Posts Tagged ‘Yessi’

Being as popular and successful as she is, Yessi has been quite in demand and busy, so we’ve parted ways for some of our workouts. But Yessi continues to follow her running program, and I can even peep her stats as she posts her Cardio Trainer results on Facebook. Yessi said she has been getting through the workouts pretty well and following the plan of increasing her running minutes and decreasing her walking. She has been running in the evenings instead of the mornings and ran especially fast one night when it got dark in a sketchy area. I know that feeling~ nothing like fear to make you run faster.

Here is a summary of what Yessi is doing for her third week of training:

  • 5-minute walk to warm up
  • 7 minutes running
  • 3 minutes walking
  • 7 minutes running
  • 3 minutes walking
  • 7 minutes running
  • 3 minutes walking to cool down
Total workout time: 35 minutes
Yessi has no major complaints or concerns at this point. She said she has been running along side the paved running path — in the grass — sometimes to get a softer running surface and prevent joint pain. Her Cardio Trainer app also helps her stay on track and know when to start and stop her intervals.

Related posts: Phone Apps to Track Your Runs

Yessi and me in the parking lot after our run.

Yessi and I tackled some tough trail running today at Faust Park. Yessi said she did not feel too good and her sinuses were acting up, making her sound pretty gravelly. But being the running Nazi that I am, I still made her run.

The nearby track was in use so we went to Faust Park and tackled the never-ending hills along the back woods trail. I was hoping we’d have our walking sessions for most of the uphill part because our first run was mostly downhill. But no such luck — we wound up on a long, gradual, never-ending hill during the second run and Yessi stopped to walk for about 45 seconds toward the end of the hill. Even though I was running next to her, I was as slow as her walking pace. It was a really tough hill and I was relieved Yessi was willing to run to finish the interval once we crested the hill. And even though she said she felt bad on the hill, she said she was up for completing the workout and doing another 6-minute run, which we did on flat grass and sidewalk.

Yessi stayed determined once again today and I’m proud of her for sticking through a tough workout, especially when she wasn’t feeling too good.

Here is our tenth day’s workout:

  • 5-minute walk to warm up
  • 6 minutes of trail running at an average pace of 10:57-minute miles
  • 4-minute recovery walk
  • 6 minutes of hill running at 13:22-minute mile pace
  • 4-minute recovery walk
  • 6 minutes of grass and sidewalk running at 11:18-minute mile pace
  • 4-minute walk to cool down
Total time working out: 35 minutes
Total running time: 18 minutes
Total Distance: 2.35 miles
Trail: Faust Park
Conditions: Partly sunny, 80 degrees
Yessi: Had sinus problems this morning but did not try to get out of the workout. We tackled some really steep and long hills in the woods at Faust Park. Yessi walked a little at the end of the second run but then jumped back into gear to finish the rest of the workout. She really hung in and I’m proud of her for sticking it out. In the future, I’ll avoid these grueling hills until our bodies adjust to the heat and Yessi is feeling better.
Follow Yessi’s progress with Runstreet’s Training Tales.

Baby geese along the trail at Creve Coeur Lake today.

Yessi is officially a runner! We decided this today after our humid, sweat-drenched run in which Yessi ran for the longer intervals — 6-minute sessions — with a shorter walk period in between — 4 minutes. Yessi said when she used to run by herself, she would jog for 6 or 7 minutes then stop and walk to finish the workout. But now she can do three 6-minute sessions with just a short walk between each one. And in almost 90-degree weather! On top of that, Yessi’s pace has been pretty steady, with her increasing the pace today in her second and third runs, an indicator of good endurance.

I am really excited for Yessi and glad the running program is boosting her stamina. We are definitely on track for the 5K in June.

Here is our ninth day’s workout:

  • 5-minute walk to warm up
  • 6 minutes of running at an average pace of 10:23-minute miles
  • 4-minute recovery walk
  • 6 minutes of running at 9:27-minute mile pace
  • 4-minute recovery walk
  • 6 minutes of running at 9:59-minute mile pace
  • 24-minute walk to cool down
Total time working out: 55 minutes
Total running time: 18 minutes
Total Distance: 3.72 miles
Trail: Creve Coeur Lake path
Conditions: Sunny, 88 degrees
Yessi: Was out of breath after the longer running sessions but did not slow down her pace. She actually got faster in the last two intervals, probably because she was warmed up. This is a great sign and means she had energy to spare at the end.
Follow Yessi’s progress with Runstreet’s Training Tales.

Yessi and I missed our run this morning because of the rain, but Yessi made me proud and not only did the run on her own this evening but also added extra running time, per the master plan.

Here is her account of the run, which is much more entertaining than my posts:

Ok so I did the walk 4 minutes, run 6 minutes deal. It was KILLER! I forgot I need my ipod if I don’t have someone talking to me! lol. And it was sooo humid, I was dripping sweat even worse than yesterday. But I was wearing better fabrics today, hehe. And a kid at the park (probably 15 years old, tops) yelled, “nice ass!” as I ran past him. Awesome.
I also found out that my cardio trainer app can talk to me as I’m running, every 2 minutes, so it kept telling me how far I’d run and how fast I was going. My walking time was about 3.5 miles per hour and my running time varied between 5.5 and 6 miles per hour. The highest I got was 6.3 miles per hour. I guess that means, on average, I was running at a 10-minute mile pace.
Here’s what happened on day eight:
  • 4 minutes walking
  • 6 minutes running at about a 10-minute mile pace
  • 4 minutes walking
  • 6 minutes running at about a 10-minute mile pace (this is when I got the fastest… up to 6.3 miles per hour, so a little under 10-minute pace)
  • 6 minutes walking (I didn’t do this on purpose… my boss called me right in the middle of my break to congratulate me for my rank and stuff. I told him I was in the middle of a jog so he cut the conversation short, but it still took me 2 minutes over my break)
  • 6 minutes running, this was my slowest time, probably closer to 12-minute mile pace. I ALMOST gave up, but instead I just slowed down.
  • 4 minutes walking (at some point during this walk, I turned my cardio trainer off) I’d like to note that it took WAY longer than 4 minutes for me to catch my breath and stuff, I was SO winded. So I started stretching once the 4 minutes were up.
Total time working out: 36 minutes
Total running time: 18 minutes
Total Distance: 2.6 miles
Trail: Spanish Lake path
Conditions: Cloudy, 77 degrees
Yessi: Did an amazing job on her first solo run of our training program, and on a difficult day with humid weather at that! I’m so glad Yessi slowed down the pace instead of walking when fatigue struck, as maintaining a jog is important to improve your running condition and overall fitness level. I’m so proud!

Follow Yessi’s progress with Runstreet’s Training Tales.

Yessi looking out over Art Hill after our sweaty run in the humidity.

Yessi and I kicked off her second full week of training by running in Forest Park this morning. We jogged on the scenic yet hilly main trail, beginning at the softball fields and passing by the zoo and running down the hill along Skinker Boulevard. We finished by walking up the hill by the Art Museum, passing the zoo and returning to the softball fields. The temperature was in the 70s and extremely humid, so we wound up drenched in sweat. It took us a while to get back to our starting point, so we had a nice, relaxing walk at the end.

We stuck with the 5-minute program of alternating walks and runs and I used my lap feature on the Garmin watch to get a more accurate reading of our pace for each interval. Yessi kept up a pretty steady pace, averaging around 10:45-minute miles, which is commendable, given the hilly nature of the course. She recovered quickly and is ready to do longer run sessions tomorrow.

Here is our seventh day’s workout:

  • 10-minute walk to warm up
  • 5 minutes of running at an average pace of 10:2o-minute miles
  • 5-minute recovery walk
  • 5 minutes of running at 10:51-minute mile pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:15-minute mile pace
  • 31-minute walk to cool down
Total time working out: 1 hour, 6 minutes
Total running time: 15 minutes
Total Distance: 4.25 miles
Trail: Forest Park main path
Conditions: Sunny, 57 degrees
Yessi: Said she did not have a lot of energy from not sleeping much the night before, but once we began, she ran steadily and easily, it seemed. She did not seem to get out of breath at all, which is a great of improvement. The trail got pretty hilly in some places, which accounts for our slightly slower pace today.
Follow Yessi’s progress with Runstreet’s Training Tales.

Yessi and I ran on the Creve Coeur Lake trail today and enjoyed the sunshine without the usual May heat. We began with a 5-minute walk to warm up then did our usual combination of 5 minutes running, 5 minutes walking. Once again Yessi was ready for a fourth run so we added in an extra 5 minutes running before walking a cooldown.

Yessi and I have been rollin' out early for our morning runs.

Yessi said she is sore from the week of workouts and can feel the burn in her legs and glutes. She has been working hard and is doing a lot of pole dancing and walking with another friend almost every day as well. Despite all the activity, Yessi never stops to walk during our runs but keeps on going. She’ll have a much-deserved break this weekend before we step up our run durations next week.

Here is our sixth day’s workout:

  • 5-minute walk to warm up
  • 5 minutes of running at an average pace of 9:50-minute miles
  • 5-minute recovery walk
  • 5 minutes of trail running at 10-minute mile pace
  • 5-minute recovery walk
  • 5 minutes of running at 10-minute mile pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:12 mile pace
  • 10-minute walk to cool down
Total time working out: 50:32
Total running time: 20 minutes
Total Distance: 3.32 miles
Trail: Creve Coeur Lake path
Conditions: Sunny, 57 degrees
Yessi: Was tired from a full week of running, dance and walking workouts but she stuck with the program and did the full workout, plus the extra 5 minutes of running to complete the full trail loop. We will step up the program next week and do 6- to 7-minute runs. The longer our run durations become, the fewer number of runs we will need to do in a workout. I am excited for Yessi’s progress so far and for our 5K in June.

The Katy Trail in full bloom.

Yessi and I did more trail running today, this time on a wider, flatter surface at the Katy Trail in St. Charles. The trail is nice to run on because it’s composed of a firm dirt and tiny gravel mix that is easier on your legs than asphalt or concrete.

We started with 8 minutes of walking to warm up, while my GPS watch was searching for the satellites. We alternated 5-minute walks with 5-minute runs for a total of four runs and four recovery walks. I had planned on three runs but Yessi said she could do another so we ran for 5 minutes, finishing up by running up the steep incline. Yessi did great on the hill at the end and barely slowed down at all, averaging a 10:10-minute mile pace for the last 5 minutes. We walked a cooldown and stretched.

Here is our fifth day’s workout:

  • 8-minute walk to warm up
  • 5 minutes of trail running at an average pace of 9:46-minute miles
  • 5-minute recovery walk
  • 5 minutes of trail running at10:05 pace
  • 5-minute recovery walk
  • 5 minutes of trail running at 10-minute mile pace
  • 5-minute recovery walk
  • 5 minutes of trail running, including hill at the end, at 10:10-mile pace
  • 5-minute walk to cool down
Total time working out: 48:38
Total running time: 20 minutes
Total Distance: 3.45 miles
Trail: Katy Trail, from Hemsath parking lot heading toward Old St. Charles
Conditions: Sunny, 67 degrees
Yessi: Continues to stick with the program and keep up with the runs, never stopping to walk during running sessions and never complaining. Yessi did really well with the hill running at the end and we’ll begin incorporating hill workouts into her training program within the next few weeks.  Yessi has adjusted well to the running program and I am excited to extend our run durations next week.

Yessi's self-portrait after our trail run today.

Yessi and I did some trail running today to give our legs a break from hard trails and to enjoy a change of scenery. We started with 5 minutes of walking to warm up (it was chilly for May, in the 50s) then ran for 10 minutes before walking another 5 and then running for 5. We had not run for more than a 5-minute stretch yet but Yessi did great on the 10-minute run. We kept a steady pace and she did not have trouble completing the run. Our pace times were slower than usual, which is normal for trail running because of all the twists and turns and small obstacles.

Here is our fourth day’s workout:

  • 5-minute walk to warm up
  • 10 minutes of trail running at an average pace of 13-minute miles
  • 5-minute recovery walk
  • 5 minutes of trail running at12:05 pace
  • 5-minute walk to cool down
Total time working out: 30 minutes
Total running time: 15 minutes
Total Distance: 2.05 miles
Trail: Creve Coeur Park bike trails
Conditions: Sunny, 53 degrees
Yessi: Is doing so well! I have no doubt she will be ready for next week when I add more minutes to the running segments. We also have picked out a 5K race to train for, the I Love Forest Park 5K run on June 26.

Yessi and I ran at a high school track today and she completed the same course as the first day with an even faster average mile time. We did a 30-minute workout and covered about 2.5 miles.

Yessi ready to run.

Here is our third day’s workout:

  • 5-minute walk to warm up
  • 5 minutes of running at an average pace of 9:36-min miles
  • 5-minute recovery walk
  • 5 minutes of running at 9:35 pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:15 pace
  • 5-minute recovery walk
Total time working out: 30 minutes
Total running time: 15 minutes
Total distance: 2.5 miles
Trail: Parkway Central track
Conditions: Sunny, 60 degrees, slight wind
Yessi: Keeps getting faster. She said she felt out of breath by the end of the last run segment but she kept up a pretty consistent pace.
She said her abs are sore from the running and she was surprised she’s been getting an ab workout running. I’m really proud of her for running so hard and continuing to push herself. I don’t want her to exhaust herself and try to go too fast though, so tomorrow we will do a relaxed pace trail run. Yessi got some shoe inserts from Champs Sports and she said her ankles have beet feeling better (they started to hurt after Day 1).

Yessi on Day Two of training.

Yessi and I ran at Creve Coeur Lake again today and she completed the same course as the first day with a much faster average mile time. We discussed running a 5K in June and Yessi is down for it, so that will be our training goal. We’re going to continue to build up her running base for about a month before adding speed workouts.

Here is our second day’s workout:

  • 5-minute walk to warm up
  • 5 minutes of running at an average pace of 11:00-min miles
  • 5-minute recovery walk
  • 5 minutes of running at 10:45 pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:15 pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:00 pace
  • 5 minutes of walking to cool down
Total time working out: 49 minutes
Total running time: 20 minutes
Total distance: 3.7 miles
Trail: Creve Coeur Lake loop
Conditions: Cloudy, 59 degrees
Yessi: Naturally ran faster than our first day working out, and the whole workout went by pretty quickly. I started rambling a lot on the running parts and Yessi reminded me that sometimes she feels too winded to talk, so I stopped being annoying and asking lengthy questions. Although she said she felt winded toward the end of a few of the 5-minutes runs, Yessi stuck with the program and did the extra 5-minute run at the end, demonstrating her level of endurance and dedication. I’m excited for tomorrow’s run at the track.