So I was on my way to the gym this morning at about 5:35, figuring working out alone would be my reality when my phone rang. It was my new (as "new" as one could be when the "old" never even showed up for the first day) running partner! He was about 30 minutes away (I was about 3 minutes away) and he still had to fill out his paperwork and get signed-up at the gym.
So, I went upstairs and did some light weight training. Again did 3x10 each of flys, seated military press, and hack squats.
My new partner showed up and got signed up, so we went back upstairs and into the cardio room. I'm very happy to say I completed the full W1D1 regimen today as scheduled, no extended walking breaks! I did this as follows:
5-minute warm-up walk starting at 3.2MPH and increasing to 3.5MPH.
60 second jog at 5.5MPH
90 second walk at 3.5MPH
60 second jog at 5.5MPH
90 second walk at 3.5MPH
60 second jog at 5.2MPH
90 second walk at 3.2MPH
60 second jog at 5.2MPH
90 second walk at 3.2MPH
60 second jog at 5.2MPH
90 second walk at 3.2MPH
60 second jog at 5.2MPH
90 second walk at 3.2MPH
60 second jog at 5.5MPH
90 second walk at 3.2MPH
60 second jog at 6.0MPH - My fastest run speed to date since starting this a week ago, handled it just fine. Good confidence builder.
90 second walk at 3.2MPH
120 second cool down walk at 2.5MPH
So, the total C25K style workout was 27 minutes and I covered right at 1.75 miles.
Onward and upward!
Monday, August 17, 2009
Friday, August 14, 2009
Week 1(a) Day 3
Oops!
So... as I misread the C25K training program, I thought Week 1 was supposed to look like this:
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 30 minutes
Stretch
The actual training was supposed to alternate 60 seconds of running/90 seconds of walking for TWENTY minutes, not thirty. No wonder I found it more difficult for a beginning program. As I mentioned in a previous post, I modified my week 1 agenda because I knew I couldn't keep it up for 30 minutes. Duh. So, today I finished my Week 1(a) Day 3 modified agenda where I did 60/90 for 10 minutes... walked 10... and another 60/90 for 10 minutes. Day 3 was actually the hardest of the 3 days as I experienced some soreness in my calves during the runs.
Monday I'm going to start the ACTUAL C25K interval training. It kind of worked out for me though... I think the modified agenda for week 1 allowed me to get my general fitness up for a bit. I really focused on controlling breathing and relaxing while I ran. My heart rate and recovery time increased dramatically even with just 3 days of cardio.
Also, I think I've found a training partner to start with me on Monday, someone to help keep me motivated and accountable. I had someone who was supposed to start with me this week, but they flaked... they apparently decided at about 5:30am on Monday that 5:30am was too early to hit the gym. So, I finished my first week alone.
The new training partner seems serious and motivated (and I also threatened to refer to him by a not-so-nice name for the remainder of the year if he wimped out at this point).
I mixed in some light weight training today after my interval training. I did 3 sets of 10 reps flys on a machine, 3x10 seated military presses, and 3x10 hack squats.
Side note: I decided to go ahead and weigh myself just to track the progress. 334 pounds as of today... so, I was right... I figured I was in the 330-340 range. So it goes.
So... as I misread the C25K training program, I thought Week 1 was supposed to look like this:
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 30 minutes
Stretch
The actual training was supposed to alternate 60 seconds of running/90 seconds of walking for TWENTY minutes, not thirty. No wonder I found it more difficult for a beginning program. As I mentioned in a previous post, I modified my week 1 agenda because I knew I couldn't keep it up for 30 minutes. Duh. So, today I finished my Week 1(a) Day 3 modified agenda where I did 60/90 for 10 minutes... walked 10... and another 60/90 for 10 minutes. Day 3 was actually the hardest of the 3 days as I experienced some soreness in my calves during the runs.
Monday I'm going to start the ACTUAL C25K interval training. It kind of worked out for me though... I think the modified agenda for week 1 allowed me to get my general fitness up for a bit. I really focused on controlling breathing and relaxing while I ran. My heart rate and recovery time increased dramatically even with just 3 days of cardio.
Also, I think I've found a training partner to start with me on Monday, someone to help keep me motivated and accountable. I had someone who was supposed to start with me this week, but they flaked... they apparently decided at about 5:30am on Monday that 5:30am was too early to hit the gym. So, I finished my first week alone.
The new training partner seems serious and motivated (and I also threatened to refer to him by a not-so-nice name for the remainder of the year if he wimped out at this point).
I mixed in some light weight training today after my interval training. I did 3 sets of 10 reps flys on a machine, 3x10 seated military presses, and 3x10 hack squats.
Side note: I decided to go ahead and weigh myself just to track the progress. 334 pounds as of today... so, I was right... I figured I was in the 330-340 range. So it goes.
Wednesday, August 12, 2009
Week 1(a) Day 2
So, my "workout partner" who was so gung-ho to start this with me failed to show. Again. Looks like I'm going it alone. For those of you who missed the first post, here's my modified Week 1 workout before starting the real Week 1 (because I'm really out of shape, and I'm trying to get fit... not have a heart attack):
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Brisk walk for 10 minutes
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Stretch
I did slightly increase my speed/distance today as I completed a bit over 1/10 of a mile more than I did on Day 1.
My body reacted a little differently than it did on Day 1. When I went in this morning, my quads were still a bit sore from Day 1 but they quickly warmed up and were pain free by the end of the 5 minutes warm-up walk at the beginning.
My calves started getting tight and burning (not really cramping) during the second run interval. I set my focus on really relaxing my muscles and just letting the running come naturally rather than trying to force it, this helped greatly and my calves didn't hurt for the rest of the workout (though I did feel some fatigue).
My heart rate did a little better this time (surprising for only my second workout) and recovered A LOT faster than it did after Week 1(a) Day 1.
I feel good... I'm sure the quads will stiffen up again and I'll experience a little more soreness from this workout than the 2nd as my muscles were already somewhat hurting. I am expecting Day 3 to be a bit of a mental challenge on Friday and will look forward to two days of recovery over the weekend before hitting it back up on Monday.
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Brisk walk for 10 minutes
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Stretch
I did slightly increase my speed/distance today as I completed a bit over 1/10 of a mile more than I did on Day 1.
My body reacted a little differently than it did on Day 1. When I went in this morning, my quads were still a bit sore from Day 1 but they quickly warmed up and were pain free by the end of the 5 minutes warm-up walk at the beginning.
My calves started getting tight and burning (not really cramping) during the second run interval. I set my focus on really relaxing my muscles and just letting the running come naturally rather than trying to force it, this helped greatly and my calves didn't hurt for the rest of the workout (though I did feel some fatigue).
My heart rate did a little better this time (surprising for only my second workout) and recovered A LOT faster than it did after Week 1(a) Day 1.
I feel good... I'm sure the quads will stiffen up again and I'll experience a little more soreness from this workout than the 2nd as my muscles were already somewhat hurting. I am expecting Day 3 to be a bit of a mental challenge on Friday and will look forward to two days of recovery over the weekend before hitting it back up on Monday.
Monday, August 10, 2009
Week 1, Day 1
Saturday, November 21st, 2009 - Hot Springs/Spa City 5K
That's the goal... 15 weeks away.
This morning I started on the 9-week "Couch to 5K" (C25K) running program. I've decided to start doing this early to really try to get myself in shape and allow for healing time if I suffer any setbacks/injuries during training or need to repeat a week if I'm not progressing as I would like.
I'm really out of shape as I start this. Yesterday I decided to go to the gym for a little bit just to get a feel for the treadmill and get a little activity under my belt. I ended up doing 30 minutes on the treadmill (mostly walking and a light jog at the end) and then doing some weightlifting.
I was pleasantly surprised not to be terribly sore when I woke up this morning considering I had worked out pretty decently. Might be the potassium I've increased in my diet in the last few days to help prepare for this.
Today I started Week 1 of C25K and let me tell you... my cardio is terrible. The Week 1 workout is 3 days of this:
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 30 minutes
Stretch
I had to fluctuate mine a little bit to make sure my heart rate didn't get out of control... I've decided to slightly alter my week 1 routine and next week I'll "repeat" week 1 and try to stick to the guidelines of the C25K program. The 3 days I do my routine this week should start to get my body into a little better shape and increase my cardio so I can do the actual designed training. I'm really focusing on controlling my breathing while I run and walk to help control my heart rate.
My workout this week is as follows:
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Brisk walk for 10 minutes
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Stretch
We'll call it C25K Week 1a. :-)
That's the goal... 15 weeks away.
This morning I started on the 9-week "Couch to 5K" (C25K) running program. I've decided to start doing this early to really try to get myself in shape and allow for healing time if I suffer any setbacks/injuries during training or need to repeat a week if I'm not progressing as I would like.
I'm really out of shape as I start this. Yesterday I decided to go to the gym for a little bit just to get a feel for the treadmill and get a little activity under my belt. I ended up doing 30 minutes on the treadmill (mostly walking and a light jog at the end) and then doing some weightlifting.
I was pleasantly surprised not to be terribly sore when I woke up this morning considering I had worked out pretty decently. Might be the potassium I've increased in my diet in the last few days to help prepare for this.
Today I started Week 1 of C25K and let me tell you... my cardio is terrible. The Week 1 workout is 3 days of this:
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 30 minutes
Stretch
I had to fluctuate mine a little bit to make sure my heart rate didn't get out of control... I've decided to slightly alter my week 1 routine and next week I'll "repeat" week 1 and try to stick to the guidelines of the C25K program. The 3 days I do my routine this week should start to get my body into a little better shape and increase my cardio so I can do the actual designed training. I'm really focusing on controlling my breathing while I run and walk to help control my heart rate.
My workout this week is as follows:
Stretch
5 minute warm-up walk
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Brisk walk for 10 minutes
Alternate 60 seconds of running/90 seconds of walking for 10 minutes
Stretch
We'll call it C25K Week 1a. :-)
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