Breezy Afternoon Walk

Lost GPS signal on watch about the last 5 min of walk; so stats are approximate:
3.25 mi, 50:00 (15:38/mi).

When It's This Cold, You Have To Take It Inside!

This evening, my coworker and I took it to the gym (just too cold).  Took a short walk on the dreaded 'treddy':

* 3.1 mi, 45:58, 440 cal/heart rate watch (machine - 397 cal)
Avg pace 14:81/mi, 4.05 mph

*Total stats
3.28 mi, 50:58, 475 cal/heart rate watch (machine - 416 cal)
Avg pace 15.31/mi, 3.86 mph
110 ft climbed
137 avg HR

Turkey Trot 2013

Today (Thanksgiving Day 11/28/2013)  I ran my annual 'Turkey Trot' (aka - run your butt off Thanksgiving morning, so you can pig out on your Thanksgiving morning - LOL): the Sam Lapidus Montclair Run 10K. It's a very popular local event, but I think the morning temperatures scared away even some of the most staunch athletes (low 20s - BRRRR!).

When my alarm went off at 6 am, I really wanted to turn it
 OFF and pull the covers over my head and SLEEP!! But I had really committed myself (and my money) to do so the run. So I staggered out of bed and proceeded with my morning rituals.  Besides I wanted to have a little guilt-free eating at dinner.

For about the first couple of miles, I was quite COLD!  Especially my hands (my gloves weren't the warmest) and they felt a little numb.  But my hands warmed up about mile 3 which was a welcomed relief.

Along the way, I met nice people - several runners who coached me through the 1st 3 miles before leaving in their dust (regrettably).   Then, I fell in with several ladies from another Weight Watchers class (on their job).  It was great walking with them because they were walking a good pace and kept me moving. 

My knees held up OK - they didn't start bothering me until somewhere between miles 3 and 4.  I took a couple of Advils before leaving the house and I think that helped. All in all, it wasn't a bad run (not a PR, but I crossed the finish line upright - LMBO!)

Official time (course clock time) - 1:33:46, 888 cal (heart rate watch); stats below from Runtastic app:

 

Talladega 21000 (half marathon) training - Week 2, Day 2 (7/2/13) - Military Services fitness runs/interval training

This day, I decided to try something different for my interval training.  The treadmill I used at the gym (Star Trac) has several routines for fitness training (Fireman, Air Force, Navy, Army, and Marine).  I assumed the Fireman routine probably involved inclines (something  I could use for hill training).  The remaining routines had pre-set distances (1.5 mi, 1.5 mi, 2.0 mi, and 3.0 mi) to be completed as fast the runner could go.  I picked the 1st 3 (Air Force, Navy, Army) assuming these would be somewhat easier than the latter (Marine) and because the schedule called for only 3 miles interval training (when completed these 3 routines would add up to 5 mi).

The physical tests for the military services consist of three or four areas/components - aerobic/cardiovascular fitness (usually running), muscle strength (push-ups and sit-ups), and body composition.  The respective service requires a minimum combined (averaged) score. 

I found several websites that showed the physical fitness requirements for the military services.  One site (Military.com) is a military organization (not affiliated with the military) website that provides information and resources to anyone that is military-connected (servicepeople, civilians, etc.).  One resource area is Physical Fitness provided information on the fitness requirements for all the services.  I searched the Net to find the official service websites (Air Force, Army, and Navy) with the official physical fitness requirements to compare the requirements listed on the Military.com website:

AIR FORCE - Air Force Fitness Charts
NAVY - Navy Physical Readiness Test (PRT) Guide
ARMY - Army Physical Fitness (FM 7-22/Oct 2012)

I started with the Air Force fitness test/1.5-mile run (assuming it would be the easiest of the three):
Intervals - 4.5 mph/0.5 mi, 4.0 mph, 0.25 mi
20:50 (pace - 13:53/mi), 250 cal
Score (machine) - 32
According to the Air Force Fitness Charts, I would have failed (score - 0) that portion of the test,  For females in my age group, acceptable times are between under 12:53 (max score of 60) to 19:43 (score of 45.4).
The Military.com website shows a composite score of 32 for a 1.5-mile run between 20:37 - 21:30.

I did a short recovery run between the Air Force and Navy tests:
Manual - 0.25/3.5 mph, 5:00 (21 cal)

Next I tried the Navy fitness test/1.5-mile run
Intervals - 4.5 mph (0.25 mi), 4.0 mph (0.25 mi)
21:07 (pace - 14:04.mi), 239 cal (machine); didn't reset my watch so it calculate cumulative calories)
Score (machine) - 45
According to the official Navy site, I would have failed their run test as well (runs >19.05 receive a rating of 'Failure').  To be satisfactory, runs need to be between 18:16 and 19:05 (score - 45)
The Military.com shows a composite score of 42 (probationary) for a 13:30-run.

I did another recovery run between the Navy and Army tests:
Manual - 0.25/3.5 mph, 4:59 (21 cal)

The final test was the Army fitness test/2-mile run (I was a little fatigued at this point, so I changed my interval patterns between the 1st and 2nd miles):
Intervals
0 - 1.0 mil/0.25 mi, 4.0 mph; 0.25 mi, 4.5 mph
1.0 - 2.0 mi/0.5 mi, 4.0 mph; 0.25 mi, 4.5 mph; 0.25 mi, 3.5 mph
25:00 (pace - 12:30/mil), 305 cal (machine); didn't reset watch
I shut down the machine before I can record the 'score' for this test.
According to the Army's FM 7-22, my score would be 54 for women in my age group.  The Military.com website showed scores for only up to age 41 (age 37 - 41, score 52).

TOTALS (combined military tests + 2 recovery runs)
5.5 mi, 1:24:40 (pace - 15:23/mi), 980 cal (watch; machine - 818 cal)

Talladega 21000 (half marathon) training - Week 2, Day 1 - 6/30/2113 (1st long run)

Sunday was my 1st long training run (8 mi) and it wasn't easy.  Hot, Hot, HOT!  At least I did start a little earlier (7:00 am).  Not easy at all.

My app (Endomondo Pro) for what ever reason (probably operator error - LOL) didn't start when I first started running and I didn't notice for about the 1st 15:00.  Unfortunately I had run this part of the route before and estimated to have run about a mile.  So I just added that additional time and distance to my watch time.

TOTAL STATS
8.0 mi, 2:16:14 (pace 17:01/mil), 1551cal

I need to shave about a minute or so off my pace if I plan to finish this half in under 3:30.

Last Cotton Row 10K training (easy) run

Today the running diva Ms. SH and I made this last training 'jog' before the Cotton Row 10K this Memorial Day Monday an easy one:

4 mi, 1:11:37 (17:54/mil), 626 cal

Cardio burn!

Started with 5:00 warm-up on stairclimber: 79 cal, 20 floors, 200 ft

20:00 ride on stationary bike (1:30 at moderate rpm/80-90; 0:30 as fast as I could: >100, as much as 120):  7.57 mi, 49 cal (249 cal - heart rate monitor)   

20:oo on elliptical: 1.19 mi, 48 cal (325 cal - heart rate monitor)

TOTAL
45:00,  8.76  mi, 653 cal

Kick(boxing) away the pounds!

This evening I changed up my routine at the gym - I by-passed the cardio and weight machines to do kick-boxing.  It was a great workout - these types of workout really show you just how out of shape you are (LOL)! I did have some problems with some of the moves - especially those requiring me to jump (jumping jacks, etc.)  My knees just won't cooperate.  Otherwise I really enjoyed it - and burned 558 cal!

Sunday morning training for Tour de Brewers

I speed-walked with a good friend to train for Tour de Brewers run on the 16th  [local running store - Fleet Feet - sponsoring '10K' (6-mi) run which take course by several of the local breweries - in time for St. Paddy's Day too]. 

1st Tour de Brewers Run (9/15/2012)

The course I planned to do was 7.07 mi, but I strayed off the planned route.  Anyway, this was still great workout.

6.76 mi, 1:41:47 (pace 15:01/mi), 1044 cal (heart rate watch)

Although I'm stiff now (about 2 hours since walking), my knee is not as much as pain - maybe I should train more with my friend.  She's a very fast power-walker (I know I was slowing her down this morning, but I'm glad she stuck with me).

Course map

Elevation Map 1

Elevation Map 2

MobileFit workout - Strength training and cardio

5:00 warmup on elliptical

Strength training built around 'reverse pyramiding' - decreasing reps with increasing weights with each set  - 50:00, 171 cal (heart rate monitor)

Chest press (machine)
Pec Fly (machine)
Rear deltoids (machine)
Back extension (machine)
Shoulder press (machine)
Cable upright row
Bosu Ball Sit-ups
Ab crunch (machine)

 

 

 

 

 

 

 

 

Cardio (treadmill) - 30:00, 2.06 mi, pace - 14:31/mi, 307 cal (machine)

TOTAL - 1:20:05, 549 cal (heart rate monitor)

The Long Ride (training for cycling fundraiser for ovarian cancer)

I recently registered to participate in a 6-hr indoor cycling event to raise funds and awareness for ovarian cancer - Ovarian Cycle Birmingham - Ride to Change the Future - taking place on Feb. 24th.  In preparation for the event, participants can follow a 6-week training program, riding for extended periods of time (90 mins- 4 hours).  Tonight's workout was my 3rd training ride - I had to split the workout into 2 segments since the bike is programmed to go a maximum of one hour:

Segment #1 - Random Hills (level 1)
60:12, 18.83 mi, 358 cal, avg HR 101

Segment #2 - Alpine Pass (level 1)
60:04, 21.85 mi, 391 cal, avg HR 99

TOTAL
1:00:16, 39.68 mi, 794 cal

I took 2 large pillows wrapped in a towel to sit on, but the pillows kept moving out of place on the seat to the point it was just as uncomfortable as sitting on the seat without the pillows. [Definitely need those cycling shorts .- :) ].

The legs didn't feel too bad after I finished, although my knees were somewhat stiff.  But now that it's been a couple of hours since I left the gym, my legs definitely was felling heavy (LOL)!

I doubt I'll be working out tomorrow (LOL)!

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 - :).

Friday sweat - stationary bike + upper body strength training

Hit the Y this evening - got in 30:00 cardio on stationary bike + ~40:00 upper body strength training.

6.41 mi, avg pace 4.4/mil, avg speed 12.82 mph, 288 cal
 

Used an upright bike that I hadn't seen at other gyms - Matrix Fitness - it looks like an upright bike but the seat is adjustable like a recumbent bike but on an incline.  Also, the display had several options.  Actually felt like this bike worked me worker than on a recumbent bike.  Definitely will use this one again.

 

Exercise (on wt machine: wt/rep/set)

Tricep extensions - 30/15/3

Bicep curls - 30/10/3

Lat pulldown - 40/10/3

Rotary chest press - 25/10/2

Dip assist - 200/5/2

Chin assist (hands close) - 200/5/2

Chin assist (hands under) - 200/5/1

Chin assist (hands over) - 200/5/1

(X-) sliding into fitness

Worked out at home on my X-slider this evening - 25:00, 206 cal.  Also did some core exercises:

Crunches - 20 X 5 = 100
Side crunches - 20 X 2 = 40
Planks - 20 sec X 3

(Abs were still somewhat sore from yesterday's workout)

Feel the burn!

Getting in a little Cardio!

Rode stationary bike at the gym today:
45:00
15.35 mi (avg speed - 20.47 mph)
288 cal (per heart rate watch - machine recorded far less than 200)

Boy, I didn't think I could get through the full 45!  Either those seats are too small or my rear is vertically challenged (LOL)! 

Planning to register for an indoor Ovarian Cycle fundraiser taking place next month (6 hours) - so I need to 'toughen up' my rear!

Home Workout: 25:00 on X-slider

Looks like an easy machine, huh? Definitely not!  I was sweating about 10:00 into my workout.  And I could feel the burn in my thighs. I believe with consistent use my thighs will get smaller (of course, these exercise machines are good only if you use them - LOL)!

I used my heart rate watch and pedometer to get some stats on my workout:



Heart rate watch: 80 cal


MIO Sport










                                                        


Pedometer:  40 cal, 0.36 mi, 1.17 mph, 826 steps



Sportline Traq Pedometer

(I haven't calibrated the pedometer yet - using the default setting for now - so I'm not confident that these measurements are accurate.)

Mid-day work break

Took a short walk during lunch at work today - most of the walk was good until I had to walk up quite a steep hill on the last leg of my walk back to my office - really got windy.  Since I haven't been running due to my knees, I see a marked difference in my endurance.

1.45 mi, 23:29
Pace 16:40/mi
Avg speed 3.7 mph, 5.0 mph
280 cal

Road to Victory 2013

Not wanting to be like the rest of the crowd, I'm setting my New Year's resolution now.  Why put off tomorrow what you can do today? 

Part of the motivation is before I'm approaching a milestone birthday next year (2013).  Earlier this year I started my 50 by 50 campaign. I must say that I haven't been very successful. I believe I can still make the goal, but I must be more deliberate and put a plan of action in place.  Also, I have an incentive to keep me motivation - a cute little outfit I purchased awhile back I want to wear on that great day:



"New Me" Gear



Rock N Roll Goddess

Part of the motivation is the realization that running is likely out of my future fitness.  Due to the progress of arthritis in my knees I know I need to find out other avenues to shape up. 

And part of the  motivation is that my mom is always teasing me about all the 'toys' (exercise equipment )I've purchased and eventually become dust collectors (how many of us can relate to that - LOL).  My personal equipment arsenal (the 'toys' I can use at home/outside the gym):

GAZELLE



POWER WALK



X-SLIDER

 

 

So, I've put together a workout plan to resurrect these toys and create a comprehensive program for overall fitness.  I've include cardio, core, strength, and flexibility training.  And I'm not relying just on the numbers on the scales to let me know I'm meeting my goals.  I'm also tracking my measurements, as well as data such as pace, speed, weights, sets, and reps.  I think this will give me a more complete picture of my overall fitness.

I haven't been able to buy my dream GPS heart rate monitor (still trying to decide on brand, model, features, etc. - and of course - price), so I've purchased a modestly priced pedometer and heart rate watch (together less than $100) to fill the void and at least capture the basic data I can't capture with my smartphone GPS app in the interim.

Of course, exercise is just one component.  I struggle with keeping my eating under control.  One sure way for me is - and has always been - Weight Watchers.  It has been several months since I attended a meeting.  Attending meetings certainly help - not just the motivation but also accountability.  I will attend my 1st meeting this week after a long hiatus - if nothing else it will help me maintain during the holidays.

My goals for 2013:
1) Lose 50 lbs by my birthday (May 8th)
2) Look absolutely sexy in my Rock N Roll Goddress outfit (above)
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

Come join me on my Road to Victory in 2013!