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.