Kim and I met at the gym and decided to begin with a stretching session. We haven't been stretching beforehand at all, but going right into it with a five-minute brisk warm-up walk.After the stretch and the five-minute walk, we did our Week Four intervals. This was my second day of doing Week Four and Kim's first, but she'd gone to the gym alone and done a higher-paced Week Three day, so she was ready for this.
Our intervals went like this:
Five Minute brisk warm-up walk at 3.8 mph
Three minute jog at 5.2 mph
90 second walk at 3.8 mph
Five minute jog at 5.3 mph
2.5 minute walk at 3.8 mph
Three minute jog at 5.3 mph
90 second walk at 3.8 mph
Five minute jog at 5.3 mph
That took us to 24 minutes total and a little over 2 miles, so we walked 3.8 mph for the rest of the 5K (3.1 miles) and then walked at 2.5 mph for the remainder of our hour. Then we did some cool-down stretching and experimented with an ab machine.
That second three-minutes was very tough for me--much tougher than the first five minutes. The last five minutes was pretty tough, too, and around four minutes, I felt nausea coming on, but pushed past it. Yeah, I feel like a wimp, but considering that the nausea used to come at 45 seconds, I'm thrilled to be to this place.
We're going to try to push ahead to Week Five next week. Can we do it?
I'm willing to wager. ;-)
