It's Never Too Cold to Run Inside (maybe?) - 1st 'Wun' of 2014

Tonight it was so COLD!!!! And I really didn't want to go to the gym, but I fought the temptation to go home and hide under my covers from the cold (LOL).

I set the treadmill for 4 mph and started moving. 

5K (3.1 mi), 46:23 (14:57/mi), 497 cal


5:00 cooldown

Total stats
3,24 mi, 51:30 (15:53/mi), 544cal

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

Cardio night!

A change-up: combo of stationary bike and treadmill
* Stationary bike
15:00, 2.34 mi (9.36 mph), 102 cal (101 avg HR, 110 max HR)
* Walking on treadmill
25:00, 1.55 mi (16:08/mi, max speed 4.5 mph), 271 cal (137 avg HR)
Totals - 3.89 mi, 373 cal

Knees did stiffen up but I just paced myself.   I am hoping to do 5K and 10K this month.  I have a couple of more weeks to commit.  Just hoping I don't finish dead last. :(

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)

Workout Week in Review: 6/2 - 8/2013

• Tues, 6/4/13 - PM/Running (outdoors - road): 3.84 mi, 1:08:03 (pace - 17:42/mi), 883 cal
• Wed, 6/5/13 (National Running Day) - PM/Running (indoors - treadmill): 2.0 mi, 30:00 (15:00/mi), 257 cal
• Thurs, 6/6/13 - PM/Running (outdoors - road): 4.23 mi, 1:10:38 )pace - 16:41/mi), 781 cal

National Running Day run - endurance, not distance

Today is National Running Day, and I thought I would attempt something new.  Since it was pouring raining, I went to the gym to run on the treadmill.  I decided I try 'running' (more like a 'slog' - slow jog - 4.0 mph - random program, incline 0.0 - 1.5%) without stopping or walking as long as I could.  I got past 5:00 and thought I would push another 5:00 and see how I and my knees felt.  Well, it's 10:00 now, and I was really sweating - but I still felt like I could go another 5:00.  If I could make 15:00, I could check off one of those Tribesports.com challenges.  FINALLY, the clock on the treadmill reached 15:00 - I did it!  I had only traveled 1.0 mi, but the fact that I ran the whole time - not slowing down, or walking, or stopping - was gratifying. Today the goal was endurance, not distance.  So now that I had completed 15:00, certainly I could go 30:00!  I thought I would crank up the speed, but changed my mind - why tamper with perfection (LOL)!  I strode along for another 15:00 and finished with 2.0 mi (257cal; 5:00 cooldown/35:00, 2.17 mi, 281 cal).

Glad to Find a Treddy

Well, I didn't want to be the person to say "I told you so", but ...

About an hour before quitting time this afternoon, one of those typical quick rain showers came through the area - I called my jogging buddy  SH to suggest we should probably run indoors on the treadmill in the gym (which was very close by) since the weather looked gloomy and scattered showers were in the forecast.  Well, being the optimist that she is, SH quipped it shouldn't be a problem; she quipped that that we will probably finish before the next round of showers.  She even joked with me about forecasting such bad news as if to doom our afternoon jog.  SH also isn't much of a treadmill fan; while I preferred running outdoors (the reasons and benefits are numerous), I did not relish the thought of getting caught running in a downpour.  Not to squash her enthusiasm, I agreed with SH to run outside after work.

When we started our jog, the partial cloudy skies became darker and more ominous off in the distance not too far from our location.  We could even hear some strong thunder in the distance.  SH still did not want to give in to run on the treadmill, chiding me (in a jokingly way) for being such a pessimist.  After about running for 15 minutes, SH came to the realization that  - if we stayed out any longer - we would certainly get drenched.  We were able to complete about a mile and half when SH gave in and followed my advice to finish our afternoon run in the gym.

Shortly after we started our jog on the treadmill, we could clearly hear the rain and thunder outside.  SH is a great sport  - she said she was glad that she had listened to me after all.  We finished about another mile and half on the treddy.  I even got in a little core work (abs, waist, back machines).

It wasn't exactly the workout I planned, but some movement is better than no movement at all.

Workout #1 of 3 - Run outdoors
1.57 mi, 26:17 (pace - 16:44/mi)

Workout #2 of 3 - Treadmill at the gym
1.53 mi, 23:05 (pace - 15:05/mi)
TOTAL for both runs: 3 min/49:22 (16:27 pace) - 240 cal

Workout #3 of 3 - Core exercises (machines - weight/reps/sets)
Ab crunches - 65/25/3
Torso twist - 50/15/2
Back extension - 65/50/1
 

The Spirit is Willing, but the Body Can't Always ...

Have you ever had one of those workouts when you thought about it in retrospect that you just should have taken the day off?

Tonight at the gym was just such a night.  The signs were apparent long before I went to the gym.  But like many of us 'athlete-type' we often choose to ignore our bodies and press on, using as our internal mantra - NO PAIN, NO GAIN.  Well, in many cases, PAIN is not a good thing - as a matter of fact, pain can be detrimental to one's overall health and fitness goals and can result in setbacks, injuries, etc.

Just suffice it to say that my knees today didn't want to run and they sent me a strong message - loud and clear. I did manage to get through 35 agonizing minutes on the treadmill (2.2 mi, pace 15:54/mil, 310 cal).   My knees had been paining, aching, for several days.  Instead of skipping the gym and give my knees some attention, I went to the gym anyway - convincing myself that I needed to work out since I hadn't been in a few days.  A very misguided decision on my part.  Now my knees feel worse. 

I'm registered for a 5K at the end of the month and I'm not certain at this point I will be in any condition to participate - even just to walk. 

Moral of my story - RUN IN HASTE; RECOVER PAINFULLY!

Sweat Report - Workout Week in Review (2/24 - 3/2/2013)

TOTAL TIME: 4:05
TOTAL DISTANCE: 19.41 mi
TOTAL CAL: 1373

02/24/13: Strength training -1:00:00.   Cardio/running (treadmill) - 1.71 mil, 25:00 (pace - 14:37/mi),  324 cal

02/27/13: All Cardio exercise.  Stair climber - 15:00, 0.68 mil  (pace - 22:03/mil),  82 cal.  Rowing (machine) – 15:00, 1.55 mil, (pace - 9:40/mil), 386 cal. Stationary bike – 25:00, 4.84 mi, (11.6mph), 284 cal

03/01/13: Warm-up + strength training - 1:15:00, 66 cal.  Cardio/stationary bike – 30:00, 10.63 mil, (21.3mph), 231 cal

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

MobileFit (strength training + cardio)

5:00 warmup (stepper)

Strength training (1:00:00 - 215 cal)
*Dumbbell fly
*Cable upright row
*Leg press
*Chest press (machine)
*Inner thigh (machine)
*Outer thigh (machine)
*Dips
*Chin-ups
*Dumbbell row - single arm
*Ab crunches (machine)
*Ab crunches (cable)

Jogging/running (treadmill)- 25:00, 1.71 mi

TOTAL CAL - 425

Going the distance (sorta)

Registered for a virtual 5K (runningnerds' Virtual Half Marathon and Treadmill Challenge 5K) this month. 

Surprised with my finish (45:15, pace 14:35/mi, 543 cal)

Walk/run (4.0/4.5 mph) - 4:00/1:00 (last 0.1 mile 5.0 mph)
Mile 1 - 14:41
Mile 2 - 29:21
Mile 3 - 44:00

Even more surprisingly my knees did OK - some soreness, but it was bearable).  Think I will stick with the shorter distances (probably no more halfs or marathons, maybe marathon relays).