Advertisement -- Learn more about ads on this site.


    STLMARY   11,860
SparkPoints
10,000-14,999 SparkPoints
 
 

Time to Spark it up!


Monday, March 08, 2010

I've been a bad, bad girl the past several months. I really lost focus starting about last Halloween, a couple of long business trips, the holidays, it got ugly fast. I don't even WANT to get on a scale (although I will, I tried this morning but it's been so long I didn't even realize that the batteries on mine were dead!)

If how my clothes fit are any indication though, I'm up at least 10-15 pounds from last summer. Ugh.

So, with the new lovely weather and some motivation from my wonderful husband who has been faithfully tracking all his food for the last couple of weeks AND exercising, I'm finally ready to hit it again.

I've been doing an online program called 200 Sit ups a Day, and I'm about 3 weeks into it (I'm up to 120 now) and realized that that's a good way to start. There are several programs on the same site, 100 pushups, 200 squats, etc, that all have 6 week interval programs to get you to that point. I've also got a wonderful 13 week Learn to Run program that I successfully got through a few years ago, and that had me running 3 miles at a stretch 3-4 times a week.

So, here's the ambitious part.... we're going to do them. ALL. We've broken them up and put them on the calendar, and if all goes well by the time the kids are out of school in June I'm going to be feeling MUCH better about my fitness level.

We'll see how it goes. But I'm definitely motivated, I got up and went to the gym already this morning and put in 20 minutes on the elliptical just to rev up my engines, in fact I liked that so much I'm going to do it every non-running day. :) It helps that there's a gym here at work. And I've tracked my food! Haven't done that in months!

Tomorrow is sit ups and squats. Woo hoo!



www.twohundredsitups.com
/
SHARE

Member Comments About This Blog Post:
OAKBORN 3/12/2010 7:55PM

    You inspire me girl! I knows you can do it, being someone who doesn't run from challenges in her life!

About tomorrow, I really have stuff I need to get done before Markle and I disappear overnight for our 23rd anniversary.

I'm gonna check out those websites!! emoticon emoticon

Report Inappropriate Comment
STLMARY 3/8/2010 5:00PM

    It's nice to hear that it wasn't just me. ;)

It's just a text file, I'll paste it right here below for you. You just run three times a week, take a day (or two) off between runs, and it gradually works you up to running for about 45 minutes straight. I don't run fast, but I can run for a LOOONNNNNGGGG time after working through this plan. Good luck!!

13 Week Learn to Run Program

Always walk 5 minutes slow and easy to warm up before each session and again to cool down after each session:


Week 1

Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2

Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3

Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 - EASY RECOVERY WEEK

Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.

Week 5

Session 1 - 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 - 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 - 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.


Week 6

Session 1 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7

Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.


Week 8 *EASY RECOVERY WEEK

Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Week 9

Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute.
Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.


Week 10

Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute.
Run 30 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute.
Run 10 minutes.

Week 11

Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute.
Run 10 minutes.

Week 12 *EASY VOLUME WEEK

Session 1 - 60 min. Run 50 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute.
Run 10 minutes.

Week 13

Session 1 - 50 min. Run 40 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: Run as you feel, have fun, and take care not to start out too quickly.


Congratulations
!
emoticon

Comment edited on: 3/8/2010 5:01:36 PM

Report Inappropriate Comment
SCULLY722 3/8/2010 4:32PM

    Hi there!

I too must confess that I have been a bad, bad girl. Last summer I did the Optifast program and lost over 40 pounds. Then the holidays hit, and so far I have gain back half of what I've lost.

I'm interested in learning how to run, and saw that you had mentioned a Learn to Run program. I was curious if it was a book, CD, DVD, etc? My husband likes to run, and I've never done it before, but thought it would be a good activity we could do together.



Report Inappropriate Comment

Add Your Comment to the Blog Post


Log in to post a comment.