumps 6/1 this week, 8/1 next week etc? My goal is to get to 30 minutes without walking and although I'm anxious to get there, I DO NOT want to mess it up either.
Any opinions out there?
In other news.....
I went shopping at Sugoi's online store today. FINALLY decided what I wanted to buy after trying on a number of things at a local store to check for sizes. (And for anyone who thinks that's not fair, I did it while Erik was trying on AND BUYING some new tights.)
Eventually I bought two Mid-Zero jerseys of my own (they feel fabulous and so cozy warm). One in light blue and one in army green.
Abs Challenge Update
I did my abs workout this week on Dec. 2nd, 4th, and 6th this week. I've been careful not to overdo it so they don't hurt and cause me to miss a few days. For now, I've focussed on various types of crunches and some yoga/core work like the plank. Next week, I'll push it a little harder.
This week's Plan
Run on Tuesday and Thursday. 4-5 km. 30-40 minutes. It'll be tough because the high on Tuesday is supposed to be -13C (9F). That's pretty close to my limit for running outside.
Abs on Mon/Wed/Sat