Arr, got in half the runs last week, walked about 10km each day though on top of normal exercise, so that must count for something on the weight loss side of things.
So goals are to at least get in these runs and to actually plan the exercise time in to each day to try fit it around work and life!
Sun- AM - rest PM walk for 2 hours
Mon - AM - 4mi run PM - Exercise bike +Abs
Tue - AM - 2mi Treadmill Run + Abs PM - Exercise Bike
Wed - AM - 4mi Run PM - BodyPump Class + Elliptical + Abs
Thu - Rest
Fri - AM - 40 Min Bicycle PM - Red Arrow + Exercise Bike + Abs
Sat - AM - 5k Race
Sunday, August 19, 2007
Saturday, August 11, 2007
Getting Back On the Wagon
Well, the last 10 days have not been good training wise. This last week I think I managed a single 2mi run and thats it. Eating and general feeling of wellness suffering too.
Life got in the way and I just let it keep getting in the way. My grandfather is very ill and has been transferred from the nursing home to hospital. A couple thousand miles away so I can't see for myself how he is doing. This triggered something something.
I'm going to try and use the exercise to avoid depression coming back. I think i may have lost some fitness, my body definitely feels softer, but the plan of attack for this week, is below. At a minimum, all of the runs.
It's only a temporary setback, no excuse to get back onto the couch.
Sun- AM - 1mi easy (just to get back in the habit) PM - Strength (Upper) + Pilates + Hike up the Red Arrow
Mon - AM - 3.5mi run PM - Exercise bike +Abs
Tue - AM - 2mi Treadmill Run + Abs PM - Exercise Bike
Wed - AM - 3.5mi Run PM - BodyPump Class + Elliptical + Abs
Thu - Rest
Fri - AM - 40 Min Bicycle PM - Red Arrow + Exercise Bike + Abs
Sat - AM - 5mi Run + Elliptical + Hike
It seems to work better when I write it down and plan it out every day.
Life got in the way and I just let it keep getting in the way. My grandfather is very ill and has been transferred from the nursing home to hospital. A couple thousand miles away so I can't see for myself how he is doing. This triggered something something.
I'm going to try and use the exercise to avoid depression coming back. I think i may have lost some fitness, my body definitely feels softer, but the plan of attack for this week, is below. At a minimum, all of the runs.
It's only a temporary setback, no excuse to get back onto the couch.
Sun- AM - 1mi easy (just to get back in the habit) PM - Strength (Upper) + Pilates + Hike up the Red Arrow
Mon - AM - 3.5mi run PM - Exercise bike +Abs
Tue - AM - 2mi Treadmill Run + Abs PM - Exercise Bike
Wed - AM - 3.5mi Run PM - BodyPump Class + Elliptical + Abs
Thu - Rest
Fri - AM - 40 Min Bicycle PM - Red Arrow + Exercise Bike + Abs
Sat - AM - 5mi Run + Elliptical + Hike
It seems to work better when I write it down and plan it out every day.
Wednesday, August 1, 2007
I don't want to
Because I think too much about EVERYTHING, this article struck a note with me.
This is a short excerpt from a longer story, its related to tri training, but easily applies to running that I am doing now.
"Sure I kept telling myself that I didn't want to swim, but every single action that I undertook this morning pointed to the single premise that I did, in fact, want to swim. I didn't think I wanted to swim, but apparently I was wrong."
It's a good read at http://www.trifuel.com/training/endurance-files/you-either-do-or-you-dont-trying-doesnt-count
I find myself in this situation often, on my out and back loops from home. "I don't want to" but somehow I am. Yeah I am a bit insane :)
This is a short excerpt from a longer story, its related to tri training, but easily applies to running that I am doing now.
"Sure I kept telling myself that I didn't want to swim, but every single action that I undertook this morning pointed to the single premise that I did, in fact, want to swim. I didn't think I wanted to swim, but apparently I was wrong."
It's a good read at http://www.trifuel.com/training/endurance-files/you-either-do-or-you-dont-trying-doesnt-count
I find myself in this situation often, on my out and back loops from home. "I don't want to" but somehow I am. Yeah I am a bit insane :)
Tuesday, July 31, 2007
New Toy
Been crazy busy with work so haven't mapped out my week's plan or written online yet this week. Quick break btwn gym and sleep now to be geeky.
In the never ending quest for the perfect mapping solution, I have been playing with mapmyrun. I really like runstoppable.com but it is very slow and can take me a few refresh tries and lose maps a bit too much unfortunately.
Today's easy run below. Just 2 miles, but felt easy and good. Must remember outside is so much less boring than treadmill.
In the never ending quest for the perfect mapping solution, I have been playing with mapmyrun. I really like runstoppable.com but it is very slow and can take me a few refresh tries and lose maps a bit too much unfortunately.
Today's easy run below. Just 2 miles, but felt easy and good. Must remember outside is so much less boring than treadmill.
Wednesday, July 25, 2007
Hooray! Rest Day
Thanks for dropping by and leaving comments. I feel like a real blogger :)
Well, I made it this far into the week. And thankfully the schedule says rest day for today. Normally i find this the hardest part of the schedule to follow, but not this week.
First week ever of 3 days running in a row. But it was raining and I am a big girl's blose, so to the treadmill I headed. Treadmills are the devil's work and I have an idle mind. I listened to some of Stephen King's 'On Writing' and 'Blaze' while running but all too often, the running mantra of 'bored, bored, bored, bored etc' would slip in.
Somehow I made the distance every day, not fast times but 3mi, 2mi, 3mi on Mon-Wed so thats something great :) The only parts of my program I skipped were elliptical and abs last night. After running 3mi, then doing a BodyPump class I figured that was enough calories burnt and abs worked for one day. I can shuffle the extra abs workout to Sunday and that kinda fits into the same week.
Kinda sore today, but not the bad kinda pain, just the kind that tells you that effort has been put in. Saturday is a planned 4mi run, so I will do that by the Esplanade to give me some distraction. Slow & steady.
Best (and only) running purchase of the week, is a crockpot style slow cooker. Wooh, load it up with meat, veges, rice and some liquid in the morning, set it on auto and come home from gym to a yummy meal which just needs dishing. Easy to wash afterwards too. As morning aren't my strong suit I will probably load it up the night before and refrigerate, then stumble into kitchen and hope I can work out the auto setting :) It is running related really!
And the non running/exercising part of the post, because it tickled my funny bone. 'Man cold' a short video clip about why men just feel SO much worse when they get sick. Enjoy!
http://www.youtube.com/watch?v=rXLHWmjA5IE
Well, I made it this far into the week. And thankfully the schedule says rest day for today. Normally i find this the hardest part of the schedule to follow, but not this week.
First week ever of 3 days running in a row. But it was raining and I am a big girl's blose, so to the treadmill I headed. Treadmills are the devil's work and I have an idle mind. I listened to some of Stephen King's 'On Writing' and 'Blaze' while running but all too often, the running mantra of 'bored, bored, bored, bored etc' would slip in.
Somehow I made the distance every day, not fast times but 3mi, 2mi, 3mi on Mon-Wed so thats something great :) The only parts of my program I skipped were elliptical and abs last night. After running 3mi, then doing a BodyPump class I figured that was enough calories burnt and abs worked for one day. I can shuffle the extra abs workout to Sunday and that kinda fits into the same week.
Kinda sore today, but not the bad kinda pain, just the kind that tells you that effort has been put in. Saturday is a planned 4mi run, so I will do that by the Esplanade to give me some distraction. Slow & steady.
Best (and only) running purchase of the week, is a crockpot style slow cooker. Wooh, load it up with meat, veges, rice and some liquid in the morning, set it on auto and come home from gym to a yummy meal which just needs dishing. Easy to wash afterwards too. As morning aren't my strong suit I will probably load it up the night before and refrigerate, then stumble into kitchen and hope I can work out the auto setting :) It is running related really!
And the non running/exercising part of the post, because it tickled my funny bone. 'Man cold' a short video clip about why men just feel SO much worse when they get sick. Enjoy!
http://www.youtube.com/watch?v=rXLHWmjA5IE
Sunday, July 22, 2007
The view from the top
This is my 'nemesis hill' AKA the Red Arrow.
And so well worth the effort. The other view looks over the airport, so you can sit and watch the planes take off from Cairns International Airport for hours. It is so peaceful and a great break away from the keyboard and indoors. I've seen eagles soaring, and always cross the path of bush turkeys while surrounded by forest.
The view from the shelter shed view point at the top of the Red Arrow Walk at Mt Whitfield Conservation Park. This walk is 1.3 (.8mi) at a 100m elevation approximately. When i first attempted this walk about a year ago I had to stop 2-3 times to beathe. Somehow now I can do 4 laps non stop. Hooray!
As hikes go, it is an easy one, ashphalt paths and wooden steps. Very well trafficed on weekends and after work hours before dark. People of all ages and sizes do this walk. I have spoken to a lady who must have been in her 80s visiting Cairns, taken snaps for tourists at the top, and spoken with a dad with a tiny baby.
Local exercisers run the whole walk, up and down. I'm not quite there yet, but hopefully before I leave Cairns in 3 months or so. I think a lot of people use the track to train for the Pyramid Race too.
And so well worth the effort. The other view looks over the airport, so you can sit and watch the planes take off from Cairns International Airport for hours. It is so peaceful and a great break away from the keyboard and indoors. I've seen eagles soaring, and always cross the path of bush turkeys while surrounded by forest.
Saturday, July 21, 2007
First Day of Half Marathon Training
So today is the first day of the new training plan. I'm following Hal Higdon's Novice Plan for Half Marathon. Slightly modified to bring everything 1 day ahead. This plan will peak in 12 weeks to have me ready for the World Wide Half, assuming no injuries and I am fit enough to keep up with the plan. Otherwise I have a couple of backup plans from CoolRunning.
I am using TrainingPeaks to track my progress, this looks like a very thorough training log website with the amount of info it lets me track. I am using the free version, if it looks GREAT i will pony up for the paid service which has all kinds of additional functionality for the geek inclined.
So this morning, planning my workouts for the week and it looks kinda like this:
Sun- PM - Strength (Upper) + Pilates + Hike up the Red Arrow
Mon - AM - 3mi run PM - Exercise bike +Abs
Tue - AM - 2mi Treadmill Run + Abs PM - Exercise Bike
Wed - AM - 3mi Run PM - BodyPump Class + Elliptical + Abs
Thu - Rest
Fri - AM - 30 Min Bicycle PM - Red Arrow + Exercise Bike + Abs
Sat - AM - 4mi Run + Elliptical + Hike
As well as running, I try to maintain a 3500/week calorie deficit to shift the last bit of weight to get down to my goal weight, therefore additional cardio work pretty much every day. Later I will be able to run long enough to burn the calories on my runs, but currently I don't have the endurance.
So that looks like an awful lot, but I like the AM/PM workouts. A great start to the day and plenty of time for working in between. Will see how it all goes :)
I am using TrainingPeaks to track my progress, this looks like a very thorough training log website with the amount of info it lets me track. I am using the free version, if it looks GREAT i will pony up for the paid service which has all kinds of additional functionality for the geek inclined.
So this morning, planning my workouts for the week and it looks kinda like this:
Sun- PM - Strength (Upper) + Pilates + Hike up the Red Arrow
Mon - AM - 3mi run PM - Exercise bike +Abs
Tue - AM - 2mi Treadmill Run + Abs PM - Exercise Bike
Wed - AM - 3mi Run PM - BodyPump Class + Elliptical + Abs
Thu - Rest
Fri - AM - 30 Min Bicycle PM - Red Arrow + Exercise Bike + Abs
Sat - AM - 4mi Run + Elliptical + Hike
As well as running, I try to maintain a 3500/week calorie deficit to shift the last bit of weight to get down to my goal weight, therefore additional cardio work pretty much every day. Later I will be able to run long enough to burn the calories on my runs, but currently I don't have the endurance.
So that looks like an awful lot, but I like the AM/PM workouts. A great start to the day and plenty of time for working in between. Will see how it all goes :)
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