Walk2Run45 Mercedes – MWIGGINS.COM

“Okay this was a struggle for me. First I was tired and didn’t want to go… When I started moving, I was okay. However after the first 10 minutes, I was thinking how the hell am I going to up the speed for these?! The run intervals were okay for the first 45-50 seconds but those last 10 seconds I was tired. Then I almost felt like the recovery just wasn’t enough. But every time I started running again I was fine until the last 10 seconds or so. So in reality it was probably more mental than anything. I absolutely pushed myself through it and I know this will eventually get easier. So, aside from some minimal struggles and maybe not recovering 100%, I think it went fairly well.” ~ Mercedes McCay Read (01/19/17)

WEEK 01 OF 04 [01/01/17 to 01/07/17]

01/03/17 – 1.88 miles in 30:00 (Pace 15:57)
01/05/17 – 2.17 miles in 30:00 (Pace 13:50)
01/07/17 – 1.00 mile in 11:27 – The 1 MILE Challenge

WEEK 02 OF 04 [01/08/17 to 01/14/17]

01/10/17 – 2.27 miles in 30:00 (Pace 13:12)
01/12/17 – 2.33 miles in 30:00 (Pace 12:52)
01/14/17 – 3.10 mile in 39:10 (Pace 12:38) – The 5k PACE Challenge

WEEK 03 OF 04 [01/15/17 to 01/21/17]

01/17/17 – 2.37 miles in 30:00 (Pace 12:39)
01/19/17 – 2.61 miles in 30:00 (Pace 11:29)
01/21/17 – 3.10 mile in 31:55 (Pace 10:55) – The 5k RACE Challenge

WEEK 04 OF 04 [01/22/17 to 01/28/17]

01/24/17 – 2.44 miles in 30:00 (Pace 12:05)
01/26/17 – 2.49 miles in 30:00 (Pace 11:51)
01/28/17 – 4.00 mile in 00:00 (Pace 00:00) – The 4-Mile ENDURANCE Challenge

THE FINAL REVIEW OF THE IMPACT OF THIS 2ND QUARTER 5K IMPROVEMENT PROGRAM WILL BE ADDED AFTER 03/25/17.

“I’m excited about seeing how much of your run and weight loss potential we will unleash during this 2nd quarter of time which goes from 01/01/17 to 04/01/17. Let’s see how low we can get your 5K time with 12 weeks of training!” ~ Mario Wiggins

PROJECTED 5K GOALS (13-Week Quarters)

Q2: 5K in 30:00 (Pace 9:39) or less by 04/01/17 (End of week 26)
Q3: 5K in 27:57 (Pace 9:00) or less by 07/01/17 (End of week 39)
Q4: 5K in 26:30 (Pace 8:31) or less by 09/30/17 (End of week 52)

PROJECTED WEIGHT GOAL (#In52Weeks)

Q1: 273.0 to 237.4 (35.6) down 35.6 in 13 weeks – Actual
Q2: 237.4 to 220.7 (16.7) target 52.3 in 26 weeks – Actual
Q3: 220.7 to 199.0 (21.7) target 74.0 in 39 weeks – Projected
Q4: 199.0 to 183.0 (15.0) target 90 in 52 weeks – Projected

LEARN MORE ABOUT THE 52-WEEK LIFE, HEALTH & WELLNESS IMPROVEMENT PROGRAM

LOOK AT WHAT WAS UNLEASHED SO FAR – AS OF 01/19/17!

You went from 1.88 miles (01/03/17) to 2.61 miles (01/19/17) for the same 30:00 (mm:ss) time. You already are able to run faster, longer & safer while using less energy. You went almost 3/4 of a mile longer during the same 30 minutes of time.
Your average pace went from 15:57 (01/03/17) to 11:29 (01/19/17) which is a difference of 4:28 (m:ss) per mile completed. This means you complete each mile 4 minutes and 28 seconds faster then you did on 01/03/17.
You walked for 15 minutes and completed an overall average pace that is 11:29 per mile.
You maximized the moments to get the most from TIME by completing this HIIT (High Intensity Interval Training) CNS RW Workout!

COACHING TIP TO UNLEASH MORE! THINGS TO THINK & SAY,

Run to recover.
Nice and easy, let it happen.
Get the most from every step.
Get the most from every stride.

GENERAL OBSERVATIONS FROM YOUR 01/19/17 RUN:

Your average run pace was 9:00 per mile during your combined run & walk moments – AMAZING RIGHT?
You achieved and overall pace of 11:29 per mile with 15 minutes of walking – AMAZING RIGHT?
Your average run pace was 9:00 where you ran between 8:46 and 9:18 – AMAZING RIGHT?

THIS IS ONLY THE BEGINNING!

Simply by EXTENDING & MAINTAINING the 11:29 pace for the 5K distance with RW or whatever strategy, your 01/19/17 projected 5K finish time would be about 35:40.

18:00 Time Running at 09:00 Pace (6.7 mph)
17:40 Time Walking at 16:15 Pace (3.7 mph)
35:40 Time Overall at 11:29 Pace (5.2 mph)

THERE IS MORE TO COME!

You are on your way to some amazing run experiences where you are being trained to run faster, longer & safer while using less energy via The 52-Week Life, Health & Wellness Improvement Program!

You wrote the following on December 31, 2016 at 9:42am:

My starting weight was 273. I ended today at 237.4! A 35.6 pound loss!!! I beat my goal weight which was 239.

The struggle I improved upon was the fact that I didn’t feel like I had time to work out because it got in the way if living my life. I’ve figured out that as long as I get 7.5 hours or so of sleep per night I don’t have a problem getting up and getting my workouts done in the morning. That’s huge because I used to think I needed to be in bed by 8:00 PM every night in order to wake up early but turns out I don’t. Which leaves me more time on the evening to do things that I want to do without feeling like I have to rush to get to bed.

My proudest moment was actually hitting my goal which quite honestly I didn’t think was realistic at the beginning of the program.

I’m going to focus on journaling better during quarter 2. I finally started tracking my weight lifting during the last month and I think that’s helpful to see the gains I’ve made. So I’ll continue doing that this next quarter. I’m also going to do better at tracking my thoughts and feelings before I eat.

LEARN MORE ABOUT THE 52-WEEK LIFE, HEALTH & WELLNESS IMPROVEMENT PROGRAM

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