Sunday, February 24, 2008
Wog a Day
Oh boy. I should probably not Wog (walking/jogging) 7 miles after having a week of excuses. I kept my calories down pretty well, but between being unable to run and water issues at the house, I completed ZERO MILES. Bad, bad, bad, but sort of unavoidable. I did lift weights though. So today my running club had a training 5k scheduled in town. I decided to walk the two miles to town and participate. Trying to be Green! Why drive when it is "just" 2 miles?! Well, I was 10 minutes late, but I did jump in the run and completed enough to feel good about it. THEN I went another 3/4 of a mile away from home to get a Sunday paper, which was not available (argh) and then I walked home again. By the time I got to the house, I was one tired fat lady. Tomorrow may be painful. Oh boy.
Monday, February 18, 2008
Dry Weather
We had a few days of dry weather that finally allowed the hayfields to dry out enough for me to run out there again. The dogs and I headed out for an enjoyable afternoon of chasing each other around the hills. And it was enjoyable at that. It was also a lot of work. These last few weeks have been on either the track or paved roads. Grass is easily a tougher workout. I was good though.
The dogs were pretty tired by the time we got done. They might run around a lot, but continuosly for an hour was more than they wanted to do. They started to run ahead of me and lie down until I caught up. It was funny to see.
I got started later than I should have so my run time ran into Bill's time to feed the cows and since his help is laid up at the moment I planned to help. It was kind of odd to find myself jogging from the barn to the 4 wheeler, move it with the trailer of hay and then jog from there to the gate. Then I jogged around the graveyard while Bill unrolled the bale before I could close the gate again. Then jog back to the 4 wheeler. Hey, it was faster than walking! Once I get started I am fine. Somedays, I just don't get started. LOL
My weight has started to drop again. I don't know if it is a good thing, but my calorie needs have dropped too, it is almost common for me to be near the bottom of my range instead of the top. That is all okay in my opin. Keep moving everybody.
The dogs were pretty tired by the time we got done. They might run around a lot, but continuosly for an hour was more than they wanted to do. They started to run ahead of me and lie down until I caught up. It was funny to see.
I got started later than I should have so my run time ran into Bill's time to feed the cows and since his help is laid up at the moment I planned to help. It was kind of odd to find myself jogging from the barn to the 4 wheeler, move it with the trailer of hay and then jog from there to the gate. Then I jogged around the graveyard while Bill unrolled the bale before I could close the gate again. Then jog back to the 4 wheeler. Hey, it was faster than walking! Once I get started I am fine. Somedays, I just don't get started. LOL
My weight has started to drop again. I don't know if it is a good thing, but my calorie needs have dropped too, it is almost common for me to be near the bottom of my range instead of the top. That is all okay in my opin. Keep moving everybody.
Friday, February 15, 2008
Cross Training
This week I started a couple of new attacks on my weight loss goal. My basic plan has me running easy on Monday, tempo or speed on Wednesday, and long on Saturday. The in-between days are for cross training and I have been having a hard time doing much at all. Even now I am thinking I should do a good long bike ride this morning, but... well I need to finish this don't I?
So anyway, the local paper had an ad for the Wellness Center and included that they have a Tae Bo class on Tuesday and a Step Aerobics class on Thursday. I made plans to participate in both of them. I am also lifting light weights in the fitness room during 20 minutes of lunch.
And then the weather changed my plans. It was going to be extra cold Wednesday (ended up being 26 degrees) so I moved my mid-week run to Tuesday since it was about 50 degrees in Athens. I was supposed to be on the track doing six minute half miles, but it was occupied by the university team. So instead I started out on the streets running for six minutes and then walking for six minutes. That lasted through a couple of sets before the six minute walks started getting longer. I was still moving along pretty well, it is a lot easier to do that on the flat track than on those hilly streets.
I was pretty happy with the work out though. At the end I was able to do a final mile on the track. I ran a lap and walked a lap, then I ran a 2:30 minute lap, and walked the final lap. If I could do more laps at that speed I would be pretty happy, but this was at the end of 5 miles and I had good energy so all is great with the world.
Thursday I did make it to the Wellness Center. I had never done step aerobics before, but it is a good thing I have been running or I would have been in trouble at the pace set by that instructor. I had no trouble keeping up, I just have to figure out some of the steps. There is a lot more to it than stepping up and down! There are turns and wide steps and backward steps and left/right versus right/left. I don't really have a lot of dance experience either so the choreography is challenging, but at least I have the energy to keep up, I just have to get my coordination down.
There is no doubt that these additions to my workout week will help with my weight loss and running. Getting more muscles developed will help burn more calories and provide some more resources for efficient running. I am looking forward to the race I have planned on March 15th. I hope to do pretty well. It is a new course for me so I will just have to get my pace where I want it and not be worried about the unknown. Time to ride the bike. Keep moving everybody!
PS - I found a new number on my scale this week! It has lasted for two whole days so I think it might be real! It has been a long time since I had any loss that wasn't making up for a light gain so I am very happy. I really do need to go ride that bike now. Later!
So anyway, the local paper had an ad for the Wellness Center and included that they have a Tae Bo class on Tuesday and a Step Aerobics class on Thursday. I made plans to participate in both of them. I am also lifting light weights in the fitness room during 20 minutes of lunch.
And then the weather changed my plans. It was going to be extra cold Wednesday (ended up being 26 degrees) so I moved my mid-week run to Tuesday since it was about 50 degrees in Athens. I was supposed to be on the track doing six minute half miles, but it was occupied by the university team. So instead I started out on the streets running for six minutes and then walking for six minutes. That lasted through a couple of sets before the six minute walks started getting longer. I was still moving along pretty well, it is a lot easier to do that on the flat track than on those hilly streets.
I was pretty happy with the work out though. At the end I was able to do a final mile on the track. I ran a lap and walked a lap, then I ran a 2:30 minute lap, and walked the final lap. If I could do more laps at that speed I would be pretty happy, but this was at the end of 5 miles and I had good energy so all is great with the world.
Thursday I did make it to the Wellness Center. I had never done step aerobics before, but it is a good thing I have been running or I would have been in trouble at the pace set by that instructor. I had no trouble keeping up, I just have to figure out some of the steps. There is a lot more to it than stepping up and down! There are turns and wide steps and backward steps and left/right versus right/left. I don't really have a lot of dance experience either so the choreography is challenging, but at least I have the energy to keep up, I just have to get my coordination down.
There is no doubt that these additions to my workout week will help with my weight loss and running. Getting more muscles developed will help burn more calories and provide some more resources for efficient running. I am looking forward to the race I have planned on March 15th. I hope to do pretty well. It is a new course for me so I will just have to get my pace where I want it and not be worried about the unknown. Time to ride the bike. Keep moving everybody!
PS - I found a new number on my scale this week! It has lasted for two whole days so I think it might be real! It has been a long time since I had any loss that wasn't making up for a light gain so I am very happy. I really do need to go ride that bike now. Later!
Saturday, February 9, 2008
Long Run
Three posts in one day. I am sure I should be doing something else.
My long run went great today. I walk/ran to the Deli Mart in town and back to complete my scheduled 6 miles. My time was pretty good when you factor in the terrain, all done in 1 hour and 30 minutes. That pace is a little faster than last week's 7 miles mostly because I had done a big portion of the route before. Now that I have done more of these routes I am starting to get used to how long it takes me to finish a mile or two depending on the hills. Hopefully that means I will start working the earlier miles a little harder. We will see.
I have a 10k (6.2 miles) planned for the first of March, but it is in Roanoke and I really don't want to drive all the way down there. There is another one in May that is a lot closer and figure something else might appear before then. If not I can just keep practicing with what I have available.
I guess I rambled enough to day. Keep moving and stay warm everybody.
My long run went great today. I walk/ran to the Deli Mart in town and back to complete my scheduled 6 miles. My time was pretty good when you factor in the terrain, all done in 1 hour and 30 minutes. That pace is a little faster than last week's 7 miles mostly because I had done a big portion of the route before. Now that I have done more of these routes I am starting to get used to how long it takes me to finish a mile or two depending on the hills. Hopefully that means I will start working the earlier miles a little harder. We will see.
I have a 10k (6.2 miles) planned for the first of March, but it is in Roanoke and I really don't want to drive all the way down there. There is another one in May that is a lot closer and figure something else might appear before then. If not I can just keep practicing with what I have available.
I guess I rambled enough to day. Keep moving and stay warm everybody.
So Much Success
Now that is funny. I have had so much success lately, I forgot to tell you about last Sunday! It fits in between the 11:38 mile and the 5 mile Tempo run.
Last weekend I decided to go for a long walk and Bill wanted to go visit some people on the creek, so we combined efforts and did both on Sunday. He and Jake dropped me off at Pettry so the rest of the dogs wouldn't follow and I started walking down the road. After 3 miles I caught up with them at a friend's house.
When I took off again Jake went with me. Bill caught up with us in the truck after about a mile, Jake begged for a ride and they left me alone for the last 3 miles to the next stop. After visiting for a little while we drove home again. I wasn't about to walk home - yet. That will come in time. I finished the whole 7 miles in a little less than 2 hours. My feet and hips were a little sore that evening, but all was good again on Monday.
My times are not burning up any pavement, but I am trying to burn as many fat calories as possible while increasing my endurance. The heart rate zone I am aiming for is betwen 110 and 130 on easy days or warm ups and 130 and 150 on hard days. My averages have been coming down to those ranges ever so slowly, but Progress is happening.
Last weekend I decided to go for a long walk and Bill wanted to go visit some people on the creek, so we combined efforts and did both on Sunday. He and Jake dropped me off at Pettry so the rest of the dogs wouldn't follow and I started walking down the road. After 3 miles I caught up with them at a friend's house.
When I took off again Jake went with me. Bill caught up with us in the truck after about a mile, Jake begged for a ride and they left me alone for the last 3 miles to the next stop. After visiting for a little while we drove home again. I wasn't about to walk home - yet. That will come in time. I finished the whole 7 miles in a little less than 2 hours. My feet and hips were a little sore that evening, but all was good again on Monday.
My times are not burning up any pavement, but I am trying to burn as many fat calories as possible while increasing my endurance. The heart rate zone I am aiming for is betwen 110 and 130 on easy days or warm ups and 130 and 150 on hard days. My averages have been coming down to those ranges ever so slowly, but Progress is happening.
Another week Another plan
I seem to have more plans than progress these days, but at least I keep moving. SparkPeople has me keeping track of my diet. At least I can identify where all the calories are coming from everyday. I also track my exercise and read good fitness articles.
My friend Susan decided she wanted to get started doing "something" which is better than doing "nothing" so we spend 20 minutes every work day in the fitness room at work. She is walking the treadmill and I mostly use the bike. I might switch to weights on some days though. Just light stuff.
There are a couple of classes at the fitness center in town that I want to start attending. Tuesday is Tae Bo and Thursday is Step Aerobics. The rest of my week is filled out by my latest running plan that has me doing a 2 mile easy run on Monday, a 5 mile tempo or speed run on Wednesday, and a 6 mile long run on Saturday. There isn't much speed or run in my tempo, 12 to 15 minute miles depending on the hills, but that should improve over time.
Fact is I tried to do a scheduled 13:34 tempo run on the track this week Wednesday and found out I couldn't go that slow. That speed is faster than I can walk and not fast enough for me to find a rhythm. So after walking the first mile to warm up, the second was 12 minutes, the third was 13 minutes, and the fourth was also 13 minutes, then I walked another mile.
Today is a 6 miler. I figure I will walk to town and check the mail in a couple of hours. Junk mail will not make it back to the house. lol Well keep moving everybody and let me know how your plans are helping you.
My friend Susan decided she wanted to get started doing "something" which is better than doing "nothing" so we spend 20 minutes every work day in the fitness room at work. She is walking the treadmill and I mostly use the bike. I might switch to weights on some days though. Just light stuff.
There are a couple of classes at the fitness center in town that I want to start attending. Tuesday is Tae Bo and Thursday is Step Aerobics. The rest of my week is filled out by my latest running plan that has me doing a 2 mile easy run on Monday, a 5 mile tempo or speed run on Wednesday, and a 6 mile long run on Saturday. There isn't much speed or run in my tempo, 12 to 15 minute miles depending on the hills, but that should improve over time.
Fact is I tried to do a scheduled 13:34 tempo run on the track this week Wednesday and found out I couldn't go that slow. That speed is faster than I can walk and not fast enough for me to find a rhythm. So after walking the first mile to warm up, the second was 12 minutes, the third was 13 minutes, and the fourth was also 13 minutes, then I walked another mile.
Today is a 6 miler. I figure I will walk to town and check the mail in a couple of hours. Junk mail will not make it back to the house. lol Well keep moving everybody and let me know how your plans are helping you.
Friday, February 1, 2008
Running the Track
So, I finally made it to Concord. I have been wanting to get to the track and see if I could run a whole mile. Not stopping at all. Yesterday I did it!
Actually I almost did it last week when I ran in Athens. I didn't realize it though at the time since I was struggling to keep moving at something faster than a walk. It took me about 0:13:30 to get to a point where I decided to walk. Later I mapped it and found out I was about two minutes from a mile.
This week I wanted to go to the track at Concord to attempt running a mile on the flat. Just to see if I could finish the mile and how long it would take me. The day I decided to do it, I had forgotten to pack socks in my running gear. Then it was extra cold. Then I had forgotten I would need a wind jacket. Then yesterday I finally had everything with me. I changed into my running clothes at work, because I just knew that if I waited until I got to Athens to change at the gym I would find a reason not to do it. The temperature was 36 degrees, yes that might have been my excuse, but I was ready to go. The jacket I had brought with me doesn't have a good MP3 pocket so I decided to run with no sound diversions at all. That jacket does have a good collar on it though. It kept the cold breeze off of my neck very nicely.
My "coach" told me to walk a mile before I started running. So I walked a loop around town that is a little more than a mile long. Made a pit stop in a campus restroom and then headed for the track. I ran the first quarter lap thinking I wasn't sure if I could do this and then remembered that I had run those streets last week without really thinking about it so I could sure finish a couple of laps. Then the second lap went by thinking this isn't too bad, just keep breathing and moving. There in the middle I was thinking be careful don't go to fast don't want to mess up the last lap, but don't slow down either. Then the third lap went by thinking half done just keep going. Then the last lap went by thinking only one more, half more, pick it up a little, quarter more, run faster to the finish. DONE in 11 minutes and 38 seconds.
Then I walked another mile before I went to the truck to got a bottle of water with Replenish and walked some more around the parking lot to finish out the hour. Ended up completing 3.75 miles for the day. While I was walking that last mile I thought about jogging some more, but I figured I might hurt something - my knee felt fine by the way, so I just walked.
My lap times were:
Lap 1 02:56
Lap 2 03:00
Lap 3 02:54
Lap 4 02:48
I am not sure how I did that, I am impressed with myself though. I believe that is called a negative split. HA Now just imagine the possibilities if I would do this more often. And that was with no mp3 diversions. Next time I will have to wear the right jacket or use the arm band so I can bring the diversion along. Then I can set the podrunner on a 12 minute mile and see if I can't coax another lap out of my subconsious. I want to bring that down to a 10 minute mile, but one thing at a time. In the mean time I need to get some more miles in.
I was looking at my calendar and found out that the last time I lost any serious weight was when I had walked/ran 52 miles in a month. Since then I have averaged about 34 miles and pretty much maintained my current weight. Well this morning the scale matches the lowest point I had ever seen since July 07 (a pound less then the norm for the last 3 months) and I am ready to focus again. Daylight is holding until 630 PM these days, temperature is no match as long as there is no ice. It is a new month, I am off again!
Actually I almost did it last week when I ran in Athens. I didn't realize it though at the time since I was struggling to keep moving at something faster than a walk. It took me about 0:13:30 to get to a point where I decided to walk. Later I mapped it and found out I was about two minutes from a mile.
This week I wanted to go to the track at Concord to attempt running a mile on the flat. Just to see if I could finish the mile and how long it would take me. The day I decided to do it, I had forgotten to pack socks in my running gear. Then it was extra cold. Then I had forgotten I would need a wind jacket. Then yesterday I finally had everything with me. I changed into my running clothes at work, because I just knew that if I waited until I got to Athens to change at the gym I would find a reason not to do it. The temperature was 36 degrees, yes that might have been my excuse, but I was ready to go. The jacket I had brought with me doesn't have a good MP3 pocket so I decided to run with no sound diversions at all. That jacket does have a good collar on it though. It kept the cold breeze off of my neck very nicely.
My "coach" told me to walk a mile before I started running. So I walked a loop around town that is a little more than a mile long. Made a pit stop in a campus restroom and then headed for the track. I ran the first quarter lap thinking I wasn't sure if I could do this and then remembered that I had run those streets last week without really thinking about it so I could sure finish a couple of laps. Then the second lap went by thinking this isn't too bad, just keep breathing and moving. There in the middle I was thinking be careful don't go to fast don't want to mess up the last lap, but don't slow down either. Then the third lap went by thinking half done just keep going. Then the last lap went by thinking only one more, half more, pick it up a little, quarter more, run faster to the finish. DONE in 11 minutes and 38 seconds.
Then I walked another mile before I went to the truck to got a bottle of water with Replenish and walked some more around the parking lot to finish out the hour. Ended up completing 3.75 miles for the day. While I was walking that last mile I thought about jogging some more, but I figured I might hurt something - my knee felt fine by the way, so I just walked.
My lap times were:
Lap 1 02:56
Lap 2 03:00
Lap 3 02:54
Lap 4 02:48
I am not sure how I did that, I am impressed with myself though. I believe that is called a negative split. HA Now just imagine the possibilities if I would do this more often. And that was with no mp3 diversions. Next time I will have to wear the right jacket or use the arm band so I can bring the diversion along. Then I can set the podrunner on a 12 minute mile and see if I can't coax another lap out of my subconsious. I want to bring that down to a 10 minute mile, but one thing at a time. In the mean time I need to get some more miles in.
I was looking at my calendar and found out that the last time I lost any serious weight was when I had walked/ran 52 miles in a month. Since then I have averaged about 34 miles and pretty much maintained my current weight. Well this morning the scale matches the lowest point I had ever seen since July 07 (a pound less then the norm for the last 3 months) and I am ready to focus again. Daylight is holding until 630 PM these days, temperature is no match as long as there is no ice. It is a new month, I am off again!
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