IVETTE_S   26,288
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Week of Jan. 7-13

Sunday, January 14, 2007

Food: 10827/7=1546
Exercise: 1662/7=237
Deficit: 3085
Lowest WI: 119.0

Another good week. The scale is still moving in the right direction. Even though I'm still a couple of pounds from my goal weight, I'm going to increase my calorie range just a bit up to 1700. At this point I'd rather put on muscle than lose fat. Even with the extra calories, I think I can still reach my goal weight by Valentine's Day. My clothes are so loose lately that I'm reconsidering that goal anyway.

Here's how I did on my 10K Training Week 6:

Sun: Stretch & Strengthen, 30 min.
Mon: 3 mile run (27:37)
Tues: Firm Fat Blasting Cardio, 35 min.
Wed: 2 mile run, Firm Supercharged Sculpting, 40 min.
Thurs: Rest
Fri: Firm Maximum Cardio Burn Plus Abs 55 min.
Sat. 5 mile run, 50 min.

I cannot believe I've gotten all my cross and strength training in for 2 weeks in a row. I was hoping January would turn out like this. It's almost a habit.

  Member Comments About This Blog Post:

BUCKHOLDT 1/14/2007 8:14PM

    And a good habit. When so many of our habits tend to lead us the other way. I forgot that 'Spark in the Dark' had a training program. There is so much science put into running, and other training, now. Running to finish the 10K supports your 444 goal. You do stretch every day, don't you? And I didn't see any sprints and hills (or sand). It is better to focus on increasing your muscle, rather then losing the fat. But, increasing the muscle will decrease the fat (not necessarily the weight). Putting in clean fuel will get the best results. Other then Peet's, I would guess you are getting the right nutrition, another good habit. Do you have a plan for increasing your splits?
When I would run the 880, the last 220 was a race. Since then I think the whole thing is a race. The idea is that if you can run ten miles, you can speed up the last mile in the 10K. Just keep passing the person in front of you. Hopefully, once you are in front you will be able to see the finish line, then pass it. By anywhere for the 444 do you mean the practice runs count?

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Saturday, January 13, 2007

I had the BEST run this morning!! It was the first time I've run 5 miles and miles 4 and 5 felt so great! I found this great trail of rolling hills about a mile from home, and I took it slow at the start because I wanted to make sure I could go the distance. I finished in 50 minutes. I was so high I wanted to keep going!
Ken, you really think the 10K is ambitious? You, the one who has helped me to aim higher? I've still got a month to go. I can do it! If not next month, then the month after that. I've only done two 5Ks. The 444 is total miles run anywhere. I'm thinking my shoes will last between 400-500 miles since I'm so light, but if I have to replace them sooner, I will. I've only got less than 100 miles on them right now. I'm pretty sure that calf soreness was just a sore muscle from my first time doing uphill sprints. I should've known better than to do that 2 days before a race.

  Member Comments About This Blog Post:

IVETTE_S 1/14/2007 5:46PM

    Ken, I forgot to mention I'm only up to 3x/week, 10 miles total. I've got 2 weeks left on my 10K program. http://www.halhigdon.com/10ktrainin
Yep, front to back splits.

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BUCKHOLDT 1/13/2007 7:46PM

    Well with you finishing five miles in fifty minutes, I don't think it will be a problem. With only two 5Ks it sound like a big jump. And to top it off you were going to run it at the speed as the 5Ks. Can you run five miles in fifty minutes on a bad day? I didn't really think about it, other than you had only run two 5Ks. In my 30s, I would run five miles, even on a bad day in under an hour. I will again defer to Allie on your being ready. I would recommend you run three miles every day this week, rain or shine, and get it down to 25 minutes. Then go back to hill sprints. If you live near a beach, you could run in the sand (not the smooth sand). Are you doing the front to back splits? You will have to practice in the environment that you will be running. For now the rolling hills are great. I use to run (jog) five miles so that I could run two. So you should run ten to run six (10K). The time on the ten doesn't matter as long as you are not walking. Of course, I think on the runs it is not important to them. Find the time for your category, so you will know what to try for. You may want the extra month so you can challenge the best time.

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Goals & Rewards

Saturday, January 13, 2007

With all the New Year's talk of resolutions and goals I decided to put my goals in writing. I even went so far as to make a chart with pictures of my rewards and post it in my photo gallery. I saw a similar chart in another user's photo gallery and I loved the idea. Yes, I'm goal oriented. Along with future goals, I also included some recently achieved goals. Here's the list of my future goals from the chart:

10K under 60:00 - Reward: Food Scale - Target Date: 2/10/07
117 pounds - Reward: Heart Rate Monitor - Target Date: 2/14/07
Do the splits - Reward: Books -Target Date: Spring 2007
Run 444 mi. total - Reward: New running shoes - Target Date: Summer 2007
18% body fat - Reward: Workout DVD - Target Date: Summer 2007
Run a Half Marathon - Reward: Racing flats - Target Date: Fall 2007

  Member Comments About This Blog Post:

BUCKHOLDT 1/13/2007 4:56AM

    You will need new running shoes before summer. Or, are you talking about some special running shoes? That was something else I didn't think about when your leggs were hurting, your shoes. Good and new (no more then six months) shoes are important when you are running. Check with Allie or the Spark in the Dark team.
At least for a while I think your poster should be on your Spark Page. Just don't replace the coffee picture. My boss bought me some Peet's coffee for Christmas. I guess I should say holidays beings he is Jewish.
The 10K is so ambitious. And to top it off you are doing it in less then 60 minutes. How many 5K's have you done? Do you practice every day?
Is the 444 a total of official races?

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Week of Dec. 31 - Jan. 6

Sunday, January 07, 2007

Food: 10319/7=1475
Exercise: 1357/7=194
Deficit: 3288
Lowest WI: 119.6

Yes! Excellent numbers this week! So nice to be back in the 1-teens where I feel comfortable.

  Member Comments About This Blog Post:

BUCKHOLDT 1/7/2007 10:31AM

    That looks like a good challenge. I have been lax about my numbers and when you get down to it, that is what it is about.
The splits goal should fit in nicely with the running goal. The longer your stride the shorter your time. The doctor has OKed my going back to exercising so I will go back to the lunges (that is enough of a split for me).

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10K Training

Saturday, January 06, 2007

I finished Week 5 of 8 in the 10K program today. I can't believe how fast it's going by. The New Year helped me to finally get into a groove with my cardio and strength training. Here's how I did this week:

Sun: Rest (New Years Eve)
Mon: 5K race (29:19)
Tues: Firm Express Cardio, 35 min.
Wed: 2 mile run
Thurs: Rest
Fri: Firm JF Arms & JF Abs 60 min.
Sat. 4.5 mile run

The 5K happened to be on a day that I was supposed to run 3 miles anyway.

It looks like Friday was the only day I did strength training, but on some days I added little things like the plank, pushups, hill training. I also spent a good amount of time stretching this week. Before I was only stretching for 5 minutes 3x/week. This week it was more like 10-15 minutes 5x/week. I've already noticed a lot of improvement in my flexibility.
Maybe I'll make doing the splits goal for 2007. I've never done the splits before. :)


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