Although I didn't get my run in on Christmas day, I did go for 3 miles (with a 0.1 mile walk break) on the day after Christmas! I got up early to run before we loaded up the car and headed out to visit relatives for a few days.
While at my Grandmother's place, my husband and I went for a run. It was rather cold (30F, -1C), but we went out anyway. After we got about a 1/2 mile down the road, a big puppy decided running with us would be fun. Despite our yelling at him and various other methods of getting rid of him, he stayed with us for the remainder of our run. We were going to take a path across a four lane highway, but decided to stay on a side road so the dog wouldn't try to cross the road. Despite our good intentions, the stupid dog still ran out onto the highway, making a couple cars slam on their brakes. So, we lured him off of the highway and started running back to where we think he lives. After he went off to play with another dog, we started walking slowly back to my grandmother's house. We thought we had gotten rid of them, but then we heard the pitter patter of paws again.
It was a really cute dog, maybe half german shepherd and half husky. Very friendly. I couldn't convince Claus to take him home, though. :) The dog stuck around my grandmother's house for a few hours. Her little poodle (half the puppy's size) chased it off a couple of times, but the invisible fence limited her reach. Anyway, an interesting and short run.
Monday, December 29, 2008
Tuesday, December 23, 2008
Bad running day, but still a running day
If there was ever a day when I could have used a Podrunner, it was today. Unfortunately, I hadn't recharged my mp3 player yet. So, I watched something on HDTV. Not very good running TV. I managed to reach my goal of 3 miles, though. I did 1.5 miles running, 0.15miles walking, 1.5 miles running. I also had to reduce the speed to about 5mph After that, I went home without lifting.
When I got home, I figured I was already in my snow stuff, so I shoveled the driveway for about 45 minutes to an hour. I couldn't go very fast, since I was already winded. However, the biggest problem I had was the ice that was under some of the snow. Since my leg muscles were fatigued, it was sometimes hard to control my legs when I stepped on ice. I was afraid I would pull a muscle like I did on the sailboat after my 4k race on the 4th of July. (I pulled a quad catching myself from slipping overboard during a very windy day. That really hurt!) That would not have been fun. And it would have sidelined me for a few days.
I've committed to 3 more miles before Christmas, so I have to find time for them. I joined a challenge on one of the Weight Watchers boards where our teams are trying to run 125 miles by Christmas. I'm on the Elves team! :)
When I got home, I figured I was already in my snow stuff, so I shoveled the driveway for about 45 minutes to an hour. I couldn't go very fast, since I was already winded. However, the biggest problem I had was the ice that was under some of the snow. Since my leg muscles were fatigued, it was sometimes hard to control my legs when I stepped on ice. I was afraid I would pull a muscle like I did on the sailboat after my 4k race on the 4th of July. (I pulled a quad catching myself from slipping overboard during a very windy day. That really hurt!) That would not have been fun. And it would have sidelined me for a few days.
I've committed to 3 more miles before Christmas, so I have to find time for them. I joined a challenge on one of the Weight Watchers boards where our teams are trying to run 125 miles by Christmas. I'm on the Elves team! :)
Sunday, December 21, 2008
Another good run after a break for sledding
I wanted to run on Thursday, but we went sledding instead. More fun, but not as good of a workout!
Today I managed 4 miles. I ran the first 3miles at 5.5 mph (with the exception of the first couple minutes at 5.2-5.3mph) then I ran another mile mostly at 5.0, but I kicked it up for the last little bit. I couldn't find anything particularly interesting on the TV, so I put in a 157bpm Podrunner called Native Son. The first minute or so it was hard to find the beat, but then it got better. A nice set of tribal beats. I "read" CNN on closed captioning while listening to the music. That was a nice combination. Unfortunately, around a half of a mile from my finish, my mp3 player ran out of juice. So, I plugged my phones into the treadmill. Not near as nice listening to people in suits yap. The reading of the captions takes more of my attention, which was nice.
Afterward, I did a full round of weights. I realized I was not doing much targeting for my shoulders, so next time I'm going to add a set or two. It already takes a decent amount of time to get through my standard set of lifts, so I don't want to add any more than is necessary. I am seeing some results from the lifting. I don't want to be a body builder, but strength training is so good for you, especially for women to protect from osteoporosis. I make sure I focus some on my back, too. I see too many people with back problems. NOT FUN. Also, I'm afraid I'm more likely to develop back problems due to my scoliosis.
It was/is -3F (-19.4C) with stong winds making the windchill around -25F (-31.7C). Brr! There is absolutely no way I'd be running outside in this. I may sound like a broken record, but I am so glad I joined a gym and gave in to the treadmill for the winter. It'll be nice to run outside again, though.
Today I managed 4 miles. I ran the first 3miles at 5.5 mph (with the exception of the first couple minutes at 5.2-5.3mph) then I ran another mile mostly at 5.0, but I kicked it up for the last little bit. I couldn't find anything particularly interesting on the TV, so I put in a 157bpm Podrunner called Native Son. The first minute or so it was hard to find the beat, but then it got better. A nice set of tribal beats. I "read" CNN on closed captioning while listening to the music. That was a nice combination. Unfortunately, around a half of a mile from my finish, my mp3 player ran out of juice. So, I plugged my phones into the treadmill. Not near as nice listening to people in suits yap. The reading of the captions takes more of my attention, which was nice.
Afterward, I did a full round of weights. I realized I was not doing much targeting for my shoulders, so next time I'm going to add a set or two. It already takes a decent amount of time to get through my standard set of lifts, so I don't want to add any more than is necessary. I am seeing some results from the lifting. I don't want to be a body builder, but strength training is so good for you, especially for women to protect from osteoporosis. I make sure I focus some on my back, too. I see too many people with back problems. NOT FUN. Also, I'm afraid I'm more likely to develop back problems due to my scoliosis.
It was/is -3F (-19.4C) with stong winds making the windchill around -25F (-31.7C). Brr! There is absolutely no way I'd be running outside in this. I may sound like a broken record, but I am so glad I joined a gym and gave in to the treadmill for the winter. It'll be nice to run outside again, though.
Tuesday, December 16, 2008
A "wow" day!
My last run wasn't a "wow" day, but today was!
I set my speed at 5.4 mph and took off! In a little under an hour I ran 5.15 miles!! I felt like I could run even more, but then the treadmill started telling me to quit. (It only lets you run for an hour and I had walked 0.15 miles to warm up.)
I was wondering if I would be able to work up to a 10k (6.2 miles) next year and I think the answer is an unequivocal "yes!" It still probably won't be a fast 10k, but that's ok! I bet my 5k time will be a lot better in the spring, too.
Last 4th of July at the 4 on the 4th race, the thought of running 4 miles sounded crazy to me. Now I realize it would be no problem at all! Wow!
I followed that with a thorough stretch and a round of weights. I skipped the lunges today. I think I beat my legs and knees up enough for one night.
I set my speed at 5.4 mph and took off! In a little under an hour I ran 5.15 miles!! I felt like I could run even more, but then the treadmill started telling me to quit. (It only lets you run for an hour and I had walked 0.15 miles to warm up.)
I was wondering if I would be able to work up to a 10k (6.2 miles) next year and I think the answer is an unequivocal "yes!" It still probably won't be a fast 10k, but that's ok! I bet my 5k time will be a lot better in the spring, too.
Last 4th of July at the 4 on the 4th race, the thought of running 4 miles sounded crazy to me. Now I realize it would be no problem at all! Wow!
I followed that with a thorough stretch and a round of weights. I skipped the lunges today. I think I beat my legs and knees up enough for one night.
Monday, December 15, 2008
Glad I joined a gym!
The weather lately has definitely justified my decision to join a gym this winter. The temperatures have been in the single digits to negative (Fahrenheit) and with the 30+mph winds, the windchills have been very negative, in the minus twenties Fahrenheit. Brrrr!!! There is absolutely no way I'd be running outside right now. In fact, it would be very dangerous.
But, even with the noise making weird sounds on the building, the gym is warm and inviting in this weather. I made it 4 miles last night then did a full round of weights.
It wasn't one of those "wow" run days. So, I added some walking breaks like this:
0.15 miles walking warm up (3.5mph-4.5mph)
1.5 miles running (5.2mph-5.3mph)
0.1 miles walking (~4.5mph)
1.5 miles running (5.0mph - 5.2mph)
0.1 miles walking (~4.5mph)
1.0 miles running (5.0mph - 5.2mph)
cool down walking
all at 1% incline.
I didn't stretch after the run, and I think I can tell today. Of course, the feeling could also be from the combination of the long (for me) run combined with the weighted lunges I did afterward. My knees don't hurt today, but they have a feeling that tells me "Don't mess with me!" So, I won't. A day of rest should take care of things.
But, even with the noise making weird sounds on the building, the gym is warm and inviting in this weather. I made it 4 miles last night then did a full round of weights.
It wasn't one of those "wow" run days. So, I added some walking breaks like this:
0.15 miles walking warm up (3.5mph-4.5mph)
1.5 miles running (5.2mph-5.3mph)
0.1 miles walking (~4.5mph)
1.5 miles running (5.0mph - 5.2mph)
0.1 miles walking (~4.5mph)
1.0 miles running (5.0mph - 5.2mph)
cool down walking
all at 1% incline.
I didn't stretch after the run, and I think I can tell today. Of course, the feeling could also be from the combination of the long (for me) run combined with the weighted lunges I did afterward. My knees don't hurt today, but they have a feeling that tells me "Don't mess with me!" So, I won't. A day of rest should take care of things.
Friday, December 12, 2008
Exchange one run for five desserts
Knowing that I was going for lunch where they had 5 (somewhat small) desserts with the meal, I made sure I worked out this morning!
I got in 3 miles and just a tad bit of weights. I wanted to do more, but I got to the gym later than I had hoped. The positive is that I got to lunch on time!
Anyway, now I don't feel as bad and sluggish as I would have otherwise :)
I got in 3 miles and just a tad bit of weights. I wanted to do more, but I got to the gym later than I had hoped. The positive is that I got to lunch on time!
Anyway, now I don't feel as bad and sluggish as I would have otherwise :)
Tuesday, December 9, 2008
Thank you American Gladiators
Tonight, I hopped on the treadmill at 1% incline and 5-5.2 mph setting planning on a 3 mile run. HOWEVER, the American Gladiators championship from 1995-1996 was on ESPN Classic. So, I convinced myself to run until the end of the show and ended up at 4.2 miles running! Yahoo!
After the faster run yesterday, the 5mph did seem easier, unless I just had a good day. That's totally possible.
Afterward, I lifted. I'm getting stronger! I think I did an extra set of tricep kickbacks, so my triceps might be complaining tomorrow.
Anyway, I needed the workout. I have a big presentation tomorrow and I've been eating like crap, especially tonight. Ack. Points reset tomorrow. Thank heavens.
After the faster run yesterday, the 5mph did seem easier, unless I just had a good day. That's totally possible.
Afterward, I lifted. I'm getting stronger! I think I did an extra set of tricep kickbacks, so my triceps might be complaining tomorrow.
Anyway, I needed the workout. I have a big presentation tomorrow and I've been eating like crap, especially tonight. Ack. Points reset tomorrow. Thank heavens.
Monday, December 8, 2008
Fast and short
Today I decided to change things up and run faster, but shorter. So, I dialed in 5.5mph and 1% incline and ran for 2 miles. Towards the end my heart rate was getting up around 185+, so I knocked down the incline and reduced the speed to 5.3mph. Falling off the treadmill wouldn't have been a good idea. Afterward, I stretched and lifted weights.
I almost talked myself out of getting up early today. However, since I made hubby get up in the middle of the night to take care of our daughter, who was having problems sleeping, I figured I had to hold up my end of the deal and go work out. I'm glad because I feel great now!
During my run today, I listened to more of the 154bpm Podrunner podcast while I watched the local news. The music definitely carried me through this tough run! There was one song in there that had some words in it. I don't remember what was being said, but it motivated me to continue at a difficult spot!
I almost talked myself out of getting up early today. However, since I made hubby get up in the middle of the night to take care of our daughter, who was having problems sleeping, I figured I had to hold up my end of the deal and go work out. I'm glad because I feel great now!
During my run today, I listened to more of the 154bpm Podrunner podcast while I watched the local news. The music definitely carried me through this tough run! There was one song in there that had some words in it. I don't remember what was being said, but it motivated me to continue at a difficult spot!
Friday, December 5, 2008
Great workout today
I managed to get up early, run 3 miles on the treadmill and complete a nice circuit of free weights.
My pecs were still sore yesterday from Tuesday's workout. Today they were better, so I hit them again! We'll see if they act up tomorrow. I have a book from Shape that details a lot of different ways to lift for muscle toning. It's pretty good. I've done a decent amount of weights in the past, but it's nice to have ideas for different ways of targeting certain muscles. Of course, it has instructions as well as tips on good form and what not to do.
For my run, I decided to listen to a 154bpm Podrunner podcast and watch the news with closed captioning. It worked well. The speed of the podcast was right and it kept me moving at a constant stride.
It's funny how when there are other people on the treadmills next to me we seem to synch up with our pace. When nobody else is there running, I think it's nice to have the music to synch up to!
My pecs were still sore yesterday from Tuesday's workout. Today they were better, so I hit them again! We'll see if they act up tomorrow. I have a book from Shape that details a lot of different ways to lift for muscle toning. It's pretty good. I've done a decent amount of weights in the past, but it's nice to have ideas for different ways of targeting certain muscles. Of course, it has instructions as well as tips on good form and what not to do.
For my run, I decided to listen to a 154bpm Podrunner podcast and watch the news with closed captioning. It worked well. The speed of the podcast was right and it kept me moving at a constant stride.
It's funny how when there are other people on the treadmills next to me we seem to synch up with our pace. When nobody else is there running, I think it's nice to have the music to synch up to!
Tuesday, December 2, 2008
Working out AND eating right
So now, I'm doing an okay job of working out regularly. That's great. But, now, I need to get my eating back under control. I don't really work out enough to counteract bad eating habits. Lately, there has been a lot of chocolate and gummy-things around the house. I have zero will power to resist chocolate and gummy-things.
In the past, I've used Weight Watcher's Core program to lose about 25 lbs. I've gained some of that back but no where near all of it. Now, I want to recommit to the program. When I'm on program, I feel good and healthy *and* I maintain a good weight. It's not that I'm at a bad place right now, but it's creeping back up and I need to stop it now.
So far today, I had oatmeal for breakfast and soup with an apple for lunch. Only 0.5 point for the pure maple syrup (yum!!) I had on the oatmeal.
This morning I worked out. I ran+walked for 5k. The running was about 30 minutes with a couple short walk breaks. Mentally, it's hard for me to take short walking breaks. In "No Need for Speed" he talks about taking walking breaks as being good, but I'm so excited about being able to run continuously, that I feel like I'm failing if I take them.
After running, I stretched and lifted weights. All of this started at 4:45!! Wow.
Update: I had reheated soup, a salad with 1pt worth of dressing, and a 1pt piece of chocolate from my kid's advent calendar, and some almonds for supper. That makes 4.5 points today.
In the past, I've used Weight Watcher's Core program to lose about 25 lbs. I've gained some of that back but no where near all of it. Now, I want to recommit to the program. When I'm on program, I feel good and healthy *and* I maintain a good weight. It's not that I'm at a bad place right now, but it's creeping back up and I need to stop it now.
So far today, I had oatmeal for breakfast and soup with an apple for lunch. Only 0.5 point for the pure maple syrup (yum!!) I had on the oatmeal.
This morning I worked out. I ran+walked for 5k. The running was about 30 minutes with a couple short walk breaks. Mentally, it's hard for me to take short walking breaks. In "No Need for Speed" he talks about taking walking breaks as being good, but I'm so excited about being able to run continuously, that I feel like I'm failing if I take them.
After running, I stretched and lifted weights. All of this started at 4:45!! Wow.
Update: I had reheated soup, a salad with 1pt worth of dressing, and a 1pt piece of chocolate from my kid's advent calendar, and some almonds for supper. That makes 4.5 points today.
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