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C25K W2D2

Friday, May 28, 2010

I purposely schedule training days for Friday because it's 5K Friday in the Forest and I can push myself with extra intervals to get the full distance in! However today I had to push a bit farther because of our weekend challenge which consists of a minimum 45 minutes cardio!

Here's what today looked like:
Overall I completed 11 run intervals 90 sec @ 6.0 and 11 walk intervals 2 min @ 4.0...not including the 5 min 4.0 warm up walk however the w/u is included in time/mileage figures!

During the 10th run interval I was nearing the 5K marker so I pushed that interval a bit longer and reached 3.1 at 38:40....continued running till the 39 minute mark and then resumed normal intervals for the remaining 6 minutes! Total training 45 minutes 3.57 miles

I was feeling good when I finished! Looking at the HRM I was surprised to see that my HR reached 175 at one point, not for long and this was during the last couple run intervals! The Avg HR came out to 154.... Range is 148 -163 so pretty close to middle of the road! Next training scheduled for Sunday!

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ELISELOVE1 5/29/2010 8:07PM


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Weekend Challenge #4... MAY and The 2nd Half

Thursday, May 27, 2010

emoticonChallenge runs FRIDAY - MONDAY!

M - Maintain your Calorie Range by Staying in your Nutritional ranges each day (5 points)
A - Apples and Broccoli - Get in at least 5 servings of Freggies each day (1 point per serving max 8 points a day)
Y - You Must Hydrate - Drink at least 8-8oz glasses of water daily (1 point per 8 oz glass, max 10 points a day)

Bonus - Every day you Max out you get an extra 10 points bonus.
Possible Daily Max Points:33

M - Fri 5, Sat 5, Sun 5, Mon 5
A - Fri 8, Sat 8, Sun 8, Mon 8
Y - Fri 10, Sat 10, Sun 10, Mon 10
Bonus - Fri 10, Sat 10, Sun 10, Mon 10
Total Points: 132

emoticonThe 2nd Half

45 points for completing 45 minutes cardio FRIDAY - MONDAY
1 point bonus for each additional minute above 45

Fri - 45 Points, 30 Bonus Total: 75
Sat - 0 Points, 0 Bonus Total: 0 planned (got 137 min of golfing though)
Sun - Points, Bonus Total: 0 planned (got 120 min of gardening though)
Mon - Points, Bonus Total: 0 planned (got 150 min of gardening though)

Total 2nd Half Points: 75 Total


C25K W1D3 and W2D1

Wednesday, May 26, 2010

I combined these together because I ended up doing them on back to back days! While I try not to do that, my weekend didn't allow for Sundays scheduled training since I spent 16 hours over 2 days removing and replacing mulch...Let me tell ya that my hamstrings were not happy!

W1D3 - kept the same 4.0 w/u and walks and 6.0 runs! I could feel my hamstrings tight and hurting as soon as I started, but they seemed to stretch as I progressed through! I had much more in me at the end of the intervals!

W2D1 - I knew as soon as I started that this was gonna be a long training session! Each of my legs felt like a ton. I had already completed 2 stationary rides and was still feeling the effects of the weekend gardening and previous days run! Continued with 4.0 w/u and walks and 6.0 runs, but seriously thought about slowing the runs down a bit! Then I pictured a sign... "Stand up and Finish what you started" ...Bob Harper! I knew I was mentally strong enough to overcome the physical, so I pushed forward! By training end I was proud that I continued on and broke the mental barrier, but I will tell you that I'm thankful today is an off/rest day... time to recover!

  Member Comments About This Blog Post:

KALISWALKER 5/27/2010 1:10PM

    What great exercise! I feel good when I work hard.

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DOOBRIE 5/26/2010 4:29PM

    Phew Cookie - I feel worn out after reading that!

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APATRICIAO521 5/26/2010 11:15AM

    Congrats on your C25K progress! WooHoo!!

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ITISSPARKTIME 5/26/2010 9:18AM

    Yay Dawn!! I did think about that yesterday....that you had done all that gardening, plus stat bike...I hoped the run wouldn't be too much. But, you did it!!! That is awesome!

I took this morning off of exercise too. I might take a walk this evening or go to the gym and do some elliptical but I did some upper body ST on Monday and my muscles FEEL like they need some rest. So I am going to listen!

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C25K W1D2

Friday, May 21, 2010

Some of you know that I started this training again a few weeks ago after graduating the program last year! It would have been W4D1 for me, but I decided to go through the training with a virtual buddy and go back since she had just started! emoticon Becky!

Today was Pixie 5K Friday and I wanted to get the entire thing done while doing the training! So after the scheduled intervals were complete I continued on with them until I reached 3.1 miles.

Since all my training will take place on the treadmill, I've set it to a 2% incline! After graduating again, I plan to go back a few weeks, take my runs to the road, work on endurance and speed to prepare for my 5K in August!

Today looked like this: Warm Up walk of 5 min @ 4.0, Run intervals of 60 sec @ 6.0, and Walk intervals of 90 sec @ 4.0! My last walk interval was slightly shorter than 90 seconds, but I had reached the 5K so I was satisfied! Time 39:35. I didn't complete any additional cool down walk and I probably should have, but I was crunched a bit for time!

Both Becky and I plan to blog our daily training as a way to keep each other on track....so stay tuned! Next one coming Sunday!

  Member Comments About This Blog Post:

KALISWALKER 5/25/2010 3:34PM

    I know I would do the same thing for a buddy. Enjoy your training.

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ITISSPARKTIME 5/23/2010 8:19PM

    Ooo, you are going to be so ready in August! Thanks for restarting the program with me, partner. Thats an excellent time for a 5K! I'm off to blog about my 1st week. emoticon

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    WTG!! You are doing great!

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DANIELWIFEY 5/22/2010 7:28AM

    Way to go! That's a great 5k time!!!

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SWEETPEA05 5/21/2010 10:48PM

    I need to do this training. I have done 3 5K's in the past 6 weeks and haven't did any training. I have bettered my time with each one but nothing like time above. Way to go!

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2BLEAN_N_FIT_AZ 5/21/2010 10:21PM

    Your approach is practical and organized. A plan in place is a plan that will succeed! Great job!!!
I do envy you, my knees won't let me run, I do get in a jog now 'n then and even that feels freeing. So I will 'run' with you in spirit!

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Weekend Challenge #3... CICO

Thursday, May 20, 2010

Calorie Range: 1260- 1610
~CI Points
Friday~ 2 ~ pts
Saturday~ 2 ~pts
Sunday~ 2 ~pts
Monday~ 2 ~pts
Tuesday~ 2 ~pts

~CO Points:
Friday~ 2 ~pts
Saturday~ 2 ~pts
Sunday~ 3 ~pts
Monday~ 3 ~pts
Tuesday~ 2 ~pts

~Bonus Daily Post:
Friday~ 1 pt
Saturday~ 1 pt
Sunday~ 1 pt
Monday~ 1 pt
Tuesday~ 1 pt

~Total Challenge Points~ 27 Points

Friday~ 972
Saturday~ 955
Sunday~ 1715
Monday~ 1423
Tuesday~ 986
CI (Calories In):
2 pts for each day you stay within your calorie range

CO (Calories Out):
1 pt for each day you burn between 100-499 calories
2 pts for burning between 500-999 calories
3 pts for burning 1000-1999
4 pts for burning 2000+.

You can earn 1 pt bonus each day by posting your CICO in the Pixie thread! Maximum 7 points possible per day! When posting your points on the thread daily, let us know how you burned your calories!

  Member Comments About This Blog Post:

EPOLLEY06 5/21/2010 4:14PM

    Great idea!

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