My Late Summer/Early Fall Fitness Challenges

With the dawn setting soon on summer, it's time to prepare for keeping the winter weight off.

I've found a few fitness challenges online to keep me motivated:

1) GirlTrek 30-Day Jump-Start:  GirlTrek is a great organization for women of color wanting to start a walking program.  The program seems to be well developed with many different walking routines ("Treks").  Also, there are incentives earned for completing certain routines.  There are various groups across the country and there are tools to help start groups as well.

In the 30-Day Jumpstart, you complete 20 "Treks" in 30 days.  GirlTrek provides a list of "Treks" to choose from to complete.  Completing the Jumpstart  program garners you the "Golden Shoestrings".  Find out more information on the 30-Day Jumpstart program by clicking here:  GirlTrek's 30-Day Jumpstart.

2)  Dailymile Walking in September Challenge: Go for the gold and walk 25 miles during September.

3) Dailymile Running in September Challenge: Heat up the asphalt and run 50 miles during September.

4) Tribesports Gym Workout Challenge: Need motivation to stick it out at the gym? Then commit to doing 15 gym workouts in 30 days. 

5) Academy LIVE FIT Challenge: This challenge gives the option of running, walking, or cycling as your choice of fitness routines: run 50 mi, walk 25 mi, or cycle 75 mi in 30 days.  Completing any of the 3 will garner you entry into a prize drawing.  Completing all 3 will garner you enter for a grand prize drawing (all workouts must be logged in by Sept. 27 to eligible for the prize drawing.

How can I possibly complete all these Challenges this month?  Simple, some exercises and routines could satisfy more than one Challenge. For example, my "Treks" would also satisfy the Dailymile Walking Challenge and My LIVE FIT Challenge.

Sweat Report: Workout Week in Review (2/17 - 2/23/13)

TOTAL DISTANCE - 4.46 mi
TOTAL TIME - 2 hr, 30 min
TOTAL CAL -  768

*Mon, 2/18/13
Strength training - 35:00; Cardio (elliptical) - 1.71 mi, 25:00, 205 cal

*Fri, 2/22/13
Strength training - 1:00:00, 277 cal; Cardio (elliptical) - 2.75 mi, 30:30, 286 cal

Sweat Report: Workout Week in Review (2/10 - 2/16/13)

TOTAL DISTANCE -  5.16 mi
TOTAL TIME - 2 hr, 5 min
TOTAL CAL -  931

*Mon, 2/11/13: Strength training - 50:00, 171 cal; Running (treadmill) - 2.06 mi, 30:00, 378 cal
*Sat, 2/16/13: Running (Superhero 5K) - 3.1 mi, 45:07, 382 cal

Sweat Report: Workout Week in Review (2/3 - 2/9/13)

TOTAL DISTANCE -  43.39 mi
TOTAL TIME - 4 hr, 57 min
TOTAL CAL - 1127

*Sun, 2/3/13: AM run - 4.16 mi, 59:55 (pace 14:24/mi), 804 cal
*Tues, 2/5/13: Strength training - 40:00; Elliptical - 3.71 mi, 31:14
*Wed, 2/6/13: Strength training - 45:00
*Fri, 2/8/13: Cycling  (strationary bike) - 39.68 mi, 2:00:19, 749 cal
*Sat, 2/9/13: Strength training - 1:00:00, 378 cal

Prep for Ovarian Cycle Ride (1st training ride) + a little core work

Today I made my 1st of six training rides in preparation for the Ovarian Cycle fundraiser.  As I have previously posted, the Ovarian Cycle Ride to Change the Future(TM) is a 6-hour indoor cycling event dedicated to raising funds for the Ovarian Cancer Research Fund.  As part of the event optional training rides are open to participants for the 5 weeks prior to the actual event.

Week 1 - 90 min
Week 2 - 2 hrs
Week 3 - 2.5 hrs
Week 4 - 3 hrs
Week 5 - 4 hrs

I missed the first official training ride on Sunday, so I decided to make up it this afternoon.  I used a customary stationary bike (instead of a spinning back) under the false assumption that the seat on the former would be more comfortable - NOT!!!  After about the 1st 10-15 min. I didn't think I could stay on - I even used a pillow to cushion the seat.  It was by no means comfortable at all.   I definitely need to get at least some cycling shorts - I'll have to find out from the event location if the seats on the bikes can be swapped out with another seat. If not, maybe I could find a padded bike seat cover. I have lots of natural cushioning on my bottom (LOL), but I don't think that is even enough!

The max. time for the bike was 60:00, so I set the time for 45:00 with plans to ride twice.  I indeed finish both 45:00 sessions - essentially non-spot, back-to-back - stopping only to reset the exercise program.  I kept at a moderate speed since my goal was endurance.

STATS:
Total - 1:30:00, 645 cal*, 28.77 mi, avg speed 19.18 mph, avg pace 3:13/mi**
Session 1 - 13.85 mi, avg speed 18.47 mph, avg pace 3:25/mi**
Session 2 - 14.92 mi, avg speed 19.89 mph, avg pace 3.02/mi**

(*Calorie data from heart rate watch, speed/pace data from online fitness tracking programs - DailyMile, Just Finish.  My heart rate watch gives HR readings only on-demand.  The exercise program on the bike didn't provide averages.)

My legs are quite stiff now, but I did manage to do a little core work afterwards:
Crunches - 20 X 5 = 100
Reverse crunches - 10 X 5 = 50

Tomorrow may be a rest day - :).

I'm a numbers person, so I like logging my workouts, charting my stats, etc.  One of the neat social networking sites I'm on (DailyMile) generates an annual report summarizing all the activities you log on the website (this is the free version - there is a new paid version of the online training logs).  I'm still deciding on whether to do the paid version.  A great way to recognize that it's worth it to put in the work. 

RNR Savannah training - week 1, day 2

The past few days we've had scattered thunderstorms in the area, so running outside has been chancy. So I went to the gym to run on the TM.  In an effort to try to up my miles, I planned to run the '5K loop' routine twice.  And instead of focusing on running for time, I focused on running for distance:
Walk (4.0 mph) - 0.25 mi
Run (4.5 mph) - 0.25 mi
I ran my loops back to back, breaking only long enough to write down my stats and reset the routine on the TM.

Round 1
Mile 1 - 14:10
Mile 2 - 28:41
Mile 2.52 - 35:34
371 cal, avg speed - 4.3mph, avg pace - 13:54

Round 2
Mile 1 - 14:09
Mile 2 - 28:18
Mile 2.53 - 35:11
370 cal, avg speed - 4.5 mph, avg pace - 13:57

C/D - 5:00
0.24 mi, 20 cal

TOTAL
5.29 mi, 1:15:45, 761 cal

Trying to run for distance was somewhat difficult -  particularly through the 'run' segment.  I really wanted to quit, each time, but I pushed through.   I Some of the difficulty was certainly in part to my breathing. My knees held up well - the new ASICS really helped.

Now for my shower and on to bed.

FOOTNOTE: I entered my stats into a couple of online training logs/websites, and noticed that the data from the TM was close:

JustFinish: avg speed - 4.19 mph, avg pace - 14:32
DailyMile: avg speed - avg pace - 14:19