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C25K W4D2

Friday, June 11, 2010

I decided after some thought yesterday that I was going to take my run intervals down to 5.8 from 6.0! Logic being that with all the additional cardio I'm getting I believe it's just too much for my body to handle! After the training is over and I'm focusing strictly on running I'll work on those 10 minute miles!

Of course I went into today coming off disappointment from D1, but determined regardless! Boy did that determination pay off because at the end of the 2nd 5 min interval I could have kept going! emoticon I'm sure it could have something to do with a bit slower speed, but determination is my story and I'm sticking too it!

Here's what today looked like! Own Zone HR Range 160-173

1-5 Walk 4.0
5-8 Run 5.8
8-9:30 Walk 4.0
9:30-14:30 Run 5.8
* Note~HR never hit 160 until the 11:30 mark of this interval and at interval end was 163
14:30-17 Walk 4.0
17-20 Run 5.8
20-21:30 Walk 4.0
* Note at end of interval HR was 170
27:30-30 Walk 4.0

Results Avg HR 150, Max HR 171, Calories burned 268, Miles 2.48

Overall I think this is a much better pace for me at this time!

  Member Comments About This Blog Post:

EMSMOMME 6/11/2010 9:03PM

    Way to go Dawn!!

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ITISSPARKTIME 6/11/2010 1:52PM

    I'm glad you opted to slow your pace. When you think about it, we do put our bodies through so much trying to get fit and healthy...then guess what happens? We LIKE it! emoticon Then, we want to do more and more, bur our bodies are only human after all.

Great run today, Dawn! I'm sorry I didn't mention 5K Friday until late today. LOL If I would not have had such a hard time getting going this morning I would have posted from home and everyone would have seen it bright and early! (Bad Becky!)

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ELISELOVE1 6/11/2010 1:35PM

    emoticon emoticon

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Weekend Challenge #6...Getting to the Core!

Thursday, June 10, 2010


emoticonEach serving of freggie consumed 1 point (no maximum)
emoticonEach color you incorporate into your day 1 point (maximum possible 5/day, 1 ea color)
emoticonFor each day you get a Full Rainbow you get 1 bonus point! (maximum bonus 5)

emoticon1 point for 50 reps of a core exercise ( 3 pt maximum)

Friday: F 13, C 5, R 1, Core 3 ~ Total 22
Saturday: F 15, C 5, R 1, Core 3 ~ Total 24
Sunday: F 10, C 5, R 1, Core 3 ~ Total 19
Monday: F 14, C 5, R 1, Core 3~ Total 23
Tuesday: F 19, C 5, R 1, Core 3 ~ Total 27
Total Freggies: 100~ Total Core: 15~ Total Points: 115

  Member Comments About This Blog Post:

FITNESSWORKS48 6/10/2010 8:00PM

    I like this. Think I'll have the Bombshells do this challenge this week. Thanks

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C25K W4D1

Tuesday, June 08, 2010

Once again I completed this on the treadmill! I didn't want to wait for DH to get home and do it late because I had other cardio workouts to complete and wanted a fresh set of legs! This week run intervals bump up to 3 min and 5 min with decreasing walk time between and I was ready....so I thought! Physically my legs were tired when I started out, but I know all to well that my mind can push past that a bit into training, but I guess not this time! I'm a little disappointed because the very thing that I preach about this training got the best of me today..."Mind over Matter"! So I'm here to admit that I let my mind talk me into splitting the last 5 min run interval and walk a minute! I contemplated this decision for the first 2 minutes of the interval and even thought about just bumping down the speed, but NO...instead I chose to walk! Once I started running again I was disgusted with myself because I knew I could have done it and if nothing else could have just bit the bullet for the second half at a slightly slower pace! Live and learn I guess, but be forewarned I will not allow myself to repeat this again because now I'm even more determined to prove something to my mind!

Here's what today looked like!

1-5 Walk @4.0
5-8 Run @ 6.0
9-9:30 Walk @ 4.0
9:30-14:30 Run @ 6.0
14-:30-17 Walk @ 4.0
17-20 Run @ 6.0
20-21:30 Walk @ 4.0
21:30-24 Run @ 6.0
24-25 Walk @4.0 (stupid mind :D)
25-27:30 Run @ 6.0
27:30 - 31 Walk @ 4.0

Avg hr 156, Max hr 171, Calories burned 290, Miles 2.304 (mileage includes w/u walk but not c/d)

  Member Comments About This Blog Post:

MUNCHIE718 6/10/2010 3:25PM

  Don't beat yourself up about that last interval. I agree with KFQUILTER- you may want to slow down a bit if you are having trouble finishing the intervals. Try 5.5 & 3.5 & see how it goes. Speed will come in time. Right now you are building your endurance.

Good luck!

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ITISSPARKTIME 6/9/2010 12:15PM

    If you read my blog, then you know I almost did the same. Thats ok. Next run, I KNOW you will do it because you are so determined. With the weekend challenge and all, your body could have just been too tired to make it through. Better safe than sorry, right? Now you get a rest day and Friday you will ROCK that run!

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*ERICA* 6/9/2010 9:10AM

    Keep up the good work! You can do it!

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KFQUILTER 6/8/2010 4:09PM

    your doing great. I have graduated from C25K and have started running 3.25-3.5 three times a week. I have completed one 5K and signed up for another. Might I suggest that you slow down your running speed on the treadmill. I run between 4.9 and 5.2. I was running faster at first and developed shin splints as well as not being able to run it all. This might help. Good luck. I know you can do it. emoticon

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June Goals... Week 1 Progress

Tuesday, June 08, 2010

The Calories burned daily goal that I set for June has proven to be a bit of a learning experience! Over the week I've discovered that approximately 90 minutes of various exercise is where I need to be to end up hitting 583 calories burned! While at times 90 minutes is frustrating, striving for calories burned has shifted the focus from the specific number of minutes needed which is a nice change of pace, and knowing that when I hit 583 I was done for the day has been a big motivator. Trust me that there have been days that I did not want to do one more minute, burn one more calorie but having posted the results daily in my signature line has kept me moving onward....most days far exceeding the goal!

Here's how the first week shaped up!
June 1: 592
June 2: 648
June 3: off day ( 742 bonus calories burned gardening)
June 4: 873
June 5: 603
June 6: 761
June 7: 834
Week 1 total: 4311 ( 5053 w/ bonus burned)

One week isn't going to tell me much about how the scale will react to this approach, but I'll continue to log both planned and bonus calories burned for the remainder of the month! Hopefully it will give me a clearer indication of where I need to be and a little scale cooperation wouldn't be bad either! emoticon

The first couple comments confirmed my suspicion that I should have included some CI and Differential information so I have it all in one place weekly!

CI June 1 - June 7: 9125 Calories
Differential June 1 - June 7: 7541 Calorie Deficit
Weekly Weight loss: Wednesday June 9 ~ -2.4

  Member Comments About This Blog Post:



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ABRANDNEWME09 6/8/2010 4:03PM

    Great job! emoticon

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KALISWALKER 6/8/2010 12:25PM

    Wow 90 minutes a day is great! Thanks for the inspiration, I did 72 yesterday but will see what I can do today.

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    Great job on meeting your goal! I too am curious to see how the scale reacts. You know, I know people say 30 minutes of cardio is plenty but I have found that my body needs at least 40 - 45 mins of cardio to loose weight. Which makes sense I guess since I need to burn the extra calories to get the deficit.

Good luck!

Comment edited on: 6/8/2010 9:21:52 AM

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WINKERDINK 6/8/2010 8:52AM

    I'm curious to see how this plays out on the scale. Did you add more calories or stay with your normal amount?

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C25K W3D3 x2...And my first ever Road Run

Sunday, June 06, 2010

For those who don't already know I've been doing all my training on the treadmill. Even the last time I graduated the program I never hit the road for fear that I wouldn't live up to my OWN expectations...I tend to be a little goal oriented! emoticon

I laced up my trainers, ready to hit the treadmill and glanced out the window as I often do at the 1 mile road directly across the street. Something just told me that I needed to go out there and hit the pavement! I paced, contemplated, paced some more, jotted the intervals in ink on the top of my hand, and paced a little more... anxiety even overcame me at one point!

I've heard so many times that running on the road is so much harder than the treadmill and have let that fear of not being able to accomplish the same time/speed keep me locked in the basement! Even though I've always set the treadmill to a 2% incline, I still fear even that wouldn't be enough to compensate!

Finally after seeing my panic DH said "I'll go with you"... Oh no, now what was I gonna do, I had no way out...it was now or never! To be quite honest a little more fear hit because he's 6'4" and while he doesn't exercise or train I know that his pace is much faster than mine! So I sucked it up and off we went! I had my HRM strapped on, intervals written out, but no way to know what my pace was. Here's what happened with that run!

5 min W/U walk, 90 sec run, 90 sec walk 3 min run, 3 min walk repeat intervals! 1.94 miles in 22:52! Avg HR 148, Max HR 169, 199 Calories burned! At one point during the 3 min run I said "I can't do this" and DH pushed me through, I found that I was gasping for air much more than I do on the treadmill, but yet my legs felt much stronger!

I was a little disappointed when I got back to the house....why was breathing so much harder? Can you say Mind over Matter, yep I know that was it!

I couldn't just leave it at that... I had to know exactly how this run compared to my normal training, so hit the treadmill and did the same exact thing using the pace that I generally do.

Here's what happened with that one 5 min W/U walk, 90 sec run/90 sec walk/3 min run/3 min walk, repeat intervals using 4.0 w/u, 6.0 runs, 4.0 walks! 1.808 miles in 22:52! Avg HR 150, Max HR 167, 203 Calories burned. Even being this was the second training of the day I wasn't as out of breath during this treadmill training...matter of fact after I collected all the comparison data I added an additional 5 min run interval in prep for W4 training!

Obviously based on all this comparison info the Road Run was a bit faster, HR stayed pretty close to the same avg and max which just confirms for me that catching my breath on the road really was a mind game from fear! I'm glad that I took the leap and tackled the fear...DH says the next training day is gonna be a Road Run too, I'm not so sure about that one though! emoticon

  Member Comments About This Blog Post:

DOOBRIE 6/7/2010 5:15PM

    Interesting comparison Cookie. Great your DH went with you - what a sweetie!


Comment edited on: 6/7/2010 5:15:51 PM

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    emoticon You are emoticon


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EPOLLEY06 6/7/2010 11:45AM

    WTG! That's great training and times!! Keep up the good work!

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2BLEAN_N_FIT_AZ 6/6/2010 8:16PM

    I guess you never know what you're made of, till you push yourself out from your safety net to the unknown as you did. What a major giant step..errr...running step you took and succeeded...not that I ever had any doubt. Do you think you were starting to hyperventilate with the anxiety of running on the road and with your DH?

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NOTFATCAT 6/6/2010 7:39PM

    Ha. My first 5k today so I know exactly what you are talking about.

I got about 1/4 mile into this run/walk and thought, Dear God, what have I done? Then I changed my breathing pattern and pushed on. I was scared since I am not a runner, didn't train to run, and was wearing walking shoes, not runners.

But, I did it. Came in 62 out of 307.

Good for you. To experience something different and which you are uneasy. These things make us what we are.

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DECKEREC 6/6/2010 7:27PM

    emoticonYou did amazing!

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INCUBATOR 6/6/2010 6:46PM

    WTG Dawn! You tackled your fear! Proud of you! At least now you know you have options! And who knows, once you get used to it, you may prefer the changes in scenery!

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WINKERDINK 6/6/2010 6:09PM

    I think you are a rock star! emoticon

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    emoticon Dawn!!! I know you were worried about that first road run so congratulations on getting past that!!! It's great that your DH went with you. Yep, after that there's pretty much no turning back. LOL

My heart rate tend to be more elevated on my outside runs too and I know if it because of my breathing. On the treadmill I think I really have nothing distracting me except my music, so I can concentrate on getting my heart rate down and slowing my breathing. When I'm running outside ( its usually on concrete so its not a "road run" per se) I am aware of cars, people...dogs... so my breathing tends to be all over the place. Not to mention if DH or one of my sons is with me...then I'm talking and not paying attention at all to my breathing. LOL

You did great though! I think you're DH is right and you should venture out on the "road" next run too... if its not too hot that is. emoticon


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RONIE11 6/6/2010 3:39PM

    Thats wonderful I thought that being on the road would of been easier I guess it just depends on the person or people you talk to... You did great!!!!

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