TANYAP71   17,214
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Running.... without a plan

Tuesday, May 15, 2012

How do people train to run? How does that differ from those who run to change body composition? Can the 2 be meshed?

As I've talked about, I've just started running. About 10 days after I first ran I decided to run a 5K in a week. My trainer told me to walk/run intervals for 30'-45' 2-3 times a week. Basically that's what I did. The walk was truly walking because my run was barely running. As I ran more the walk was a fast walk or a slow jog and the run felt like running (although I'm sure for most it's jogging). I was doing intervals because I didn't have the stamina to run for long. Then I ran the 5K and realized that I could run for at least 1.5 miles straight. :-) So now I'm torn. I'm not sure how to BOTH change my body comp (lose fat, especially belly fat) AND train for any 5K I might decide to do.

Today I decided I'd do a combo approach. I'd do jog/run intervals - 2 minutes at jog, 2 minutes at run, back and forth, until my heart rate didn't recover enough in the jog interval at which point I'd just stick with jogging until I hit 3.5 miles or just HAD to stop. Today I hit 2 2/3 miles and then walked until I hit 3 miles. That's the longest I've ever run :-)

Have any of you done intervals on a treadmill? The ones at the gym don't have any interval programs so I'm thinking of doing this:

2' 5MPH
2' 5.5MPH
2' 5MPH
2' 6.0 MPH
2' 5MPH
2' 6.5 MPH
2' 5MPH
2' 7.0 MPH
2' 5MPH
2' 7.0 MPH
2' 5MPH
2' 7.0 MPH
2' 5MPH
2' 6.5 MPH
2' 5MPH
2' 6.0 MPH
2' 5MPH
2' 5.5 MPH
2' 5.0MPH
cool down

That would have me finishing in under 45' which is the max amount of time my trainer wants me running per run. Today I got 1 7.0MPH interval in and then my heartrate stayed above 160 so I just stayed at 5MPH for the rest of my run. I don't know whether that means I should keep my top interval 6.5MPH and work to complete the intervals. Or, knowing that I CAN run at 7 MPH, I should do more runs like today where I do intervals until my heart rate is high and then run the rest of the distance at a slow pace.

YTD: 29 miles

  
  Member Comments About This Blog Post:

SEATTLESIMS 5/15/2012 6:24PM

    I think you have the right approach.. I was going to say that interval running should be good at reducing body fat too!
I typically only do intervals on the treadmill. I find it hard to push myself that hard on an outside run.
I usually warm up with a nice pace 5.5 or so and then do sprint intervals for only 1 min, some only 30 secs! with a walk recovery depending on how hard it was.
I've seen some "Tabata" lately with the 20 sec sprint, 20 sec walk, 20 sec warm up jog to the next 20 sec sprint. I've tried that, and it can be fun and challenging.
Good luck figuring what works best for you!
Oh, I think any interval work you do will help you train for that 5K no problem!
Go for time, or Go for distance.. I found I could reach the 5k distance on interval work.. so I'm covered in terms of distance, and the interval work will make your pace faster!

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DAWNFIRE72 5/15/2012 2:08PM

    I don't really have a running plan but I prefer to jog slowly for the entire length rather than do it in intervals. I am pretty sure that doing intervals would burn more calories but I have never really gotten over the whole you MUST RUN the whole distance that was drilled into us in P.E. classes in high school.

Good luck and keep us in the loop on how your running training is coming together.


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DRKYASHI 5/15/2012 10:17AM

    emoticonSounds like a good plan! Keep us posted on your progress! emoticon

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There's No Medal for Being a Food Martyr

Monday, May 14, 2012

I splurged yesterday and I'm not ashamed of it. I don't feel like a failure. I went right back to healthy habits today. Seems some think that that's just not possible. For me it is part of a balanced life.

My big splurge was partaking in chocolate fondue with cake and fruit dippers. This is a dessert I love and which my family chose to make part of Mother's Day. It seems some would have me refuse to enjoy it with them.

I don't get it. Do I get a medal for eating clean 100% of the time? Do I get a medal for crushing their giving spirt? Do I get a medal for being a food martyr? I do not.

I have a life. That life involves celebrating with people who don't always make the healthiest food decisions. And, you know what, there is room in MY way of living to splurge with them every once in a while.

Today it's back to normal routines but with the memory of a wonderful treat given by people who love me, received gratefully and enjoyed.

  
  Member Comments About This Blog Post:

LBFROMBUFAD 5/14/2012 4:25PM

    That sounds SO mentally healthy! I love it -- it's all about balance!

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CONFIDENTLY_FIT 5/14/2012 4:24PM

    YEAH!!!!!!! Way to go!!!!!
So happy for you:)
Glad you were able to enjoy without guilt and that you had a great Mother's Day!!!!

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And I said I'd never run....

Saturday, May 12, 2012

Finished my first official 5K in 28:49. My goal was 34. I hoped for 30. I got 28:49. Very, very, very happy.





One of my anxieties about the race was running it alone. But after a while, once everyone spread out, I started trading places with the woman in the pink. We were obviously competing but I felt a lot less 'alone' knowing that someone else was out there trading places with my along the way. Not leaving me in the dust, not being left in the dust.

So... I pushed myself pretty hard in my last 4 runs (the 4 since I decided to sign up for a race) and I've only been running for a few weeks (today puts me at 26 mi total). My knees don't hurt but they feel a bit 'off'... like something over the top of my knee cap is wobbly/stretched out. Maybe that's good, maybe that's bad, but I don't know. It's just different for me. I'm going to do my 2 treadmill workouts this week but I won't push myself so hard and I'll skip my run next weekend. I don't want to push *too* hard and get hurt.

  
  Member Comments About This Blog Post:

CONFIDENTLY_FIT 5/12/2012 9:06PM

    Great job and yes you want to listen to your body:) Knee pain is nothing to mess with.
Enjoy your rest and the other types of workouts you do!

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Love my lower body workout

Friday, May 11, 2012

This month I am strength training 3x a week. I have 2 whole body workouts that I do Monday and Wednesday and I end the week with a lower body workout. All three workouts were designed by my trainer. Monday's is 'ok', except for the weighted side lunges. Wednesday's is not intense enough. But Friday's is awesome. I LOVE the lower body workout!

I am s-l-o-w-l-y losing weight again. More importantly I am s-l-o-w-l-y losing body fat again and I am very happy to see that it is coming off much more evenly this time. As I was finishing up The Female Body Breakthrough the readings through my hands were down around 17.5 and through my feet around 19.5. This time they are much closer together. It will be interesting to see if they stay that way as I drop lower. I stopped working on dropping fat because my ribs were so visible and I really hated how that looked on my upper chest. So far I am not seeing any of that at all AND my thighs and lower tummy seem smaller. This plan just may well be working :-)

  
  Member Comments About This Blog Post:

CONFIDENTLY_FIT 5/11/2012 7:11PM

    I so need to get a body fat measurement done. The scale has not moved but I look and feel much tighter. Not stressing at all about the scale in fact most mornings I don't weigh in. Can't remember the last time that happened.

What types of exercises are you doing for strength? I think I read at one point you were using TRX. Are you still using it?

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SENZ2001 5/11/2012 6:33PM

    emoticon

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5K in 34:00

Thursday, May 10, 2012

Last pre-race treadmill run in. Did a full 5K (3.11mi) in exactly 34 minutes. Intervals of walking 4-4.5MPH and running 6.5-7MPH. I was a little behind Tuesday at the 3mi mark. Still not sure if I will run Saturday or walk/run. I'm leaning towards running the whole time (which probably means no 7MPH spurts as those are TOUGH).

Funny how I slipped into a 6 day a week workout schedule! And I barely even notice. There's just nothing I'm willing to give up. 3x a week strength (I'm WILLING to give up one of those but afraid that if I did I'd lose muscle). 2x a week centergy. 3x a week running. Monday I do strength and centergy. Thursday I run and do centergy. The other days I either run or do ST. One day I rest. I like this.

I wish I would slip back into being happy netting 1500 calories a day. THAT is not happening. I have my fingers crossed that my weight will slowly trend downward even though I'm eating more calories than loseit.com tells me I should for a 1/2 pound (the smallest they program for) loss per week.

Strength training tomorrow and the run on Saturday. I'm at 23 miles run. I'll have run a marathon by the end of the day Saturday. In increments. Over 3 weeks. Crazy to think that people go out and run 26 miles at a go.

My goal for Saturday is 34:00. If I get in at 30:00 or less I will be ecstatic.


  
  Member Comments About This Blog Post:

JENN03275 5/10/2012 7:43PM

    Good luck! Cant wait to hear about it.

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CONFIDENTLY_FIT 5/10/2012 4:23PM

    :) Can't wait to read the recap!


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