Long Cardio - 1 hour of aerobic exercise, MHR 60 - 70%
I hit the snooze bar on the alarm clock one too many times today and then ran out of time to do the full long cardio. I was up at 5:00 am, 5:30 am, and then 6:15 am with Addison asking "Mom, can I go wake Papa up now and play zhu zhu hamsters?" so when it came time to get u for real I just didn't want to. We had to go meet my Dad and Step Mom for lunch and presents so I was really pressed for time.
I managed walk 2.0 miles even at just a little over 30 minutes.
Tomorrow the weather here in Louisiana is supposed to be cool but sunny, just like I like it, and my parents neighborhood is flat as a pancake, which again is just like I like it for running! Tomorrow I am going to run 5k outside and am thrilled to be out there and off the treadmill. Its the little things that make me happy. ;)
Wednesday, December 30, 2009
Sunday - 12/27/09
Interval training: 10 minute warm up, 90 seconds at 80%+ MHR, 3 minute recovery at 60% MHR, repeat reps for 20 minutes, 5 minute cool down.
Now I remember why I write everything down, why I make tons of To Do lists, why I have post it notes everywhere, and why people are always irked with me for not calling/emailing/texting back.
I have the short term memory of a fruit fly.
I can remember clearly my 1st grade teacher and what the class room looked like but I cant remember anything about my run 3 days ago. Maybe it was so bad that I purposely forgot? But I think I would remember a run that bad.. but then again maybe not.
So all I know is that I did interval work that started with the 90 seconds because my nifty running watch told me so. Good thing it is keeping track!
Stats from the run:
Warm up time - 5:30
Warm up mileage - .37
Interval time - 30:02
Interval miles - 2.35
Didn't record the cool down time or miles
Total time - 35:332
Total miles - 2.72
Now I remember why I write everything down, why I make tons of To Do lists, why I have post it notes everywhere, and why people are always irked with me for not calling/emailing/texting back.
I have the short term memory of a fruit fly.
I can remember clearly my 1st grade teacher and what the class room looked like but I cant remember anything about my run 3 days ago. Maybe it was so bad that I purposely forgot? But I think I would remember a run that bad.. but then again maybe not.
So all I know is that I did interval work that started with the 90 seconds because my nifty running watch told me so. Good thing it is keeping track!
Stats from the run:
Warm up time - 5:30
Warm up mileage - .37
Interval time - 30:02
Interval miles - 2.35
Didn't record the cool down time or miles
Total time - 35:332
Total miles - 2.72
Saturday, December 26, 2009
Friday - 12/25/09
Interval training. Walk 5-10 minutes, run 80-90% MHR for .25 miles, recover 60% MHR for .50 miles, 3 times total, cool down 5 minutes.
I watched football during this training session and it made me feel better about my running and conditioning. One of the defensive linemen (a big ole boy) intercepted the ball and ran it back for almost 100 yards. The poor boy was running his heart out and you could see it was really a struggle for him to make it all the way to the other end zone and to not slow down and be tackled. He was going as fast as he possibly could, which wasnt all that fast. After scoring a touch down he was so happy but needed supplemental oxygen.. for quite some time.
I identify with him about running your heart out but not going all that fast and just hoping, praying you make it to the end. I am soo happy as well when I get my touch down - 3.1 miles. But the difference between us is that I don't need supplemental oxygen, at least not anymore. 4 months ago I couldnt say that and would probably need a whole oxygen chamber if I had tried to run like that.
Still no heart rate monitor by choice.
Stats from the training:
Warm Up:
10 minutes and .60 miles
Interval training:
28:25 minutes and 2.30 miles
Cool Down:
5 minutes and .25 miles
Total time - 43:25
Total miles - 3.15
I watched football during this training session and it made me feel better about my running and conditioning. One of the defensive linemen (a big ole boy) intercepted the ball and ran it back for almost 100 yards. The poor boy was running his heart out and you could see it was really a struggle for him to make it all the way to the other end zone and to not slow down and be tackled. He was going as fast as he possibly could, which wasnt all that fast. After scoring a touch down he was so happy but needed supplemental oxygen.. for quite some time.
I identify with him about running your heart out but not going all that fast and just hoping, praying you make it to the end. I am soo happy as well when I get my touch down - 3.1 miles. But the difference between us is that I don't need supplemental oxygen, at least not anymore. 4 months ago I couldnt say that and would probably need a whole oxygen chamber if I had tried to run like that.
Still no heart rate monitor by choice.
Stats from the training:
Warm Up:
10 minutes and .60 miles
Interval training:
28:25 minutes and 2.30 miles
Cool Down:
5 minutes and .25 miles
Total time - 43:25
Total miles - 3.15
Thursday, December 24, 2009
Thursday - 12/24/09
Long Cardio - 1 hour of aerobic exercise, MHR 60 - 70%
Nothing really exciting about this walk and I watched Star Wars which helped pass the time. I tried to go a little faster walking to get in more mileage but there is only so fast you can walk before it turns into running. So my stats and mileage are about the same at the last long cardio.
Stats from the walk:
Miles walked - 4.00
Time - 1 Hour
Cool down distance - .50
time - 10 minutes
Total miles - 4.5
Total time - 1 hour 10 minutes
Nothing really exciting about this walk and I watched Star Wars which helped pass the time. I tried to go a little faster walking to get in more mileage but there is only so fast you can walk before it turns into running. So my stats and mileage are about the same at the last long cardio.
Stats from the walk:
Miles walked - 4.00
Time - 1 Hour
Cool down distance - .50
time - 10 minutes
Total miles - 4.5
Total time - 1 hour 10 minutes
Wednesday - 12/23/09
Cardio: 30-45 minute run. 60-80% MHR
I have become way too obsessed with numbers, stats, heart rates, and other figures that it is taking over my running. I decided for this run to just run. No looking at the pace, no looking at my speed, no looking at the 10 other stats my watch offers, and I did not wear the heart monitor.
I decided that I was going to run 4 miles no matter how long it took me and even if I had to walk some of it. The first 3.1 miles was not too bad and really the next .90 wasn't that bad either but it was a mental game to get through it. I had to keep telling myself 'ok, just run .25 more and then you can be done'. I would run that and then tell myself again. Too bad I can't just say 'run 4 miles fast!' and do it. ;)
Stats from the run:
Miles run - 4.0
Warm up and cool down miles - 1.4
5.4 total miles
My public service announcement - Do not run 4.0 miles on the treadmill while watching Man vs. Food. I was already nauseous from running and watching him eat some sort of meaty, cheesy, liquidy thing was almost too much to get through. Barf!
I have become way too obsessed with numbers, stats, heart rates, and other figures that it is taking over my running. I decided for this run to just run. No looking at the pace, no looking at my speed, no looking at the 10 other stats my watch offers, and I did not wear the heart monitor.
I decided that I was going to run 4 miles no matter how long it took me and even if I had to walk some of it. The first 3.1 miles was not too bad and really the next .90 wasn't that bad either but it was a mental game to get through it. I had to keep telling myself 'ok, just run .25 more and then you can be done'. I would run that and then tell myself again. Too bad I can't just say 'run 4 miles fast!' and do it. ;)
Stats from the run:
Miles run - 4.0
Warm up and cool down miles - 1.4
5.4 total miles
My public service announcement - Do not run 4.0 miles on the treadmill while watching Man vs. Food. I was already nauseous from running and watching him eat some sort of meaty, cheesy, liquidy thing was almost too much to get through. Barf!
Monday, December 21, 2009
Monday - 12/21/09
Interval training: 10 minute warm up, 90 seconds at 80%+ MHR, 3 minute recovery at 60% MHR, repeat reps for 20 minutes, 5 minute cool down.
Everyone says that running on the treadmill is supposed to be easier than running outside but I completely disagree. I think the treadmill is so much harder and downright painful. I hate it so much that I am tempted to put on Chris's cold weather military gear and run outside even though it literally below freezing. Problem is that I think I would get frostbite quicker than I can run 5k.
I swear the next day that it is over 32 degrees I am running outside. Wind or no wind, Snow or no snow, I am out there!
The photos are stats from my run and what I see when I hook up my watch to my laptop.
Friday, December 18, 2009
Friday - 12/18/09
Cardio: 30-45 minute run. 60-80% MHR
I ran 5k today and got a new personal best time of 34:30 but I completely overdid it. The first mile and a half was not too bad. I was watching tv and purposely not paying attention to my watch when I then realized that I was doing pretty well and close to my best time. So, me being the Type A all about getting a new PR person that I am, I pushed it and ran too fast. The last half a mile was a pure struggle and I knew my heart rate was completely out of control. I could barely breathe, my face was so red that I looked like I had a bad sunburn, and even had to stop my cool down walk to catch my breath. I just couldn't help myself and wanted that new PR time.
But I have learned my lesson. I know there is no way I can run faster without continuing to work on endurance, heart rate training, and following the schedule I have. Who would have thought that it takes all that? I always thought you just ran however fast you wanted to.. now I see why they call it 'training' and a 'work out'.
Stats from the run:
5K
Miles run - 3.10
Duration - 34:30
Average HR - 86%
Max HR - 97%
Speed Average - 5.11 mph
Speed max - 5.81 mph
Pace average- 11:45
Pace max - 10:21
Walking
Miles walked - .90
Duration - 15:45
I ran 5k today and got a new personal best time of 34:30 but I completely overdid it. The first mile and a half was not too bad. I was watching tv and purposely not paying attention to my watch when I then realized that I was doing pretty well and close to my best time. So, me being the Type A all about getting a new PR person that I am, I pushed it and ran too fast. The last half a mile was a pure struggle and I knew my heart rate was completely out of control. I could barely breathe, my face was so red that I looked like I had a bad sunburn, and even had to stop my cool down walk to catch my breath. I just couldn't help myself and wanted that new PR time.
But I have learned my lesson. I know there is no way I can run faster without continuing to work on endurance, heart rate training, and following the schedule I have. Who would have thought that it takes all that? I always thought you just ran however fast you wanted to.. now I see why they call it 'training' and a 'work out'.
Stats from the run:
5K
Miles run - 3.10
Duration - 34:30
Average HR - 86%
Max HR - 97%
Speed Average - 5.11 mph
Speed max - 5.81 mph
Pace average- 11:45
Pace max - 10:21
Walking
Miles walked - .90
Duration - 15:45
Thursday, December 17, 2009
Thursday - 12/17/09
Interval training. Walk 5-10 minutes, run 80-90% MHR for .25 miles, recover 60% MHR for .50 miles, 3 times total, cool down 5 minutes.
Interval training is pretty interesting. Just when you get bored doing one section it is time to do another one and then you can really push yourself. I was running the .25 miles at about 6.5 to 7.0 mph and and again thought I would fly off. It takes a lot of concentration to run fast on a treadmill.. at least it does for a klutz like me!
I did 4 reps instead of 3 this time. For some reason I thought I was supposed to do 4 and realized it half way through so I kept going. I hope that doesn't come back to bite me tomorrow when I have to run a 5k.
Stats from the run:
Miles total - 4.30
Duration - 1 hour and 7 minutes
Average HR - 71%
Max HR - 98%
I would like to thank Judge Judy once again for getting me through a work out. One thing I have learned - Get it in writing!!
Interval training is pretty interesting. Just when you get bored doing one section it is time to do another one and then you can really push yourself. I was running the .25 miles at about 6.5 to 7.0 mph and and again thought I would fly off. It takes a lot of concentration to run fast on a treadmill.. at least it does for a klutz like me!
I did 4 reps instead of 3 this time. For some reason I thought I was supposed to do 4 and realized it half way through so I kept going. I hope that doesn't come back to bite me tomorrow when I have to run a 5k.
Stats from the run:
Miles total - 4.30
Duration - 1 hour and 7 minutes
Average HR - 71%
Max HR - 98%
I would like to thank Judge Judy once again for getting me through a work out. One thing I have learned - Get it in writing!!
Tuesday, December 15, 2009
Tuesday - 12/15/09
Interval training: 10 minute warm up, 1 minute at 80%+ MHR, 3 minute recovery at 60% MHR, repeat reps for 20 minutes, 5 minute cool down.
You wouldn't think that running 1 minute as fast as you possible can would be that hard. Boy was it hard! Actually it was not that hard until the last few seconds when I could feel my heart in my ears. Amazing how 10 seconds can seem like 10 minutes.
Until today the fastest I have run on the treadmill was about 5 mph. I was at 7.5 mph and thought I was going to go flying off. But I did get a little taste of how the real runners run.It was thrilling but I dont see my self ever going that fast for a whole race.
It was too hard to do the detailed stats on my watch for each segment. I was just trying to keep an eye on the time and going that fast there was no way I could keep hitting the lap button.
Summary from the run:
Miles run - 2.35 (it was probably more like 2.5 but my foot pod died towards the end)
Duration - 40 minutes (this included the warm up, intervals, and cool down)
Max HR - 96%
Speed average - 3.6 mph
Speed max - 7.6 mph
Pace max - 8:06 minute mile
You wouldn't think that running 1 minute as fast as you possible can would be that hard. Boy was it hard! Actually it was not that hard until the last few seconds when I could feel my heart in my ears. Amazing how 10 seconds can seem like 10 minutes.
Until today the fastest I have run on the treadmill was about 5 mph. I was at 7.5 mph and thought I was going to go flying off. But I did get a little taste of how the real runners run.It was thrilling but I dont see my self ever going that fast for a whole race.
It was too hard to do the detailed stats on my watch for each segment. I was just trying to keep an eye on the time and going that fast there was no way I could keep hitting the lap button.
Summary from the run:
Miles run - 2.35 (it was probably more like 2.5 but my foot pod died towards the end)
Duration - 40 minutes (this included the warm up, intervals, and cool down)
Max HR - 96%
Speed average - 3.6 mph
Speed max - 7.6 mph
Pace max - 8:06 minute mile
Monday, December 14, 2009
Monday - 12/14/09
Cardio: 30-45 minute run. 60-80% MHR
Today I ran 5k but the focus was on keeping my heart rate between 60 and 80%. Let me tell you that is hard to do! In order to keep my heart rate in that range I had to run pretty slow. Running pretty slow is something I just do NOT want to do. I kept speeding up and then would have to make myself almost walk to bring my heart rate back down. I am still not sold on the whole 'to run faster you need to go slower' thing. I am giving it two weeks and then we will see. I just hate having slower 5k times than what I have had before. Though I do understand that the times will be slower because I am purposely going for slower.
For Christmas I got the Polar Link (thanks Dad!) that allows me to upload data from my watch to a personalized web site. It looks like a little hot plate and I just set my watch on top of it. Pretty cool! But the best part is that it gives me even more statistics and figures to work with. Just what I need.. lol
Stats from the run:
Miles run - 3.10
Duration - 39:00
Average HR - 88%
Speed Average - 4.6 mph
Speed max - 6.9 mph
Pace average- 13:02
Pace max - 8:41
You can really see how I speed up and slow down by looking at my pace of 13:02 and then 8:41 and also the difference in my average speed and max speed. If I am doing that on a treadmill I wonder what it will be like when I am back on the road.
My MHR was 88% and it should have not gone over 80%. Besides speed walking, I just don't know how to get it any lower when I run.
Today I ran 5k but the focus was on keeping my heart rate between 60 and 80%. Let me tell you that is hard to do! In order to keep my heart rate in that range I had to run pretty slow. Running pretty slow is something I just do NOT want to do. I kept speeding up and then would have to make myself almost walk to bring my heart rate back down. I am still not sold on the whole 'to run faster you need to go slower' thing. I am giving it two weeks and then we will see. I just hate having slower 5k times than what I have had before. Though I do understand that the times will be slower because I am purposely going for slower.
For Christmas I got the Polar Link (thanks Dad!) that allows me to upload data from my watch to a personalized web site. It looks like a little hot plate and I just set my watch on top of it. Pretty cool! But the best part is that it gives me even more statistics and figures to work with. Just what I need.. lol
Stats from the run:
Miles run - 3.10
Duration - 39:00
Average HR - 88%
Speed Average - 4.6 mph
Speed max - 6.9 mph
Pace average- 13:02
Pace max - 8:41
You can really see how I speed up and slow down by looking at my pace of 13:02 and then 8:41 and also the difference in my average speed and max speed. If I am doing that on a treadmill I wonder what it will be like when I am back on the road.
My MHR was 88% and it should have not gone over 80%. Besides speed walking, I just don't know how to get it any lower when I run.
Sunday, December 13, 2009
Saturday - 12/12/09
Long Cardio - 1 hour of aerobic exercise, MHR 60 - 70%
It was weird to get on the treadmill and not run after the 5 minute warm up. I don't think I have ever just walked on a treadmill and certainly not for an hour. I got caught up on all the news I have missed the past week so the time went by pretty fast.
I recently switched from the YMCA to 24 Hour Fitness because it was about $18 cheaper a month and they have a much better play place for Addison. The day I signed up there was no one there so I thought it would be ok. Turns out that the place is always packed and I am not blond/skinny/buffed enough to be working out there! I was hoping to get on the treadmill next to out of shape moms like me but instead was running next to Barbie and her friends. Chris says to ignore it but it is pretty hard to ignore Barbie bouncing along next you you. LOL
Stats from the walk:
Miles walked - 4.10
Pace - 13:45 minute miles
Time - 1 Hour
Heart Rate average - 63%
It was weird to get on the treadmill and not run after the 5 minute warm up. I don't think I have ever just walked on a treadmill and certainly not for an hour. I got caught up on all the news I have missed the past week so the time went by pretty fast.
I recently switched from the YMCA to 24 Hour Fitness because it was about $18 cheaper a month and they have a much better play place for Addison. The day I signed up there was no one there so I thought it would be ok. Turns out that the place is always packed and I am not blond/skinny/buffed enough to be working out there! I was hoping to get on the treadmill next to out of shape moms like me but instead was running next to Barbie and her friends. Chris says to ignore it but it is pretty hard to ignore Barbie bouncing along next you you. LOL
Stats from the walk:
Miles walked - 4.10
Pace - 13:45 minute miles
Time - 1 Hour
Heart Rate average - 63%
Saturday, December 12, 2009
Thursday - 12/10/09
Walked 3.3 miles
Disney Day 3
I was still feeling pretty bad from the massive sinus infection so I went late to the park and left early. I was faster walking because I was not with the girls all of the time.
I have to give a shout out to my Keen shoes. I wore them all weekend for Fly Ball and then a week in Disney. With the plantar factitious issues I have I was not sure if my feet would hold up but they did really well. All of the Keen shoes I have ever owned have been so comfortable so I highly recommend them!
Stats from the day:
Miles walked - 3.3 miles
Time in the park - 5 hours
Disney Day 3
I was still feeling pretty bad from the massive sinus infection so I went late to the park and left early. I was faster walking because I was not with the girls all of the time.
I have to give a shout out to my Keen shoes. I wore them all weekend for Fly Ball and then a week in Disney. With the plantar factitious issues I have I was not sure if my feet would hold up but they did really well. All of the Keen shoes I have ever owned have been so comfortable so I highly recommend them!
Stats from the day:
Miles walked - 3.3 miles
Time in the park - 5 hours
Wednesday - 12/9/09
Walked 3.55 miles
Disney Day 2
Today we spent the day at Disney Animal Kingdom. The park was a little bit smaller and we went on more rides so I did not have quite as much walking. My backpack was a lot heavier than the day before so that must count for something! According to Jill it all counts as exercise and cross training.
Stats from the day:
Miles walked - 3.55 miles
Time in the park - 10 hours and 7 minutes.
Disney Day 2
Today we spent the day at Disney Animal Kingdom. The park was a little bit smaller and we went on more rides so I did not have quite as much walking. My backpack was a lot heavier than the day before so that must count for something! According to Jill it all counts as exercise and cross training.
Stats from the day:
Miles walked - 3.55 miles
Time in the park - 10 hours and 7 minutes.
Thursday, December 10, 2009
Tuesday - 12/8/09
7.5 miles. Yikes!
I spent the morning of my birthday by doing Interval/Speed work on the jogging trails at Disney World.
Jill put me on a new work out schedule in order to improve my time and lung function. My goal is to run a 5K in a certain time and she said the interval speed work is the only way to get there. I had thought about upping my mileage but have decided that I want to get faster before I go farther. So for now I am not supposed to run 5Ks 3 times a week anymore. I will have one day of interval speed work, one day of a 5k, and then one day of long heart rate training. It has been a bit of an adjustment to not run 5ks 3 times a week, and I feel like I am slacking, but I trust Jill and her advice. After all she has run many marathons and I have not!
My total miles on the interval work was 2.0 miles.
After the morning run I met my Mom, Step Dad, Addison, and Grace at Disney World's Magic Kingdom. I wore my foot pod on my Keens since I knew we would be walking a lot and was curious as to how much. I never guessed it would be 5.5 miles!
Stats from the day:
Interval training - 2.0 miles
Walking at Disney - 5.5 miles
Time in the park - 9 hours and 43 minutes
Boy am I tired!!
I spent the morning of my birthday by doing Interval/Speed work on the jogging trails at Disney World.
Jill put me on a new work out schedule in order to improve my time and lung function. My goal is to run a 5K in a certain time and she said the interval speed work is the only way to get there. I had thought about upping my mileage but have decided that I want to get faster before I go farther. So for now I am not supposed to run 5Ks 3 times a week anymore. I will have one day of interval speed work, one day of a 5k, and then one day of long heart rate training. It has been a bit of an adjustment to not run 5ks 3 times a week, and I feel like I am slacking, but I trust Jill and her advice. After all she has run many marathons and I have not!
My total miles on the interval work was 2.0 miles.
After the morning run I met my Mom, Step Dad, Addison, and Grace at Disney World's Magic Kingdom. I wore my foot pod on my Keens since I knew we would be walking a lot and was curious as to how much. I never guessed it would be 5.5 miles!
Stats from the day:
Interval training - 2.0 miles
Walking at Disney - 5.5 miles
Time in the park - 9 hours and 43 minutes
Boy am I tired!!
Monday, December 7, 2009
Saturday and Sunday - 12/5 and 12/6
Flyball Tournament.
My nutritionist/coach says that a weekend of Flyball counts as exercise! Woo Hoo. God knows I am utterly exhausted and my legs, back, feet, and knees hurt after the weekend.
Saturday the tournament went from 7:30 am until 5:30 or so on Saturday and then 7:30 until 4:30 on Sunday. It was a lot of sprinting, bending down, jumping up, and then running up and down the lanes.
I should have worn my foot pod to see how much I walked and ran!
My nutritionist/coach says that a weekend of Flyball counts as exercise! Woo Hoo. God knows I am utterly exhausted and my legs, back, feet, and knees hurt after the weekend.
Saturday the tournament went from 7:30 am until 5:30 or so on Saturday and then 7:30 until 4:30 on Sunday. It was a lot of sprinting, bending down, jumping up, and then running up and down the lanes.
I should have worn my foot pod to see how much I walked and ran!
Wednesday, December 2, 2009
Wednesday - 12/2/09
Ran 3.1 miles in 35:00.
Tonight was not my fastest time but it is still 35 seconds faster than my race time. It is so hard to run on a treadmill and I don't look forward to spending the winter training on it. I also run better in the cooler temps and the gyms are always so warm. I am on the lookout for an indoor track but not having much luck so far.
Next week I will be running in Florida and will look forward to the warmth and being able to run outside! Anything beats the 15 degree with windchill weather we have right now.
Stats from my run:
Mile #1 - 11:47
Mile #2 - 11:39
Mile #3 - 11:34 (1.1 mile)
Tonight was not my fastest time but it is still 35 seconds faster than my race time. It is so hard to run on a treadmill and I don't look forward to spending the winter training on it. I also run better in the cooler temps and the gyms are always so warm. I am on the lookout for an indoor track but not having much luck so far.
Next week I will be running in Florida and will look forward to the warmth and being able to run outside! Anything beats the 15 degree with windchill weather we have right now.
Stats from my run:
Mile #1 - 11:47
Mile #2 - 11:39
Mile #3 - 11:34 (1.1 mile)
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