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A nice warm day for a 5K that I didn't finish...

Saturday, January 14, 2012

Cardio Streak Day 261
1200 hrs - 2.25 Mile Jog

The temp warmed up pretty quickly today and actually went up to 70F today. This morning after breakfast, I did the January Challenge video and then watched a movie before I went outside for the 5K jog today. I didn't finish the 5K, however...

I was doing great on the jog today, keeping an average of about 12:30 / mile. However, I'm sure the extra running yesterday affected me somewhat because at the 2.25 mile mark today, I started walking. Nothing serious, I was just physically tired and didn't want to jog or run any more today.

So I did the responsible thing, I listened to my body. Amazing, eh?

With the warm up and cool down (a long cool down) plus the 2.25 miles, today was:
3.60 miles
50 minutes
528 calories burned

  Member Comments About This Blog Post:


  Time for a day off

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CHERYLEC 1/15/2012 9:41AM

    Glad for you that you listened. Sounds like you did the right thing, Keeping the streak alive.

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KRISZTA11 1/15/2012 6:19AM

I agree with you totally: if it doesn't feel right, don't push it!
I hope you have a relaxing and peaceful Sunday!

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JSALERNO 1/14/2012 6:56PM


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BOB431 1/14/2012 6:39PM

    Good for you! emoticon

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Much warmer feeling today

Friday, January 13, 2012

Cardio Streak Day 260
1200 hrs - 2 Mile Jog & Half Mile Run

The temp was down to about 28F this morning when I got up so I had breakfast and did the January Challenge video, indoors of course! Later in the morning I ventured outside to check the temperature and although it was in the low 40s, it was pleasant enough to go for the workout.

After the warm up walk, I started right into the two mile jog. It was okay, I got through it in twenty five minutes but was not really looking forward to the quarter mile sprint/run. I opted to change the quarter mile to a half mile run, done in 0.10 increments (intervals) which I started after a ten minute cool down walk at the end of the two mile jog.

Why did I change? Oh heck, I read somewhere (SP pages) that one needs to constantly vary the workout so the body will continue to improve and I suppose that's a good enough reason. The other, actually, was because I was dreading the quarter mile and wanted to break up the run, so I did it in five equal parts.

The half mile took a total of four minutes, counting only the running times and not the walking times. I'll probably do the M-W-F workout this way for a while.

Today's total was:
4.10 miles
59 minutes
577 calories burned

  Member Comments About This Blog Post:

CARIOCA4 1/14/2012 6:25PM

    Thank you. You got me motivated o jump on the treadmill. I was having a very lazy day.

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  I'm amazed at your streak!

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KARMSTRON 1/13/2012 8:12PM

    You always rock it!

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KRISTINE99 1/13/2012 7:11PM

    Wow! I'm always impressed with your blog entries. You are Superman when it comes to your workouts :) You've inspired me to do at least an all-out 10-minute run on the treadmill tonight.

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JSALERNO 1/13/2012 5:36PM


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Brrrrr.... not used to this

Thursday, January 12, 2012

Cardio Streak Day 259
1100 hrs - 5K Jog

I woke this morning and looked outside to make sure all the trees were standing. Last night the wind was brutal as a "blue norther" came at us. Yesterday the temps were in the 60s but that all changed after dark last night as the norther screamed in with winds around 40mph and brought in lower temps.

So it was down to 32F this morning when I woke. I ate breakfast and did the January Challenge video plus a bonus video for the upper body. I may go ahead and add the upper body video to my schedule a few times per week after the challenge is done.

The temp wasn't much warmer by 1100 when I decided that it was time to do this 'thang' today. I stepped out the back door and I believe the words out of my mouth were like, "Holy Crap it's cold out here!" Of course, if a guy yells in the forest and no one is around to hear, did it really make any noise?!

The wind was blowing of of the north at 15, gusting to 25. Like a turtle retreating back into his shell, I walked back inside and put on a different sweat top and donned ski gloves. That made it warm enough, except when the wind would bite, which was pretty frequent today. However, I kept going.

After the warm up walk, which was faster than normal by the way, I started the 5K. I decided to make it a continual jog today instead of the faster run/walk that I did on Tuesday.

I finished the 5K in 38 minutes which is not quite as fast as the other day, but respectable for me. It actually tied the fastest time that I've got on the virtual 5K scale. Interestingly enough, sweat was pouring off my brow after I finished, maybe it was all the warm clothing I was wearing!

With the warm up and cool down plus the 5K, the total today was:
3.84 miles
50 minutes
574 calories burned

  Member Comments About This Blog Post:

KRISZTA11 1/13/2012 5:35AM

Great workout!
38 minutes is a good time!

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KARMSTRON 1/12/2012 8:02PM

    Yikes! I think I would have done just about anything to find an indoor workout! Great job toughing it out!


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SPIRITGIRL_AU 1/12/2012 7:23PM

    Is now a good time to say its summer down under and 26C today?



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MOBYCARP 1/12/2012 5:13PM

    You generate a lot of heat when you run, and you should expect to sweat. Having breathable clothing (no cotton!) is more important in cold weather than in hot weather, because you don't want to be walking at 35 with a brisk wind in a sopping wet sweatshirt!

Northerner trick: If possible, do a walking cooldown outside at least until the cold is biting more than it did during the run. Then you're less likely to drown in your own sweat when you go inside to do your stretches. (Ideally, I like to stretch outside; but sometimes it's so wet or so cold that this isn't practical.)

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JSALERNO 1/12/2012 4:44PM


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Much Warmer Today

Wednesday, January 11, 2012

Cardio Streak Day 258
0900 hrs

It was about the same temperature as yesterday when I bundled up like Nanook of the North to go outside jogging. Today I was out for some early morning errands and since my body adjusted to the temperature, I decided to go on and do the deed. I dressed with a light long sleeve shirt, certainly not the heavy sweat type that I wore yesterday and did not feel the need to wear gloves today.

Not only was I already out and acclimated to the temperature but the other difference was the warmth of the sun. Yesterday was completely overcast with drizzle, windy, and 41F while today was sunny and 42F with very little wind. It actually felt great and now that I know I don't have to wait until the temp goes over 50F, I'll actually be outside earlier in the day.

Today was scheduled for a 20 minute jog. I usually hit somewhere between 1.50 and 1.70 miles or so for the time period but I decided, on the fly, to go ahead and take it to a full 2.00 miles as long as the time was under 25 minutes. It was.

2.0 miles in 24 minutes was about the best I could do today. It's not a record but I knew I had a sprint coming up at the end of the jog today. Once I finished the two miles, I cooled down by walking for a few minutes then started the quarter mile sprint.

I've decided to call it a "run" instead of a sprint. It just seems funny that an 8 min/mile pace is being called a sprint. It qualifies as a run in anybody's book so I'll start calling it that until I get faster, if that ever happens. The quarter mile was 2:03 today so it's still roughly 8 min/mile.

I came inside, drank a bottle of no-name water, and did the January Challenge video. I may be a little tired but I've got some afternoon errands to attend so I'm outta here.

Today's total was:
3.45 miles
48 minutes
479 calories burned

  Member Comments About This Blog Post:

MOBYCARP 1/11/2012 7:37PM

    Run, sprint . . . the name isn't as important as the fact that you're doing it, and it's working for you.

You inspired me to add some short sprints/speed intervals into my lunch runs. They aren't anywhere close to a quarter mile, but I did work harder for short periods yesterday and today.

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LESLIELENORE 1/11/2012 5:58PM

    Isn't amazing what a little sunshine can do? I haven't done the video yet, but it is on my schedule.

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JSALERNO 1/11/2012 4:32PM

    I just got home and will finish my cardio. Great job on the workout. Keep up the good work.

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HOT4FITNESS 1/11/2012 4:05PM

    You must have gotten the Nebraska warmer weather. Now we are getting the wind chill and snow flurries. Good job on your run today, looks like the rest of mine will be indoors this week

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Cold and Windy with Drizzle But I Went Anyway

Tuesday, January 10, 2012

Cardio Streak Day 257
1100 hrs

It's cold and rainy again but I made the decision to go for the 5K at about 1100hrs. I dressed with sweats and gloves and hit the trail. With 41F and gusty winds up to 18mph, it was colder than I like, but I was dressed for it.

I decided to do the 5K by running instead of a slow jog, knowing full well that there would be some walking involved. Every two minutes, I scheduled a 30 second walk and the clock never stopped.

I finished 3.12 miles in 37:45 which beats my best time by about 15 seconds.

I did complete the challenge video this morning.

  Member Comments About This Blog Post:


    I think your unstopable you just do it thats what I like the most about you another great day of progress for you!

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JUSTMI1 1/11/2012 8:11AM

  What a great start to your day!

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JSALERNO 1/11/2012 6:24AM

    sounds like a gerat day.

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CHERYLEC 1/10/2012 9:28PM

    Sounds like a GOOD day. Way to go. Cheers, C

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KARMSTRON 1/10/2012 8:08PM

    Great job again!

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SPIRITGIRL_AU 1/10/2012 6:40PM

    I like your commitment. You inspire me to keep going as well - and we are in summer here in Australia so no excuses! Awesome


Comment edited on: 1/10/2012 6:41:10 PM

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LESLIELENORE 1/10/2012 5:52PM

    emoticonYour best time is pretty great! We had sunshine and very little wind today, but our temps were about the same.

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