The First Thing We Delete From a Busy Schedule

As much as people hate adjusting to the Spring Forward – Daylight Saving Time when we lose an hour of “sleep” many fitness enthusiast love having the “extra” hour of exercise time in the evening.

The reality is that we still have the same work schedule and family commitments regardless of whether it is light or dark outside.

This week, along with the next six weeks, are quite hectic at work. Even though I now have more daylight after work to exercise I still have dinner to make and a house to clean and writing keep up with.

So, like most individuals, when we have a hectic, stressful schedule, the fist thing we delete from our schedule is exercise, healthy diet and a good nights sleep.

Generally the good nights sleep comes as result of the exercise, so I must keep the exercise up to keep the good nights sleep. To keep up the exercise I must eat well. Also, as dietitian, I have a reputation to keep.

The best stress management is exercise, or a massage, but one is much more.

So to keep my head on straight, I need to keep up with my planned exercise, regardless of how busy my schedule gets. My lunches are my exercise time. My mornings and/or evenings are exercise time. Sometimes both, sometimes all three – depends on the day.

My schedule may be busy because of exercise, but it helps me keep my mind clear and keep me fit to keep up the busy schedule. It will also help me live long enough to live past the “busy” times to get to the “leisure” times.

Today’s accomplishments: Treadmill run: 3.69 miles, 35:30 minutes, 9:37 min/mile average pace; Tight Buns and Killer Legs – 10 and 8 pounds.

Biking - a bit more equipment

While running is my preferred sport since “all you need is a good pair of shoes,” I have recently, and once again taking up biking. I my mind this just means I can get stranded much farther away from home than I can when I run.

The equipment load is much more cumbersome, but quite necessary. Since I don’t want to be stranded and I don’t want to have to call someone every single time I get a flat tire.

Along with the aforementioned necessities from a run including:

• Sunglasses


• Sunscreen


• Fluids: water and/or sports drink carried in the bike cage


• RoadID


• Music


• GPS


• Cell phone

Biking requires more than a few additional pieces of equipment. Of course the bike, but the helmet is essential. The bike shoes are also pretty cool, and now required in my opinion.

The clothing should be the same dry wick material as the running clothes, but one requirement: the bike shorts. If you have ever biked more than 45 minutes without the padded “diaper” bike shorts, you will be sore. They are one of the more important pieces of clothing in biking. Gloves are also pretty important. Otherwise you will get some blisters on your palms.

As for not getting stranded: an extra tube, tire wrenches, and a mini pump or a CO2 inflation system are ultra important. You can’t count on calling someone to come get you every time.

For the GPS – I use the same one for running and biking, but many people use one mounted to their bike. I haven’t gotten that far.

Seems like a lot – it is. I have finally gotten to the point where I don’t have to turn back when I’m half a block away to go get something that I forgot. Usually something pretty big, like my helmet or sunglasses.

Trust me, it is all worth it after a good ride.

Today’s accomplishments: Bike ride: 31.01 miles; 2 hours 18:29 minutes; 4:28 min/mile average pace.

Run – all you need it a good pair of shoes! Right…

I like running. I do. Anyone who has met me in the last four to five years knows me as a runner.

But five years ago, in 2004, I was not a runner. I aspired to be one. I couldn’t run a mile or even around the block. I ran my first 5K in October 2004 and it was one of the toughest things I had ever done in my life at that point. It took me nearly 35 minutes and an 84-year old woman beat me! I’m not kidding. And, I was very sore the next day, mostly in my core.

After that, I realized I could do this running “thing” and since then, it has taken off for me. But, I feel I must comment on the “all you need is a good pair of shoes” thing.

Of course that is the first thing you need, a good pair of shoes. If you are lucky and you have “normal” feet and a “normal” stride, etc., then a pair of regular running shoes will do. Please note, I’m no shoe expert. I don’t have normal feet, stride, etc. I'm an over-pronator and I need special shoes.

I go to the specialty running shoe store and run on the treadmill, get video taped, and go through three pairs of shoes before I get to the right ones. To buy those shoes (nearly 5 years ago) it was nearly $100. I’m told to replace them every 300-600 miles. I wonder, "How the heck am I supposed to know that?"

I have a good pair of running shoes now, but I’ve evolved to the $135 pair as I discovered better shoes for my feet. (Note: it's also good to have a good podiatrist to deal with the toenails - "good" in that s/he is a runner too.)

I run. And run, and run. But I live in Albuquerque, which is 5,285 feet high – close to the sun. So before I go out each time, I make sure I have my hat, sunglasses, and sunscreen (SPF 150).

I also need water if I’m going out for more than 30 minutes; sports drink if I’m going out for more than an hour. So, now I need a way to carry this stuff. They have special fluid belts for this. Check.

Also, when you sweat, cotton is just awful, so the sweat wicking material is best. I get the “dry-fit” clothes (sports bras, long-sleeve shirts, short-sleeve shirts, shorts, pants, socks). Personally, I like the bike jerseys personally because of the nifty pockets on the back to stash stuff.

We also have some crazy drivers in Albuquerque, besides, you never know what could happen out there even without a crazy driver. So, I need my RoadID.

Music – hello – how can I live without music? I know some purists insist on going without it, but I need my iPod - thank you Marky Mark, The Offspring, Green Day, and Tony Basil.

And to know how many miles I’m going, how fast I’ve gone, or just how long I’ve been out there – the GPS. I’m not picky, so the Forerunner 101 is just fine for me. I also need to know when to replace the shoes and if I get lost I can find my way home. If I can figure that part out.

Two final things: for the really long runs for 90 minutes or longer, the gels or sports beans are a must to fuel me all the way home.

Finally: cell phone. I don’t always take it, but for the longer runs, it is important. I got a stress fracture one time, and was four miles from home. I had to walk/run home since I was without the phone that time. I don’t answer calls, but it is good to have in case you need to make the calls, especially for a woman who runs alone.

This is for running in the daytime. Early morning runs that are just before sunrise, I get away with skipping the sunscreen, but need to add a reflective strap or a flashing light.

Don’t get me started on my list for cold weather running.

Now, where are my shoes?

Tomorrow - just a few things needed for the bike ride...



Today’s accomplishments: Outdoor windy run: 9.02 miles, 1 hour, 27: 42 minutes, 9:43 minutes/mile. Stretch 15 minutes following.

Yesterdays accomplishments (Mar 6): DVD Upper Body Sculpt where heavy weights = 10 pounds, medium weight = 8 pounds, light weights = 5 pounds, 12 pound body bar. Crunch Pick Your Spot Pilates

Thursday’s Accomplishments (Mar 5): Treadmill Run: 3.58 miles, 34:30 minutes, 9:37 min/mile avge pace; DVD Crunch Boot Camp Training with 8 pound weights.

Riding in the Wind (Sucks)

I think most people will agree, other than ice, wind just sucks to exercise in.

We've had beautiful weather in Albuquerque the last week or so with record temperatures in the high 60s and low-mid 70s. But riding both yesterday and today in the afternoon just sucked! Beautiful weather; warm and sunny until about 4 pm when I’m on my way home and heading out the door for my bike ride thirty minutes later and it becomes overcast and terribly windy (17-23 mph susutained winds).

Not cold, just windy and dusty. It’s an awful headwind that makes me feel like I’m climbing up a hill when I’m not. On the other hand I feel like I’m flying down a hill when I have a tailwind. But I'd rather have even all the way. I also get dust for an appetizer. Yuck! I really don’t even need the sunglasses with it being overcast, but eye protection is essential. No sandblasting my eyes!

I made if for my second morning run this week also and did both of my exercise videos in the evening. I’m still doing well. The only thing I missed was that I was supposed to do a 14-mile ride today, and I accidentally did a 12-mile ride. Ah, well. I’ll catches up on it later.

Today’s accomplishments: Bike ride: 12.17 miles, 53:35 minutes, 4:24 min/mile average pace, DVD Ab Attack.

Yesterday’s accomplishments (Tue, 3/3): Morning outdoor “tempo” run: 4:45 miles, 40:15 minutes; 9:01 min/mile average pace; afternoon bike ride: 10.15 miles, 46:17 minutes, 4:32 min/miles average pace; DVD Cardio Sculpt using 10 lbs, 8 lbs, 5 lbs.

Good Start, Now Keep It Up

Off to a decent start today with an early morning run that I nearly found an excuse not to do. It was good I did it since my afternoon was blown and it would not have worked to do it then. Lesson learned.

I did the exercise video this evening, and as planned for March, I upped the weights. I’m not sure if I will be able to swing that with all of them, but I will try.

Tomorrow will be a test. I have scheduled an exercise video, a run (40 minute tempo), and a ride (10 miles hills).

Plan, plan, plan. That’s all I can do and then follow through.

Today’s accomplishments: am outdoor run 5.39 miles, 50:05 minutes, 9:16 miles/min avg pace; Tight Buns and Killer Legs 10 lbs heavy weights and 8 lbs medium weights.

February Is Behind Me - March Will Be Better

January was fantastic! I made a plan to exercise with videos and run and fulfilled nearly every single planned video workout and run. I blogged about it almost four times a week.

February was not so great… I make a plan to exercise with videos and run and bike and barely made it through 75% of those planned runs, bike rides and exercise videos. And the blogging? Pssht. Eight entries when I had planned for 16! My nikerunning.com February goal was for 16 runs and I got in 11. Sigh.

What happened in February? I don’t know. Maybe the confidence of January let me believe I could slip, and I slid instead. Maybe the addition of the biking to a planned five days a week is too much? A co-worker left in mid-February and the load at work increased. But I have vowed to not let “too busy” be an excuse.

It is Sunday, March 1 and I am:

• 7 weeks away from the Unser half marathon
• 9 weeks away from the Run 4 the Zoo
• 11 weeks away from the Santa Fe Century

This month, for March, I vow no excuses for skipping workouts. March is a new month and there will be and 80% success rate in my planned workouts starting with Monday, March 2nd.

Running in the Wind

Today I did my run in the afternoon-early evening. First of all, I was supposed to do the run this morning: I had my stuff ready and all, but changed my mind and did the video workout instead.

So, due to the “long” run (couldn’t do it in the gym), I chose to go for a run at 5 pm after work-before dinner. Not a problem since we are having some record spring weather in Albuquerque – hit 71-73 degrees today.

Unfortunately, I feel like crap a lot in the afternoon-evening runs. No matter what I eat, how well I eat, or what time I eat, I have a side cramp, and just don’t feel well.

Also, anyone who has been in Albuquerque for any amount of time knows that the wind is as much as Albuquerque in the late winter-early spring as sunshine. You can’t avoid it.

Today wasn’t pleasant. I had a headwind for more than half my run, and to make matters worse, it was the uphill half. I’m not talking a trade wind that you want in Hawaii. These are awful winds and they were here today. There were wind gusts up to 31 mph today, and that isn’t bad.

AS a result I realize I need to start getting up to do my runs in the morning, before the afternoon winds come.

Today’s accomplishments: Firm Upper Body Sculpt – 8 lbs. and 5 lbs. – am I ready to increase the weights for March… Outdoor PM Run (wind) Run: 5.43 miles; 50:05 minutes; 9:14 min/mi (Garmin).

When Things Get Off Track BIG TIME

While I have not blogged about my exercise in over 10 days, this does not mean I have not exercised in 10 days. I have gone off track a bit, and this is due to having to balance biking and running together, along with the strength training videos, sometimes all in the same day.

This past week I have discovered some serious obstacles, as follows:

1. There are days where I do am scheduled strength train, run and bike in the same day.
   
2. The bikes at work (Johnson Gym) are limited to 30 minutes and I have yet to get more than 6 miles in that 30 minutes.
   
3. As my running times increase (now 50 minutes during the week), I can’t do that at work/lunch breaks due to time limits, I do that in the mornings, therefore needing to find alternate times to do my strength videos.
   
4. I worry that as I’m still trying to adjust to these schedules I could suffer from over training as I struggle to find rest days.
   
   This past week – I had no days to do the strength videos (that I recall) and did do three runs and two gym time bike rides – still five cardio workouts. I was seriously off track last week.
   
   I continue to work on a reasonable schedule and not let this get to me.
   
   Today is a new day – today I did a 21 mile easy bike ride. And will continue to strive to my goals of the half marathon April 18th (eight-weeks away) and the Santa Fe Century May 17th (12-weeks away).

Today’s accomplishments: Bike easy: 21.15 miles, 1 hour, 33:28 minutes, 4.25min/mile.

Long Runs and Treadmills

Today was to be a 50-minute tempo run. Today I ran on my lunch break in the gym that has a 30-minute limit on the cardio machines – which I push on a regular basis to 40-45 minutes (40-minute run and up to 5-minute cool down).

I think that is really the most I can push it. Now it is coming to the time in my training where my runs are coming up to the 40-50 minute mark and the shorter runs are becoming a thing of the distance past (until taper weeks).

Today rather than the 50-minute tempo, I pushed a 45-minute tempo. I felt good doing 6.5 mph for four minutes and 7.5 mph for six minutes and rotating to the end. I need to step it up to seven minutes at 7.5 mph for the next tempo run.

Today’s Accomplishments: Treadmill tempo run: 5.04 miles, 45 minutes, 8.55min/mile, Crunch Ab Attack

• 4.2 mph warm-up walk for .25 mile
• 6.5 mph run to 10 minute point
• 7.5 mph run to 16 minute point (6 minutes)
• 6.5 mph run to 20 minute point (4 minutes)
• 7.5 mph run to 26 minute point (6 minutes)
• 6.5 mph run to 30 minute point (4 minutes)
• 7.5 mph run to 36 minute point (6 minutes)
• 6.5 mph run to 40 minute point (4 minutes)
• 6.0–6.5 mph run to 45 minute point (5 minutes)

Yesterday’s Accomplishment (Feb 10th): Cardio Sculpt using 5-8 lb. weights; cardio rest day

First Morning Outdoor Run

As a health professional, I often hear people and their excuses for not working out: no time is the biggest one by far. AS a society we are indeed busy, but exercise is one thing that can help us manage the stress that goes with the hectic schedules. And I say when American Idol and Dancing With the Stars are the top shows on television we can’t be that busy a society…

I am no exception in that I am busy but I have chosen to make exercise one of my top priorities and rarely will allow it to be pushed out of my schedule. I do watch television – but no more than one show a night, and never American Idol or DWTS.

Today I had such a busy day that there was going to be no way to get my 50 minute run in during the day like usual. I had a full day of back-to-back webinars from 10 am – 5:30 pm with some 30-minute breaks here, but nowhere near the 60-75 minutes I would need for my run.

I generally reserve my mornings for my strength video workouts, but today I needed to sacrifice: I needed to brave the elements outside at 5:45 am to do my 50 minute run first thing today or it wasn’t going to happen.

Got the running pants, base layer, wind jacket, wool cap, gloves, and at the last minute, one more top layer between the base and wind jacket. No sunglasses needed since it is still dark when I go.

It was about 30 degrees when I went and I bit windy, so with the wind chill, who knows. I stuck it out, since once you are dressed and out there, why not go all the way? It is strange to sweat and still be chilly at the same time, which tends to happen after about 30-40 minutes.

It was done – and it was fine. Sorta. But I’m not ready to do it regularly just yet.

Today’s Accomplishments: Outdoor morning (32 degrees and wind) Run: 5.42 miles; 50:03 minutes; 9:14 min/mi (Garmin); Firm Upper Body Sculpt where heavy/medium weights = 8 pounds, light weights = 5 pounds, 12 pound body bar.

Exercise Can't Wait for Someone Else

Hurdles abound as they do with bike riding, but I still did my 1-hour bike ride this morning at around 8 am, which turned out to be the warmest part of the day. It was rather windy though. But it was a good thing I didn’t put it off. As the day wore on it got colder and windier. But that wasn’t the biggest hurdle to biking today.

I had to deal with the fact that my flat tire had not been repaired…I could have and would have done it myself yesterday, however…

On Tuesday during a ride I got a puncture of some kind, only knowing this because I heard it and got green slime on my bike. Because I have a slime tube in my tires, I was able to make it home still without a flat. I bought a new tube that day with the intention of repairing it later in the week.

My husband said he would do it for me. So I wholeheartedly left him at his word. I reminded him Friday that I was going to ride Sunday. He said he would fix it. I reminded him Saturday. He said he would fix it. I reminded him Saturday evening. He said he would fix it… That is why when I went into the garage this morning and my husband had already left on his ride, I had assumed it had been repaired.

There I was on a schedule, as I had a conference call and a conference I was in charge of that started at 11 am today and went through to 5 pm, I had to get the biking in this morning or it wasn’t going to happen at all today.

I quickly pumped up the tire – it was full and no audible sounds of air leaking. I had a spare air cartridge and phone and a sleeping teenager upstairs with a valid drivers license if I needed a ride. I just needed 60 minutes of airtime. Off I went in the cold.

I made it all the way, right up until the very end when the tire just ran out of air on the final leg around the corner from the house. No problem.

Except, when I finished my shower and I was dressing in the closet and my husband came in. I told him thanks! He said he would fix it now, so I could do my ride. It was 10 am and I was leaving the house in thirty minutes for my conference.

I KNOW how to change the tire – but when some one else offers and promises to do it for you (several times) who will turn that down? I know how to change a car tire too, but I don't tell people who pull over to help to go away! If you make promises, keep them.

Today’s Accomplishments: Ride: 13.05 miles, 1 hour 1:33 minutes, 4.43 min/mile (Garmin – shut down twice) and tire flat at end…

Body Composition Check for February

My goal this year hasn’t specifically included weight or body composition/body fat percentage changes. This is primarily because I have been pretty happy with my weight and body fat percentage and have been able to keep it pretty steady for the last couple of years. My weight has remained between 115-120 – so I tend to say it is 118 lbs. (This is rounding up from the average of 117.5 lbs, since most of the time I’m not going to state that I’m 117 “and a half” I mean I’m not seven years old. Also my body composition has pretty much stayed the same as well. If I gain weight, my hope is that it will be muscle and not fat.

Most mornings I get up right away and exercise, eat and have coffee, then check my weight and shower. In this order I generally can’t check my body fat percentage accurately, since I need to do it prior to exercise, eating, and especially caffeine!

Finally this morning, I got up weighed in and decided to check the body composition before I ate or exercised. So here are the stats for Saturday, February 07, 2009 using my Omron Body Logic:

Time: 8:55 am
Weight: 118 lbs.
Height: 5 ft. 5.75 in.
BMI: 19.2
Body Fat: 17.4%
Calculates to: 20.5 lbs fat + 97.5 lbs fat free mass

Today’s accomplishments: Tight Buns & Killer Legs (8 lbs “heavy” weights and 5 lbs. “medium” weights); outdoor run: 6.00 miles, 57:12 minutes, 9:31 min/miles (Garmin).

Yesterday’s Accomplishments (Feb 6): Crunch Boot Camp Training – weights 5 lbs., Video Crunch Pick Your Spot Pilates.

Thursday’s Accomplishments (Feb5): Treadmill run: 4.26 miles easy pace for 40 minute; 9:22 min/miles (Nike +).

Rest Days – few and far between can lead to over training…

I know rest days are important to help me recover from my exercise.

For now, I have one day of rest from cardio activity – Friday, but that will soon disappear, and even increase to a two-a-day cardio soon when I bike and run in the same day. I had been counting on the fact that biking and running use different muscle groups, but I shouldn’t do that. They are still legs.

My strength training is five days a week, but it is varied so I am not doing the same muscle group in a row (varies between lower, total, abs, and upper body).

I have to be aware that my training (biking and running together) doesn’t become “over training” and somehow find a day where I can fit rest in…

I also need to make sure that I start specifying that my Thursday runs are “active recovery” days from my Wednesday tempo run. No more speedwork or trying to increase my speed on these Thursday runs if I want to keep up this training regimen of running and biking.

I wonder how those who are training for triathlons do it?

Today’s Accomplishments: Treadmill Tempo run: 4.51 miles, 41 minutes, 9.05 min/mile, Crunch Ab Attack

• 4.2 mph warm-up walk for .25 mile
• 6.5 mph run to 10 minute point
• 7.5 mph run to 16 minute point (6 minutes)
• 6.5 mph run to 20 minute point (4 minutes)
• 7.5 mph run to 26 minute point (6 minutes)
• 6.5 mph run to 30 minute point (4 minutes)
• 7.5 mph run to 36 minute point (6 minutes)
• 6.5 mph run to 40 minute point (4 minutes)
• 4.2 –3.5 mph cool down walk additional 3 minutes

Yesterday’s Accomplishments (Feb 3): Bike Ride 22.87 miles, 1 hour 46 minutes; 4:37 min/mile, 12.94 mph; Crunch Cardio Sculpt using 5-8 pound weights.

Started Biking Again

February began and so did the biking. Yesterday began my first day of getting back on the bike for 2009. I remembered too why I like running so much more.

It was chilly yesterday and I’ve come to learn how to dress for running in the cold: I’ll be chilly or cold at first, but will eventually warm up to be comfortable or sometimes too warm. And I have several different types of running clothes.

Not so with biking. Looking at the weather channel it was going to be about 40-42 degrees while I was out, and with biking there is an added wind-chill you just can’t really account for.

Here is what I had to deal with: sock liners, thick running socks (no thermal socks since I still had to fit on my biking shoes), running pants, biking shorts, base layer running shirt, thermal shirt, and my heaviest biking shirt (which I also use for running). Luckily my pants and shirt were both black and that helps capture the warmth of the sun. I also got my fleece gloves.

Then dealing with my bike that hadn’t been ridded since October or November I had to make sure the tires were full. They needed to be pumped up all the way. Add the pack to the back of the seat with the CO2 cartridge, tube, and tools. Add Garmin GPS to my wrist, phone and iPod to my back pockets, my shoes and my helmet. I was sweating and I was still in my driveway!

I debated removing the thermal shirt, but decided against it, though I did opt for the regular biking gloves (no fingers) instead of my fleece Thinsulate gloves…

Finally, at 11:10 am I was ready to clip in and off I went on my first bike ride of the year. I was only going for an hour, and I wasn’t going to go into the valley or the Bosque, which meant no hills to get back home. I was going to stay up on the mesa and ride around on a route my husband told me about that took about an hour. I needed to find my biking legs.

My legs. They weren’t used to this kind of movement. Running and biking are completely different movements, so the legs were a little wary at first. Also, the helmet is vented, so the head was very cold. Noted for next time.

But once I got going, it wasn’t so bad. The leg part that is. I never got too warm – but I was warm enough. The wind picked up and it did get a bit tough at times, but it was just fine and it was a good thing I didn’t remove the thermal.

Biking is good, but you just don’t work up the same sweat as you do running. Must continue to dress warmer. I’m back on the bike.

Today’s Accomplishments: Outdoor Run: 5.40 miles 50:05 minutes; 9:17 min/mi (Garmin); Firm Upper Body Sculpt where heavy/medium weights = 8 pounds, light weights = 5 pounds, 12 pound body bar.

Yesterday’s Accomplishments (Feb 1st): Bike: 14.74 miles 1 hour 2:42 minutes; 4:15 min/mi.

January Wrap Up

As January comes to a close and I review my month, I see that I did very well!

I completed 100% of my strength videos as planned – on some mornings that I missed I either did them that evening or the following morning. With the new videos I was testing out the weights, so as Febraury begins, I plan to increase the weights with som of the videos.

I completed my yoga as planned, alternating with Pilates, as I do need to work on my core strength. I will continue in February as planned to keep it in the schedule.

I completed all but two of my planned runs. One of the missed runs was due to a migraine. Another one of the missed runs I made up for the following day, normally a rest day, by running the stairs in the arena for thirty minutes. I think that counts as a run. So only one was missed overall.

Tomorrow, February 1st I start biking.

So far so good for the start of the year…

Today’s accomplishments: outdoor run: 6.00 miles, 55:26 minutes, 9:14 min/miles (Garmin).

Yesterday’s Accomplishments (Jan 30): DVD The Firm Tight Buns & Killer Legs (5 lbs “heavy” weights and 3 lbs. “medium” weights), Video Crunch Joy of Yoga.

Thursday’s Accomplishments (Jan 29): Crunch Boot Camp Training – weights 5 lbs.

Today I Did a Tempo Run – I Think

Since I have been running for “a while” now, six 5Ks, three 10Ks, three half marathons, two La Luz Trail Runs, and one marathon, I figured I should work on something other than just running each week. I’ve put 5K events and most 10K events down as training runs, and don’t pay for them with an exception here and there. So, if I’m going to pay for them, why not work on improving the times that I’m going to run them?

Today I attempted a “tempo” run. I looked up an article and read it. See there’s interval training, speedwork, fartleks (which I used in Scattergories when the category was sports terms and was challenged), and tempo runs.

From what I have found on-line about tempo runs a tempo run should start with 5-10 minutes of easy running, then 15-20 minutes of “comfortably hard” then 5-10 minutes of easy running to cool down. You should be able to say something (like “I’m fainting…”) but not have the breathless conversation of an aerobic workout.

Today's run I had a scheduled 40-minute tempo run and, it still being “winter”, it was on the treadmill. So this being my first tempo run, and my three 10K runs have averaged 9:38 minute miles, I chose to do the following:

• 4.2 mph warm-up walk for .25 mile
• 6.2 mph run to 10 minute point
• 7.5 mph run to 15 minute point
• 6.2 mph run to 20 minute point
• 7.5 mph run to 25 minute point
• 6.2 mph run to 30 minute point
• 7.5 mph run to 35 minute point
• 6.2 mph run to 37 minute/4 mile point
• 4.2 mph cool down walk for 3 minutes to 40 minute mark

This was ok for my first tempo run, and I plan on the next tempo run to be 6 minute/4 minutes rather than 5/5 to work up to a full-non stop tempo run. I will then work up to increasing the speed.

Today’s accomplishments: Treadmill tempo run 4.0 miles, 37 minutes (+3 minute cool down), 9:15 pace, 6:49 mph speed; Crunch Fat Burning Ab Attack.

Yesterday’s accomplishments (Jan 27): Crunch Cardio Sculpt using 3-5 pound weights; RealAge “20-Minute Workout” – but I didn’t do every single exercise and it still took 30 minutes.

Making the Training Plans

Now that I have my biking and running goals for the year set, I have been working on my training plans. My personality type dictates that I don’t randomly run and bike here and there, but that I have a definite plan to tackle these events so that I don’t over-train, but that I am also adequately prepare for each event.

Since I want to participate in five organized running events and two biking events in 8 months, I certainly need to be prepared. And looking at the calendar, I have a half marathon and a century within a month of each other in the spring and a half marathon and century within a week of each other in the fall (rather late summer – second week of September).

Reviewing several training plans I think I have it down, as well as the rest built in and the strength, flexibility, and core conditioning that will help keep me strong.

I am a healthy fit individual that will be successful in 2009.

Today’s accomplishments: The Firm Body Sculpting System 2 Upper Body Sculpt – using 5 pounds for medium-heavy weights 3 pounds for the light weights, 12 pound body bar; outdoor run: 4.68 miles, 43.05 mins 9.12min/mile (Garmin).

2009 Running and Biking Plans Nearly Complete

In December I set my 2009 goals without knowing for sure when races would be scheduled and if I would be able to fit them in based on vacations, etc.

As things are falling into place it looks like it all may work out.

Here are my goals and where things stand now as we near the end on January:

Goal: On May 31, 2009 I will have run the Unser Half Marathon in April and the NM Run 4 the Zoo 10 K in May as part of my training for my second marathon.

- Unser half marathon is scheduled for April 18th and the Run for the Zoo is May 3rd and it looks like will be able to do both.

Goal: On Labor Day 2009 I will have run the La Luz trail run on August 2 and the New Mexico Half Marathon on September 6th.

- Things will still be on track for both of these – no out of town plans as of now.

Goal: By the end of 2009, I will have run my second full 26.2 marathon

- Ted has scheduled vacation for the week following the Rock 'n' Roll San Antonio November 15 and I have told more than a few people that I am seriously considering this event.

Goal: By June 30th, I will have ridden 75 miles of the Santa Fe Century and 100 miles of the Albuquerque Century.

- Plans are to ride the full 100 miles of the Santa Fe Century, and not the Albuquerque Century as I may be out of town for the Albuquerque Century.

Goal: By June 2010, I can ride the Santa Fe Century and/or the Albuquerque Century to its completion (100 miles) in less than 6 hours.

- Haven’t yet looked at 2010 just yet.

Goal: By September 2010, I can ride the Enchanted Circle Century.

- Looking at the full 100 miles of the Enchanted Circle Century for 2009.

That’s where I am so far, with almost 1/12th of 2009 done.

Today’s Accomplishments: Run 7.5 miles, 1 hour 9.42 minute, 9:18 min/mile (Garmin).

A New Cross Training Routine…

Yesterday, to make up for not running 5 miles on Thursday, I chose to “run the stairs” in Johnson Gym. My husband just thought I meant I was going to use the stair mill in the gym and didn’t think much of it.

I ran out of time on Thursday to run the 5 miles I was scheduled to run, and I knew I wouldn’t have the time on Friday to do it either. So I figured I would spend 30 minute running the stairs in the basketball/volleyball arena where I work. It would be good cross training and definitely good cardio.

These are actual stairs, the bleachers in a sports arena indoors. I did one “warm-up” lap around the arena, and then up and down and up and down for the full 30 minutes.

I did my best to not slow down. I did my best to keep up the pace. I did best to not fall. And I did my best to not pass out…

My heart rate was up there. I was bummed I didn’t have my heart rate monitor on yesterday. When I got to the locker room afterwards, my legs were like Jell-O.

Today, my legs are s-o-r-e. So, I traded my run today for a one-hour walk and I’ll run tomorrow.
I’ll keep the stair running in the cardio cross training. It is going to come in handy when the La Luz Trail Run comes up later this summer.

Today’s accomplishments: walk outside: 4.20 miles, 1 hour 2:31 minutes, 14:52 min/miles (Garmin). DVD The Firm Tight Buns & Killer Legs (5 lbs “heavy” weights and 3 lbs. “medium” weights), Video Pilates Mat Workout

Yesterday’s Accomplishments (Jan 23): Johnson Gym stair running: 30 minutes, 1.96 miles, 15.16 min/miles (Nike+).

Thursday’s Accomplishments (Jan 22): Crunch Boot Camp Training – weights 3 lbs.

The Benefit and Pitfalls of a Treadmill?

As mentioned previously, I have been doing my runs on the treadmill. This happens usually when it is just too dang cold in the early morning for me to do my runs outside (and too dark for me to feel comfortable to run alone).

Once it warms up, I tend to run at about 5:30 am and run as the sun rises here in Albuquerque and the temps are around 50 degrees.

Back to the treadmill – the benefit is that I work in the building at work where the treadmills are located – in Johnson Center at the University of New Mexico. Lucky me? It makes my lunch workouts pretty easy and the “commute” even better – a trip to the other side of the building to the locker room, change, workout, shower, change, and back to my office.

Back to the treadmill – benefits: I can force myself to run faster. I can change the grade at exact moments. I can force myself to keep running just a little bit more. I can push, push, push and push a little bit more. And if I push too hard? Theoretically, there are at least a few people there to attend to me, and people who know who I am.

Back to the treadmill – pitfalls: I can change the grade an exact moment – not like the great outdoors. And there are limits to those grades, which doesn’t help me train for my 9% grade trail run in August. I get bored easily, since the scenery doesn’t change much. And if I push to hard and I pass out? There are people there who can attend to me and know who I am! Remember I WORK in the building! I have to show my face there every day!

Back to the treadmill – the point: it is helping me with speed work that I don’t usually do while I’m running in the great outdoors, which I know I should to work on.

I think I'll keep going back to the treadmill for a while...

Today’s accomplishments: The Firm Abs – using 3 pound weighs and 12 pound body bar; treadmill run: 4.25 miles, 40.00 mins 9.24.7 min/mile; information from treadmill (plus 3 minute cook down).

Yesterday’s Accomplishments (Jan 20): Crunch Cardio Sculpt using 3-5 lbs; did RealAge “20-Minute Workout” but it took 45 minutes.

STRENGTH and FLEXIBILITY Test Results December 2008

Two of my goals for 2009 are to improve my strength by 20% and improve my flexibility by 10%. In order to measure this I need to know what it was at the beginning of the year.

On December 18. 2008 I had my strength and flexibility tested at the UNM Exercise Physiology Lab. I plan to have it re-tested on of about April 15, August 14, and December 15 this year in 2009 to assess my progress and measure the improvement of 20% and 10% this year.

Here are the results of the strength tests:

• Completed 21 pushups putting me in the good category.
• Completed 30 sit-ups putting me in the 60-70 percentile with a rating of good. However, these were modified sit-ups, so probably closer to the 50th percentile.
• Completed a 120-pound leg press (12 plates on the universal). This is 1.02 of my body weight, placing me in the 20th percentile.

If I am going to improve 20% in the strength category, by the end of the year I need to be able to:

• Do 25 pushups
• Do 36 sit-ups
• Complete 145-pound leg press

Here are the results of the flexibility tests:

• Back and hamstring flexibility with sit-and-reach was 15 cm putting me in the needs improvement category.
• Shoulder flexibility with the over-the –shoulder tests was 14 cm putting me in the below average category.

If I am going to improve my flexibility by 10% by the end of the year I need to be able to:

• Do the sit-and-reach to 16.5 cm.
• Do the over-the-shoulder test 15.4 cm

No problem!

Today’s accomplishments: The Firm Body Sculpting System 2 Upper Body Sculpt – using 5 pounds for medium-heavy weights 3 pounds for the light weights, 12 pound body bar; outdoor run: 3.00 miles, 27.13 mins 9.04min/mile (Garmin).

Off Schedule – but still doin' it!

Sidelined on Thursday and Friday by a low-grade migraine, I just couldn’t do my 4½-mile run on Thursday afternoon.

Friday was my off/rest day from running and that was good, because I still had my migraine. I needed to rest.

Saturday instead of running, I traded my one-hour cardio walk from today to yesterday, though I did run for 1-mile/10 minutes and made up my strength video and yoga video from Friday.

Today I was finally able to get back into things fully and ran 6 miles. I had some sore, achy legs/knees in the beginning a part of the run, but still finished in under an hour.

Even though I didn’t get my run from Thursday made up, I still feel like I’m doing well. I could have used this as an excuse to fall completely off, but I didn’t. I’m still going.

Today’s accomplishments: ran outside: 6 miles, 56:30 minutes, 9:25 min/miles (Garmin)

Saturday’s Accomplishments (Jan 17): walk outside: 4.21 miles, 1 hour 9:32 minutes, 14:31 min/miles (Garmin). DVD The Firm Tight Buns & Killer Legs (5 lbs “heavy” weights and 3 lbs. “medium” weights), Video The Joy of Yoga.

Friday’s Accomplishments (Jan 16): nothing – complete rest day – migraine

Thursday’s Accomplishments (Jan 15): Crunch Boot Camp Training – weights use, don’t recall the weight.

Calibrated, First Attempt: but still not right…

I realized, finally, and to my disappointment, that the calibration was incorrect on my Nike+. I never did anything after I got it. I just started walking and running with it.

The disappointment if from the fact that I have recorded some great running paces with this uncalibrated sensor. I knew I needed to quit “cheating” and calibrate the thing.

Off to the gym on my “off” day yesterday to calibrate my Nike+. I was on the treadmill at the gym and attempted to calibrate my Nike+ sensor in both the walking and running modes.

I was surprised with the default calibration setting was to walk for ¼ mile, but that is what I did. I then repeated it in the running mode at another ¼ mile. But since it was a rest day I figured I would go for it.

Calibration was set. Since I was on the treadmill already – I went with a full mile walking and playing with the grade. I set my Nike+ for a 1-mile. Problem – I walked well OVER a mile according to the treadmill before my Nike+ told me I had done so.

Today I did my run for 35 minutes – again on the treadmill. The treadmill said I went 3.67 miles, the Nike+: 3.30miles.

Time to go back to the drawing board…

Today’s accomplishments: New DVD The Firm Body Sculpting System 2 Firm Abs – using 3 pound weighs and 12 pound body bar; calibrated Nike+ (first) information: 3.30 miles, 35.09 mins 10.38 min/mile (most accurate = time); information from treadmill: 3.67 miles.

Yesterday’s Accomplishments (Jan 13): New DVD Crunch Cardio Sculpt using 3-5-8 lbs; walked on treadmill 30 minutes at 4.2 mph pace with 2:30 at 6.0 mph pace, played with grade on treadmill.

Push the Limits- and then Push Some More

I don’t consider myself a fast runner or a strong person. But to reach a goal I feel I must push myself to go a little harder or pick up a heavier weight or go a little farther when I exercise, even if I don’t think I’m quite ready.

Generally, I run at a 10-minute mile when training – what I consider an easy pace. But I push myself to get to 9-minute miles and 8:30 minute miles, as least for part of those runs, and maybe even 8-minute miles for a small portion of the run. It is pushing myself to make myself better.

Similarly, I shake up my strength training routine so I won’t do that same old exercises. But I am also making sure that I up the weights regularly. I don’t over do it when starting out, but I need to make sure that I’m not using a 3-pound weight, where a 5-8 pound weight is more appropriate.

I read this recently: Maslow’s Hierarchy of Needs Pyramid presumes that “the human being is a wanting animal and rarely reaches a state of complete satisfaction except for a short time. As one desire is satisfied, another pops up to take its place. A satisfied need is not a motivator of behavior.”

This information only reinforces that I need to keep pushing myself and upping my speed, distance, and weights to accomplish “more” so I can be satisfied.

Today’s accomplishments: New DVD The Firm Body Sculpting System 2 Upper Body Sculpt – using 3-5-8 pound weighs and 12 pound body bar; un-calibrated Nike+ information: 2.52 miles, 20.55 mins 8.17 min/mile (most accurate = time).

Even In the Cold

I just hate exercising in the cold. If I can’t get out the door and be comfortable, I just don’t go out. I’d would rather be over-dressed and unwrap along the way, than be cold.

But I’m learning. I’m learning that it generally takes about a mile for me to get warm/comfortable when I’m running, which is only about 10 minutes. I’m learning that if it is over 40 degrees outside, that a scarf, gloves, hat, and heavy jacket is just plain silly if there is no wind. I’m learning that exercising is so important to my health, that excuses like “it’s too cold” just isn’t going to work. As long as it isn’t raining (and in the summer that doesn’t usually matter) or the wind isn’t too bad, then cold is relative.

I’ve done hikes in the foothills in the December evenings – and even then, I got very warm after about 15 minutes.

I’m supposed to be biking for one hour on Sundays right now, but I just don’t have the cold weather equipment/clothing for that still. Feet get really cold – they sell special booties to go over bike shoes, but I don’t have a pair. Hats don’t work if you plant to wear a helmet! I don’t have tights for biking. And on a bike, there is a whole other kind of wind involved. In the summer I have gotten chilly with the crosswinds.

I admit – these are excuses to not bike in the cold, but I still exercise in the cold. I walked today: very fast, for an hour.

Today’s accomplishments: Un-calibrated Nike+ information: 4.41 miles walk, 59.55 mins 13.33 miles (most accurate – time).

Training and Exercising Properly

It is important when you are exercising to do it with the right equipment and accurately. Good shoes in good condition. Good clothing that you will be comfortable in. And equipment that will accurately measure you distances.

I got a Nike+ for Christmas and I love it. I have previously used a Garmin Fore Runner 201, a GPS device. Both of these things measure my distance walked or run and the pace and calories burned based on my body weight.

There was nothing wrong with the Garmin. It worked fine. I just figured that if the Nike+ did pretty much the same thing and all I had to do was attach it to my iPod that came with me on my runs anyway, why not use that instead?

I’ve used the Nike+ for about two weeks now, and eight runs/walks. I had been surprised that my one-month rest had yielded faster runs! But hey, who was I to question.

But the other day, when I did a treadmill run, I realized that the Nike+ was off by about 5% per mile (faster). It is nice, but cheats me overall and won’t do me any good in the long run (no pun intended). I have realized that I need to calibrate my Nike+ so that I have more accuracy on my runs and occasional walks.

This week I will be doing my calibration when I am on a treadmill, so I know I will have an accurate mile.

Today’s accomplishment: Un-calibrated Nike+ information: run 5.02 miles, 42.05 mins 8.22 miles (most accurate – time).

Yesterday’s accomplishments (Jan 9): The Firm Tight Buns and Killer Legs (1st time) Heavy weights = 5 lbs, medium weights = 3 lbs, Crunch Pick Your Spot Pilates

New Videos Arrived – No Scams Involved

I got some new videos today from UPS! Actually UPS delivered them from Collage Video. I received six new DVD’s that I can watch, use, like and, if I dislike, return in 30-days for a full refund of the purchase price. The only thing Collage Video does for follow up is sends me catalogs. THIS is why I buy from Collage Video.

I have had the same workout videos (the Crunch ones that I so love and still use pretty regularly) for about 12 years. I purchased them from Collage Video. I have purchased videos from them every four years or so.

The other week I saw a couple of television ads for Crunchless Abs and the Belly Ball so I checked out the information on the web. Luckily, I’m a small print reader and saw that ordering the Crunchless Abs, which was an amazing $10 for three videos, would have enrolled me in a video subscription service which would automatically charge my credit card $30-40 per month and continue sending me a new video each month. Considering that I have used the same videos for the last 12 years, I wasn’t interested.

I turned back to my trusty Collage Video – catalog and website and chose videos I knew I would like by workout, time, and body part. I know I will be satisfied. I have never returned a video in all the time I have ordered from Collage.

I’m going to review some of the videos this weekend and start a new routine next week.

Today’s accomplishment: Crunch Total Body Video using 3 lbs. (standing) and 5 lbs. for the weights (floor) – will increase weight no later than Feb. 3.54 miles in 30:11 mins which is a 8:31 min/mile (used Nike+). It was a 35-minute total workout with walking cool-down. Also 5 minute stretch at the end.

Yesterday’s accomplishments (Jan 6): Crunch Killer Legs Video in the am. Quick strength workout in the small gym in 10 minutes: 1) Squat 2x15 2) Biceps curl 3x15 w/ 5lbs. 3) Lunge 2x15 4) Upright row 3x15 (5 lbs) 5) Triceps dip (off bench) 2x15 6) Pushups 5xoff bench 10x modified off floor. Combined curls and rows with squats and lunges.

Treadmill Runs – Prefer Not

Today’s Accomplishments: Crunch Washboard Abs video (~27 minutes) this morning and my Monday run on the treadmill in Johnson Gym treadmill run: 2.02 miles in 16:47 mins which is a 8:17 min/mile. It was a 30 minute total workout with walking warm-up and cool-down.

I prefer not to train/run on the treadmill. I figure since I don't race on a treadmill that I shouldn't train much on a treadmill unless I really need to. Also, I get bored easily when i'm on them, even with my iPod. I only had a two-mile run today and spent a total of 30-minutes on the machine and was bored to (nearly) tears! It could have been the half episode each of Rock of Love and Real Chance on VH1 that I also had to stomach during the run that almost put me to tears though.

I’m lucky enough to work where I have easy access to a workout facility. My office is located within the university gym. So, I get access to if for free. I use it when I need an early morning cardio workout or it is just too dang cold outside for a run – like today where the high at 2 pm was 29 degrees.

The only downside to this free facility: it is closed when the university is closed. So major holidays, winter break, and Sunday mornings. That’s ok. I’ll trade free facility for limited hours any time. I’ll also even put up with working out with people half my age, but that would happen in the regular gym too!

Back Up Plan – Indoor Workouts

Today’s accomplishment: Gin Miller’s Simply Step Classic Moves video 1 hour 3 minutes.

Today was supposed to be a one-hour bike ride – outside, but New Mexico weather in January can bring rain, snow and wind, which is what it did this morning.

Unfortunately I have not yet acquired the mass of clothing and equipment to bike in this sort of weather and I just don’t like being cold and wet much anyway.

Also, I have no indoor cardio machines. No treadmill. No stationary bike. I do have access to the gym at the university, but they don’t open until noon on Sundays, and today I just couldn’t wait that late. Also, most gyms don’t let you take a cardio machine for an hour.

This is my backup plan for cardio – I have an old Reebok step with risers, a TV, VCR/DVD player and a couple of step videos. When the weather is bad, I still take the time to do my 1-hour of cardio. I just move it indoors for a no excuses workout!

First Run of the Year – 4 miles

Today’s accomplishment: 4.03 mile run in 33.03 minutes 8:11 min/mi burned 357 calories (used Nike+) plus warm up and cool down. Also 5 minute stretch at the end.

The run felt good and was relatively easy except at the last quarter mile… I started my end of run sprint too soon, and by the last 100 meters I just couldn’t do it any more. My heart rate felt like it was though the roof, coming out of my chest and I felt as if I would nearly pass out when I finished.

The Nike+ is new for me. I have a Garmin Forerunner that I wear on my wrist usually and that way I can see exactly my pace, how far I’ve gone, and how far I’ve got to go. At times I’ve had to “tell” myself to stop looking at it and just run.

With the Nike+ I have noticed that I have to just go since I wear my iPod on my hip. I have to keep going and trust myself that I’m doing a decent pace. I thought my overall pace today was much slower than usual and I was surprised to find out that it was the fastest that I have ever run 4 miles!

I’ll have to figure out how to pace myself at the end a little better, but over all, I think I like NOT knowing how I am doing throughout my run.

I know that there is a feature on the Nike+ where I can check on myself during the run, but I’d rather not look it up and start using it.

Yesterday’s accomplishments (Jan 2): Comcast On Demand video 1 mile walk with booster, 3 lb weights (it’s a 15 minute “walk”); Crunch Brand New Butt 27 minute video using 5 lb weights, and Crunch Joy of Yoga 35 minute video.

I must learn to like, then love, downward facing dog…good for my hamstrings.

New Year: Let’s get going on those goals…

I really don’t wait until the New Year to get started; I’ve actually been working on these for a week now, but it is time to start the logging on a regular basis and adding some useful information.

Today’s accomplishments: Crunch Best Abs and Arms 35 minute video using 3 lb/5 lb weights AND a Comcast On Demand video 1 mile walk with booster using 3 lb hand weights.

In the past I have had trouble completing all the exercises on this Crunch video, especially the shoulder exercises! I think it was because I was using too heavy hand weights. I lowered them for now (from 5 pounds to 3 pounds), and while it was still a bit difficult, I finished all of the arm exercises using the 3-pound weights. I’m going to stick with this level for January, and step it up to 5/8 in February.

The On Demand video was a nice thing to try. It isn’t in the best location in my home, since I can only access my On Demand in my den, which has little space for exercise or much moving around (it’s out TV room). This video was one of the exercisetv.tv selections and a rather short one a 1-mile walk booster where I “walked” with 3-pound hand weights, but a theraband or small fit balls would have worked also (these are the “booster”) for a total of about 15 minutes. I didn’t have to dress up for the cold or even really get dressed! I could have done this in my p.j.’s if I had wanted! Nice benefit.