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.
Saturday, January 31, 2009
Wednesday, January 28, 2009
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:
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.
Monday, January 26, 2009
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).
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).
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