Well, this is our final day of rest before we begin Week 4. It looks like it will be a tough routine, for me, but I'll give it my best. I downloaded the Week 4 podcast that Robert Ullery recorded to let us go without a watch (http://www.ullreys.com/robert/Podcasts/). He took some techno music, recorded a brief introduction, and then announces each transition. The only problem is that my MP3 player does not support the file format he used (M4A), so we're checking in with someone else on the program who may already have converted it to MP3 format.
Week 4 Routine
- 5 minute brisk walk (warm-up)
Then, this pattern:
- Jog 3 minutes
- Walk 90 seconds
- Jog 5 minutes
- Walk 2-1/2 minutes
- Jog 3 minutes
- Walk 90 seconds
- Jog 5 minutes
This week, the pattern omits a final walking segment. I don't know why they did that, other than to keep the total time nearer to 20 minutes. Had they kept the final walk segment, it would split evenly into two sets (jog 3min, walk 90s, jog 5min, walk 2.5min). We'll probably add that final walk segment anyway, since we know we'll need to cool down, and since our trail use means we need to turn around at the half-way point. By adding the walk at the end, we can turn around before the pattern starts to repeat itself (the 3min jog).
UPDATE (8:33 PM by FatManRunning)
Thanks go out to Sherry, who let me know about the link to the MP3 podcasts that I missed when looking at ullrey.com earlier. Here's the link if anyone wants it: http://www.ullreys.com/robert/Podcasts/page6/page6.html
Go to Ullrey's web site that you have linked above, and look across the top - you'll see a section called "MP3 Podcasts." Then you can right-click the link and click save link as to download the mp3 file.
ReplyDeleteThanks, Sherry! I have it now. We're looking forward to trying it tomorrow morning.
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