Thursday, June 30, 2011
SparkPeople Day 63
Cardio Streak Day 60
This is my 60th cardio day day in a row!
It was about 0614hrs when I started this morning. The temp was about 77F although it had been 80F about an hour earlier. There was absolutely no breeze this morning so the heat seemed worse than it really was. It's time for rain here, although nothing is on the forecast for the next several days. Highs are supposed to be up to 103F.
After a warm up walk, I began the workout.
2 min 30 seconds jog / 2 min 30 seconds walk
2 min 15 seconds jog / 2 min 45 seconds walk
2 minutes jog / 3 minutes walk
1 minute jog / 4 minutes walk
repeat each set for a total of 5 sets with total time 100 minutes
Jogging / Walking 100 minutes
plus 15 minutes walking before and after for warm up and cool down
Cardio Calories 702
Wednesday, June 29, 2011
SparkPeople Day 62
Cardio Streak Day 59
Yep, it's getting warmer in the mornings but as I continue, my body should acclimate to the hotter temperatures. It is hard to believe that I used to run as far as six miles in 100+F sunlight! I could always tell when the temperature hit 109F, that's where my 'wall' was.
Ah, but that was years ago when I was in better shape, much lighter, and dare I say it, a lot younger. Really, if I had known how hard it was going to be for this 'comeback', I may not have fallen off the fitness wagon. So consider this a word of warning - don't stop exercising. It's too dang much work to get back in the swim of things. It doesn't mean I'm going to give up, it's just that it's a lot of work.
Today is interval day and the workout is 1 minute run followed by 2 minutes walking and repeat for a total of 12 sets. Total time 36 minutes, actual running time 12 minutes.
On Monday, I went faster and was more tired. I actually stopped the clock a couple of times to recover breathing and heart rate prior to doing the next running interval. Not so today.
Although I went slightly slower, I still covered almost as much distance over the 36 minutes so the speed loss was not appreciable.
Everything felt good today.
36 minutes / 12 actual running minutes
Cardio Calories 535
Monday, June 27, 2011
SparkPeople Day 60
Cardio Streak Day 57
I woke early this morning and caught up on computer work during breakfast which was a scrambled egg, toast, and water. I haven't had coffee for a few weeks. I was really not looking forward to going out because the temperature has now broken 80F before dawn. This is where the streak comes in... I went ahead and put on my shoes, stretched, and was out the door at about the time light was breaking for the day.
Today was intervals. 1 minute run plus 2 minute walk. The walk is necessary to allow the heart rate and breathing to recover from the high output of the running interval. Please keep in mind that the 2 minute walk is only a guideline. If heart rate and/or breathing have not recovered, then stop the timer and walk around a little until recovered. I had to do that this morning.
I seem to have run at a faster clip than past efforts in the intervals. I noticed that my toes were raising higher in the air behind me, rather than staying flat near the groud. I think this means the pace has quickened!
After six intervals, I had to stop the timer for a longer recovery period. Again, I stopped the timer after the tenth interval. It's okay, and it does not count as a negative. Just stop the timer, walk around until the pulse goes below 100 bpm, then start the timer and continue.
I'm not a physiologist, but the recovery is perhaps the most important part of intervals. Without it, you run the risk of overtaxing the circulatory system, so I'm not shy about stopping the time until recovery is set for the next interval.
It was a little more difficult this morning and I was more tired after the workout. I did walk for 20 minutes afterward, though.
2.60 miles - intervals
1.41 miles - walking
Cardio calories 491
Sunday, June 26, 2011
SparkPeople Day 59
Cardio Streak Day 56
It's Sunday and that means it's a walking day, the only day not taken up by my two concurrent cardio programs. I look forward to Sunday because there is no pressure to perform, no pressure to hit certain times or distances, only me v nature.
I had breakfast consisting of my usual scrambled egg, toast, and water (2nd breakfast comes after the cardio and consists of a banana and blueberries - it gives me something to anticipate). After breakfast I did a light stretch for my calves and out the door I went.
The temp was 76F but there was a nice breeze coming from the south. I would have been happy if it had been 10 degrees or so cooler, but it's only going to get worse as July and August approach.
This is my 56th day in a row for cardio. Whether walk, jog, or run, I've done a streak of 56 straight days outside for at least 20 minutes. Can I get a Woo Hoo?
I thought I would go ahead and shoot for the 1000 day streak but that may be somewhat unrealistic but it will be interesting to see how far I can take this streak. One good thing about maintaining the streak is that it helps get me out the door.
10 minutes is not a lot. It reminds me, in a way, of the metaphor... how do you eat an elephant? The answer is "one bite at a time." It's a metaphor for life and by extension, for getting back in shape. How do you lose 100 pounds? ... One day at a time, 10 minutes at a time, whatever, but the minute you think you've got to lose 80 or 100 pounds, the mind goes numb and the body shuts down.
However, 99% of us can do 10 minutes per day. Make a streak to do 10 minutes per day. Once you get out there and do 10, another 10 isn't so hard. However if you decide that you're going to do 20 minutes today, maybe the mind begins to shut down. Maybe the mind talks you out of it because there are so many reasons not to go and do 20 minutes of exercise. Maybe that's not the case with only 10 minutes of exercise.
That saved me today. I was a little sore and tired from yesterday when I overdid it a little. I could have easily talked myself out of exercising this morning. If I didn't have a streak on the line, it would have been very easy to blow off today in favor of 'tomorrow.' The problem with blowing off today for tomorrow is that it becomes easy to blow of tomorrow for the next day, etc. Then you look back and a whole month is gone. If you have a streak on the line, maybe you keep going. I did today.
My 10 minutes this morning turned into 90 minutes. I felt good, I feel good now.
Keep the streak alive!
Cardio Calories 716
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