Monday, November 07, 2011
Spark People Day 193
Cardio Streak Day 191
1145 hrs - Intervals
I woke up this morning around the 0400 hour and just couldnít seem to get back to sleep. Once my eyes are open, Iím generally up for the day. Maybe itís that time change thing Ė I think itís an idea that has outlived its usefulness.
Itís warm today and weíre expecting rain in the afternoon. At about 0900, I ventured outside and was met with sprinkles so I went back inside for a while. At about 1145, I decided I had put it off as long as I could so I went outside and started the walk.
In the middle of the street in front of my house were three heavy duty trucks with ground penetrating radar. They had been there for the better part of an hour. I guess some company is looking for millions of cubic feet of gas down under the earthís crust.
During the warm up walk, my mind started the conversation of whether or not I really wanted to run today. It happens a lot right before the workout starts. A lot!
You could get by with a walk today, you donít need to runÖ
Oh yes you do, you canít wimp out on thisÖ
But youíre tired/fat/old, just take the day offÖ
No, you have more credibility than that, start now!
The conversation rages on between the guys sitting on my shoulders - Mr Good and Mr Bad - until one wins out over the other. There used to be a show called Romper Room and there was Do-Bee and Donít-Bee. (I think). One of my psychology profs in undergrad school was 'Ms Somebodyí on Romper Room, although I donít remember her name - either her real one or the TV stage name. Oh well, if nothing else, Dr Romper Room gave me the two guys on my shoulders, Mr Good and Mr Bad, with the constant conversations whenever Mr Bad wants to talk me out of something.
Mr Good won the debate today so I started right into the intervals after the warm up walk. The first thirty seconds are the hardest!
60 sec run / 120 sec walk Ė repeat for 24 total minutes
30 sec run / 90 sec walk Ė repeat until done.
After the very first thirty seconds, I was fine. Itís about the inertia youíve heard me talk about in the past. Get past the resting inertia, and youíre good to go. Thatís all it took for me today once Mr Good won the argument. However, getting to that first thirty seconds is sometimes quite a mental struggle. Iíve found that if I just do it, all is fine.
Today I completed 4.86 miles in 70 minutes (remember that includes the walking portions also).
During the run, there was one Ďlooseí Chow dog in a front yard. Luckily, the human was outside and was with the dog which really didnít seem interested in anything outside of his yard. However, a couple of blocks down the road, I was met by a Rat Terrier that decided he didnít like me running on the street in front of his house.
The little guy took off after me like he was chasing a car. Luckily I was in one of my 30 second running intervals and either I was hoofing it just a little faster than he, or he really wasnít interested in catching me. Either way, Iíll take it! The poor owner was yelling and hollering at the dog Ė it was funny, actually. Iím glad the dog gave up, I was getting out of breath!
This is a great suburb, or city, or whatever Ė there are hardly any dogs out and those actually out are normally on a leash. Once in a while somebody slips up, though. Today was one of those aberrations and perhaps it will be a long time before it happens again.
After the run, I did a cool down walk and went home for lunch. I had a cod fillet and some cheeseÖ yummy! At about 1400 hrs, I went out for the afternoon challenge and started it after another warm up walk.
The challenge is at the end of the day and is basically how far I can go in ten minutes while jogging. Iím averaging around 0.85 mile and today was 0.84 mile. It seems to be getting a little easier, though. Itís not the worst ten minutes of my day anymore like it was a couple of weeks ago.
When I started, it was so bad I thought I was going to explode, but not any more. Iím glad, that was a terrible feeling. Now all I have to do is gut it out for a few more months until it gets really easy and a lot faster.
The entire workout today, complete with two warm up walks, two cool down walks, and two workouts was:
876 calories burned
Saturday, November 05, 2011
Spark People Day 191
Cardio Streak Day 189
It's Saturday and I got the luxury of sleeping in again today, just a little. I made it till about 0730 which is later than normal. I had breakfast and decided to wait until it warmed up just a little before I ventured outside.
At about 1100 hrs, I decided to go for the 5K jog. I started with the warm up walk then went right into the 5K. The temperature was not that bad, but the wind was awful, I'd say gusting to around 30 from the south.
Today's workout was 0.2 mile jog followed by 0.05 mile walk - repeat for the entire 5K distance. It felt great today and I finished the distance in a shade less than 42 minutes. I did the customary cool down walk then went back home and stretched.
I decided to watch a couple of westerns, El Dorado followed by Silverado, and then it was time to go back outside for the Afternoon Challenge. Of course, I did the warm up walk again and then went right into the 10 minute jog.
The time today produced a 0.82 mile distance in the ten minute time. Today was not the fastest time I've done nor was it the slowest, but it was close. The avg pace was 12.13 minutes per mile. However, it did not feel as bad as the ones in the past at an 11 minute pace. Maybe I need to slow it down just a bit so that's it not so miserable when I do it and then let nature pick up the pace gradually.
With two sets of warm up and cool down walks today, plus the two workouts, the total for today was:
661 calories burned
Friday, November 04, 2011
Spark People Day 190
Cardio Streak Day 188
Prior to today, I've had 187 consecutive days of cardio exercise in the form of walking, jogging, running, and a little sprinting here and there. With that much constant motion, there are bound to be some casualties along the way in body parts. I've had my share of sore shins (akin to shin splints), sore muscles, tired muscles, creaky and sore knees, sore feet, sore achilles, and let's not forget the ever-popular sore butt.
My attitude has always been to suck it up and keep going, slow down if necessary, but do something even if it's only walking. Walking, by the way, seems to be a great way to not only keep the streak alive, but as a cross training exercise it gets the heart rate up and makes the lungs pump harder.
Today was one of those days. It was down in the 30s when I got up this morning and finally got into the 50s around lunch time. However, when I was putting on my shoes and socks, I noticed that one of my shins was swollen. This is a new problem, or perhaps I haven't noticed it before. Yes, it's been sore, but not swollen.
Decisions, decisions. It didn't take long. I decided to make the walk the fare of the day and take it easy on the muscles, ligaments, and tendons that may be affected in my leg. Today, then, was a 20 minute walk in the 16 min/mile arena. Nothing serious, but it got the heart rate out of the 60s.
By the way, not only has the blood pressure gone down in the last few months, but my resting pulse has gone down to about the 62 mark. Yeah!!!
Today's walk, keeping the streak alive, was:
148 calories burned
Thursday, November 03, 2011
Spark People Day 189
Cardio Streak Day 187
I didn't get started early enough this morning. I got up and noticed it was down in the 30s outside. I elected to take a nice hot shower and get ready early because I was going over to a friend's house today. The hot shower felt great but I got some water in my ear canal and I've been bothered by a stopped up ear all day.
Nonetheless, I came home in the afternoon and started my 5K after the customary warm up walk. It's 57F outside and while it's short sleeve weather to/from the car, it's a little nippy to be outside for any length of time. Yes, it's sunny, but it's also breezy and that negates the solar effect for warmth.
I did not do my afternoon challenge today. Instead, the 5K plus warm up and cool down was it.
I did 3.15 miles in 42 minutes, plus warm up and cool down:
426 calories burned
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