Libracorn Chronicles » Fitness

Cool Running : W3D4

Jen — Fri, 06 Aug 2010 13:05:28 +0000

Total Mileage: 2.1 miles (.9 mile jog / 1.2 mile walk)

Total Time: 33:03

Calories: 606

Workout : 5 m warm-up / .25 mile jog /.25 mile walk / .25 mile jog / .25 mile walk / .25 mile jog /.25 mile walk / .15 mile jog / .15 mile walk / walk til 2.1 miles

Walking Rate: 3.5 / Jogging Rate: 4.4

I upped my speed to 4.4 today. I was aiming to run .25 mile in the last section but I couldn’t. So I just went with .15. I still ran .05 more than yesterday. Decent workout although the back of my left heel is a bit sore today. Going to ice it and hope it doesn’t develop into a problem.

Related posts:

Cool Running : W3D3

Jen — Thu, 05 Aug 2010 13:07:45 +0000

Total Mileage: 2.1 miles (.85 mile jog / 1.25 mile walk)

Total Time: 33:40

Calories: 638

Workout : 5 m warm-up / .15 mile jog /.15 mile walk / .25 mile jog / .25 mile walk / .15 mile jog /.15 mile walk / .10 mile jog / .10 mile walk / .10 mile jog / .10 mile walk /.10 mile jog / .10 mile walk /walk til 2.1 miles

Walking Rate: 3.5 / Jogging Rate: 4.3

The humidity is high this morning. I could not get that last .25 mile jog all in one piece so I did .10 three times instead. Breathing hard and took cold shower to cool body down. Was good workout and I sweat a lot. I love sweating when I workout. I don’t particularly like the sweat in the eyes but it feels like I’m actually doing something when I sweat.

On another note, the fat flush shakedown is going well. Today is the start of day 4 and I’m already down 6 lbs.

Related posts:

Cool Running : W3D2

Jen — Wed, 04 Aug 2010 12:58:14 +0000

Total Mileage: 2.0 miles (.8 mile jog / 1.2 mile walk)

Total Time: 32:14

Calories: 600

Workout : 5 m warm-up / .15 mile jog /.15 mile walk / .25 mile jog / .25 mile walk / .15 mile jog /.15 mile walk / .25 mile jog / .25 mile walk / walk til 2.0 miles

Walking Rate: 3.5 / Jogging Rate: 4.3

I’m going to try and workout every day instead of just M-W-F. I might not be able to run every day and may have to change this to weights or something else. But I’d really like to get back in the habit of working out every day.

Today was good even though I had an awful headache most of yesterday. No side effects on the run it seems. Running the distance instead of the time is pushing me and I may just keep this pattern and push the speed up to 4.5-4.7. I figure at this point the object is to get a good workout not run straight out. I think I put too much thought into running for 30 minutes straight. I seem to be better at interval running and pushing myself in the interval rather than just plain running it out. I’m still calling this Cool Running because I’m following their week 3 routine.

Related posts:

Cool Running : W3D1

Jen — Tue, 03 Aug 2010 13:27:43 +0000

Total Mileage: 2.0 miles (.8 mile jog / 1.2 mile walk)

Total Time: 32:33

Calories: 597

Workout : 5 m warm-up / .15 mile jog /.15 mile walk / .25 mile jog / .25 mile walk / .15 mile jog /.15 mile walk / .25 mile jog / .25 mile walk / walk til 2.0 miles

Walking Rate: 3.5 / Jogging Rate: 4.2

I took a week off from workouts last week. Decided to reboot. I started the Fat Flush 2 week plan yesterday and am hoping to keep up enough energy during the next two weeks so I can continue my workouts again. This time I’m tracking distance and not time. I’m going to try and get in at least 2 miles a day – walking the last part until I get to 2.0. I decided to start back up again from Week 3 of the program instead of going back down to Week 1. Week 3 starts with the option to run either time or distance.

Related posts:

Week 6b : Friday : Cool Running

Jen — Fri, 23 Jul 2010 13:00:48 +0000

Day 21 : 5 m warm-up / 10 min jog /3 min walk / 5 min jog / 1 min walk / 2 min jog / 1 min walk / 3 min jog / 5 min walk

Total: 35 minutes - walking (15 min) / jogging (20 min)

I wanted to jog at least 20 minutes today even if it wasn’t 20 minutes straight. So after the first 10 minutes (which I had a hard time with), I decided that I was going to run another 10 minutes – no matter how many times I had to walk in between. My end workout time of 35 minutes wasn’t bad. And I did run 20 minutes today – just not all together.

Funny how just a few weeks ago, I would have been thrilled with this workout. sigh…. once you get a hit on something anything less than it becomes crap?!? Hate when I do that to myself…

So I’ve decided that because of my sluggishness this week (and I think part of it is tied to the heat/humidity outside – I can’t open the door as I had been before), I’m going to stop the workouts for a few weeks and go through the Fat Flush plan again. Then I’ll come back and try the Cool Running from the start but upping my jog speed a little – that way I’ll also have somewhere to go – drop – when I can’t run the full speed.

I did the Fat Flush plan back in May for two weeks and lost 10 pounds on it. It really helped clear out the middle section of my body – my stomach wasn’t bloating and I felt better in general. So I’ve prepared my shopping list today for getting myself back on the plan.

Related posts:

Week 6b : Wednesday : Cool Running

Jen — Wed, 21 Jul 2010 12:42:05 +0000

Day 20 : 5 m warm-up / 10 min jog /2 min walk / 3 min jog / 2 min walk / 2 min jog / 4 min walk

Total: 28 minutes - walking (13 min) / jogging (15 min)

I’m not sure what is up with me this week. I didn’t have a break in my weeks but this week kicking my ass. I wasn’t even able to jog week’s 6 program today. After I was done, I had a bright red face (like I do when I push myself that extra bit). But I wasn’t “pushing” today. I was just trying to survive today’s workout. blah.

So… I think I’m going to keep a plateau for awhile here and try to push through this that way. I’m not really ready to move on to week 7′s (running 25 min straight) and I’m not even doing week 6 this week. So I think I’m just going to try and make sure I’m running 15 minutes. I thought I got in 20 but then when I went back and figured out my time, I realize that I only got in 15 running. I’d like to be consistently running 20 minutes each workout. So for now, I’m going to drop the Cool Running workout plan and try to get 20 minutes of running for the next two weeks. Then I’ll come back to the Cool Running week 6 and try it again.

Hoping to running as 5m warm-up / 10 min jog / 5 min walk / 10 min jog / 5 min walk but I might have to break that 2nd 10 minutes up into two 5′s. Not sure if it’s me or if it’s the heat or what the hell is going on. Just not with it this week.

Related posts:

Week 6b : Monday : Cool Running

Jen — Mon, 19 Jul 2010 12:14:15 +0000

Day 18 : 5 m warm-up / 10 min jog / 3 min walk / 10 min jog / 5 min walk

Total: 33 minutes - walking (13 min) / jogging (20 min)

Instead of moving onto week 7, I am going to repeat week 6. And today, I didn’t even do that. My legs were just not working today. ugh… My shins started bothering me halfway through – after I walked the 2nd time – so I decided instead of pushing myself through the pain, I would back off. I usually will push through the pain which has a way of backfiring on me and become a nagging pain going forward. I do not want that to happen. So I changed up my routine today.

Today: 30 minutes – 5 m warm-up / 10 min jog / 3 min walk / 4 min jog / 2 min walk / 4 min jog / 2 min walk

Not what I was hoping for. Today was supposed to be week 7 – running 25 minutes each day. But I just didn’t have that in me today. After the first 10 minutes it was in my head more than body so I walked 3 minutes – then it was in my body. Ironically it’s the walking that effects my shins the most. arghhhh… Not quiting though. I’ll be back on Wed hopefully on track again.

Related posts:

Week 6 : Friday : Cool Running

Jen — Fri, 16 Jul 2010 12:47:00 +0000

DONE!

Day 18 : 5 m warm-up / 25 min jog / 5 min walk (added)

Total: 35 minutes - walking (10 min) / jogging (25 min)

I knew today was going to push me so I made sure to play my music this morning. I have been running silent – no music at all – which is a bit odd for me anyway. But with having to run 25 minutes straight today, I knew I was going to need some music to get me through the last 10 minutes.

I did it! woo hoo! The last 5 minutes was tough. I ran at my normal 3.9 pace. I ended up with the highest cal burn at 627 but I also had the highest overall minutes at 35 so it balances out. Next week the program changes and today’s run becomes the norm for the week. Yikes… not sure about that. But I’ll try it.

Related posts:

Week 6 : Wednesday : Cool Running

Jen — Wed, 14 Jul 2010 12:54:37 +0000

DONE!

Day 17 : 5 m warm-up / 10 min jog / 3 min walk / 10 min jog / 5 min walk (added)

Total: 33 minutes - walking (13 min) / jogging (20 min)

I went back to my original pace today. After Monday’s speed change fiasco, I decided to just finish this first 9 weeks at the same pace I’ve been walking/running and just try to build up my endurance. :) So I stayed at a 3.9-4.1 running speed and 3.3-3.5 walking speed. I still had around the same cal burn at 589 cal with a 2.15 distance which I’m happy about. I guess from here to the end of this 9 week session, it looks like I’ll be able to hit at least 2 miles during each workout.

Friday is going to be hard… 25 minutes of straight running. Yikes. Although I can’t believe I’m here at this point and my shins aren’t killing me! Yay me!

Related posts:

Week 6 : Monday : Cool Running

Jen — Mon, 12 Jul 2010 13:03:15 +0000

DONE!

Day 15 : 5 m warm-up / 5 min jog / 3 min walk / 8 min jog / 3 min walk / 5 min jog

Total: 29 minutes - walking (11 min) / jogging (18 min)

I finished the workout but I was not able to run all 8 minutes or the last 5 minutes. I changed my speed trying to get closer to the 10 min mile jog – which I’m not even close. The first 5 min jog, I was running at 4.9 when I have been jogging at 3.9. Big difference. When I got to the 8 minute section, I walked 2 minutes of it but kept my speed at my jogging speed. I had brought my jog speed down to 4.0 for those sections. I walked one minute of the last 5 but again kept my speed the same. Monday is hard enough – getting back in the groove after two days off – but then add a speed change… so not a good day as far as keeping my jogging up for the total time. My time ended up being

Total: 34 minutes – walking 19 min / jogging 15 min- I walked an additional 5 minutes at the end.

BUT… my over distance and calorie burn had a good day. I haven’t been getting over 2 miles in the 3o minutes – because I have been walking at a lower rate than a 15 min mile. My total distance today was 2.15 miles which my previous high was last Friday at 1.84 miles. Looking back at my first day of this program, I did 20 minutes with a distance of 1.1 miles. So I AM improving and doing good. My cal burn on that day was 346 and my cal burn today was a whooping 592! I wear a heart rate monitor watch and try to check my pulse every 5 minutes or so. Some days I’m better at checking then others so there is a bit of play on my cal burn.

During the workout I decided to finish up these 9 weeks at my original pace. Then I’ll repeat with another 9 weeks trying to get my speed/distance up. I feel that I’d need to almost start over to be able to run at the 10 min mile pace. I’m sooooo not there yet…. So I’ll just continue with this pace and then repeat.

In the ChiRunning newsletter today, they mentioned a beginner 5k and an immediate 5k class. Ironic on the timing… so going forward, I’m going to work off the premise that I’m running the beginner’s 5k program with the intention of repeating it with an advanced speed.

Related posts: