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Day 73

Sunday, July 10, 2011

SparkPeople Day 73
Cardio Streak Day 70

0600hrs
81F

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.

Calories 699

  
  Member Comments About This Blog Post:

CHERYLEC 7/10/2011 3:20PM

    Tea can act as something that will dehydrate a person....Sorry about the hills. I could not get with it today.....But the breeze was nice. Great effort.

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Day 72

Saturday, July 09, 2011

SparkPeople Day 72
Cardio Streak Day 69

0700hrs
81F

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
60 minutes
3.75 miles

plus walking for warm up and cool down
total distance 4.50 miles

total calories 601

  
  Member Comments About This Blog Post:

CHERYLEC 7/9/2011 7:13PM

    Drink water--does sound like hydration might be the issue.

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Day 71

Friday, July 08, 2011

SparkPeople Day 71
Cardio Streak Day 68

0600hrs
85F

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.

Interval mileage
2.62

Total mileage
4.62

Calories burned
614

  
  Member Comments About This Blog Post:

JSALERNO 7/9/2011 10:09AM

    GREAT GOING. KEEP UP THE GOOD WORK. emoticon

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CHERYLEC 7/8/2011 7:46PM

    The breeze was a nice change this morning. The temperature was awful.

Sounds like you have a good plan that is working.

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STARMIZER2000 7/8/2011 9:40AM

  I am going to try your workout today

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Day 70

Thursday, July 07, 2011

SparkPeople Day 70
Cardio Streak Day 67

0700hrs
77F

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

  
  Member Comments About This Blog Post:

CHERYLEC 7/7/2011 7:26PM

    War versus you...War doesn't have a chance....Great effort.

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LESLIELENORE 7/7/2011 4:07PM

    I have trouble getting started in the morning, but I always mange -somehow- to get my exercise in. I being a total wimp today and taking a day off from my normal cardio routine because I have some nasty blisters, but I plan on being back out there tomorrow evening. I think I understand what you mean about the war we wage with ourselves. So far I haven't lost the battle, and i hope neither of us do! I hope you had a good day after your slow start.

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MAKINYEMI 7/7/2011 11:10AM

  Way to go.

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Day 69

Wednesday, July 06, 2011

SparkPeople Day 69
Cardio Streak Day 66

0600hrs
76F

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.

Intervals
39 minutes
2.65 miles

plus a total of 1.16 miles walking before and after the workout

Cardio Calories 481

  
  Member Comments About This Blog Post:

CHERYLEC 7/6/2011 7:42PM

    Sounds like it was a good workout. Sure wish we would actually get some rain and the temperature drop a little. Anyway wonderful job.

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