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CP25K, Workout 4

Tuesday, November 23, 2010

As I've shared in previous blogs, I modified the Couch Potato to 5K plan so that I'm stretching a 9 week plan out to 18 weeks. Thus, I plan to do the first workout of the second week tonight which goes like this:

1. Walk at 3.5 for five minutes
2. Walk at 4.0 for 5 minutes
3. Jog at 4.5 for one minute
4. Walk at 4.0 for 1.5 minutes
5. Repeat 3 & 4 until the 30 minute mark (this means I do 8 jogs of 1 minute, the last of which I do at 6.0 or higher)
6. Cool down a bit and stretch.

One reason I'm jogging so slow is because I failed to complete the plan last year and I don't want to fail again this year. By the third or fourth run, I was developing shin splints and I just hated every workout and decided to do other things that I didn't hate so much, and that weren't so painful. So this year I thought I would take it slower and speed up as I went, and so far the plan is working. I have no pain whatsoever in my legs either from shin splints or soreness so I'll just stay the course and keep doing what I'm doing, and hope for the best.

The carrot at the end of the stick here is that I'm hoping to be able to climb better on my bicycle next year. There's nothing like running to increase aerobic endurance and the mental ability to endure pain so I hope there's a strong enough correlation between running and riding to produce the desired effect!

Hope you had a great day today!


A Wintry Day

Monday, November 22, 2010

It's cold and blustery in Minneapolis today, what they call a "wintry mix." The only problem from my point of view is that it's not snowing enough--I want it to come down in buckets and pile up nice and high so that I can start skiing again!

But in the meantime, I'll just enjoy the thought that the glorious days of winter are coming.

  Member Comments About This Blog Post:

MNNICE 11/22/2010 11:04PM

    Go West, Young Man! I hear they got about a foot of the white stuff in Fargo/Moorhead!

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MAGIK0731 11/22/2010 9:20AM

    Seasonal weather in MN? Its going to be about 60 today in PA, very unseasonal!

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Walking/Jogging Technique--It Helps to Lean a Little

Sunday, November 21, 2010

Now that cycling season is over and gym season has begun, I'm doing a modified version of the "Couch Potato to 5k" plan. This week I walked at 4.0 and jogged at 4.5, with a final run at 6.0. As I went through the workout last night I started playing around a little with body position and discovered that if you take a more aggressive stance, that is, lean forward just a bit, it's easier to walk/jog/run faster. I also found that if you lean forward too far you become unstable and probably prone to injury. That's good to know, but the benefit of the slight lean is great to know. It made it almost easy for me to walk at 4.0, and it made it even easier to jog at 4.5.

Any thoughts? Have a great day!

  Member Comments About This Blog Post:

GAILRUU 11/21/2010 11:36AM

    For years I have gone to Curves and had no difficulty jogging in place on the recovery stations. Since I could do that, I thought that jogging outdoors would be a snap. No such luck! While I could move my feet fast enough, I did not go anyplace! I found that if I pump my arms I can make progress, even if it is slow. I will try the leaning method when the snow melts.

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Gym Season Supplement Plan

Saturday, November 20, 2010

Besides my daily vitamins I take two supplements on a regular basis: whey protein and creatine. I was advised by the manager of my gym to buy these products at Walmart as they're essentially the same as what you can get at GNC but a ton cheaper. So I have been using Body Fortress's products and have enjoyed them.

Having said that, I haven't been all that thoughtful about how and when to use them. So this so morning I decided to get a little more "scientifical" and make a plan. All the research led to a simple conclusion: I'll be having my creatine smoothie (see yesterday's blog) every morning without regard to my daily workout and then I'll use the whey protein with milk as my recovery drink after my more intense workouts which come Tuesday, Thursday, and Saturday.

What do you think? Love to hear your feedback.


My Creatine Smoothie

Friday, November 19, 2010

During gym season I take creatine to help with recovery and building muscle, and the way I do it is SO yummy. I put two cups of water in with two cups of frozen blueberries or mixed berries, add I scoop of Body Fortress Creatine Max and blend. It is quite yummy, fairly low in cals, and makes me feel great!

Have a great day!

  Member Comments About This Blog Post:

SHREKWARD 11/20/2010 9:08AM

    Great cocktail matey!
Sounds abso much nicer than a Long Island Ice Tea! and healthier!
Way to go fella, you're the man to follow!

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