Max Speed: 4.6 mph
Ave Speed: 4.0 mph
Time: 55:01 minutes
Distance: 3.68 miles
Today was a hard, long steady day. 55 minutes!! That is a personal record. I wasn't able to keep the average higher than 4 mph, but considering the time involved, I'm very happy.
It was quite a challenge coming up to the 40 minute mark and thinking that there was 15 more minutes to go before I could stop. I just kept my head down and visualized making it the next 2 minutes... then I repeated that process until the end. I was beat, though, and afterwards I definitly felt the work out.
This was a good day for me.
Keep running!
Wednesday, May 9, 2007
Tuesday, May 8, 2007
Week 8 of 23: Monday
Max Speed: 5.7 mph
Ave Speed: 4.2 mph
Time: 28:47 minutes
Distance: 2.03 miles
Today was a fun day. We had my fiance's brother come out and run with us and we all had a fun time. Steve is tall so he didn't have too much trouble keeping up with us. I kept the mileage down today because I didn't need to push it as far as my program goes and it was steve's first time out.
Running with a group is so much more fun than doing it solo. It was fun to get him out there, now if we can get him to come again we will be set.
Ave Speed: 4.2 mph
Time: 28:47 minutes
Distance: 2.03 miles
Today was a fun day. We had my fiance's brother come out and run with us and we all had a fun time. Steve is tall so he didn't have too much trouble keeping up with us. I kept the mileage down today because I didn't need to push it as far as my program goes and it was steve's first time out.
Running with a group is so much more fun than doing it solo. It was fun to get him out there, now if we can get him to come again we will be set.
Monday, May 7, 2007
Week 8 of 23: Sunday
Max Speed: 5.5 mph
Ave Speed: 4.4 mph
Time: 33:01 minutes
Distance: 2.4 miles
If you've been keeping track then you may or may not have noticed that I have been marking the first day of the week as Monday. That never really fit with my actual work out so I've changed it to Sunday. That makes this the beginning of week 8!
Today was a good run. I felt the benefits of the speed training and kept the pace higher for longer. The average overall pace was 4.4 which is a personal best.
We went to the park where we usually run, however we turned down yet another path today. That place is HUGE! It actually has paths that connect up to other parks along the river, so you can run to different areas completely. Beautiful.
I also increased the mileage run for this week by 10 percent so we ran 2.4 miles today. Christy said she could tell I was pushing the pace a bit, but I think she was just being nice. :)
Anyway, keep on running!
Ave Speed: 4.4 mph
Time: 33:01 minutes
Distance: 2.4 miles
If you've been keeping track then you may or may not have noticed that I have been marking the first day of the week as Monday. That never really fit with my actual work out so I've changed it to Sunday. That makes this the beginning of week 8!
Today was a good run. I felt the benefits of the speed training and kept the pace higher for longer. The average overall pace was 4.4 which is a personal best.
We went to the park where we usually run, however we turned down yet another path today. That place is HUGE! It actually has paths that connect up to other parks along the river, so you can run to different areas completely. Beautiful.
I also increased the mileage run for this week by 10 percent so we ran 2.4 miles today. Christy said she could tell I was pushing the pace a bit, but I think she was just being nice. :)
Anyway, keep on running!
Week 8 of 23
Wow, 8 weeks already. I'm surprised at how long I've been doing this. Last week showed a lot of improvements in a lot of small areas with my running. I've increased my pace a small amount, I've increased my overall weekly mileage, and I've felt better while running.
This week I want to build on that success and keep the momentum going. I saw improvements with my speed work so I'm going to do more this week. Also I've changed my diet. For those of you who know me, I've been low carb for a long time now. I'm adding more carbs to my diet while still keeping an eye on overall calories. I think that's also helped my running.
This week I want to build on that success and keep the momentum going. I saw improvements with my speed work so I'm going to do more this week. Also I've changed my diet. For those of you who know me, I've been low carb for a long time now. I'm adding more carbs to my diet while still keeping an eye on overall calories. I think that's also helped my running.
Friday, May 4, 2007
Week 7 of 23: Friday
Max Speed: 6.5 mph
Ave Speed: 3.9 mph
Time: 34:30 minutes
Distance: 2.2 miles
Today was an interval day for me. I actually pushed it today and I'm feeling it now. I enjoyed the run though, it felt great! Granted, I did the run on the treadmill (which is so much easier), but I felt great, and pushing the pace up to 6.5 was just plain FUN.
my knee hurts a little bit today, but tomorrow is a rest day so I will baby it.
I'm hoping that the speed work I did today will increase my overall pace... but I'll be honest, this workout felt too good to have been good for me. /wink.
Keep up the running, and have a great weekend!
Ave Speed: 3.9 mph
Time: 34:30 minutes
Distance: 2.2 miles
Today was an interval day for me. I actually pushed it today and I'm feeling it now. I enjoyed the run though, it felt great! Granted, I did the run on the treadmill (which is so much easier), but I felt great, and pushing the pace up to 6.5 was just plain FUN.
my knee hurts a little bit today, but tomorrow is a rest day so I will baby it.
I'm hoping that the speed work I did today will increase my overall pace... but I'll be honest, this workout felt too good to have been good for me. /wink.
Keep up the running, and have a great weekend!
Week 7 of 23: Thursday
Max Speed: 11.3 mph
Ave Speed: 4.3 mph
Time: 31:08 minutes
Distance: 2.2 miles
Today we ran in the same park we've been running in, but we took a path we've never taken before. It was a lot of fun. The path ran along a train track and a river. very scenic. There was even a bridge that the trains go over, and someone had spray painted "chu chu chu" all over it. very nice.
Ave Speed: 4.3 mph
Time: 31:08 minutes
Distance: 2.2 miles
Today we ran in the same park we've been running in, but we took a path we've never taken before. It was a lot of fun. The path ran along a train track and a river. very scenic. There was even a bridge that the trains go over, and someone had spray painted "chu chu chu" all over it. very nice.
Wednesday, May 2, 2007
Week 7 of 23: Tuesday
Max Speed: 3.81 mph
Ave Speed: 3.81 mph
Time: 48:49 minutes
Distance: 3.1 miles
Tuesday was my LSD day. I was still very sore from the 5K this weekend. My back especially has been giving me troubles. I'm looking forward to my rest day on Wednesday. We did another 5k today but at a slower pace (as you can see). I really couldn't manage any faster as my back would start to cramp up on me.
I'm hoping I can recoup to give a strong showing this week. I really want that average pace to go up. My second goal for this blog is to do a 5k in under 30 minutes, which means a 6.2 mph pace. I have a long way to go.
I'm also making a new push to lose more weight. I've been staying steady where I am for about three weeks now due to two weekends of over indulgence, but I'm past that and putting my nose to the grind stone for another couple of weeks.
Keep running!
Ave Speed: 3.81 mph
Time: 48:49 minutes
Distance: 3.1 miles
Tuesday was my LSD day. I was still very sore from the 5K this weekend. My back especially has been giving me troubles. I'm looking forward to my rest day on Wednesday. We did another 5k today but at a slower pace (as you can see). I really couldn't manage any faster as my back would start to cramp up on me.
I'm hoping I can recoup to give a strong showing this week. I really want that average pace to go up. My second goal for this blog is to do a 5k in under 30 minutes, which means a 6.2 mph pace. I have a long way to go.
I'm also making a new push to lose more weight. I've been staying steady where I am for about three weeks now due to two weekends of over indulgence, but I'm past that and putting my nose to the grind stone for another couple of weeks.
Keep running!
Race Day: Endurance 5K
Max Speed: 8.5 mph
Ave Speed: 4.3 mph
Time: 44:28 minutes
Distance: 3.1 miles
My first 5K since I've started!
To those people who have never run one of these, I can only say, you should come out and at least walk it. It was a blast. There were family's, serious runners, and runner wannabes! This race was for charity, so it was more family friendly. I definitely appreciated the feeling of community I experienced, as well as all of the support from the organizers of the event.
It started out as a cool morning, slightly overcast. It finished as a gloriously sunny day and it was a distinct pleasure to be outside with everyone. Some people from a local martial arts business led us in a rousing warm up, complete with karate "hai!" yells and kicks. My quads were burning from this and I was more than a bit worried that it would tucker me out before I even started the race!. We lined up and the horn was sounded.
Christy and I ran at a comfortable pace. We were at a park where we had been training so the terrain was familiar to us. It is also relatively flat, so that was a blessing. I was using the people ahead of me to keep my pace steady and I just kept my head down for the first half. In the beginning, I kid you not, these 3 feet little 7 year olds passed us... swinging their little legs like there was no tomorrow. It's a bit demoralizing to be passed so easily by children, but we were able to rally and keep up the pace even after the children had collapsed into tired giggles.
After the first loop I was flagging noticeably. I was able to keep going, but I was beat.... then we got passed by a tall power walker. EMBARRASSING. Then someone who was walking/running passed us... sigh. This was not to be allowed, so we decided to fartlek (run/jog intervals) to the finish line. This worked. we re-passed the power walker (couldn't find the run/walker - must've run the final leg). I was breathing like I'd never tasted air before and the finish line came into sight. I managed a final sprint to the finish line.
I wanted to do it in under an hour. A walker can do it in under an hour. In my dreams I wanted to do it in 45 minutes. We did it in UNDER 45 minutes. I was really happy. My average pace through the whole ordeal was about 4.3 mph which is faster than I've ever been able to go. This was amazing as well.
I haven't been able to break the 4 mph barrier. Wow, this was amazing. Not only did I complete my first goal of this blog, but I did it much faster than I expected. I did it in 6 weeks instead of the given 23. I did it faster than my dream time, at a pace I had not been able to sustain before for a distance I've run for the first time in over 10 years.
This was a big day for me.
You guys have got to try this. All of it. It's so rewarding.
Ave Speed: 4.3 mph
Time: 44:28 minutes
Distance: 3.1 miles
My first 5K since I've started!
To those people who have never run one of these, I can only say, you should come out and at least walk it. It was a blast. There were family's, serious runners, and runner wannabes! This race was for charity, so it was more family friendly. I definitely appreciated the feeling of community I experienced, as well as all of the support from the organizers of the event.
It started out as a cool morning, slightly overcast. It finished as a gloriously sunny day and it was a distinct pleasure to be outside with everyone. Some people from a local martial arts business led us in a rousing warm up, complete with karate "hai!" yells and kicks. My quads were burning from this and I was more than a bit worried that it would tucker me out before I even started the race!. We lined up and the horn was sounded.
Christy and I ran at a comfortable pace. We were at a park where we had been training so the terrain was familiar to us. It is also relatively flat, so that was a blessing. I was using the people ahead of me to keep my pace steady and I just kept my head down for the first half. In the beginning, I kid you not, these 3 feet little 7 year olds passed us... swinging their little legs like there was no tomorrow. It's a bit demoralizing to be passed so easily by children, but we were able to rally and keep up the pace even after the children had collapsed into tired giggles.
After the first loop I was flagging noticeably. I was able to keep going, but I was beat.... then we got passed by a tall power walker. EMBARRASSING. Then someone who was walking/running passed us... sigh. This was not to be allowed, so we decided to fartlek (run/jog intervals) to the finish line. This worked. we re-passed the power walker (couldn't find the run/walker - must've run the final leg). I was breathing like I'd never tasted air before and the finish line came into sight. I managed a final sprint to the finish line.
I wanted to do it in under an hour. A walker can do it in under an hour. In my dreams I wanted to do it in 45 minutes. We did it in UNDER 45 minutes. I was really happy. My average pace through the whole ordeal was about 4.3 mph which is faster than I've ever been able to go. This was amazing as well.
I haven't been able to break the 4 mph barrier. Wow, this was amazing. Not only did I complete my first goal of this blog, but I did it much faster than I expected. I did it in 6 weeks instead of the given 23. I did it faster than my dream time, at a pace I had not been able to sustain before for a distance I've run for the first time in over 10 years.
This was a big day for me.
You guys have got to try this. All of it. It's so rewarding.
Week 7 of 23 (Catch-Up Edition)
Hello everyone,
It's been a while since I've posted (two weeks in fact). So I'm going to play a little catch up with myself. I've hit some milestones that I wanted to share with you all.
Now, while I haven't been posting, I HAVE been running. I'm sticking pretty well to my program. Last week on Monday I wasn't able to run, but I shifted my days around and was able to run my expected distance/time.
I've been able to consistently run through my training times, so now I've switched gears to work on increasing pace and speed. So my average speed is now what I'm worrying over.
In the last two weeks I've noticed my average speed work it's way up from the mid-high 3's to a consistent 4mph. I'm happy that I'm seeing improvements, but I'm not happy with the speed at all. I'm frustrated by my apparent lack of ability to bump up my pace past four mph(with one noted exception I will talk about in another post). I'm upset because after a work out I don't feel to0 worn out, which would tell me that I didn't work out hard enough, but during the work out I CAN'T move faster. It's as if my muscles just wont listen to me. I've been doing my research however and I am tweaking two things about my workout to help me in that area. These two things are in effect as of this week, so I wont know how they will affect me overall, however I think they will be good for me.
The first thing I'm doing is keeping the spirit of my program (which is time based), but I'm making it more distance based. I'm doing this because since my pace is not improving very well I need to start increasing the overall mileage I run each week (it isn't safe to increase more than 10% per week in mileage, so I'm using that as my goal). The only way to do that is to run a little bit longer per workout or start running on my two rest days. I would prefer not to run on my rest days, so I'm running longer per work out.
The second thing I'm doing to increase my ave speed is to work more on interval training. I've looked at a bunch of suggestions as far as that goes and I'm going to start a program on my interval days (Fridays) where I will be concentrating on building muscle mass to make me a better runner. That means circuit training (or a form of) and short bursts of faster paces. I'm not sure if I should do this twice a week, but I will keep an eye on it and make my final decision in a few weeks.
I'll let you know how that works for me!
The last item of business is very big news for me. Last Saturday I ran a 5K. I will make a special post about that one forthwith.
Keep up the running!
It's been a while since I've posted (two weeks in fact). So I'm going to play a little catch up with myself. I've hit some milestones that I wanted to share with you all.
Now, while I haven't been posting, I HAVE been running. I'm sticking pretty well to my program. Last week on Monday I wasn't able to run, but I shifted my days around and was able to run my expected distance/time.
I've been able to consistently run through my training times, so now I've switched gears to work on increasing pace and speed. So my average speed is now what I'm worrying over.
In the last two weeks I've noticed my average speed work it's way up from the mid-high 3's to a consistent 4mph. I'm happy that I'm seeing improvements, but I'm not happy with the speed at all. I'm frustrated by my apparent lack of ability to bump up my pace past four mph(with one noted exception I will talk about in another post). I'm upset because after a work out I don't feel to0 worn out, which would tell me that I didn't work out hard enough, but during the work out I CAN'T move faster. It's as if my muscles just wont listen to me. I've been doing my research however and I am tweaking two things about my workout to help me in that area. These two things are in effect as of this week, so I wont know how they will affect me overall, however I think they will be good for me.
The first thing I'm doing is keeping the spirit of my program (which is time based), but I'm making it more distance based. I'm doing this because since my pace is not improving very well I need to start increasing the overall mileage I run each week (it isn't safe to increase more than 10% per week in mileage, so I'm using that as my goal). The only way to do that is to run a little bit longer per workout or start running on my two rest days. I would prefer not to run on my rest days, so I'm running longer per work out.
The second thing I'm doing to increase my ave speed is to work more on interval training. I've looked at a bunch of suggestions as far as that goes and I'm going to start a program on my interval days (Fridays) where I will be concentrating on building muscle mass to make me a better runner. That means circuit training (or a form of) and short bursts of faster paces. I'm not sure if I should do this twice a week, but I will keep an eye on it and make my final decision in a few weeks.
I'll let you know how that works for me!
The last item of business is very big news for me. Last Saturday I ran a 5K. I will make a special post about that one forthwith.
Keep up the running!
Tuesday, April 17, 2007
Week 5 of 23: Tuesday
Max Speed: 4.1 mph
Ave Speed: 3.9 mph
Time: 40:04 minutes
Distance: 2.65 miles
Tuesdays are my long slow/steady days.
You can see from above that my running with christy has been helping my pace. I ran this on the treadmill and kept pretty constant with a slowdown at the half way mark and then a picking up of pace near the end.
It feels good to actually be able to say that I can run for 40 minutes straight. Also today my average speed is 3.9 so it is consistent with my earlier gains in pace. All in all I'm extremely happy. Plus I ran 2.65 miles! I mean, that's so close to my 5 k goal (4.264km)!!!!!
Wow. I mean... wow. If I can sustain a 6.2 mph pace I can hit my secondary goal of finishing a 5k in under 30 minutes. That's still a while off, but man I'm excited. I feel like a little kid and want it NOW NOW NOW. ;)
In other news its a rest day tomorrow, as well as my sister's birthday. She's one of the lights of my life and I love her dearly. She's also a spoiled brat who wants a laptop and a pony.... (and David Beckham riding that pony). But I love her more than mere words can convey. so HAPPY BIRTHDAY!
Ave Speed: 3.9 mph
Time: 40:04 minutes
Distance: 2.65 miles
Tuesdays are my long slow/steady days.
You can see from above that my running with christy has been helping my pace. I ran this on the treadmill and kept pretty constant with a slowdown at the half way mark and then a picking up of pace near the end.
It feels good to actually be able to say that I can run for 40 minutes straight. Also today my average speed is 3.9 so it is consistent with my earlier gains in pace. All in all I'm extremely happy. Plus I ran 2.65 miles! I mean, that's so close to my 5 k goal (4.264km)!!!!!
Wow. I mean... wow. If I can sustain a 6.2 mph pace I can hit my secondary goal of finishing a 5k in under 30 minutes. That's still a while off, but man I'm excited. I feel like a little kid and want it NOW NOW NOW. ;)
In other news its a rest day tomorrow, as well as my sister's birthday. She's one of the lights of my life and I love her dearly. She's also a spoiled brat who wants a laptop and a pony.... (and David Beckham riding that pony). But I love her more than mere words can convey. so HAPPY BIRTHDAY!
Week 5 of 23: Monday
Max Speed: 5.5 mph
Ave Speed: 4.0 mph
Time: 25.05 minutes
Distance: 1.665 miles
This was a great run. It was probably the best run so far... just look at the average speed! Christy and I went to the park, and ran in a different direction than I'd ever gone before. It was scenic with the river right by us. The weather was perfect... warm with a cool breeze coming off the water. Nice.
Keeping up with her is the sole reason I'm doing better. Now she has to run with me.... *evil chuckle* my first convert. mu-hahahahahaha.
Ave Speed: 4.0 mph
Time: 25.05 minutes
Distance: 1.665 miles
This was a great run. It was probably the best run so far... just look at the average speed! Christy and I went to the park, and ran in a different direction than I'd ever gone before. It was scenic with the river right by us. The weather was perfect... warm with a cool breeze coming off the water. Nice.
Keeping up with her is the sole reason I'm doing better. Now she has to run with me.... *evil chuckle* my first convert. mu-hahahahahaha.
Week 5 of 23
Wow, week 5 already.
Last week didn't go as well as planned. I missed one day (Sunday), and a planned interval jog turned into a hill run I wasn't ready for. I've already started to slowly increase my pace as my muscles are strengthening.
In the first couple of weeks I felt pain in my calves and quads as I ran, those pains are nearly non existent and only reappear AFTER a heavy work out (not during). In the last couple of weeks the pain moved into my back, but even that is much easier as my back gets used to the exercise.
I'm losing weight like a mad man, and I'm curbing that by having regulated fun times. All in all if I can keep this up I will be near my target weight in a month and a half. That's really amazing to me. This journey started in November and I'm now only a stones throw away! Not only that I will be more cardiovascularly fit than I was BEFORE I put on the weight.
This running goal has been extremely meaningful to me and its benefit becomes more apparent as time goes by.
Last week didn't go as well as planned. I missed one day (Sunday), and a planned interval jog turned into a hill run I wasn't ready for. I've already started to slowly increase my pace as my muscles are strengthening.
In the first couple of weeks I felt pain in my calves and quads as I ran, those pains are nearly non existent and only reappear AFTER a heavy work out (not during). In the last couple of weeks the pain moved into my back, but even that is much easier as my back gets used to the exercise.
I'm losing weight like a mad man, and I'm curbing that by having regulated fun times. All in all if I can keep this up I will be near my target weight in a month and a half. That's really amazing to me. This journey started in November and I'm now only a stones throw away! Not only that I will be more cardiovascularly fit than I was BEFORE I put on the weight.
This running goal has been extremely meaningful to me and its benefit becomes more apparent as time goes by.
Week 4 of 23: Sunday
Max Speed: 0.0 mph
Ave Speed: 0.0 mph
Time: 00:00 minutes
Distance: 0 miles
Yesterday was a rest day, YAY....
now to my shame....
I didn't run today. I should have. I was scheduled for a 30 min easy jog. I had time in the morning before church and put it off because I was tired. after church we met up with a friend and I ate a ginormous brunch.
afterwards I went home and did my taxes... yea, a little late this year. then I promptly fell asleep (because of the huge breakfast). Then some more friends came over and we went with them out to dinner (p.f. changs yummy). On our way back we were pulled over by the police for having a broken headlight (no ticket) and I got home at 11:30pm. then worked on christy's bike until 1:30am.
I should have run in the morning. I feel really bad about this, I know Sundays are my low motivation days in my program. I just need to be more diligent.
Ave Speed: 0.0 mph
Time: 00:00 minutes
Distance: 0 miles
Yesterday was a rest day, YAY....
now to my shame....
I didn't run today. I should have. I was scheduled for a 30 min easy jog. I had time in the morning before church and put it off because I was tired. after church we met up with a friend and I ate a ginormous brunch.
afterwards I went home and did my taxes... yea, a little late this year. then I promptly fell asleep (because of the huge breakfast). Then some more friends came over and we went with them out to dinner (p.f. changs yummy). On our way back we were pulled over by the police for having a broken headlight (no ticket) and I got home at 11:30pm. then worked on christy's bike until 1:30am.
I should have run in the morning. I feel really bad about this, I know Sundays are my low motivation days in my program. I just need to be more diligent.
Week 4 of 23: Friday
Max Speed: 5.9 mph
Ave Speed: 3.6 mph
Time: 30:02 minutes
Distance: 1.802 miles
Today was terrible. It was bad. B A D. Christy decided to run with me today and we both thought it would be fun to try someplace new. So we went to a trail park we had been meaning to check out. That was a mistake. The place was so hilly. Too hilly.
Christy had no trouble keeping up the pace and handling the hills. I, however, was another story. I was tired from the beginning. The constant up hill battle wasn't helping my knee and sometime around the 20 minute mark I did something strange to my left knee (not the knee that normally hurts). I probably landed on it weird coming down a hill, but for the last 10 minutes I was really staggering.
I was able to finish the run without walking, and I went home and immediately iced my knees. Soothing knee coldness...... That seemed to be enough for them. Later the next day they were good as new (as "new" as they have been that is).
Moral of the story.... hills hurt.
p.s. Hills, I've heard, are an essential part of any workout to improve performance. In my program I should have been doing an interval work out today, and my first "hill" work out isn't for another 3ish weeks. I should have been in better condition before attempting this (although we didn't know about it until too late).
Ave Speed: 3.6 mph
Time: 30:02 minutes
Distance: 1.802 miles
Today was terrible. It was bad. B A D. Christy decided to run with me today and we both thought it would be fun to try someplace new. So we went to a trail park we had been meaning to check out. That was a mistake. The place was so hilly. Too hilly.
Christy had no trouble keeping up the pace and handling the hills. I, however, was another story. I was tired from the beginning. The constant up hill battle wasn't helping my knee and sometime around the 20 minute mark I did something strange to my left knee (not the knee that normally hurts). I probably landed on it weird coming down a hill, but for the last 10 minutes I was really staggering.
I was able to finish the run without walking, and I went home and immediately iced my knees. Soothing knee coldness...... That seemed to be enough for them. Later the next day they were good as new (as "new" as they have been that is).
Moral of the story.... hills hurt.
p.s. Hills, I've heard, are an essential part of any workout to improve performance. In my program I should have been doing an interval work out today, and my first "hill" work out isn't for another 3ish weeks. I should have been in better condition before attempting this (although we didn't know about it until too late).
Week 4 of 23: Thursday
Max Speed: 5.1 mph
Ave Speed: 3.8 mph
Time: 25:06minutes
Distance: 1.572 miles
Today was a great day. I cajoled my finance to run with me at the new park I found. She is in MUCH better shape than me and has lovely long legs. Those legs ate my pace like it was a light snack. So basically I spent most of the time trying to keep up with her, and she spent most of the time trying not to out pace me. I'm sure she didn't get too much of a work out, but as you can see from above it definitely helped me.
It was fun too. I'm not trying to brag (OK, I am a little), but I'm fun to run with. I sing songs, play games, and laugh when the going gets rough and I'm beat. Generally its a good time. The point of this is that she may just run with me again. (she hates running)
I would have done this run alone, there is much to be said about being alone with nature, running, but it is another joy altogether to run with someone you love.
Ave Speed: 3.8 mph
Time: 25:06minutes
Distance: 1.572 miles
Today was a great day. I cajoled my finance to run with me at the new park I found. She is in MUCH better shape than me and has lovely long legs. Those legs ate my pace like it was a light snack. So basically I spent most of the time trying to keep up with her, and she spent most of the time trying not to out pace me. I'm sure she didn't get too much of a work out, but as you can see from above it definitely helped me.
It was fun too. I'm not trying to brag (OK, I am a little), but I'm fun to run with. I sing songs, play games, and laugh when the going gets rough and I'm beat. Generally its a good time. The point of this is that she may just run with me again. (she hates running)
I would have done this run alone, there is much to be said about being alone with nature, running, but it is another joy altogether to run with someone you love.
Friday, April 13, 2007
Week 4 of 23: Tuesday
Max Speed: 4.2 mph
Ave Speed: 3.5 mph
Time: 40:37 minutes
Distance: 2.336 miles
Now today was my first Long Steady/Slow Distance (LSD) day of my program. I plan on running these on a treadmill for the first couple of weeks at least (for my knees sake).
I have to tell you, I did great! I kept up the 3.5 speed for the entire 40 mins after warm up. That isn't that fast, I know, but for me that is a real achievement. A month ago I couldn't keep that pace up for longer than 5 minutes.
It's amazing what will and 4 weeks will do for you.
Keep running!
Ave Speed: 3.5 mph
Time: 40:37 minutes
Distance: 2.336 miles
Now today was my first Long Steady/Slow Distance (LSD) day of my program. I plan on running these on a treadmill for the first couple of weeks at least (for my knees sake).
I have to tell you, I did great! I kept up the 3.5 speed for the entire 40 mins after warm up. That isn't that fast, I know, but for me that is a real achievement. A month ago I couldn't keep that pace up for longer than 5 minutes.
It's amazing what will and 4 weeks will do for you.
Keep running!
Week 4 of 23: Monday
Max Speed: 4.7 mph
Ave Speed: 3.6 mph
Time: 25.22 minutes
Distance: 1.516 miles
Today I ran in a park near to the house. It was cold and it had snowed earlier but there wasn't too much snow on the ground. It was great and empowering to run in a new park and get "lost" there (I wasn't really lost, just in a new space).
I honestly felt great running this park. There was a river right by me and I felt like I was really stretching out my pace. My ave. speed isn't where I wish it could be, though. I will have to work on it.
Ave Speed: 3.6 mph
Time: 25.22 minutes
Distance: 1.516 miles
Today I ran in a park near to the house. It was cold and it had snowed earlier but there wasn't too much snow on the ground. It was great and empowering to run in a new park and get "lost" there (I wasn't really lost, just in a new space).
I honestly felt great running this park. There was a river right by me and I felt like I was really stretching out my pace. My ave. speed isn't where I wish it could be, though. I will have to work on it.
Week 4 of 23
A new week!
that last one went well.
This week I only want to concentrate on one thing....
pace. I need to work on this so much. I'm way to slow and run with a horribly crippled gait because I can't seem to stretch out.
that last one went well.
This week I only want to concentrate on one thing....
pace. I need to work on this so much. I'm way to slow and run with a horribly crippled gait because I can't seem to stretch out.
Week 3 of 23: Sunday
Max Speed: 4.4 mph
Ave Speed: 2.9 mph
Time: 26.31 minutes
Distance: 1.299 miles.
I haven't been able to post as my schedule has been tossed upside down. I have been running however, so I'm playing catch up with the posts.
So today I ran in my fiance's home town. She lives off of a dirt road with ginormous hills. It was a very challenging run. I did it, but not without dying several small deaths. So as you can see with the bolded number above I didn't get very far.
Oh! did I mention that it was freezing with snow on the ground? I wouldn't want to forget that :).
Ave Speed: 2.9 mph
Time: 26.31 minutes
Distance: 1.299 miles.
I haven't been able to post as my schedule has been tossed upside down. I have been running however, so I'm playing catch up with the posts.
So today I ran in my fiance's home town. She lives off of a dirt road with ginormous hills. It was a very challenging run. I did it, but not without dying several small deaths. So as you can see with the bolded number above I didn't get very far.
Oh! did I mention that it was freezing with snow on the ground? I wouldn't want to forget that :).
Friday, April 6, 2007
Week 3 of 23: Friday
Max Speed: 6.2 mph
Ave Speed: 3.7 mph
Time: 26 minutes
Distance: 1.591 miles.
today it snowed again. Michigan... brr. I picked a park near my house I've never visited before and I have to say that I really enjoyed it. It was more hilly than I expected, and it killed my knee, but man it was fun. I am really enjoying running.
The bolded items above were things that I improved upon... woot!!
If you are thinking about running, do it! I can't encourage you enough.
Ave Speed: 3.7 mph
Time: 26 minutes
Distance: 1.591 miles.
today it snowed again. Michigan... brr. I picked a park near my house I've never visited before and I have to say that I really enjoyed it. It was more hilly than I expected, and it killed my knee, but man it was fun. I am really enjoying running.
The bolded items above were things that I improved upon... woot!!
If you are thinking about running, do it! I can't encourage you enough.
Thursday, April 5, 2007
Week 3 of 23: Thursday
Max Speed: 4.0 mph
Ave Speed: 3.5 mph
Time: 25 minutes
Distance: 1.48 miles.
So today it was snowing where I am. I didn't have anything warm to wear outside (just t-shirt and shorts) so I ran on the companies treadmill. You will notice two things... first, I managed a slightly higher average speed... and second, I only did 25 minutes.
They are both related I think. Since I didn't run as long I was able to run a bit faster. I could have done more, but I'm trying to be faithful to the program. it asked for 25 minutes, so that's what it got.
Anyway, I feel great and I think my knee has been getting a bit better.
Ave Speed: 3.5 mph
Time: 25 minutes
Distance: 1.48 miles.
So today it was snowing where I am. I didn't have anything warm to wear outside (just t-shirt and shorts) so I ran on the companies treadmill. You will notice two things... first, I managed a slightly higher average speed... and second, I only did 25 minutes.
They are both related I think. Since I didn't run as long I was able to run a bit faster. I could have done more, but I'm trying to be faithful to the program. it asked for 25 minutes, so that's what it got.
Anyway, I feel great and I think my knee has been getting a bit better.
Wednesday, April 4, 2007
Week 3 of 23: Wednesday
Today is a rest day, woot!
I got access to a trainer on line. It's through POLAR and the site is quite nice. And I also picked a race date to work for. It's nine weeks hence in June. The training software online is nice, and I plan on using it as a loose guide from now on. It expects someone of a slightly better fitness level than I currently am, but it's close enough where I can use it. I will just not run at the pace it dictates and make duration of run my primary goal.
That means I will be working out predetermined times instead of my standard 35 minutes. For example, for the first couple of weeks it wants me to run 25 minutes. I'm worried this is a step backwards, but I'm sure my knees will thank me.
If you've been reading this regularly then you may be picking up on the fact that I am into the technology side of things. It's true, I can't deny it. However you must know that I need all the help I can get in the motivation department, and spending some brain cells on the science behind running keeps me interested in running.
It's almost as if I'm a rat in my own experiment... "can a late 20 something who likes to eat too much change his lifestyle, his habits, and his body to become a runner?"
Well, we will have to see about that. Prognosis looks good.
I got access to a trainer on line. It's through POLAR and the site is quite nice. And I also picked a race date to work for. It's nine weeks hence in June. The training software online is nice, and I plan on using it as a loose guide from now on. It expects someone of a slightly better fitness level than I currently am, but it's close enough where I can use it. I will just not run at the pace it dictates and make duration of run my primary goal.
That means I will be working out predetermined times instead of my standard 35 minutes. For example, for the first couple of weeks it wants me to run 25 minutes. I'm worried this is a step backwards, but I'm sure my knees will thank me.
If you've been reading this regularly then you may be picking up on the fact that I am into the technology side of things. It's true, I can't deny it. However you must know that I need all the help I can get in the motivation department, and spending some brain cells on the science behind running keeps me interested in running.
It's almost as if I'm a rat in my own experiment... "can a late 20 something who likes to eat too much change his lifestyle, his habits, and his body to become a runner?"
Well, we will have to see about that. Prognosis looks good.
Week 3 of 23: Tuesday
Max Speed: 8.4 mph
Ave Speed: 3.3 mph
Time: 35 minutes
Distance: 1.92 miles.
Today I succeeded in running for 53 minutes. But I was running SLOW (you will notice the slower ave. speed above). Man I can't believe how slow it was. There was a guy who almost lapped me, while walking. I'm still going to take my little trophies where I can get them though. I have to admit that it feels good to succeed at a goal, even if the goal is minuscule compared to an old guy walking. :)
I love the progress I'm showing, but I'm frustrated by the lack of progress in my muscles... The reason I ran so slow today was because my back/calves/feet hurt. My heart rate was never too high, but my muscles couldn't keep up. I'm hoping that with a bit of diligence my muscles will be able to keep up with the rest of me.
I also tested my resting heart rate today and it was 75. That is way too high I think. I guess my cardiovascular system is just not where I wish it was. But what do you expect with someone who's been overweight for a couple of years?
Keep up the running! It's awesome.
Ave Speed: 3.3 mph
Time: 35 minutes
Distance: 1.92 miles.
Today I succeeded in running for 53 minutes. But I was running SLOW (you will notice the slower ave. speed above). Man I can't believe how slow it was. There was a guy who almost lapped me, while walking. I'm still going to take my little trophies where I can get them though. I have to admit that it feels good to succeed at a goal, even if the goal is minuscule compared to an old guy walking. :)
I love the progress I'm showing, but I'm frustrated by the lack of progress in my muscles... The reason I ran so slow today was because my back/calves/feet hurt. My heart rate was never too high, but my muscles couldn't keep up. I'm hoping that with a bit of diligence my muscles will be able to keep up with the rest of me.
I also tested my resting heart rate today and it was 75. That is way too high I think. I guess my cardiovascular system is just not where I wish it was. But what do you expect with someone who's been overweight for a couple of years?
Keep up the running! It's awesome.
Monday, April 2, 2007
Week 3 of 23: Monday
So today I started with my new workout format. I picked a local park near a river and drove out there at lunch. I was just able to fit a 30 minute workout with 10 minute cool down.
The big news is that I was able to "run" the whole 30 minutes. Now I did slow way down to recoup energy, and in fact most of the time I was going so slow snails could have caught up to me. I did keep up the running form, and I think that is important. The body moves differently when it runs than when it walks.
Max Speed: 8 mph
Ave Speed: 3.7 mph
Time: 30 minutes
Distance: 1.84 miles.
You will notice that my distance went way down. Before I was counting warm up and cool down. Today (and probably in the future) I will only be using the data for the workout portion. I think it's a better reflection of what I'm doing.
I'm proud of what I did today, and the park was really very pretty. It was fun.
The big news is that I was able to "run" the whole 30 minutes. Now I did slow way down to recoup energy, and in fact most of the time I was going so slow snails could have caught up to me. I did keep up the running form, and I think that is important. The body moves differently when it runs than when it walks.
Max Speed: 8 mph
Ave Speed: 3.7 mph
Time: 30 minutes
Distance: 1.84 miles.
You will notice that my distance went way down. Before I was counting warm up and cool down. Today (and probably in the future) I will only be using the data for the workout portion. I think it's a better reflection of what I'm doing.
I'm proud of what I did today, and the park was really very pretty. It was fun.
Week 3 of 23
You may have noticed a lack of posts the last couple of days. It was my birthday and I was on vacation. I ran during the break, but I did miss Sunday.
I showed steady improvements and for my birthday my loved ones got me a heart rate monitor watch. It's amazing. Using the watch I changed things up (yet again) and started to run outside more.
I'm not planning on keeping my pace the way it was on the treadmill as I don't think I can honestly perform as well. Concrete is so much harder than the treadmill, and I want to do this without injury.
So my goals this week is to improve endurance and work my muscles into getting used to the road.
I showed steady improvements and for my birthday my loved ones got me a heart rate monitor watch. It's amazing. Using the watch I changed things up (yet again) and started to run outside more.
I'm not planning on keeping my pace the way it was on the treadmill as I don't think I can honestly perform as well. Concrete is so much harder than the treadmill, and I want to do this without injury.
So my goals this week is to improve endurance and work my muscles into getting used to the road.
Tuesday, March 27, 2007
Week 2 of 23: Tuesday
Time: 45 minutes
Distance: 2.71 miles
Average Pace: 3.61 mph
Time Spent Running: 27 minutes
Run Log: I walked 5 , ran 10, walked 2, ran 7, walked 3, ran 7, walked 3, ran 3, walked 5.
Today I felt pretty good. I got enough sleep last night and I admit to eating a bit more for dinner (I'm still losing weight well). Notice the bold above... I hit 10 minutes and was able to also run two more sets of 7 minutes. I also got my running time to hit 27 minutes!
This is a major milestone. Today I actually spent more time running than walking. I did this by reducing my run pace .2 of a mile. I think I've found my base line and plan on keeping it here for a bit as I work on increasing endurance.
My knee was creaking away today. I'm no doctor, but based on some information online It seems to be runner's knee. This is actually a problem with the surrounding muscles and not the knee itself (although it can wear away at the cartilage a bit). Its treated with ibuprofen, ice, compression and leg elevations. Today I was able to do everything but the elevation and compression. I plan on doing it a bit tonight too. I have to say that I'm noticing an improvement. It's now 3 hours after working out and my knee is much less stiff and achy.
Anyway, big day for me, I hope all you other runner wannabes are also seeing this improvement.
Distance: 2.71 miles
Average Pace: 3.61 mph
Time Spent Running: 27 minutes
Run Log: I walked 5 , ran 10, walked 2, ran 7, walked 3, ran 7, walked 3, ran 3, walked 5.
Today I felt pretty good. I got enough sleep last night and I admit to eating a bit more for dinner (I'm still losing weight well). Notice the bold above... I hit 10 minutes and was able to also run two more sets of 7 minutes. I also got my running time to hit 27 minutes!
This is a major milestone. Today I actually spent more time running than walking. I did this by reducing my run pace .2 of a mile. I think I've found my base line and plan on keeping it here for a bit as I work on increasing endurance.
My knee was creaking away today. I'm no doctor, but based on some information online It seems to be runner's knee. This is actually a problem with the surrounding muscles and not the knee itself (although it can wear away at the cartilage a bit). Its treated with ibuprofen, ice, compression and leg elevations. Today I was able to do everything but the elevation and compression. I plan on doing it a bit tonight too. I have to say that I'm noticing an improvement. It's now 3 hours after working out and my knee is much less stiff and achy.
Anyway, big day for me, I hope all you other runner wannabes are also seeing this improvement.
Monday, March 26, 2007
Week 2 of 23: Monday
Time: 45 minutes
Distance: 2.70 miles
Average Pace: 3.60 mph
Time Spent Running: 21 minutes
Run Log: I walked 5 , ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 7.
I took a long walk on Sunday. I kept my heart rate reasonably up (although it was at the lower end of my fat burn zone) and walked three miles.
Today was a bad day. I was tired (didn't sleep well thanks to no less than two cats thinking I made a comfortable bed) with about 5.5 hours of sleep. I had no energy, and an inner voice kept telling me to work on the elliptical today because that was easier.
I forced myself onto the treadmill with a little trick I call "idiocy." Today you may notice that I ran 21 minutes which was 1 less minute than last Friday. This was a conscious decision on my part, let me tell you why:
1) Friday was a hard day so I didn't really expect to keep pace with that day.
2) my knees were creaking in a gross, uncomfortable manor.
3) I was literally quite beat.
so I decided to work on endurance today. I did 3 minute runs with two minutes of rest. The good thing about this is that historically I was not able to keep up a three minute run near the end of my time on the treadmill so this was still a day with an achievement. I think I'm going to stick with this method for most of this week and get used to it. Use it as a starting point for a gradual reduction in rest time.
Distance: 2.70 miles
Average Pace: 3.60 mph
Time Spent Running: 21 minutes
Run Log: I walked 5 , ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 2, ran 3, walked 7.
I took a long walk on Sunday. I kept my heart rate reasonably up (although it was at the lower end of my fat burn zone) and walked three miles.
Today was a bad day. I was tired (didn't sleep well thanks to no less than two cats thinking I made a comfortable bed) with about 5.5 hours of sleep. I had no energy, and an inner voice kept telling me to work on the elliptical today because that was easier.
I forced myself onto the treadmill with a little trick I call "idiocy." Today you may notice that I ran 21 minutes which was 1 less minute than last Friday. This was a conscious decision on my part, let me tell you why:
1) Friday was a hard day so I didn't really expect to keep pace with that day.
2) my knees were creaking in a gross, uncomfortable manor.
3) I was literally quite beat.
so I decided to work on endurance today. I did 3 minute runs with two minutes of rest. The good thing about this is that historically I was not able to keep up a three minute run near the end of my time on the treadmill so this was still a day with an achievement. I think I'm going to stick with this method for most of this week and get used to it. Use it as a starting point for a gradual reduction in rest time.
Week 2 of 23
Welcome to the second week!
last week was a lot of fun. I did not meet my weight lifting goals last week and I am determined to try better this week. This week I'm going to work on my endurance.... build up the time I can jog without having to rest.
My knee took a beating, but I'm taking extra special care of it. Today there was some notorious creaking going on down there. It sounded really gross. :)
Anyway, there's only 21ish more weeks left, and I'm excited to see if I can do this. I have to say that my motivation was down right low today and I did not want to run today. I'm tired and I keep trying to rationalize with myself that I can loose weight on a low impact elliptical. My only response to that evil little voice is that this way I have a definite goal that any reasonably fit person can be proud of. And that means I can be proud of it.
So this week lets step up the weight training a notch! Also lets interval train with larger running times vs. rest periods.
last week was a lot of fun. I did not meet my weight lifting goals last week and I am determined to try better this week. This week I'm going to work on my endurance.... build up the time I can jog without having to rest.
My knee took a beating, but I'm taking extra special care of it. Today there was some notorious creaking going on down there. It sounded really gross. :)
Anyway, there's only 21ish more weeks left, and I'm excited to see if I can do this. I have to say that my motivation was down right low today and I did not want to run today. I'm tired and I keep trying to rationalize with myself that I can loose weight on a low impact elliptical. My only response to that evil little voice is that this way I have a definite goal that any reasonably fit person can be proud of. And that means I can be proud of it.
So this week lets step up the weight training a notch! Also lets interval train with larger running times vs. rest periods.
Friday, March 23, 2007
Week 1 of 23: Friday
Time: 45 minutes
Distance: 2.82 miles
Average Pace: 3.76 mph
Time Spent Running: 22 minutes
Run Log: I walked 5 , ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 2, ran 2, walked 2, ran 2, walked 2, ran 2, walked 5.
Today I did something different. It was supposed to be my big hard day so I decided to to intervals. You'll notice I basically walked 1 minute and ran 2, then walked 1 etc... except near the end where based on my heart rate recovery time I felt I needed 2 minutes of walking.
I remembered to stretch today which is amazing, but, man, I feel beat. I'm proud of myself. I've increased my running time to 22 minutes! An amazing achievement for me.
My knees have been giving me problems. nothing painful, just tiny squeaks letting me know that they aren't used to this punishment. I spent some time today warming them up before the run and I have to say that I feel like I notice a difference. I also spent some care stretching my quads and such (the aches are at the top of the knees).
The very last minute of the last time I was running was very difficult. I really wanted to give up, but I pushed on through. I mean, what's a minute?
Anyway I'm looking forward to my day of rest, but honestly I'm really glad I'm running.
Most people I know say they don't like to run, but if they took it slow (like I am) and worked up to running, it really is enjoyable. It's tough, but I really like the improvement I'm seeing. It alone is reason enough to take up running. Reaching new heights, hitting the next milestone, and constantly seeing my body improve its performance.
Good luck to all you other beginning runners out there. Take it from me, you can do it!
Distance: 2.82 miles
Average Pace: 3.76 mph
Time Spent Running: 22 minutes
Run Log: I walked 5 , ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 1, ran 2, walked 2, ran 2, walked 2, ran 2, walked 2, ran 2, walked 5.
Today I did something different. It was supposed to be my big hard day so I decided to to intervals. You'll notice I basically walked 1 minute and ran 2, then walked 1 etc... except near the end where based on my heart rate recovery time I felt I needed 2 minutes of walking.
I remembered to stretch today which is amazing, but, man, I feel beat. I'm proud of myself. I've increased my running time to 22 minutes! An amazing achievement for me.
My knees have been giving me problems. nothing painful, just tiny squeaks letting me know that they aren't used to this punishment. I spent some time today warming them up before the run and I have to say that I feel like I notice a difference. I also spent some care stretching my quads and such (the aches are at the top of the knees).
The very last minute of the last time I was running was very difficult. I really wanted to give up, but I pushed on through. I mean, what's a minute?
Anyway I'm looking forward to my day of rest, but honestly I'm really glad I'm running.
Most people I know say they don't like to run, but if they took it slow (like I am) and worked up to running, it really is enjoyable. It's tough, but I really like the improvement I'm seeing. It alone is reason enough to take up running. Reaching new heights, hitting the next milestone, and constantly seeing my body improve its performance.
Good luck to all you other beginning runners out there. Take it from me, you can do it!
Thursday, March 22, 2007
Week 1 of 23: Thursday
Time: 45 minutes
Distance: 2.64 miles
Average Pace: 3.52 mph
Time Spent Running: 19 minutes
Run Log: I walked 6 , ran 5, walked 2, ran 5, walked 5, ran 3, walked 4, ran 3, walked 5, ran 3, walked 4.
Hey, hey, hey! I jumped up another minute today. I'm even happy to say that I decreased the time needed to recover (see bold above).
I was even able to run a bit longer in my last couple of stretches.
I felt stiff today. I wonder if it's because of the rest day. I also forgot to stretch after the work out. I know! I had to hustle back to work and it completely skipped my mind for the next hour or so.
Man, 19 minutes. I'm weeks ahead of where I thought I'd be... :)
Distance: 2.64 miles
Average Pace: 3.52 mph
Time Spent Running: 19 minutes
Run Log: I walked 6 , ran 5, walked 2, ran 5, walked 5, ran 3, walked 4, ran 3, walked 5, ran 3, walked 4.
Hey, hey, hey! I jumped up another minute today. I'm even happy to say that I decreased the time needed to recover (see bold above).
I was even able to run a bit longer in my last couple of stretches.
I felt stiff today. I wonder if it's because of the rest day. I also forgot to stretch after the work out. I know! I had to hustle back to work and it completely skipped my mind for the next hour or so.
Man, 19 minutes. I'm weeks ahead of where I thought I'd be... :)
Wednesday, March 21, 2007
Week 1 of 23: Wednesday
Today is a rest day. I was reading the book Marathon Training for Dummies, in which the author was saying he thinks a small work out can do wonders on rest days. That getting out and doing something would only benefit the training runner. I'm not sure I'm at a point physically where I can handle an "active" rest day, but I think it was good advice. I think when I've lost some more weight I will try to add in some light walking or a fun bike ride on the rest days.
Speaking of bike riding, my fiance is trying to get into better shape. She doesn't really want to run, but biking is something she's interested in. I'm going to try to turn my long slow Sunday exercise days into biking days. I'm not sure how that might affect my running program so I will keep an eye on my progress.
Speaking of bike riding, my fiance is trying to get into better shape. She doesn't really want to run, but biking is something she's interested in. I'm going to try to turn my long slow Sunday exercise days into biking days. I'm not sure how that might affect my running program so I will keep an eye on my progress.
Tuesday, March 20, 2007
Week 1 of 23: Tuesday
Time: 45 minutes
Distance: 2.62 miles
Average Pace: 3.49 mph
Time Spent Running: 18 minutes
Today was a great day. I had eaten well last night (some chicken wings, salad, .5 of a large hamburger) and I think that that had helped me recover from yesterdays run. Last night after the run my right knee was giving me some real problems.... no real pain, just a constant ache. This morning, however I felt great.
The downward plunge of my weight has slowed considerable. I still lost weight yesterday, but no wear near as much as I had the previous day. I'm actually quite happy with this, because I want to do this as healthy as possible. And I definitely want to keep the weight off after I get it off.
Tonight I plan on eating my leftovers and a large salad.... and tomorrow is a scheduled rest day so I'm looking forward to that.
In my 45 minutes today I walked 6 , ran 5 , walked 3, ran 5, walked 5, ran 3, walked 3, ran 2 , walked 4, ran 2, walked 2, ran 1, walked 4.
You will notice that I ran a total of 18 minutes! yesterday I could barely run 2 minutes my third bout.... today I was able to run 3 and then add another 3 minutes onto the day. Granted since this is Tuesday and the day before my first weekly rest I'm supposed to push myself..... I'm just happy that I was able to.
Good luck to all the other runner wannabes out there.
Distance: 2.62 miles
Average Pace: 3.49 mph
Time Spent Running: 18 minutes
Today was a great day. I had eaten well last night (some chicken wings, salad, .5 of a large hamburger) and I think that that had helped me recover from yesterdays run. Last night after the run my right knee was giving me some real problems.... no real pain, just a constant ache. This morning, however I felt great.
The downward plunge of my weight has slowed considerable. I still lost weight yesterday, but no wear near as much as I had the previous day. I'm actually quite happy with this, because I want to do this as healthy as possible. And I definitely want to keep the weight off after I get it off.
Tonight I plan on eating my leftovers and a large salad.... and tomorrow is a scheduled rest day so I'm looking forward to that.
In my 45 minutes today I walked 6 , ran 5 , walked 3, ran 5, walked 5, ran 3, walked 3, ran 2 , walked 4, ran 2, walked 2, ran 1, walked 4.
You will notice that I ran a total of 18 minutes! yesterday I could barely run 2 minutes my third bout.... today I was able to run 3 and then add another 3 minutes onto the day. Granted since this is Tuesday and the day before my first weekly rest I'm supposed to push myself..... I'm just happy that I was able to.
Good luck to all the other runner wannabes out there.
Monday, March 19, 2007
Week 1 of 23: Monday
Distance: 2.55 miles
Average Pace: 3.4 mph
I was on the treadmill today.
Running felt really good , I ran much more than I was able to last week.
I did:
5 min walk, 5 min run, 4 min walk, 5 min run, 7 min walk, 2 min run, 5 min walk, 3 min run, 9 min walk.
the bolded 2 minute run above was my most difficult. But I was able to scrap together some energy for the final push of a 3 minute run.
I'm glad because I was able to hit my 15 minute running goal, which is FAR better than I had expected. I was also to work on my pecs for a bit. I didn't have a spotter with my free weights and the last rep I hurt my right elbow a bit.
I'm doing the fartlek (yea, I know... I said fart) method of training (or at least a slightly modified version of it) so I'm stagering my running. I plan on slowly increasing the duration of the running to the point where I'm running the entire workout. Also when I slow down to a walk the walk is still brisk with my heart rate elevated to about 60-75% max heart rate.
This style of work out helps to build endurance suposedly. As a new runner my "run" is really more of a jog and I'm not going very fast at all. My brisk walk pace is 3.0 mph and the jogging today was at 4.2 mph.
Average Pace: 3.4 mph
I was on the treadmill today.
Running felt really good , I ran much more than I was able to last week.
I did:
5 min walk, 5 min run, 4 min walk, 5 min run, 7 min walk, 2 min run, 5 min walk, 3 min run, 9 min walk.
the bolded 2 minute run above was my most difficult. But I was able to scrap together some energy for the final push of a 3 minute run.
I'm glad because I was able to hit my 15 minute running goal, which is FAR better than I had expected. I was also to work on my pecs for a bit. I didn't have a spotter with my free weights and the last rep I hurt my right elbow a bit.
I'm doing the fartlek (yea, I know... I said fart) method of training (or at least a slightly modified version of it) so I'm stagering my running. I plan on slowly increasing the duration of the running to the point where I'm running the entire workout. Also when I slow down to a walk the walk is still brisk with my heart rate elevated to about 60-75% max heart rate.
This style of work out helps to build endurance suposedly. As a new runner my "run" is really more of a jog and I'm not going very fast at all. My brisk walk pace is 3.0 mph and the jogging today was at 4.2 mph.
Week 1 of 23
This week I'm getting serious. I've been walking / jogging for two weeks now to ease into this program, so I feel relatively confident in starting to pick up the pace. I've been on a relatively successful diet lately, and I'm concerned about getting the right balance of nutrients to keep the weight loss moving, but also keep my running goals moving. You see, I was keeping to a low carb diet when I wasn't exercising, but now I'm re-introducing the carbs to give me some running fuel.
I've also been eating smaller portions lately, which is a very good thing. I didn't gain weight because I like to eat snacks or candy, I gained weight because I like to eat large portions of normal food. (sitting at a computer 8 hours a day then not exercising didn't help either)
So the goals for this week:
Wish me luck!
I've also been eating smaller portions lately, which is a very good thing. I didn't gain weight because I like to eat snacks or candy, I gained weight because I like to eat large portions of normal food. (sitting at a computer 8 hours a day then not exercising didn't help either)
So the goals for this week:
- Run 15 minutes of a 45 minute work out.
- Rest on Wednesday and Saturday.
- Lift weights at least three days this week.
- Work on the ab crunches.
- Slowly increase carb content of diet.
- Stay with the small portion sizes.
- Keep the momentum going on my weight loss.
Wish me luck!
And So It Begins....
Welcome to my journey.
I started this blog to detail my exploits as I try to become a runner. Like most Americans out there I am over weight, love large meals, and don't run. I'm trying to change that one mile at a time, and to cement my commitment I started this inter-tube blogosphere thingie.
I'm hoping that making my progress public will motivate me to keep going with this.
I have 23 weeks (starting from today) to go from a fat computer potato to a runner. Specifically I have 2 goals...
My primary goal is to run a 5k race (doesn't matter which one) all the way through (speed doesn't matter but I want to at least jog, if not run, the entire distance).
If I can accomplish that, my secondary goal is to do the 5k in under 30 mins.
Anyway, I've made a commitment to these goals. I think I have a chance at them if I work hard and change my current lifestyle. So if you are interested in my story, come back and check my progress.
I started this blog to detail my exploits as I try to become a runner. Like most Americans out there I am over weight, love large meals, and don't run. I'm trying to change that one mile at a time, and to cement my commitment I started this inter-tube blogosphere thingie.
I'm hoping that making my progress public will motivate me to keep going with this.
I have 23 weeks (starting from today) to go from a fat computer potato to a runner. Specifically I have 2 goals...
My primary goal is to run a 5k race (doesn't matter which one) all the way through (speed doesn't matter but I want to at least jog, if not run, the entire distance).
If I can accomplish that, my secondary goal is to do the 5k in under 30 mins.
Anyway, I've made a commitment to these goals. I think I have a chance at them if I work hard and change my current lifestyle. So if you are interested in my story, come back and check my progress.
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