Tearin' up the track, trail or treadmill 11/10/08-11/16/08

KlingonBabe · 11-10-2008, 09:08 AM

I'll start the thread this week.

I'm about to go out for Week 5, Day 1. The rotation is 3 minutes running/1 minute walking, repeat 9 times.

I have to confess I'm a bit intimidated.

I'll report when I return.

Happy running, everyone!

KlingonBabe · 11-10-2008, 10:17 AM

Anyone, anyone? Bueller?

I'm back. So not ready for Week 5, but I'm just going to keep pluggin' along until I get it right. Of the 9 running intervals, I topped out at six...

gharkness · 11-10-2008, 10:57 AM

It'll come, KB. It just takes time and determination.

I used to spend a lot of time looking at my stopwatch (and it's an excellent tool when starting out). But after a while I decided to just run, darnit, and forget the time (though I can't REALLY forget the time - there's a clock at every turn on the indoor track - I try to keep my eyes averted as much as possible).

Anyway, I find that I run more and walk less if I just try to keep my mind elsewhere and not keep looking for an excuse to walk.

But I do understand you are following the training guide, which is an excellent way to get going.

I don't think I'll ever be one who "loves" to run. But I sure do LOVE what it does for me!

I'llBeFrank · 11-10-2008, 01:30 PM

Deb: Flat tire!

What a total bummer. I hope it all get's fixed up for you. Once when I was on a run, I passed this small company and a guy was walking out to leave for the night. I noticed him stop and just hang his head. I looked over at his car (the ONLY car in the lot) and it was completely wrapped in Saran Wrap! He did not look amused, but I got a chuckle out of it!

Klingon: Don't sweat it, girl. You'll get there! No

for you!
I never really followed the C25k program because I could see by the weeks that I would not progress that fast. I just started my workout by running as long as I could, then intervals for as far as I could get the rest of the time. Some times it would be walk 1, run 2. Or Walk 2 run 1. It didn't matter as long as I upped the total minutes of running each week. Once I hit 20 minutes straight, it got much easier to add time.

But then to totally negate that last statement, I went out for my lunch hour run and hit a milestone of venturing out in temps that normally keep me inside. 32 degrees baby! - boy, did it suck.

It was such a hard run, I'm not sure why. I finished my normal route, but I was running SOOOO slow and I was so tired. 3 minutes slower than normal.

I was not cold while I ran, but now that I am inside, I have the chills big time. I'm shivering and had a cup of coffee to try to warm me up, but no luck. I'm not cut out for this weather!

Anyone with warm winters need a roommate for awhile?

P.S.
gharness: I saw your photos in your sig line. Wow! You look terrific!

Kensbev · 11-10-2008, 02:07 PM

Tracy, you may be like me. I cannot deal with the cold. I don't have a physiological explanation, but it just saps me. PTL that I fell for a man from Georgia! These are winters that I can deal with, not the having to scrape your windshield off after work junk I used to deal with in Ohio...

Kris T. · 11-10-2008, 04:57 PM

And that's exactly why I'm dreading leaving here (S.Fran area)

I hate, hate hate the cold. When I run, I feel like my chest is going to dry out..it burns to breathe, so I definitely hear where you're coming from!!

I skipped exercising today (ran on Sunday tho), because I still feel not too good. Hopefully tomorrow will be better.

Congrats to those who did exercise today!!!

Kensbev · 11-10-2008, 05:26 PM

*wince* I kind of forgot to this afternoon. Guess I'll do it after the kiddies' bedtime!

debbiedo · 11-10-2008, 06:58 PM

home from work. I don't like the cold but once I start running I do warm up. It is alot better when I run with other people.

There is a club group that meets at 5 or 5:15 am a few days a week. I just can't do that!!!

My tire is fixed. I hope to get to the gym tomorrow. I do have an hour class at work I have to go to and running tomorrow night.

Klingon, I think the intervals will get easier.

Tracy, you have to get used to the cold just like getting used to heat. I actually run faster when it is cold. I want to warm up quicker!!

Kensbev · 11-10-2008, 09:03 PM

Ok, great workout today, even if it was delayed. My treadmill is in the garage, and I was speed walking and talking to my husband (who was getting the garbage ready for pick up), and I could do it. This excited me, because it means that I'm working out at the right level. I was drenched in sweat, but still could hold a conversation.

Also, I upped the speed walking again. I'm doing 30 minutes now, so I'm halfway to my goal. (This is the closest to running I can get, and --for me at least-- harder, too. Of course, when I used to run, I never cared about my form. I had the shin splits to prove it, too!)

Kris T. · 11-10-2008, 11:42 PM

Klingonbabe-thanks for explaining podcasts. I am hooked...

I have 3 of Jimmy Moore's podcasts downloaded and ready to listen to as I run...one is an interview with Dana Carpender..another is the Kimkins scandal. Genius!! I can't believe this stuff is free...history..all sorts of things to listen too. Definitely will make the time go faster!

Kensbev..WTG!

debbiedo · 11-11-2008, 06:25 AM

power walking isn't easy. I did it one workout a week for most of the summer out on the hills and trails where we run since we cross trained once a week. I would do an hour and no more then 4 miles. My son wouldn't walk with me because I pushed him to hard.

Today will be gym for weights and Pilates. I have errands to run and class at work and then run tonight.

It is in the 30s here so the cold gear will be coming out. I haven't needed a hat yet and have only used my light gloves.

KlingonBabe · 11-11-2008, 08:44 AM

I am considering abandoning the 10K program in favor of Couch to 5K, and using the Ullrey's podcasts to get me up to 5K.

My problem with the 5K training is that I am L-A-Z-Y and can't bring myself to supplement the 30 minute run with anything else. And 30 minutes isn't nearly enough exercise for me.

Perhaps some upper body strength training on run days, and longer elliptical workouts on non-run days?

Please advise.

westside · 11-11-2008, 09:05 AM

Quote:

Originally Posted by KlingonBabe

I am considering abandoning the 10K program in favor of Couch to 5K, and using the Ullrey's podcasts to get me up to 5K.

My problem with the 5K training is that I am L-A-Z-Y and can't bring myself to supplement the 30 minute run with anything else. And 30 minutes isn't nearly enough exercise for me.

Perhaps some upper body strength training on run days, and longer elliptical workouts on non-run days?

Please advise.

KB, I went back and read through some of your posts. You seem to not be completing your workouts. Is that because you're too fatigued?

I'm a bit confused because you say that 30 minutes isn't enough exercise.

KlingonBabe · 11-11-2008, 09:40 AM

Quote:

Originally Posted by westside

KB, I went back and read through some of your posts. You seem to not be completing your workouts. Is that because you're too fatigued?

I'm a bit confused because you say that 30 minutes isn't enough exercise.

I think sustaining the intensity of the jogging for the length/frequency required for the 10K workouts may be a bit much. And if I jog any slower, I wouldn't be jogging at all.

When I'm on the elliptical, I can easily sustain an hour. It's not as intense as the runs.

KlingonBabe · 11-11-2008, 09:49 AM

The other thing is that, for the 10K workouts, I don't have a guided audio program, so I'm stuck staring at the stopwatch so I know when to switch back and forth between running and walking. I am convinced that the stopwatch is stealing my energy, because, instead of focusing on the exercise, I'm focusing on how long I have left until my next "reprieve."

The advantage of the 5K podcasts is that, once I am cued to run, I can just focus on it and switch my brain off, until I am instructed to walk. As I said, the problem with them is that the workout is short, and I can't for the life of me persuade myself to do anything else, before or after the run. This is why I wanted to pursue the 10K training. The workouts are longer.

Kensbev · 11-11-2008, 09:50 AM

Quote:

My son wouldn't walk with me because I pushed him to hard.

I hate to snicker over that, but isn't it great that you can --and consistently do-- run harder than your son wants to?

KB, I tried intervals once. I *know* how exhausting they can be. Maybe you're pushing yourself too hard, and that's why you're getting exhausted and don't want to continue with the workout? When I did it, I really had to build myself up gradually.

What about increasing your run time by 5 minute increments until you work yourself up to the distance you want? Or are you thinking that you need something in addition to the running? Are you a member of a gym/YMCA? Get a trainer to introduce you to a little lifting, if you're interested. Or you might want to get into an indoor sport. My husband used to be a big raquetball player before his club shut down. Do something fun like that, you'll forget you're working out!

KlingonBabe · 11-11-2008, 09:55 AM

I have done lifting. I'm on a lifting ban for now, due to an injury I sustained over the summer.

I find the intervals more exhausting when I have to count the seconds by myself.

I'm thinking this: I've gone up to 3-minute intervals. That would be Week 4 of the Couch to 5K program. In the next six weeks, I could complete Couch to 5K, using the guided podcasts. Afterwards, I could continue training UP towards a 10K, by adding one minute per run, 3 workouts per week. In roughly 16 weeks, I would be running for a full hour at a time, or 10K distance.

westside · 11-11-2008, 10:19 AM

You say intensity.

Have you compared your heart rate when you're jogging and when you're on the ellptical?

KlingonBabe · 11-11-2008, 10:21 AM

Quote:

Originally Posted by westside

You say intensity.

Have you compared your heart rate when you're jogging and when you're on the ellptical?

Yes.

The running intervals take me to the upper edge of the 170s, or even above 180.

I go up to about 172 on the "red zone" intervals on the elliptical. I use Cardio Coach.

debbiedo · 11-11-2008, 10:42 AM

don't worry about 5K or 10K just increase your running time. I found after doing intervals for a few weeks I could run at a 12 minute per mile pace for 2- 3 miles and then just started to increase my miles. Then I worried about pace. If you are on a treadmill it is easier to do intervals because there is the dreaded clock in front of you but you can see the time. If you are outside I say run slow for as long as you can. Use a Timex Ironman watch and start the timer and see how long it is. When you can't do it anymore walk for a minute and repeat. I know that isn't following a program. I think if you go slow you can should be able to go for longer intervals of time. Do not worry about speed!

I guess you want an hour of cardio. Do your running/walking intervals and then do some more cardio to make up what you feel you are missing. I do have to say intervals on the elliptical really helped me to learn to run. I mean hard intervals. You work hard, burn lots of calories and drip with sweat. I did this when I lost my weight.

KlingonBabe · 11-11-2008, 10:49 AM

Thanks, Debbie.

I'm frustrated because, two years ago, I was able to start and complete the 10K plan without a hitch. 13 weeks, no more.

I slacked off, and now I'm paying the price.

I am thinking that the best way to increase running time will be with Robert Ullrey's Couch to 5K podcasts. I actually enjoy the music and the format of the workouts.

Tomorrow is a running day. I just have to tell myself that, just because I finished the run, doesn't mean I'm "done" exercising. I just have to think up some strength training (UBWO and abs) that are a non-negotiable part of running workouts. I don't think I can make myself do more cardio on top of the run. It just won't happen.

The trouble is that I injured my biceps over the summer, and I have been instructed not to put any strain on it until next year. So lifting anything that would make me flex my biceps is out. Even just picking up the dumbbells for shoulder lifts...

Pushups are a great idea. I'm on Week 3 of the 100 Pushup challenge, anyway.

debbiedo · 11-11-2008, 10:54 AM

push ups, planks are good compound exercises. if you are outside doing the intervals go a direction out where even if you are done with the podcast you have to come back and walk back the same distance you just covered. That is one thing about outside exercise. if you go out 2 miles you need to get back home.

I have had right elbow problems and I am just getting back to weights and it does make the elbow act up some. I can do resistance type work without pain.

I did UBWO and Pilates this morning and my being out of the gym show. I could feel the workouts alot!!!

KlingonBabe · 11-11-2008, 10:56 AM

Quote:

Originally Posted by debbiedo

if you are outside doing the intervals go a direction out where even if you are done with the podcast you have to come back and walk back the same distance you just covered. That is one thing about outside exercise. if you go out 2 miles you need to get back home.

I live in a one-mile cul-de-sac loop, and that's where I run when I'm at the beginning stages. I'm never farther away than a half mile from home!

I like your idea. It may actually motivate me to just play the podcast and repeat the run, just so I can get home quicker!

Kensbev · 11-11-2008, 01:08 PM

KB, you say you can't lift dumbbells, but can you use resistance bands? I almost bought some once; they were really cheap at Wal-Mart or Dick's. You buy them in different levels of resistance, so you can always work your way from light to heavy. (I didn't get mine because my husband got me my home gym.)

KlingonBabe · 11-11-2008, 01:13 PM

Quote:

Originally Posted by Kensbev

KB, you say you can't lift dumbbells, but can you use resistance bands? I almost bought some once; they were really cheap at Wal-Mart or Dick's. You buy them in different levels of resistance, so you can always work your way from light to heavy. (I didn't get mine because my husband got me my home gym.)

No. Resistance bands are out. Anything that puts the biceps under strain is not allowed. Pushing with my arms is okay. Pulling (even to put myself in position to push) isn't.

Kris T. · 11-11-2008, 03:18 PM

Klingon and Kesnbev..I admire your dedication!

debbiedo · 11-11-2008, 03:34 PM

Push ups do alot for your upper body and abs. you could add planks. There are also side planks. Can you do tricep dips?

I am off to run soon. It is dark and cooling off but I am probably going to be over dressed. I just can't get it right with the change of seasons. I should remember the 20 degree rule. Add 20 degrees to the temp and dress for that.

mrgarak · 11-11-2008, 04:14 PM

Wow, I'm gone for a day and the thread is very busy! Very Cool!

I'm at work with only a little time to post, so I'll try to read everything later.

Today was a trip to the gym, then a 42 minute run in the trail. On the way out, I took it easy. On the way back, I added 6 hard 30 second pickups. I felt good and strong on the pickups. The weather was cool, but I was still able to wear shorts. We'll see for how long.

Dean

Kensbev · 11-11-2008, 06:48 PM

Dean, I can't believe you're wearing shorts in November in New Jersey! The very thought gives me goosebumps!

KB, you'd actually be surprised at the exercises you can do with resistance bands that don't involve the biceps. Pronation, Overhead Row, Upright Row, Cruches, etc.

I've also been thinking of exercises you can do that don't involve using the biceps, and I've come up with a few that work your abs and back. Rotational stretches, shoulder squeezes, squats on a squat machine (probably need a gym for this--very few people actually own one), captain's chair (again, probably need to belong to a gym), bicycle, vertical leg crunch, or you might want to get an exercise ball. They're good for a variety of stuff.

debbiedo · 11-11-2008, 07:10 PM

I ran with club people tonight. there was a new guy to our runs because his track work out was canceled for some reason. he is training for Houston Marathon and just did Marine Corp. I ran harder then I usually would have and I am sure it was easy for him. I did 4.73 miles at 9:50 pace. The other guy I ran with can adapt to most speeds and often runs super slow. He did a 5K Sunday and thought he would take it easy. It was not an easy run but not super hard for me until the last hill when we were pushing it at the end.

I am without a car tomorrow. I may run up to the gym and do a lower body workout and then run home. It about a mile and and half each way. I want to do the track tomorrow night but I am not sure if I do the run back and forth from the gym I may just add and and call it a day.

11-10-2008, 09:08 AM	#1
KlingonBabe MAJOR LCF POSTER! Join Date: Oct 2008 Location: Wandering around the Delta Quadrant Posts: 2,331 Gallery: KlingonBabe Stats: Miserable/Sane/FABULOUS	Tearin' up the track, trail or treadmill 11/10/08-11/16/08 I'll start the thread this week. I'm about to go out for Week 5, Day 1. The rotation is 3 minutes running/1 minute walking, repeat 9 times. I have to confess I'm a bit intimidated. I'll report when I return. Happy running, everyone!

11-10-2008, 10:57 AM	#3
gharkness Senior LCF Member Join Date: Feb 2008 Location: Plano, TX Posts: 811 Gallery: gharkness WOE: RNY Gastric Bypass 02-02-2007	It'll come, KB. It just takes time and determination. I used to spend a lot of time looking at my stopwatch (and it's an excellent tool when starting out). But after a while I decided to just run, darnit, and forget the time (though I can't REALLY forget the time - there's a clock at every turn on the indoor track - I try to keep my eyes averted as much as possible). Anyway, I find that I run more and walk less if I just try to keep my mind elsewhere and not keep looking for an excuse to walk. But I do understand you are following the training guide, which is an excellent way to get going. I don't think I'll ever be one who "loves" to run. But I sure do LOVE what it does for me! __________________ Georgene Harkness RNY Gastric Bypass New Birthday: February 2, 2007 http://www.suzyqshop.com/fAMILY/BE_1year.jpg Last edited by gharkness; 11-10-2008 at 10:58 AM..

11-10-2008, 01:30 PM	#4
I'llBeFrank Senior LCF Member Join Date: Jul 2008 Location: WI Posts: 120 Gallery: I'llBeFrank Stats: 5'9'' 137/125/128 Goal 8/08 WOE: Low Carb, Low "Bad" Fats Start Date: 6/08	Deb: Flat tire! What a total bummer. I hope it all get's fixed up for you. Once when I was on a run, I passed this small company and a guy was walking out to leave for the night. I noticed him stop and just hang his head. I looked over at his car (the ONLY car in the lot) and it was completely wrapped in Saran Wrap! He did not look amused, but I got a chuckle out of it! Klingon: Don't sweat it, girl. You'll get there! No for you! I never really followed the C25k program because I could see by the weeks that I would not progress that fast. I just started my workout by running as long as I could, then intervals for as far as I could get the rest of the time. Some times it would be walk 1, run 2. Or Walk 2 run 1. It didn't matter as long as I upped the total minutes of running each week. Once I hit 20 minutes straight, it got much easier to add time. But then to totally negate that last statement, I went out for my lunch hour run and hit a milestone of venturing out in temps that normally keep me inside. 32 degrees baby! - boy, did it suck. It was such a hard run, I'm not sure why. I finished my normal route, but I was running SOOOO slow and I was so tired. 3 minutes slower than normal. I was not cold while I ran, but now that I am inside, I have the chills big time. I'm shivering and had a cup of coffee to try to warm me up, but no luck. I'm not cut out for this weather! Anyone with warm winters need a roommate for awhile? P.S. gharness: I saw your photos in your sig line. Wow! You look terrific! __________________ tracy [COLOR="DarkOrchid"]Personal Record:[/COLOR] Running Non-stop: aprox. 5.5 miles (60 minutes) Average pace: 10.58 min/per mile Last edited by I'llBeFrank; 11-10-2008 at 01:34 PM..

11-11-2008, 09:55 AM	#17
KlingonBabe MAJOR LCF POSTER! Join Date: Oct 2008 Location: Wandering around the Delta Quadrant Posts: 2,331 Gallery: KlingonBabe Stats: Miserable/Sane/FABULOUS	I have done lifting. I'm on a lifting ban for now, due to an injury I sustained over the summer. I find the intervals more exhausting when I have to count the seconds by myself. I'm thinking this: I've gone up to 3-minute intervals. That would be Week 4 of the Couch to 5K program. In the next six weeks, I could complete Couch to 5K, using the guided podcasts. Afterwards, I could continue training UP towards a 10K, by adding one minute per run, 3 workouts per week. In roughly 16 weeks, I would be running for a full hour at a time, or 10K distance. Last edited by KlingonBabe; 11-11-2008 at 10:15 AM..

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11-10-2008, 10:17 AM	#2
KlingonBabe MAJOR LCF POSTER! Join Date: Oct 2008 Location: Wandering around the Delta Quadrant Posts: 2,331 Gallery: KlingonBabe Stats: Miserable/Sane/FABULOUS	Anyone, anyone? Bueller? I'm back. So not ready for Week 5, but I'm just going to keep pluggin' along until I get it right. Of the 9 running intervals, I topped out at six...

11-10-2008, 02:07 PM	#5
Kensbev Guest Join Date: Oct 2008 Location: Near Atlanta Posts: 536 Gallery: Kensbev Stats: 155/133/? WOE: Atkins Start Date: 10/1/2008	Tracy, you may be like me. I cannot deal with the cold. I don't have a physiological explanation, but it just saps me. PTL that I fell for a man from Georgia! These are winters that I can deal with, not the having to scrape your windshield off after work junk I used to deal with in Ohio...

11-10-2008, 04:57 PM	#6
Kris T. MAJOR LCF POSTER! Join Date: Mar 2008 Posts: 1,915 Gallery: Kris T.	And that's exactly why I'm dreading leaving here (S.Fran area) I hate, hate hate the cold. When I run, I feel like my chest is going to dry out..it burns to breathe, so I definitely hear where you're coming from!! I skipped exercising today (ran on Sunday tho), because I still feel not too good. Hopefully tomorrow will be better. Congrats to those who did exercise today!!!

11-10-2008, 05:26 PM	#7
Kensbev Guest Join Date: Oct 2008 Location: Near Atlanta Posts: 536 Gallery: Kensbev Stats: 155/133/? WOE: Atkins Start Date: 10/1/2008	wince I kind of forgot to this afternoon. Guess I'll do it after the kiddies' bedtime!

11-10-2008, 06:58 PM	#8
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	home from work. I don't like the cold but once I start running I do warm up. It is alot better when I run with other people. There is a club group that meets at 5 or 5:15 am a few days a week. I just can't do that!!! My tire is fixed. I hope to get to the gym tomorrow. I do have an hour class at work I have to go to and running tomorrow night. Klingon, I think the intervals will get easier. Tracy, you have to get used to the cold just like getting used to heat. I actually run faster when it is cold. I want to warm up quicker!!

11-10-2008, 09:03 PM	#9
Kensbev Guest Join Date: Oct 2008 Location: Near Atlanta Posts: 536 Gallery: Kensbev Stats: 155/133/? WOE: Atkins Start Date: 10/1/2008	Ok, great workout today, even if it was delayed. My treadmill is in the garage, and I was speed walking and talking to my husband (who was getting the garbage ready for pick up), and I could do it. This excited me, because it means that I'm working out at the right level. I was drenched in sweat, but still could hold a conversation. Also, I upped the speed walking again. I'm doing 30 minutes now, so I'm halfway to my goal. (This is the closest to running I can get, and --for me at least-- harder, too. Of course, when I used to run, I never cared about my form. I had the shin splits to prove it, too!)

11-10-2008, 11:42 PM	#10
Kris T. MAJOR LCF POSTER! Join Date: Mar 2008 Posts: 1,915 Gallery: Kris T.	Klingonbabe-thanks for explaining podcasts. I am hooked... I have 3 of Jimmy Moore's podcasts downloaded and ready to listen to as I run...one is an interview with Dana Carpender..another is the Kimkins scandal. Genius!! I can't believe this stuff is free...history..all sorts of things to listen too. Definitely will make the time go faster! Kensbev..WTG!

11-11-2008, 06:25 AM	#11
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	power walking isn't easy. I did it one workout a week for most of the summer out on the hills and trails where we run since we cross trained once a week. I would do an hour and no more then 4 miles. My son wouldn't walk with me because I pushed him to hard. Today will be gym for weights and Pilates. I have errands to run and class at work and then run tonight. It is in the 30s here so the cold gear will be coming out. I haven't needed a hat yet and have only used my light gloves.

11-11-2008, 08:44 AM	#12
KlingonBabe MAJOR LCF POSTER! Join Date: Oct 2008 Location: Wandering around the Delta Quadrant Posts: 2,331 Gallery: KlingonBabe Stats: Miserable/Sane/FABULOUS	I am considering abandoning the 10K program in favor of Couch to 5K, and using the Ullrey's podcasts to get me up to 5K. My problem with the 5K training is that I am L-A-Z-Y and can't bring myself to supplement the 30 minute run with anything else. And 30 minutes isn't nearly enough exercise for me. Perhaps some upper body strength training on run days, and longer elliptical workouts on non-run days? Please advise.

11-11-2008, 09:49 AM	#15
KlingonBabe MAJOR LCF POSTER! Join Date: Oct 2008 Location: Wandering around the Delta Quadrant Posts: 2,331 Gallery: KlingonBabe Stats: Miserable/Sane/FABULOUS	The other thing is that, for the 10K workouts, I don't have a guided audio program, so I'm stuck staring at the stopwatch so I know when to switch back and forth between running and walking. I am convinced that the stopwatch is stealing my energy, because, instead of focusing on the exercise, I'm focusing on how long I have left until my next "reprieve." The advantage of the 5K podcasts is that, once I am cued to run, I can just focus on it and switch my brain off, until I am instructed to walk. As I said, the problem with them is that the workout is short, and I can't for the life of me persuade myself to do anything else, before or after the run. This is why I wanted to pursue the 10K training. The workouts are longer.

11-11-2008, 10:19 AM	#18
westside MAJOR LCF POSTER! Join Date: Feb 2005 Location: Folsom, CA Posts: 2,274 Gallery: westside	You say intensity. Have you compared your heart rate when you're jogging and when you're on the ellptical?

11-11-2008, 10:42 AM	#20
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	don't worry about 5K or 10K just increase your running time. I found after doing intervals for a few weeks I could run at a 12 minute per mile pace for 2- 3 miles and then just started to increase my miles. Then I worried about pace. If you are on a treadmill it is easier to do intervals because there is the dreaded clock in front of you but you can see the time. If you are outside I say run slow for as long as you can. Use a Timex Ironman watch and start the timer and see how long it is. When you can't do it anymore walk for a minute and repeat. I know that isn't following a program. I think if you go slow you can should be able to go for longer intervals of time. Do not worry about speed! I guess you want an hour of cardio. Do your running/walking intervals and then do some more cardio to make up what you feel you are missing. I do have to say intervals on the elliptical really helped me to learn to run. I mean hard intervals. You work hard, burn lots of calories and drip with sweat. I did this when I lost my weight.

11-11-2008, 10:49 AM	#21
KlingonBabe MAJOR LCF POSTER! Join Date: Oct 2008 Location: Wandering around the Delta Quadrant Posts: 2,331 Gallery: KlingonBabe Stats: Miserable/Sane/FABULOUS	Thanks, Debbie. I'm frustrated because, two years ago, I was able to start and complete the 10K plan without a hitch. 13 weeks, no more. I slacked off, and now I'm paying the price. I am thinking that the best way to increase running time will be with Robert Ullrey's Couch to 5K podcasts. I actually enjoy the music and the format of the workouts. Tomorrow is a running day. I just have to tell myself that, just because I finished the run, doesn't mean I'm "done" exercising. I just have to think up some strength training (UBWO and abs) that are a non-negotiable part of running workouts. I don't think I can make myself do more cardio on top of the run. It just won't happen. The trouble is that I injured my biceps over the summer, and I have been instructed not to put any strain on it until next year. So lifting anything that would make me flex my biceps is out. Even just picking up the dumbbells for shoulder lifts... Pushups are a great idea. I'm on Week 3 of the 100 Pushup challenge, anyway.

11-11-2008, 10:54 AM	#22
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	push ups, planks are good compound exercises. if you are outside doing the intervals go a direction out where even if you are done with the podcast you have to come back and walk back the same distance you just covered. That is one thing about outside exercise. if you go out 2 miles you need to get back home. I have had right elbow problems and I am just getting back to weights and it does make the elbow act up some. I can do resistance type work without pain. I did UBWO and Pilates this morning and my being out of the gym show. I could feel the workouts alot!!!

11-11-2008, 01:08 PM	#24
Kensbev Guest Join Date: Oct 2008 Location: Near Atlanta Posts: 536 Gallery: Kensbev Stats: 155/133/? WOE: Atkins Start Date: 10/1/2008	KB, you say you can't lift dumbbells, but can you use resistance bands? I almost bought some once; they were really cheap at Wal-Mart or Dick's. You buy them in different levels of resistance, so you can always work your way from light to heavy. (I didn't get mine because my husband got me my home gym.)

11-11-2008, 03:18 PM	#26
Kris T. MAJOR LCF POSTER! Join Date: Mar 2008 Posts: 1,915 Gallery: Kris T.	Klingon and Kesnbev..I admire your dedication!

11-11-2008, 03:34 PM	#27
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	Push ups do alot for your upper body and abs. you could add planks. There are also side planks. Can you do tricep dips? I am off to run soon. It is dark and cooling off but I am probably going to be over dressed. I just can't get it right with the change of seasons. I should remember the 20 degree rule. Add 20 degrees to the temp and dress for that.

11-11-2008, 04:14 PM	#28
mrgarak Senior LCF Member Join Date: Jan 2006 Location: Newton, NJ Posts: 916 Gallery: mrgarak Stats: Happy as long as size 29 jeans keep fitting WOE: Moderate Carbs	Wow, I'm gone for a day and the thread is very busy! Very Cool! I'm at work with only a little time to post, so I'll try to read everything later. Today was a trip to the gym, then a 42 minute run in the trail. On the way out, I took it easy. On the way back, I added 6 hard 30 second pickups. I felt good and strong on the pickups. The weather was cool, but I was still able to wear shorts. We'll see for how long. Dean

11-11-2008, 06:48 PM	#29
Kensbev Guest Join Date: Oct 2008 Location: Near Atlanta Posts: 536 Gallery: Kensbev Stats: 155/133/? WOE: Atkins Start Date: 10/1/2008	Dean, I can't believe you're wearing shorts in November in New Jersey! The very thought gives me goosebumps! KB, you'd actually be surprised at the exercises you can do with resistance bands that don't involve the biceps. Pronation, Overhead Row, Upright Row, Cruches, etc. I've also been thinking of exercises you can do that don't involve using the biceps, and I've come up with a few that work your abs and back. Rotational stretches, shoulder squeezes, squats on a squat machine (probably need a gym for this--very few people actually own one), captain's chair (again, probably need to belong to a gym), bicycle, vertical leg crunch, or you might want to get an exercise ball. They're good for a variety of stuff.

11-11-2008, 07:10 PM	#30
debbiedo Way too much time on my hands! Join Date: Jun 2003 Location: Maryland Posts: 10,001 Gallery: debbiedo Stats: 120/116 if I can get there/ 118 would be fine WOE: mindful eating/running off the pounds Start Date: over and over again	I ran with club people tonight. there was a new guy to our runs because his track work out was canceled for some reason. he is training for Houston Marathon and just did Marine Corp. I ran harder then I usually would have and I am sure it was easy for him. I did 4.73 miles at 9:50 pace. The other guy I ran with can adapt to most speeds and often runs super slow. He did a 5K Sunday and thought he would take it easy. It was not an easy run but not super hard for me until the last hill when we were pushing it at the end. I am without a car tomorrow. I may run up to the gym and do a lower body workout and then run home. It about a mile and and half each way. I want to do the track tomorrow night but I am not sure if I do the run back and forth from the gym I may just add and and call it a day.