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RISENABOVE's Recent Blog Entries

C25K W5D1...Oh yeah!

Tuesday, June 15, 2010

Today was emoticon! Right from the start this morning I was ready to take on the treadmill and rock this run! Week 5 bumps up to three 5 min runs with 3 minute walks between. Funny as it seems, I find these longer intervals much easier than the shorter ones of week 4 because I can get into a breathing pattern and maintain it rather than so much stop/start!

Here's what today looked like:

1-5 Warm up walk @ 4.0
5-10 Run @ 5.8
10-13 Walk @ 4.0
13-18 Run @ 5.8
18-21 Walk @ 4.0
21-26 Run @5.8 (2.20 miles)
26-30 Cool down walk @ 4.0 (2.45 miles)
emoticonWait... I couldn't just stop there with the anticipation of 8 min runs coming Friday and a couple days off training SO....
30-38 Run @ 5.8 ( hit the 5K mark at 36:45) (3.24 miles interval end)
38-42 Cool down walk @ 4.0 (3.50 miles)

HR Range 145-162....Avg hr 152, Max hr 172, Calories burned 382!

I'm feeling emoticon about this weeks runs and excited to tackle the 8 minute intervals on Friday!

  
  Member Comments About This Blog Post:

EPOLLEY06 6/17/2010 7:42PM

    emoticon

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EARTHANGLB 6/16/2010 9:17PM

    way to go! i did this same run today too, after taking a month off, phew! i think a big part of my problem is getting a correct breathing pattern in. how'd you figure out what to do?

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AMAZINGAMY14 6/16/2010 5:29PM

    emoticon emoticon emoticon

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ITISSPARKTIME 6/15/2010 2:34PM

    emoticon Look at you pumping out that 8 min run! Go Dawn!

Can I just say, you are totally going to rock your 5K in August! I'm so excited for you! it occurred to me I never answered your question about when ours is. It's on August 7. It will be super hot by then but it starts like at 7 am so hopefully its not too bad.

Looking foward to day 2! emoticon

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WINKERDINK 6/15/2010 2:07PM

    You are amazing m'dear! emoticon

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June Goals...Week 2 Progress

Tuesday, June 15, 2010

Still going strong with 583 calories burned 6/days! Motivation is still high and Week 1 brought about a 2.4 pound loss when I stepped on the last scale Wednesday! A welcome sight considering I've been pretty much stuck at the same weight for a few months now! I won't know about Week 2 scale results till tomorrow, but here's how the second week calories burned shaped up!

June 8: 806
June 9: 645
June 10: off day ( 0 bonus calories)
June 11: 847
June 12: 725
June 13: 752
June 14: 623
Week 2 total: 4398

CI June 8 - June 14: 9284 Calories
Differential June 8 - June 14: 6755 Calorie Deficit
Weekly Weight loss: Wednesday June 15 ~ -1.2 pounds (was down more earlier in the week, so looking for a good weigh in next week too!)

I'll continue to allow myself 1 high range day a week and stay low/mid range the remainder!

  
  Member Comments About This Blog Post:

EPOLLEY06 6/17/2010 7:43PM

    emoticon

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BARBBF 6/15/2010 11:50AM

    emoticon emoticon

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C25K W4D3

Monday, June 14, 2010

Pretty much waited unitl the last minute last night to do this training! I really wanted to just wait, do it today and then complete back to backs, but I sucked it up at 9:30! I feared that 1) not really WANTing to do it and 2) that it being so late I would not have the right mindset, but I surprised myself!

Here's how today went

1-5 Walk 4.0
5-8 Run 5.8
8-9:30 Walk 4.0
9:30-14:30 Run 5.8
14:30 -17 Walk 4.0
17-20 Run 5.8
20-21:30 Walk 4.0
21:30 - 26:30 Run 5.8
26:30 - 30 Walk 4.0

I was miffed during the second 3 min run because I yanked the magnet off the treadmill, having to start the time and mileage over, so I have no idea what the distance was other than D2 figures!
Avg HR 147, Max hr 168, Calories burned 257, Miles based on Friday 2.48!

I think I've pretty much decided to continue running on the treadmill until this training is over !(unless I get some miracle moment that takes me outside for a day) I then plan to go back to W5 and complete the training from there on the road and finish it up before the Race on Aug 28th!

  
  Member Comments About This Blog Post:

AERICKS0909 6/15/2010 12:36PM

    You are fantastic! Keep up the hard work!

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RAYLINSTEPHENS 6/14/2010 12:47PM

    Awesome!

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WINKERDINK 6/14/2010 8:45AM

    Proud of you babe! Running at 9:30! Were you wired for the rest of the night? emoticon

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ITISSPARKTIME 6/14/2010 8:10AM

    emoticon Dawn! I hate it when something happens and I don't get an accurate read on my mileage. I like to know exactly what I did! Way to push through!

I think your plan sounds good. As long as you do some running on the road before the race you should be good. You don't want to be hella surprised like me when you're going up your first "hill" or something! LOL

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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
21:30-26:30
* 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

emoticonFRIDAY - TUESDAY

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)
Red
Yellow/Orange
White/Brown
Green
Blue/Purple
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:

TRESSA48 6/10/2010 8:00PM

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

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