As I predicted, with the onset of the long-awaited spring weather, I'm mostly walking. Most weeks I walk for about an hour on Monday, Wednesday, and Friday, with three girlfriends, Connie, Lana, and Jan. Since I like their company more than I care about keeping my Couch to 5K routine, those walks are my primary exercise. But when time and weather (mostly wind) allow, I try to sneak in a Couch to 5K on the alternate days.
Today, being a sunny Saturday with only a 12-15 mph wind from the WNW, I summoned the gumption to do my Couch to 5K. Another motivation, I must admit, is competition. Another friend has started doing the couch to 5K and she has her husband doing it with her as a drill sargent. I think I"d probably shoot my husband if he was my drill sargent, but for Alison it seems to work well. But she's on the cusp of passing me up.
So, Alison, I'm using you. I'm using your success to motivate myself to keep up better! Thanks for the help. And if it helps you, you can use me to motivate you during these two weeks Jona's gone.
Here's to a little friendly competition.
Showing posts with label couch to 5Κ. Show all posts
Showing posts with label couch to 5Κ. Show all posts
Saturday, June 4, 2011
Monday, May 9, 2011
Exercise Summary (OK, maybe, considering the length of this post, "summary," is the wrong word.)
I thought sure I posted last Monday, but I can't find it. Maybe I put it on a different blog. That would be about my speed some days. I'll have to check. Maybe the computer crashed in the middle of it and I never got back to it. That would be about our computers' speed.
But for any who care, I kind of did week five for the third time last week. With the nicer spring weather, my exercise partner and I walk outside and it's nicer to walk together than to worry about some arbitrary exercise plan.
On Monday, I did a Week 5, Couch to 5K workout. I don't remember any details. Except that I think I was maybe kind of wimpy. Maybe I should rename this blog The Diary of a Wimpy Mom.
On Wednesday and Friday, we walked outside for about an hour each day. I think Connie and I walked about four miles on Wednesday.
Connie's neighbor, Jan, joined us on Friday. The two driveways are only about 200 or 300 yards apart, so they truly are near neighbors for this area. Of course if you factor in the driveway lengths, it's really not so near after all. It's probably about 1/2 mile between the two homes.
That day we walked a little less than four miles. We turned around to head for home sooner that day. Both walks were with excellent company, as we visited and enjoyed the spring weather.
When we got to a certain spot in the road, Connie said, "This is about where we saw the bear." And then both ladies told the story about a walk last summer which was suddenly interrupted by aggressive barking from Jan's younger, more rambunctious dog. If I have the story correct, a cub had crossed the road and the dog taken a few steps toward it. By this time the ladies had turned and realized what was up. All they could do was hope the dog wouldn't take off after the cub. A few minutes later, the mama and another cub came out of the woods and lumbered across the road. The mama stood and looked at them once in the center of the road, and then a second time after they had all gotten across. Thankfully, the dog did nothing more than bark and all ended well.
That story led to another, this one starring Jan's husband, Rickie. Rickie was fishing on the river just a mile or so north of where we were walking. He looked up and there was a bear floating on its back down the middle of the river. The bear and Rickie saw each other at the same time. The bear slooshed toward the far bank and off he went. The story reminded me of Baloo in Disney's version of The Jungle Book.
On Saturday, Joe got up early and went for his morning run and came in looking all refreshed. He's going about it a bit differently than am I. I'm working like nuts trying to take off this extra weight and get in shape. I'm following a "plan," some days feeling like I'm killing myself doing it.
Joe goes out and runs a couple of power poles. That's how we measure distance around here. The power poles are alleged to be 100 yards apart. So Joe goes out one day and runs a couple power poles. He goes out the next day and runs a few more. I'm not jealous or anything, but he really makes it seem way too easy.
Anyway, another friend also mentioned on facebook having gone for a run that morning, so I got to thinking to myself that since I hadn't done my Couch to 5K workout much last week I better do it. And I'd get a taste of the nice fresh air if I did it outside.
Some highlights
So far, so good, but I have a couple of apple trees in the back that I think ought to be showing more progress than they do. I'll have to go check them again today.
Today, I walked outside with Connie again. We again went about four miles. We didn't see any bears, but we did see a sand hill crane on the outward leg of our trip. And on the way back, we watched a pair of bluebirds frolicking in the trees bordering Andy and Karen's place. Was that male ever a bright blue! He almost didn't look real, he was so brightly colored.
But for any who care, I kind of did week five for the third time last week. With the nicer spring weather, my exercise partner and I walk outside and it's nicer to walk together than to worry about some arbitrary exercise plan.
On Monday, I did a Week 5, Couch to 5K workout. I don't remember any details. Except that I think I was maybe kind of wimpy. Maybe I should rename this blog The Diary of a Wimpy Mom.
On Wednesday and Friday, we walked outside for about an hour each day. I think Connie and I walked about four miles on Wednesday.
Connie's neighbor, Jan, joined us on Friday. The two driveways are only about 200 or 300 yards apart, so they truly are near neighbors for this area. Of course if you factor in the driveway lengths, it's really not so near after all. It's probably about 1/2 mile between the two homes.
That day we walked a little less than four miles. We turned around to head for home sooner that day. Both walks were with excellent company, as we visited and enjoyed the spring weather.
When we got to a certain spot in the road, Connie said, "This is about where we saw the bear." And then both ladies told the story about a walk last summer which was suddenly interrupted by aggressive barking from Jan's younger, more rambunctious dog. If I have the story correct, a cub had crossed the road and the dog taken a few steps toward it. By this time the ladies had turned and realized what was up. All they could do was hope the dog wouldn't take off after the cub. A few minutes later, the mama and another cub came out of the woods and lumbered across the road. The mama stood and looked at them once in the center of the road, and then a second time after they had all gotten across. Thankfully, the dog did nothing more than bark and all ended well.
On Saturday, Joe got up early and went for his morning run and came in looking all refreshed. He's going about it a bit differently than am I. I'm working like nuts trying to take off this extra weight and get in shape. I'm following a "plan," some days feeling like I'm killing myself doing it.
Joe goes out and runs a couple of power poles. That's how we measure distance around here. The power poles are alleged to be 100 yards apart. So Joe goes out one day and runs a couple power poles. He goes out the next day and runs a few more. I'm not jealous or anything, but he really makes it seem way too easy.
Anyway, another friend also mentioned on facebook having gone for a run that morning, so I got to thinking to myself that since I hadn't done my Couch to 5K workout much last week I better do it. And I'd get a taste of the nice fresh air if I did it outside.
Some highlights
- I made it. I was able to do the workout.
- I ran on the minimum maintenence road 1/2 mile north of us. I love running there. Although we haven't been there much, since Joe sprained his ankle last summer in one of its many gopher holes.
- A grouse crossed the road in front of me.
- I saw several pairs of geese.
- The frogs were singing merrily in the ditch toward the west end.
- A gopher stood up in the lane ahead of me and although I know he digs holes that can sprain ankles, he was still cute silhouetted against the morning sky.
- The roadway has apparently been sprayed, so that where most years is green and growing things, along the ditches, and between the ruts in the roadway, all is dried and brown for the first 1/2 mile. After that, it is like somebody flipped the switch and it's all green again.
- A chunk of the already limited woods has been bulldozed, and the stumps and tree remains heaped up into a few unsightly piles. I understand the farmers need to make a living, too; and I understand these are hard economic times. So perhaps he needed the additional land. But it does make for a less pleasant walk.
- I was not nearly as streamlined and svelte a runner as I had dreamed of being after all my hard work on the tread mill all winter.
So far, so good, but I have a couple of apple trees in the back that I think ought to be showing more progress than they do. I'll have to go check them again today.
Today, I walked outside with Connie again. We again went about four miles. We didn't see any bears, but we did see a sand hill crane on the outward leg of our trip. And on the way back, we watched a pair of bluebirds frolicking in the trees bordering Andy and Karen's place. Was that male ever a bright blue! He almost didn't look real, he was so brightly colored.
Saturday, April 30, 2011
Week 5 workout, Days two and three, Take two
Wednesday I just walked and gazelled for about 1/2 hour. Didn't think it was worth reporting on.
Today I had a good week five workout. Kept my speeds up and kept focused on my times, but I did space out somewhere in the last 45 seconds of my last jog interval. I was still jogging when the clock flashed the 45 second mark, but then when I noticed it was time to walk, I already was. But my speed was still up. Does that count?
According to the clock, I did 1.77 miles, 30.20 minutes, burned 228 cals and 71 fat cals. I walked at about 3.0 mph and jogged at about 4.0 mph.
I did ten minutes on the gazelle, but without all the alternate positions, just the regular. I did two sets of the Nordic rider and remembered to count both times.
I was a little bummed because I thought this was my third time at Week 5, and since I give myself three weeks at each next stage, I thought I had to think about moving on to Week 6 next week. But, yippee, I see from my previous posts that it's only my second time through, so I can stay at this workout next week without feeling any guilt or remorse.
Yeah me! My kids say that all the time and it used to bug me, but I think it's from the Zach and Cody show. I think it's London Tipton who says that, so when my kids say it now, I have the cultural literacy to enjoy their television serial allusion.
At least I hope that's what it's from and I'm not merely spouting off that which I don't know.
Today I had a good week five workout. Kept my speeds up and kept focused on my times, but I did space out somewhere in the last 45 seconds of my last jog interval. I was still jogging when the clock flashed the 45 second mark, but then when I noticed it was time to walk, I already was. But my speed was still up. Does that count?
According to the clock, I did 1.77 miles, 30.20 minutes, burned 228 cals and 71 fat cals. I walked at about 3.0 mph and jogged at about 4.0 mph.
I did ten minutes on the gazelle, but without all the alternate positions, just the regular. I did two sets of the Nordic rider and remembered to count both times.
I was a little bummed because I thought this was my third time at Week 5, and since I give myself three weeks at each next stage, I thought I had to think about moving on to Week 6 next week. But, yippee, I see from my previous posts that it's only my second time through, so I can stay at this workout next week without feeling any guilt or remorse.
Yeah me! My kids say that all the time and it used to bug me, but I think it's from the Zach and Cody show. I think it's London Tipton who says that, so when my kids say it now, I have the cultural literacy to enjoy their television serial allusion.
At least I hope that's what it's from and I'm not merely spouting off that which I don't know.
Monday, April 25, 2011
Couch to 5K, Day One of Week Five, Take Two
I did it! I'm so pleased with how my workout went today. I really should have done it outside, since the weather is absolutely lovely. But since Connie was gone and two of my girls were doing some spring clean-up in her yard, I did the treadmill thing. I didn't want them there unattended.
But because I was working out alone, I committed myself to see how much I'd improved by really pushing myself. Now, if you're already a consistent runner, don't laugh. You just have to remember where I started.
I still did the seven minutes of warm-up, instead of the five, but otherwise I stuck to the program. I kept my waking speeds up at 2.9-3.0 mph and my jogging speeds at 3.9-4.0 mph. That's quite a bit faster than I've been able to do consistently since about the Week 2 workout.
I only did the Couch to 5K, because the girls heard a funny noise outside that I needed to check out and I didn't feel like going back downstairs after being out in the sunshine. But I'm sure I'll be outside most of the afternoon doing some fairly active task. Who can sit around inside on a day like today?
The treadmill told me I travelled 1.87 miles, burned 241 calories and 75 fat calories. It took me 32.5 minutes.
But because I was working out alone, I committed myself to see how much I'd improved by really pushing myself. Now, if you're already a consistent runner, don't laugh. You just have to remember where I started.
I still did the seven minutes of warm-up, instead of the five, but otherwise I stuck to the program. I kept my waking speeds up at 2.9-3.0 mph and my jogging speeds at 3.9-4.0 mph. That's quite a bit faster than I've been able to do consistently since about the Week 2 workout.
I only did the Couch to 5K, because the girls heard a funny noise outside that I needed to check out and I didn't feel like going back downstairs after being out in the sunshine. But I'm sure I'll be outside most of the afternoon doing some fairly active task. Who can sit around inside on a day like today?
The treadmill told me I travelled 1.87 miles, burned 241 calories and 75 fat calories. It took me 32.5 minutes.
Friday, April 22, 2011
Day Three, Week 5, First Time Around
I finished my first try at the week five of the Couch to 5K. I did all three days, but with lots of visiting and not so much paying attention to the clock. I think I did the full workout today, with almost everything at the correct designated time, except that I did a 7.5 minute warm-up walk instead of the prescribed 5 minutes.
It felt good, but I confess to having developed a bad habit lately. I think it started when I was battling with those first difficult days of the week four workout. I have been holding on to the handlebars instead of going without. It's much easier cardio-vascularly to pull oneself along that way, but it is kind of cheating. I've been trying to break that habit. Today, I tried to do at least 2/3 without, but sometimes I forgot and found myself holding on, again.
But soon we should be able to do some outdoor walks and runs. That's perhaps more difficult to do with anther, since everyone's pace is different. I may walk with Connie some days and do the Couch to 5K other days. Since I'm not really following it, anyway, it's not important to keep up to any particular schedule.
Just keep working.
It felt good, but I confess to having developed a bad habit lately. I think it started when I was battling with those first difficult days of the week four workout. I have been holding on to the handlebars instead of going without. It's much easier cardio-vascularly to pull oneself along that way, but it is kind of cheating. I've been trying to break that habit. Today, I tried to do at least 2/3 without, but sometimes I forgot and found myself holding on, again.
But soon we should be able to do some outdoor walks and runs. That's perhaps more difficult to do with anther, since everyone's pace is different. I may walk with Connie some days and do the Couch to 5K other days. Since I'm not really following it, anyway, it's not important to keep up to any particular schedule.
Just keep working.
Wednesday, April 20, 2011
Non-Couch to 5K workout
I worked out for 30 minutes today, but I did not do my Couch to 5K. I started on the Gazelle with Connie on the tread mill. But after about five minutes Joe called with news that a friend was bringing some roosters over for us. So I wanted to cut short my workout. I chose to stay on the Gazelle for a total of about 10 minutes, then about 5 minutes on the Nordic Rider and I finished with about 15 minutes walking on the tread mill. I could have jogged, but then I would have been totally dripping wet when I returned home and I didn't want to sweat that much.
Remember the old deodorant commercial from the 70s? "Some people perspire. I sweat." My sister always laughed that I should have been featured in that commercial. I am just a sweater. I've taken to bringing a cloth diaper along to Connie's. One of the unfolded variety. I roll it diagonally and then tie it around my forehead like a bandana. Works like a charm!
Remember the old deodorant commercial from the 70s? "Some people perspire. I sweat." My sister always laughed that I should have been featured in that commercial. I am just a sweater. I've taken to bringing a cloth diaper along to Connie's. One of the unfolded variety. I roll it diagonally and then tie it around my forehead like a bandana. Works like a charm!
Monday, April 18, 2011
Couch to 5K, Week 5
This is my next big leap, but I can't really say I did it right this morning. Connie and I were so busy with our visiting, that when I looked at the clock on her treadmill, it was already 15 minutes into my workout. Some days, I'd be able to just start the interval part at that point, and just ignore the extra minutes of walking at the beginning. But both Connie and I had other time commitments later in the morning, and I figured I better share her tread mill with her for a little bit.
The workout is supposed to be
5 minutes warm-up
5 minutes jogging
3 minutes walking
5 minutes jogging
3 minutes walking
5 minutes jogging
5 minutes cooldown
For a total of 31 minutes. Because of my late start, I did two of the jogging intervals. But that time I had 35 minutes of work-out done, so I worked on the other machines for another 15 minutes.
But I'm looking forward to this week's schedule. I think I am ready to easily handle the 5 minute jogging intervals since they have a longer walking interval between. Much more easily, even that the shorter jogs with the short walks in between. Ugh, week four was hard.
The workout is supposed to be
5 minutes warm-up
5 minutes jogging
3 minutes walking
5 minutes jogging
3 minutes walking
5 minutes jogging
5 minutes cooldown
For a total of 31 minutes. Because of my late start, I did two of the jogging intervals. But that time I had 35 minutes of work-out done, so I worked on the other machines for another 15 minutes.
But I'm looking forward to this week's schedule. I think I am ready to easily handle the 5 minute jogging intervals since they have a longer walking interval between. Much more easily, even that the shorter jogs with the short walks in between. Ugh, week four was hard.
Friday, April 15, 2011
Couch to 5K week 4, final day.
I again didn't write down any stats. And I didn't really do very well today in my routine. I exercised for 60 minutes total, which is good, but I didn't run as much as I should have. No reason, really. I am making progress on feeling less winded while running. I hold on to the "handlebars" less while jogging. I just got lazy toward the end and walked the last few minutes. Not a good excuse.
But I'm within perhaps one good days' workout of my half way point on my ticker. That's fun.
Next weeks Couch to 5K consists of three five minutes jogs with three minute walks in between. I think I can probably do that. After that it jumps to 8 minute jogs. Yes, I know I could do that, but I don't really want to yet. That's the biggest factor in the whole running thing. Do I really want it? I'm not sure. Only if it's not too painful. At this point in my life, I don't need pain.
But I'm within perhaps one good days' workout of my half way point on my ticker. That's fun.
Next weeks Couch to 5K consists of three five minutes jogs with three minute walks in between. I think I can probably do that. After that it jumps to 8 minute jogs. Yes, I know I could do that, but I don't really want to yet. That's the biggest factor in the whole running thing. Do I really want it? I'm not sure. Only if it's not too painful. At this point in my life, I don't need pain.
Wednesday, April 13, 2011
Week 4, Day 2, Third time around
Again today's workout felt good. I am glad I did not feel compelled to forge ahead to week 5 yet. I think I'll be much more ready for it this time. I didn't do any stats today. I did the Couch to 5K with a 7.5 minute warm-up. I didn't walk much at the end, but did cook down on the other machines. We worked out for about 50 minutes today.
Friday, April 8, 2011
2nd Go at Week 4, Day 3, Couch to 5K
I did the workout,but had a little interruption when Joe called to get some info that I was carrying around in my purse.
But afterwards, when Connie was on the treadmill and I was doing the other stuff, we got so busy visiting, that we walked/gazelled/Nordic ridered for about 20-30 extra minutes. We just kept moving and didn't realize what time it was.
I plan to do Week 4 one more week, just to make sure I'm ready to move on. I feel just barely able to do Week 4, so I don't think I'm ready to move on yet.
I guess I'm OK with that.
But I'd like to point out that thanks to our extra visiting, I've passed the one third way mark on my ticker!
But afterwards, when Connie was on the treadmill and I was doing the other stuff, we got so busy visiting, that we walked/gazelled/Nordic ridered for about 20-30 extra minutes. We just kept moving and didn't realize what time it was.
I plan to do Week 4 one more week, just to make sure I'm ready to move on. I feel just barely able to do Week 4, so I don't think I'm ready to move on yet.
I guess I'm OK with that.
But I'd like to point out that thanks to our extra visiting, I've passed the one third way mark on my ticker!
Wednesday, April 6, 2011
2nd Go at Week 4, Day 2, Couch to 5K
I got through the workout and even walked extra, since Connie and I were visiting. But alas, I left my notebook with all my stats sitting somewhere at her house. But I got through the scheduled couch to 5K and did some Nordic Rider stuff.
Oh, and by the way, we've decided that trying to improve balance while on the treadmill is not a good thing. You know those balance exercises for which you first get balanced and then close your eyes and maintain balance. Yeah, well, don't try it on the tread mill. It's, uh, not a good thing.
Connie, who at that point had been doing her wii workout upstairs, came running down to see what the racket was...
"I'm fine, Connie. Just fell off the back end of the treadmill. Don't mind me."
Oh, and by the way, we've decided that trying to improve balance while on the treadmill is not a good thing. You know those balance exercises for which you first get balanced and then close your eyes and maintain balance. Yeah, well, don't try it on the tread mill. It's, uh, not a good thing.
Connie, who at that point had been doing her wii workout upstairs, came running down to see what the racket was...
"I'm fine, Connie. Just fell off the back end of the treadmill. Don't mind me."
Monday, April 4, 2011
2nd Go at Week 4, Day 1, Couch to 5K
Yes I got through. Barely. I did walk a little long for one of my intervals, since Connie and I were gabbing. But I think I made it up alright by shortening the middle 3 minute walk interval. I really couldn't say for sure how accurate I was, but I think I did all the running I was supposed to. This is my best guess as to how I did.
5 minute warm-up walk
3 minute run
3 minute walk
5 minute run
1.5 minute walk
3 minute run
1.5 minute walk
5 minute run
I also did 10 minutes on the Gazelle.
5 minute warm-up walk
3 minute run
3 minute walk
5 minute run
1.5 minute walk
3 minute run
1.5 minute walk
5 minute run
I also did 10 minutes on the Gazelle.
Friday, April 1, 2011
Maybe I AM Worse than a Couch Potato
I kind of punked out today. I did exercise. I did 45 minutes, so I got to move my ticker. But, well, let's just say I'm in the "hate" stage of my love/hate relationship with the Couch to 5K program. I had to walk the last 3 minutes of the final run interval today. Didn't make me feel very good. That, and the fact that I was already running so slowly that when I finally gave into temptation to just stop jogging and walk, I didn't even have to slow down the tread mill. Grrr. I don't know. I"ll probably end up stuck on week 4 for another three or four weeks before I'm able to move on.
At least I'm up and moving.
Sometimes I ask myself why I'm so doggedly trying to take up running again. And I have no really good answer. Especially when I'm going slower than I could walk. But I think it's simply that I want to be able to say the even after ten kids I can still do it.
Well that's all I'm going to report today. I did 45 minutes of exercise and some of it was Couch to 5K Week 4.
And some of it wasn't.
Is there a "Bad attitude" index tab for this blog?
At least I'm up and moving.
Sometimes I ask myself why I'm so doggedly trying to take up running again. And I have no really good answer. Especially when I'm going slower than I could walk. But I think it's simply that I want to be able to say the even after ten kids I can still do it.
Well that's all I'm going to report today. I did 45 minutes of exercise and some of it was Couch to 5K Week 4.
And some of it wasn't.
Is there a "Bad attitude" index tab for this blog?
Wednesday, March 30, 2011
Week 4 Day 2, Couch to 5K
This has been kind of a crummy day altogether, so I don't know why I should have expected that my exercise would be better...But I was hoping.
I only did the Couch to 5K stuff today, since I wasted too much time this morning and have several things I need to finish up around the house before the Wednesday evening during Lent rush. I felt good at first and even jacked up my speeds a tiny bit. But at the end I hit a brick wall and had to slow way down. Really way down. I could have walked. But I made myself keep up that jogging motion even though I was barely lifting my feet the last two minutes of the last jog interval. Then I slowed down the cool down walk, too.
5 minutes walk 3 mph
3 minutes jog 4.1 mph
1.5 minute walk 3 mph
5 minute jog 4 mph
3 minute walk 3 mph
3 minute jog 4.1 mph
1.5 minute walk 3 mph
5 minute jog 3.9, then 3.4 mph
5 minute cool down 2.6 mph
The tread mill said I burned 233 cals, 72 fat cals, traveled 1.81 miles, took 31.30 minutes.
I only did the Couch to 5K stuff today, since I wasted too much time this morning and have several things I need to finish up around the house before the Wednesday evening during Lent rush. I felt good at first and even jacked up my speeds a tiny bit. But at the end I hit a brick wall and had to slow way down. Really way down. I could have walked. But I made myself keep up that jogging motion even though I was barely lifting my feet the last two minutes of the last jog interval. Then I slowed down the cool down walk, too.
5 minutes walk 3 mph
3 minutes jog 4.1 mph
1.5 minute walk 3 mph
5 minute jog 4 mph
3 minute walk 3 mph
3 minute jog 4.1 mph
1.5 minute walk 3 mph
5 minute jog 3.9, then 3.4 mph
5 minute cool down 2.6 mph
The tread mill said I burned 233 cals, 72 fat cals, traveled 1.81 miles, took 31.30 minutes.
Monday, March 28, 2011
Finally on to Week 4 Day One
I started out my day today with just over 10 minutes on the Gazelle.
I didn't write down any stats this morning, but the general gist of my couch to 5K was
I walked at 2.9-3.1 mph. I jogged at 3.9-4.0 mph. It took me just a few second shy of 30 minutes.
I was very tired at the end of my jogging, so I had to slow down a bit more for the last minute. but I kept going. There are times a stubborn temper is useful. I suppose I could call that tenacity, but mostly it's just good old fashioned stubbornness. It's something I've worked hard to curb;I must confess, however, that it still often sneaks out. Just ask my kids (or my dear husband?).
But when necessary, I can summon my vast reserve of bullheaded-ness up to get me over the hard spots of life, whether a difficult path the Lord has asked me to walk; or a difficult path of my own devising, such as this whole running thing.
Although I was a bit fearful going into the week, I'm optimistic today. I think I can do it. And if I have to do this same level for two weeks, what's it matter in the big scheme of things.
I didn't write down any stats this morning, but the general gist of my couch to 5K was
- 5 minute warm up walk
- 3 minute run
- 90 second walk
- 5 minute run
- 3 minute walk
- 3 minute run
- 90 second walk
- 5 minute run
- 5 minute cool down walk
I walked at 2.9-3.1 mph. I jogged at 3.9-4.0 mph. It took me just a few second shy of 30 minutes.
I was very tired at the end of my jogging, so I had to slow down a bit more for the last minute. but I kept going. There are times a stubborn temper is useful. I suppose I could call that tenacity, but mostly it's just good old fashioned stubbornness. It's something I've worked hard to curb;I must confess, however, that it still often sneaks out. Just ask my kids (or my dear husband?).
But when necessary, I can summon my vast reserve of bullheaded-ness up to get me over the hard spots of life, whether a difficult path the Lord has asked me to walk; or a difficult path of my own devising, such as this whole running thing.
Although I was a bit fearful going into the week, I'm optimistic today. I think I can do it. And if I have to do this same level for two weeks, what's it matter in the big scheme of things.
Friday, March 25, 2011
Final Day of Final Repitition of Week Three
Hopefully the final day of week three. I stopped using the podcasts because I was bored. Is this a theme in my life? Ought I to be worried?
Joe has put much of his vast mp3 collection from his computer onto my mp3 player, so I was treated to everything from OMD to Prince, to Huey Lewis, to Rick James. Mostly good exercise music. I did find Joan Jett's I Love Rock and Roll, however, a bit slow. Still good listening, but its beat is so pronounced that it was hard to keep the speed I needed to be going against the beat of the song.
Another quirky thing is that Duran Duran's Rio is a really long song. 5 1/2 minutes. It came on during the last few minutes of my final walk interval and I told myself I'd just walk to to the end of the song. I figured it would leave me fewer minutes to make up on the Gazelle and Nordic Rider. All told, I think I did about 48 minutes today, thanks in part to the length of Rio.
For the tread mill work I did 28 minutes, 1.61 ml, 64 fat calories, 207 calories. I did the walking intervals at 2.9 mph and the jogging at 4 or 4.1 mph.
Next week I have to alternate 90 second intervals with 5 minute intervals. I hope I'm ready. Probably my biggest enemy is the boredom. Wish me luck.
Joe has put much of his vast mp3 collection from his computer onto my mp3 player, so I was treated to everything from OMD to Prince, to Huey Lewis, to Rick James. Mostly good exercise music. I did find Joan Jett's I Love Rock and Roll, however, a bit slow. Still good listening, but its beat is so pronounced that it was hard to keep the speed I needed to be going against the beat of the song.
Another quirky thing is that Duran Duran's Rio is a really long song. 5 1/2 minutes. It came on during the last few minutes of my final walk interval and I told myself I'd just walk to to the end of the song. I figured it would leave me fewer minutes to make up on the Gazelle and Nordic Rider. All told, I think I did about 48 minutes today, thanks in part to the length of Rio.
For the tread mill work I did 28 minutes, 1.61 ml, 64 fat calories, 207 calories. I did the walking intervals at 2.9 mph and the jogging at 4 or 4.1 mph.
Next week I have to alternate 90 second intervals with 5 minute intervals. I hope I'm ready. Probably my biggest enemy is the boredom. Wish me luck.
Wednesday, March 23, 2011
Week 3, AGAIN, Day 2
I can't exactly say I was spot on today, but I got through and didn't peter out. I think my speeds were up a little tiny bit too, so I guess that's some measure of improvement. My feet and lower legs got tired. I got bored. But I kept plugging along.
5 minutes warm up 3 mph
90 seconds jog 4 mph
90 seconds walk 3 mph
3 minutes jog 4 mph
3 minutes walk 3 mph
90 seconds jog 4 mph
90 seconds walk 3 mph
3 minutes jog 4.1 mph
5 minutes cool down 2.9 mph, then slowing a bit throughout
The computer told me I burned 187 calories with 585 of the fat calories. I covered 1.45 miles and it took 25 minutes.
I also did 10 minutes on the Gazelle and did my full Nordic Rider sets.
5 minutes warm up 3 mph
90 seconds jog 4 mph
90 seconds walk 3 mph
3 minutes jog 4 mph
3 minutes walk 3 mph
90 seconds jog 4 mph
90 seconds walk 3 mph
3 minutes jog 4.1 mph
5 minutes cool down 2.9 mph, then slowing a bit throughout
The computer told me I burned 187 calories with 585 of the fat calories. I covered 1.45 miles and it took 25 minutes.
I also did 10 minutes on the Gazelle and did my full Nordic Rider sets.
Monday, March 21, 2011
Week 3 AGAIN
Yes, I'm kind of stuck on week three. But mostly because of non-exercise related things going on. Last week I has house guests and my exercise partner had grandkids.
But now we're back on, except that after a week off, I didn't want to jump right in full force. I did 25 minutes of tread mill work during which I did two 3 minute jogs.
I also did about 10 minutes of the gazelle and only one set on the Nordic Rider.
I think it was not quite 40 minutes, but I usually round down when recording my minutes, so today I rounded up to get my 40 minutes. Although it was not the Couch to 5K, I was definitely working hard. I was dripping sweat when I finished. The jogging went easier today and I could tell my body was becoming accustomed to it.
AND it's getting nicer outside. Soon, soon, we'll be able to exercise outside.
Although there is another several inches of snow predicted for the next few days.
But now we're back on, except that after a week off, I didn't want to jump right in full force. I did 25 minutes of tread mill work during which I did two 3 minute jogs.
I also did about 10 minutes of the gazelle and only one set on the Nordic Rider.
I think it was not quite 40 minutes, but I usually round down when recording my minutes, so today I rounded up to get my 40 minutes. Although it was not the Couch to 5K, I was definitely working hard. I was dripping sweat when I finished. The jogging went easier today and I could tell my body was becoming accustomed to it.
AND it's getting nicer outside. Soon, soon, we'll be able to exercise outside.
Although there is another several inches of snow predicted for the next few days.
... Winter Storm Watch remains in effect from Tuesday morningthrough Wednesday evening...
A Winter Storm Watch remains in effect from Tuesday morningthrough Wednesday evening.
* A large winter storm will impact the area starting Tuesday morning through Wednesday afternoon.
* Look for mixed rain... snow... sleet or freezing rain to develop early Tuesday morning and then turn to all snow Tuesday evening and continue into Wednesday.
* Significant snowfall of over eight inches is possible across the area... along with freezing rain and sleet. However... the locations and specific amounts of snow... ice and rain are not certain as low level temperatures will be critical.
* The snow will be a wet snow and the storm will produce east winds at 15 to 30 mph.
* Stay tuned to later forecasts for updates.
Precautionary/preparedness actions...
A Winter Storm Watch means there is a potential for significantsnow... sleet... or ice accumulations that may impact travel.Continue to monitor the latest forecasts.
Monday, March 14, 2011
Couch to 5K, Week 3 Re-revisited
Weird schedule this week and missed a day last week, so I'm doing week three yet again. I think I'll stick with it all week, if I am able to get both the other workouts in.
Today went very well, though. I was a bit sluggish starting out, so I turned down my speed a bit and waited for that "kick" to kick in. By the time the first 3 minutes jog came around I was in my zone. I like when it's going well enough that I don't keep checking the little clock on the tread mill wondering why it's not moving faster.
5 minutes warm up 2.7 mph
90 seconds jog 3.5 mph
90 seconds walk 2.7 mph
3 minutes jog 4 mph
3 minutes walk 3 mph
90 seconds jog 4 mph
90 seconds walk 3 mph
3 minutes jog 4.1 mph
5 minutes cool down 3 mph, then slowing a bit throughout
The computer told me I burned 178 calories with 55 of the fat calories. I covered 1.38 miles and it took 25 minutes.
I also did 10 minutes on the Gazelle and did my full Nordic Rider sets.
A good workout today.
Today went very well, though. I was a bit sluggish starting out, so I turned down my speed a bit and waited for that "kick" to kick in. By the time the first 3 minutes jog came around I was in my zone. I like when it's going well enough that I don't keep checking the little clock on the tread mill wondering why it's not moving faster.
5 minutes warm up 2.7 mph
90 seconds jog 3.5 mph
90 seconds walk 2.7 mph
3 minutes jog 4 mph
3 minutes walk 3 mph
90 seconds jog 4 mph
90 seconds walk 3 mph
3 minutes jog 4.1 mph
5 minutes cool down 3 mph, then slowing a bit throughout
The computer told me I burned 178 calories with 55 of the fat calories. I covered 1.38 miles and it took 25 minutes.
I also did 10 minutes on the Gazelle and did my full Nordic Rider sets.
A good workout today.
Wednesday, March 9, 2011
Couch to 5K, Week 3 Revisted, Day 2
I really got bored again today. It's a good thing I have an excellent imagination. I was able to stick myself on some of the forest trails I've run in the past: last summer I did a teeny bit in Lake Bronson State Park, and Greenwood Park in Thief River Falls; years ago I ran more often in the UW arboretum and on the trail along the west edge of Lake Wingra in Madison, WI; and back in my "school formerly known as DMLC" days, I did cross country practices in Flandrau State Park in New Ulm.
It gave me a little boost today when I needed it, to put myself out in the woods, listening to all the forest sounds: the birds singing, the chipmunks scolding, the the scritch-scritch-creak of trees rubbing together, last fall's leaves crunching beneath my feet. I almost slipped once in some mud in a wet spot, and startled a deer, which startled me.
If I was imagining to be running around here (which I would not, since it's very flat and open and a boring place to run) I would have imagined a grouse flushing causing me to jump a mile, thinking it was some bear or wolf or cougar jumping out to eat me up. I hate when that happens.
But alas! all this adventure was only in my mind. I was really just plugging along on the tread mill. I am, however, very thankful for the use of Connie's tread mill. I know I would not have exercised as faithfully this winter if I was only doing the Gazelle and my pilates DVDs.
On to this week's routine
The computer told me I burned 177 calories with 55 of the fat calories. I covered 1.37 miles and it took 25 minutes.
I did my full workout with all the extras today, so that would include
Aaaaaiiiimmmmeeee!
It's my left foot, between the middle toe and then to mostly the fourth tow, but some toward the second toe. And it's back a bit from the toes. Joe found a very tight knot in my arch. He thinks it's from a tight muscle in the center of my hamstring and then up, yes, you guessed it, through the piriformis and into the lower back. So I've been trying to do stretches for those areas. But if this does not make any sense to you, please let me know what I should be doing instead.
It gave me a little boost today when I needed it, to put myself out in the woods, listening to all the forest sounds: the birds singing, the chipmunks scolding, the the scritch-scritch-creak of trees rubbing together, last fall's leaves crunching beneath my feet. I almost slipped once in some mud in a wet spot, and startled a deer, which startled me.
If I was imagining to be running around here (which I would not, since it's very flat and open and a boring place to run) I would have imagined a grouse flushing causing me to jump a mile, thinking it was some bear or wolf or cougar jumping out to eat me up. I hate when that happens.
But alas! all this adventure was only in my mind. I was really just plugging along on the tread mill. I am, however, very thankful for the use of Connie's tread mill. I know I would not have exercised as faithfully this winter if I was only doing the Gazelle and my pilates DVDs.
On to this week's routine
- 5 minutes warm up
- 90 seconds jog
- 90 seconds walk
- 3 minutes jog
- 3 minutes walk
- 90 seconds jog
- 90 seconds walk
- 3 minutes jog
- 5 minutes cool down
The computer told me I burned 177 calories with 55 of the fat calories. I covered 1.37 miles and it took 25 minutes.
I did my full workout with all the extras today, so that would include
- two sets on the Nordic rider; for each set I did 50 in the pulling position, and 25 in the pushing position; and
- 8 minutes on the Gazelle, four sets of 20 in each of 4 alternate positions, plus some regular strides before and after and in between.
Aaaaaiiiimmmmeeee!
It's my left foot, between the middle toe and then to mostly the fourth tow, but some toward the second toe. And it's back a bit from the toes. Joe found a very tight knot in my arch. He thinks it's from a tight muscle in the center of my hamstring and then up, yes, you guessed it, through the piriformis and into the lower back. So I've been trying to do stretches for those areas. But if this does not make any sense to you, please let me know what I should be doing instead.
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