Sunday, July 10, 2011
SparkPeople Day 73
Cardio Streak Day 70
Ok, it's not HOT, per se, YET, but the sun wasn't up at 6am. I had a light breakfast consisting of three pieces of toast and a few glasses of water. Then a light stretch and out the door I went.
No real clouds, no real breeze, just the morning air left over from yet another 100+ degree day Saturday. If you read my blog yesterday, I cut my exercise period by one 20 minute set and only did 60 minutes instead of 80. It may have been a hydration issue or a heat issue. Either way, yesterday I drank about 10 glasses of water and another 12 glasses of iced tea.
Today was scheduled as a walking-only day. I decided on a new route, one I have never traveled on foot. I took a large rectangle based on major streets around here and off I went.
I was hitting an average somewhere between 15:00 and 16:00 per minute as I got to the 29th minute. At that point, the elevation began to rise.
From 556 ft at 29:20, the elevation went to 646 ft at 58:30. However, the rise was not a single rise, but went in steps: 556 to 572; 560 to 629; 621 to 636; and then 617 to 646.
Tough, but I was pretty glad when the terrain began going back down from 646... whew!
I finished the walk at 5.00 miles in a time of 83 minutes. No jog, no run.
Saturday, July 09, 2011
SparkPeople Day 72
Cardio Streak Day 69
The high temp here yesterday was about 106F. It was 104F at my house until almost 9pm and didn't go below 100F until close to 10p. It was "only" 81F when I began the daily session outdoors today.
There's something about the heat that gets to you. Maybe I didn't drink enough water yesterday, maybe I'm still too heavy (I am), but when I started the workout this morning, I knew it was going to be tough.
My Saturday workout is scheduled as such:
3 min jog / 2 min walk
2.5 min jog / 2.5 min walk
2 min jog / 3 min walk
1.5 min jog / 3.5 min walk
perform this 20 minute set a total of four times for 80 minutes.
However, during the very first three minute jog, I knew today was going to be difficult. On Thursday, I did the same workout and breezed through all the segments all the way to 80 minutes. I could have added another set and gone to 100 minutes with no problems, but I stayed with the program so as not to overdo it.
Yep, I was struggling a little bit today. The three minutes segments may not be much you may say, but it's relative. On Thursday, three minutes was a breeze, while today it was a little tough. It reminds me of college days when my group of friends came up with a saying about the relativity of time: "Three minutes is not a long time when you're kissing your best girl, but if she's holding your head under water, it's an eternity!"
So three minutes today seemed a much longer time than on Thursday. However, I persevered through three sets. At about the 60 minute mark, right before I was to begin the final set, I made the decision to 'call it' for the day. I did not do the last 20 minute set.
Sometimes you just have to listen to your body and heed what it's telling you. Too much heat, not enough hydration, whatever the problem - we must listen. And I did.
Jogging / walking session
plus walking for warm up and cool down
total distance 4.50 miles
total calories 601
Friday, July 08, 2011
SparkPeople Day 71
Cardio Streak Day 68
Oh my gosh, it's 85F and the sun is not even up yet. We had a temp as high as about 102F yesterday and it didn't drop under 100F until after 8pm. The humidity is only around 50% so at least it's bearable.
I had a breakfast and put on my running shoes and went outside. There was a nice cloud cover and a goodly breeze coming from the south. All in all, it wasn't bad even if the temperature was almost 10F warmer than yesterday.
I did a warm up walk and started in to the intervals - Run one minute, walk two. Continue for a total of 39 minutes.
After the interval workout was complete, I did a 28 minute cooling walk. I hadn't intended on going that far, but when I finished the intervals, I decided to walk a different way home.
Thursday, July 07, 2011
SparkPeople Day 70
Cardio Streak Day 67
My eyes opened this morning at 0300hrs, that's 3am by the way, because all the water I had yesterday was wanting OUT. I answered the call of nature and was wide awake so I checked a couple of emails then got back in bed. Sometimes I hate doing that because I'm used to getting up early. Not quite 0300 early, usually it's around 0430. But it wasn't 0430 yet!
So after what seemed like a long time, probably only 10 or 15 minutes, I must have drifted off to sleep because the next thing I consciously remember was my alarm at 0556hrs.
I almost always wake well before the alarm and have it set a little before 0600 just in case. This was one of those cases.
For breakfast, I had a cheese omelet and a couple of pieces of toast along with two glasses of water. I was checking the Spark site and just did not want to get out and jog this morning. This is the classic example of the war that is waged inside the mind on whether or not it's a good idea to go out and exercise on a given day. Today was my war.
I had slept longer than normal. I was a little tired. I was enjoying playing on the internet. Blah, blah, blah... how many excuses can there be? Sound familiar?
But I've got a plan. It's a directive to myself that has to be followed. There is no difference in this plan and having to go to work. However, this statement doesn't apply to those who call in sick just because they can - those who abuse sick leave. Believe me, I had many of them out in Corporate America.
Anyway, my plan is that I do at least 10 minutes of cardio exercise EVERY DAY and write a blog about it EVERY DAY. Heck, not many people read this thing but it's part of my motivation. I know that I've got to write about what I did, so it helps get me out the door. Today was the demonstration of the beauty of my system.
I didn't want to go, and years ago I would simply have clicked on another web page and forgotten about the workout. Instead, I put on my shoes and did a light stretch and out the door I went.
It was about an hour later than normal but there was a heavier than normal cloud cover this morning that kept the sun from coming out during my entire workout.
I did my aerobic workout this morning: four sets of 20 minutes, no breaks between sets. Each set consists of
3 min jog/2 min walk
2.5 min jog/2.5 min walk
2 min jog/3 min walk
1.5 min jog/3.5 min walk
this set takes 20 minutes and is repeated so that the workout totals 80 minutes.
I walked 5 minutes as a warm up and 13 minutes as a cool down
Total exercise time 98 minutes
Total miles 6.02
Total calories burned 837
Wednesday, July 06, 2011
SparkPeople Day 69
Cardio Streak Day 66
I woke a little early this morning and tried, for about two minutes, to catch a few more winks. No joy! I rolled out of bed about 0430 and caught up on the Spark site while I enjoyed breakfast... a cheese omelet and a couple of pieces of dry toast. The beverage of choice was water.
I completed a moderate speed warm up walk for 6 minutes then went right into the workout.
Today is interval day and I decided to add one interval period to the set. I did
1 minute run / 2 minute walk
repeat for a total of 13 sets = 39 minutes.
Intervals are supposed to cause an oxygen debt on the running portion. The 2 minute walk is necessary to recover both the heart rate and the respiration rate.
Today felt pretty good.
plus a total of 1.16 miles walking before and after the workout
Cardio Calories 481
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