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So I think I have no choice but to run more than the program calls for tonight.

See, last time I ran a little over 2 miles by adding a set to the week 1 program each day. If I follow the week 2 program to the letter, I'll be running/walking 6 sets, and if my math and estimations are correct, about 1.716 miles in 20 minutes.

I feel like that's too much of a step back, even though each jogging interval is longer (90 seconds instead of 60).

And due to the limitations of the interval settings on my watch, I can't easily program 7 sets (or 14 intervals) - I can program up to 9 intervals and up to 9 sets. Actually, I guess I can do 7 sets of 2 intervals. Regardless, even then it's only 2.002 miles.

In any case, I'd rather move ahead, so I'll go right to 8 sets. If I keep the same pace for jogging (about 6.8 mph) and walking (about 3.5 mph), that'll be covering about 900 feet in 90 seconds for the jog interval, and about 610 feet in 120 seconds for the walk interval. Each set should be about .286 miles, and 8 sets makes for about 2.288 miles total.

I just hope I can do all that jogging :)

I didn't do a single solitary thing yesterday. Walking was enough.

My quadriceps and gluteals were so sore from those crazy walking lunges that I had trouble just moving around. Yesterday. Today I just felt a little stiff. I was also (a little surprisingly) sore from my last pyramid set. All considered, resting on Tuesday was probably wise.

Physical therapy today was fine - my regular sadist was out, so today I just had a physical therapist who I guess had pity on me and basically had me do a lot of stretching, and showing me a few new core exercises.

Which left me plenty of energy for running this evening!

I did the 9 intervals of 60 seconds jogging and 90 seconds brisk walking, and I kept careful count of how many times I got around the park - a little over 5. So after mapping it out, I see I travelled about 1.81 miles. In 22.5 minutes. Which is an average of 4.8 mph. Roughly.

Same boring route:

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Assuming all my jogging and walking speeds were constant with each other, and assuming I was walking about 3.5 mph, 9 sets of intervals made up 1.81 miles. Each set made up about .201 miles, or 1061 feet. Walking at 3.5mph for 90 seconds should be about 460 feet, which means I ought to have covered about 600 feet in a minute. Which is about 6.8mph.

So now I know about what speed I'm jogging. With a lot of assumptions thrown in there.

Continuing on this line of thought, at that pace I might be able to run a 5k (which is about 3.1 miles) in about 27 minutes.