Follow me on my journey to lose weight and get healthy.

Friday, June 29, 2012

C25K Week 7 Day 2

Because I'm behind where I want to be in terms of scheduling, I went to the gym after work Thursday night (it's 1:40 AM on Friday morning, and I've been back from the gym for about 10 minutes). Tonight was tough, probably in part because I'm still dealing with some respiratory crud. I had a 25-minute run on the slate for tonight, and after 18 minutes I was sure I was going to be done, but I managed to stick it out until the end. That in itself is a huge accomplishment for me because usually if I feel like maybe my body wants me to stop because it's tired, I'll go ahead and stop (pain is something else...if I'm feeling pain, I'll stop and feel justified in doing so).

Here's how my gerbil belting went tonight:
0.00-5.00 - 3.6 mph
5.00-28.00 - 5.0 mph
28.00-29.00 - 5.5 mph
29.00-30.00 - 5.0 mph
30.00-35.00 - 3.6 mph

I hit a total distance of 2.68 miles for a 13:03 mile pace. My goal for Saturday is to be basically in this neighborhood for distance.

How is your week of activity going?

Wednesday, June 27, 2012

C25K Week 7 Day 1

I got a bit of a late start this week on my running as I was dealing with some sort of sickness on Monday and didn't want to push it Tuesday, even though I was feeling quite good by then. So I got over to the gym today around noon to kick off my seventh week of the C25K program. It was tough today, probably due to some residual weakness from being sick, but I pushed forward and made it through.

Today's numbers:
0.00-5.00 - 3.6 mph
5.00-30.00 - 5.0 mph
30.00-35.00 - 3.6 mph

I made it a distance of 2.67 miles, which is a 13:05 pace. I have this same workout two more times this week, probably Thursday night after work and Saturday afternoon.

Are you getting your move on?

Saturday, June 23, 2012

C25K Week 6 Day 3

I meant to get to the gym yesterday, but I was so exhausted that even though I went to bed around 1:30 AM (normal now that I'm on the evening shift and not getting home until about 12:30), I didn't stumble downstairs until about 12:45 PM. By the time I felt up to getting my workout in, it was time for Abi and me to go out for some things we had planned. I went today, though, and that's what's important.

After a good 8 hours of sleep last night, I got up at 9:30 and was on my way to the gym at 9:45. After the first couple minutes of actual running, I decided I needed to knock the speed down a bit or I wouldn't finish.

Breakdown for today:
0.00-5.00 - 3.6 mph
5.00-7.00 - 5.5 mph
7.00-23.00 - 5.0 mph
23.00-25.00 - 5.5 mph
25.00-27.00 - 6.0 mph
27.00-32.00 - 3.6 mph

Total distance, 2.49 miles, which is a 12:51 mile pace.

That concludes my 6th week of the C25K program. Next week I'm back to three identical sessions a week. The 7th week is 25-minute runs, the 8th week is 28-minute runs, and the 9th week is 30-minute runs. I'm expecting to finish the C25K program on July 13th. Then on July 16th I plan to start the 10-week Gateway to 8K program, and the 10-week Freeway to 10K program on September 24th. If I'm able to keep this schedule, I'll finish on November 30th. Seems like a long ways off, but it'll be here before we know it.

What are you doing this weekend to move?

Wednesday, June 20, 2012

C25K Week 6 Day 2

Back to the gym today for my second run this week. I'm feeling great, and my endurance is going up. Now, an hour and a half later, I kinda wish I could take a nap before work, but that's not an option, unfortunately. Oh well, things could be worse.

My run for today:
0.00-5.00 - 3.6 mph
5.00-13.00 - 5.5 mph
13.00-14.00 - 6.0 mph
14.00-15.00 - 7.0 mph
15.00-18.00 - 3.6 mph
18.00-26.00 - 5.5 mph
26.00-27.00 - 6.0 mph
27.00-28.00 - 7.0 mph
28.00-31.00 - 3.6 mph
31.00-36.00 - 3.0 mph

I made it 2.80 miles today, for a 12:51 mile pace. Friday is going to be a challenge with a 22-minute run, but I'm looking forward to it.

What have you done today?

Monday, June 18, 2012

C25K Week 6 Day 1

Today I hit the gym for the start of my 6th week on the C25K program. I think my workout went quite well, especially since today was the longest I've spent on the treadmill so far.

0.00-5.00 - 3.6 mph
5.00-10.00 - 5.5 mph
10.00-13.00 - 3.6 mph
13.00-19.00 - 5.5 mph
19.00-21.00 - 6.0 mph
21.00-24.00 - 3.6 mph
24.00-26.00 - 5.5 mph
26.00-28.00 - 6.0 mph
28.00-29.00 - 7.0 mph
29.00-32.00 - 3.6 mph
32.00-37.00 - 3.0 mph

I racked up a total distance of 2.79 miles, which works out to a 13:15 mile. It's kinda neat to see I was only 0.31 miles short of a 5K.

How have you started your week?

Friday, June 15, 2012

C25K Week 5 Day 3

Today was definitely a test...my first 20-minute run. With thighs still sore from doing squats yesterday (how sad is it that less than 30 squats, not done very deep at all, could make me so sore?), I was a little nervous, but after my warm-up walk I felt great. In retrospect, I probably kicked the speed up too far, as after 15 minutes I needed to back off a bit before burning out. However, I stuck with it and made it through the entire 20 minutes!

My speeds for today:
0.00-5.00 - 3.6 mph

5.00-20.00 - 5.5 mph
20.00-21.00 - 5.0 mph
21.00-23.00 - 5.5 mph
23.00-24.00 - 6.0 mph
24.00-25.00 - 5.5 mph
25.00-30.00 - 3.6 mph

I made it 2.43 miles, which comes out at a 12:20 mile, a 50-second pace improvement over my best pace so far.

Next Friday I'm scheduled for a 22-minute run, and I'll just have to see how I'm feeling then to know how to proceed. I'd like to keep a 5.5 mph pace if possible, but I also know there's no shame in 5.0.

Have you gotten to move today?

Thursday, June 14, 2012

Power 90 Strength Training and Abs - Day 1

After sleeping in incredibly late (turned off the alarm at 9:45, woke up at 10:45), I popped my Power 90 DVD into my computer and got going on the strength training segment. Not wanting to overdo it, I only used 7.5-pound dumbbells, but I managed to do 10 reps (unless otherwise specified) of all of the dumbbell exercises. Push-ups are going to be a work in progress, though.

The ab routine at the end is what killed me. I didn't quite get through half of it before I just couldn't raise my body up anymore. That, too, will be something to work on.

On the plus side, I was moving, and the variety this will bring to my weekly workouts should really help me see results in reshaping my body and feeling healthier overall.

What's on your agenda today?

Wednesday, June 13, 2012

C25K Week 5 Day 2

I got up earlier than normal (8:15 AM) in order to get my wife over to a friend's house this morning. It's kinda thrown my schedule, but at the same time it feels pretty good. I didn't have time to get down my normal pre-workout smoothie before hitting the gym (I didn't want to see said smoothie returning during my first run :P), but I managed extremely well, I think.

When I went running on Monday, my legs were a little tight at the beginning and didn't loosen up quite like I'd hoped until well over halfway through the workout. Today, my legs were incredibly limber before I even got started, and I'm thinking that's part of the reason I feel so good after my two longest running intervals of the program yet.

I think this week I've been feeling the best ever since January, which tells me it's time to start adding to my exercise regimen (that, and the fact that my waistline isn't getting any smaller). Tomorrow I'm going to start using the Power 90 program from BeachBody to strengthen my upper and lower body as well as my core. Power 90 is the pre-cursor to P90X, both featuring trainer Tony Horton. With the running programs I have set up scheduled to take another 24 1/2 weeks, I am going to try to incorporate Power 90 at least two days a week, if not three, through the end of what I have planned for running. At that point, if I'm feeling up to it, I might give P90X another go-round, though it'll be hard to maintain my running if I do so (why can't I work 4 hours a day and get paid for 8?).

Anyway, here's how it went today:
0.00-5.00 - 3.6 mph
5.00-13.00 - 5.5 mph
13.00-18.00 - 3.6 mph
18.00-25.00 - 5.5 mph
25.00-25.30 - 6.0 mph
25.30-26.00 - 7.0 mph
26.00-31.00 - 3.6 mph
31.00-36.00 - 3.0 mph

I went a total distance of 2.63 miles, which is a 13:41 mile pace. Friday will be a big day with my first solid 20-minute jog. I'm not sure if I can do 5.5 mph for the whole thing, but if I have a day like today, I should come close.

How is your week going?

Monday, June 11, 2012

C25K Week 5 Day 1

Even though I kinda didn't feel like going to the gym this morning, I went anyway, and I'm glad I did. I feel great having gone, and am looking forward to Wednesday when I should get there again.

This week is the fifth week of the C25K program, and each day is a different workout, unlike the four previous weeks (Week 6 will also have a different workout every day, and then I'll be back to each week having the same three workouts). Today's workout consisted of three 5-minute jogs. My next workout will have two 8-minute jogging intervals, and the one after that will be a solid 20-minute jog. It'll be interesting to see how I handle that.

From today:
0.00-5.00 - 3.6 mph
5.00-10.00 - 5.5 mph
10.00-13.00 - 3.6 mph
13.00-18.00 - 5.5 mph
18.00-21.00 - 3.6 mph
21.00-25.00 - 5.5 mph
25.00-25.30 - 6.0 mph
25.30-26.00 - 7.0 mph
26.00-29.00 - 3.6 mph
29.00-34.00 - 3.0 mph

I made it a total of 2.48 miles today, which breaks down to a 13:42 mile.

Have you gotten your week started off with some exercise?

Saturday, June 9, 2012

C25K Week 4 Day 3

I managed to get to the gym this evening with just enough time for my workout before they closed. I took my wife to the Farmer's Market in downtown Des Moines today, which is when I normally would have gone running, and while I was down there I had almost 2 gyros and three pieces of chicken kabob, so when we got home from the market I wasn't in any condition to do my workout. Plus I was tired after several short nights in a row, and ended up taking at least a 2-hour nap. I'm still a little tired now at almost 8 PM, so I should sleep well tonight.

Today's intervals:
0.00-5.00 - 3.6 mph
5.00-8.00 - 5.7 mph
8.00-9.30 - 3.6 mph
9.30-14.30 - 5.7 mph
14.30-17.00 - 3.6 mph
17.00-20.00 - 5.7 mph
20.00-21.30 - 3.6 mph
21.30-22.30 - 5.7 mph
22.30-23.30 - 5.8 mph
23.30-24.30 - 5.7 mph
24.30-25.30 - 5.8 mph
25.30-26.30 - 6.0 mph
26.30-29.00 - 3.5 mph
29.00-34.00 - 3.0 mph

I hit a distance of 2.58 miles, which works out to a 13:10 mile. I'm getting close to breaking a 13:00 mile, which is pretty exciting!

Next week starts two weeks in a row where the program is different every day. Three 5-minute jogs the first day, two 8-minute jogs the second, and a solid 20-minute jog the third. I'm expecting my distance to go down a little bit as I don't want to push too fast and conk out before finishing.

What activities have you done today?

Thursday, June 7, 2012

C25K Week 4 Day 2

I'll fully admit that I was lazy yesterday and decided not to to go the gym. Would I have felt good if I had gone? Sure. But that's life. I'm not training for the Olympics, just looking to be overall healthier.

Having that extra day off might have been a good thing, though. When I went on Monday, I could feel myself approaching a bit of a wall during the last interval. Today, even with a little more speed, I finished strong.

Stats for today:
0.00-5.00 - 3.6 mph
5.00-8.00 - 5.7 mph
8.00-9.30 - 3.6 mph
9.30-14.30 - 5.7 mph
14.30-17.00 - 3.6 mph
17.00-20.00 - 5.7 mph
20.00-21.30 - 3.6 mph
21.30-25.30 - 5.7 mph
25.30-26.30 - 6.0 mph
26.30-29.00 - 3.5 mph
29.00-34.00 - 3.0 mph

I increased my distance from Monday by 0.08 miles, bringing my total to 2.55 miles, which is a 13:20 mile.

Have you moved today?

Monday, June 4, 2012

C25K Week 4 Day 1

Today was the first day of Week 4, which means 5-minute jogs. Miracle of miracles, I survived! Okay, it wasn't really that bad; I feel great, and I enjoyed myself during the workout.

My intervals today:
0.00-5.00 - 3.5 mph
5.00-8.00 - 5.5 mph
8.00-9.30 - 3.5 mph
9.30-14.30 - 5.5 mph
14.30-17.00 - 3.5 mph
17.00-20.00 - 5.5 mph
20.00-21.30 - 3.5 mph
21.30-26.30 - 5.5 mph
26.30-29.00 - 3.5 mph
29.00-34.00 - 3.0 mph

I hit a distance of 2.47 miles, which translates to a 13:45 mile. With a little extra speed, I'll break 2.5 miles this week.

Have you started your week with some activity?

Saturday, June 2, 2012

C25K Week 3 Day 3

Normally I wouldn't do this, but today I went to the gym after only about 30 hours since my last session. I've been off my schedule lately, and wanted to get back into it. Hopefully, then, I will be there Monday, Wednesday, and Friday next week, which is the schedule I'd prefer to keep.

I'm feeling pretty good right now, and I'm glad I went for that reason. I decided to add just a little bit of speed to my walking intervals and was able to break 2 miles in my 28 minutes.

Here's the breakdown:

0.00-5.00 - 3.5 mph
5.00-6.30 - 6.0 mph
6.30-8.00 - 3.7 mph
8.00-11.00 - 6.0 mph
11.00-14.00 - 3.7 mph
14.00-15.30 - 6.0 mph
15.30-17.00 - 3.7 mph
17.00-18.00 - 6.0 mph
18.00-19.00 - 6.5 mph
19.00-20.00 - 7.0 mph
20.00-23.00 - 3.7 mph
23.00-28.00 - 3.0 mph

So the distance today was 2.01 miles, which comes out to a 13:55 mile. Woo-hoo!

Next week the running times increase even more. Each session will have two 3-minute runs and two 5-minute runs. I'm going to give Monday a go with a 5.5 mph pace during the runs and see how that feels. I'm not sure if I'll make it all the way up to a 6.0 mph pace, especially on the 5-minute runs, because I don't want to burn myself out.

Have you had an active weekend?

Friday, June 1, 2012

C25K Week 3 Day 2

It's been a busy week, so my plan had been to go to the gym last night after work. However, I was tired enough that I decided to come home instead and went this afternoon. I have enough time to shower and eat lunch before going to work, so that's good for me.

My journey for today:
0.00-5.00 - 3.5 mph
5.00-6.30 - 5.7 mph
6.30-8.00 - 3.5 mph
8.00-11.00 - 5.7 mph
11.00-14.00 - 3.5 mph
14.00-15.30 - 5.7 mph
15.30-17.00 - 3.5 mph
17.00-18.00 - 5.7 mph
18.00-19.00 - 6.2 mph
19.00-20.00 - 6.7 mph
20.00-23.00 - 3.5 mph
23.00-28.00 - 3.0 mph

I hit 1.94 miles in my 28 minutes, which is a 14:25 mile.

Are you moving today?