Workout for Week Ending 1/28/07

Mon: no running, weights and core work
Tues: 2 miles, hills
Wed: 3.5 miles, easy
Thurs: 2 miles fartleks (.5 mile warm up, 5 sets fartleks, .5 mile
cool down)
Fri: no running, weights and core
Sat: 2.5 miles, easy
Sun: 8 miles, lsd (my toughest run yet. I chose to go down Delores
Street, which is up and down hills, a couple were too steep to run,
so
I walked up, but I went back up Valencia, which is nice and
relatively
flat)


Total for week: 18 miles
Total for 2007: 66.5 miles


Also lost 1 pound this week, 11 pounds until goal

Martha
184/151/140

"SFrunner" <bastmag666@yahoo.com> wrote
> Thurs: 2 miles fartleks (.5 mile warm up, 5 sets fartleks, .5 mile
> cool down)

DO I want to know what "fartleks" are????
> Total for week: 18 miles
> Total for 2007: 66.5 miles
> Also lost 1 pound this week, 11 pounds until goal
> Martha
> 184/151/140


You rock. THIS is the kind of inspiration I'm looking for.

Were you always a runner, or did you just start when you started this
weight loss?? I really like the **idea** of actually RUNNING, but I'm
afraid of it. I can walk pretty fast, but I haven't even attempted a jog
yet.


--
XXXXXXgizzieXXXXXX
************************************************** *****************************
"God, remember the Prom? You got so thin by then."
"Oh, I know--I was so lucky getting mono, that was, like, the best
diet ever."
Romy and Michele's High School Reunion
************************************************** *****************************

On Jan 28, 3:32 pm, "XXXXgizzieXXXX" <xxgizzi...@comcast.net> wrote:
> "SFrunner" <bastmag...@yahoo.com> wrote
>
> > Thurs: 2 miles fartleks (.5 mile warm up, 5 sets fartleks, .5 mile
> > cool down) DO I want to know what "fartleks" are????
>
> > Total for week: 18 miles
> > Total for 2007: 66.5 miles
> > Also lost 1 pound this week, 11 pounds until goal
> > Martha
> > 184/151/140 You rock. THIS is the kind of inspiration I'm looking for.
>
> Were you always a runner, or did you just start when you started this
> weight loss?? I really like the **idea** of actually RUNNING, but I'm
> afraid of it. I can walk pretty fast, but I haven't even attempted a jog
> yet.
>

A fartlek is a Swedish running term for a casual interval. I warm up
for .5 mile and then I'll run very fast for one block, run slowly for
a block, repeat. You can use light posts, etc.

Walking is good, but it's never done it for me. I ran for many years
in the 80s and 90s. I've finished one marathon and many halfs. I had
been out of running for a few months due to a skiing injury. But I
started running again last October. I love it.

There's a lot of planning involved in starting a running program. You
don't just go out and run as fast and far as you can. The best way to
do it is to go to www.runnersworld.com They have great beginners'
programs.

Now, I'm training for my first marathon in 20 years, which will happen
in Dec.

I've spent most of the week on the bike on the indoor trainer trying to
determine what is causing the leg discomfort after 30-45 minutes. Simulated
riding on the flats doesn't seem to bother me but once I try applying
resistance I get a burning sensation around the knees. After talking to the
bike shop and a few women on a cycling group I've come to the conclusion the
cranks on the bike are too short for me. It goes to the bike shop tomorrow
for some longer cranks. Hopefully this will solve the problem. I'm
anxious to see how the longer cranks affect the average speed and watts
generated.

Here's the totals for the week.
3.5 hours on the trainer - average speed of 14 mph with 2,000 feet climbing.
I also did 2 days of the Cyclo-Core off season training for cyclist. This
is only a 30 minute workout but it really kicks your butt Here's a funny
video I found of a college cycling team trying the video for the first time.
If these young kids find it tough you can imagine what it feels like to this
64 year old body!

I'm looking forward to some decent weather so I can get back outdoors. It
was 17F this morning with snow flurries and 15+ mph winds so the usual
breakfast ride was cancelled. My cut off temperature is 25F with fairly
calm winds.

Beverly
177/142/~140 since 1996

Oops...forgot the link to the video of Babson College cycling team trying
the workout for the first time.
http://www.babsoncycling.com/cyclocorevideo.htm





Beverly wrote:
> I've spent most of the week on the bike on the indoor trainer trying to
> determine what is causing the leg discomfort after 30-45 minutes.
Simulated
> riding on the flats doesn't seem to bother me but once I try applying
> resistance I get a burning sensation around the knees. After talking to
the
> bike shop and a few women on a cycling group I've come to the conclusion
the
> cranks on the bike are too short for me. It goes to the bike shop
tomorrow
> for some longer cranks. Hopefully this will solve the problem. I'm
> anxious to see how the longer cranks affect the average speed and watts
> generated.
>
> Here's the totals for the week.
> 3.5 hours on the trainer - average speed of 14 mph with 2,000 feet
climbing.
> I also did 2 days of the Cyclo-Core off season training for cyclist. This
> is only a 30 minute workout but it really kicks your butt Here's a
funny
> video I found of a college cycling team trying the video for the first
time.
> If these young kids find it tough you can imagine what it feels like to
this
> 64 year old body!
>
> I'm looking forward to some decent weather so I can get back outdoors. It
> was 17F this morning with snow flurries and 15+ mph winds so the usual
> breakfast ride was cancelled. My cut off temperature is 25F with fairly
> calm winds.
>
> Beverly
> 177/142/~140 since 1996

"XXXXgizzieXXXX" <xxgizziexx@comcast.net> wrote in message
news:K6mdnZos6brwryDYnZ2dnUVZ_qarnZ2d@comcast.com. ..
>
> "SFrunner" <bastmag666@yahoo.com> wrote
>> Thurs: 2 miles fartleks (.5 mile warm up, 5 sets fartleks, .5 mile
>> cool down)
>
> DO I want to know what "fartleks" are????
>> Total for week: 18 miles
>> Total for 2007: 66.5 miles
>> Also lost 1 pound this week, 11 pounds until goal
>> Martha
>> 184/151/140
>
>
> You rock. THIS is the kind of inspiration I'm looking for.
>
> Were you always a runner, or did you just start when you started this
> weight loss?? I really like the **idea** of actually RUNNING, but I'm
> afraid of it. I can walk pretty fast, but I haven't even attempted a jog
> yet.

You know, I have never been a runner (now 30 yrs old). Shoot, I never even
contemplated exercise or sports until I was about 25. Running scared me. I
would try, and be so winded and exhausted 30 seconds into it, I gave up.
Just decided that I wasn't the running type. Until just a few weeks ago.
My spinning instructor insisted I participate in a 5k. No way I said. But
before I knew what was going on, I had a pair of running shoes and now I'm
out running almost every day... Just this past sunday, I ran 3 miles
without having to take a walking break! Sure, it took me 36 minutes, but
what a milestone for me! The thing to do is start out SLOW. As I've been
told a hundred times, you must start really slow. Alternate between a walk
and a slow jog. I have a 2 mile wood chip path nearby and I started on that
by alternating between a walk and jog, slowing to a walk whenever my
heartrate got beyond a certain point. If you do it often enough, pretty
soon the stamina builds up until there is less walking and more running! I
am still a very new newbie to running, but I love it. And I am running
about 10 miles a week. I will slowly build up. S L O W L Y. Just like
everyone keeps telling me!

"determined" <determined@comcast.nest> wrote in message news:vrednTraZ-
If you do it often enough, pretty
> soon the stamina builds up until there is less walking and more running!
> I am still a very new newbie to running, but I love it. And I am running
> about 10 miles a week. I will slowly build up. S L O W L Y. Just like
> everyone keeps telling me!

I'm 52, so I've not been running 22 years longer than you

We have a fitness club opening here shortly, I'd like to do some
interval/stamina training and build up to running. I'm inspired by tsome of
the folds on The Biggest Loser, some of them could barely make it up the
steps of The Ranch the first week, by the end of week 12, they went home
flying. Of course, I can not train as hard or as structured as theat show,
but I'd kinda sorta like to be my own success story and participate in our
local breast cancer run next year.


--
XXXXXXgizzieXXXXXX
************************************************** *****************************
"God, remember the Prom? You got so thin by then."
"Oh, I know--I was so lucky getting mono, that was, like, the best
diet ever."
Romy and Michele's High School Reunion
************************************************** *****************************

In article <1170018907.738572.92940@v33g2000cwv.googlegroups. com>,
"SFrunner" <bastmag666@yahoo.com> wrote:

> Mon: no running, weights and core work
> Tues: 2 miles, hills
> Wed: 3.5 miles, easy
> Thurs: 2 miles fartleks (.5 mile warm up, 5 sets fartleks, .5 mile
> cool down)
> Fri: no running, weights and core
> Sat: 2.5 miles, easy
> Sun: 8 miles, lsd (my toughest run yet. I chose to go down Delores
> Street, which is up and down hills, a couple were too steep to run,
> so
> I walked up, but I went back up Valencia, which is nice and
> relatively
> flat)
>
>
> Total for week: 18 miles
> Total for 2007: 66.5 miles
>
>
> Also lost 1 pound this week, 11 pounds until goal
>
> Martha
> 184/151/140

Great going, Martha!!

Here's my stats for last week:
1/22--bike 15 (warmup), Shoulder workout (press, row, triceps), Abs
1/23--Run 30 minutes (3 miles)
1/24--Run 25 minutes (2.25 miles), circuit training with nonstop
cardio/light weights for 40 minutes, followed by team training for broad
jump (box jumps, vertical jumps, broad jumps x3)
1/25--Chest workout (press, fly, pushups, pullups), Abs
1/26--Leg workout (extensions, "explosive" leg press, hamstring curls,
ab/adductor, calf raises)
1/27--teen birthday and slumber party--should qualify as a workout :-)
1/28--sloth day, watching dvd's of the first season of Deadwood...

On Mon, 29 Jan 2007 19:52:58 -0500, "XXXXgizzieXXXX"
<xxgizziexx@comcast.net> wrote:

>
>"determined" <determined@comcast.nest> wrote in message news:vrednTraZ-
> If you do it often enough, pretty
>> soon the stamina builds up until there is less walking and more running!
>> I am still a very new newbie to running, but I love it. And I am running
>> about 10 miles a week. I will slowly build up. S L O W L Y. Just like
>> everyone keeps telling me!
>
> I'm 52, so I've not been running 22 years longer than you

Well, I'm a few months shy of 59, and until I started running about 3
years ago -- verrrrry slowly :-) -- I hadn't run since 10th grade.
It's not too late for you!

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

"Chris Braun" <> wrote

> On Mon, 29 Jan 2007 19:52:58 -0500, "XXXXgizzieXXXX"
>> I'm 52, so I've not been running 22 years longer than you

> Well, I'm a few months shy of 59, and until I started running about 3
> years ago -- verrrrry slowly :-) -- I hadn't run since 10th grade.
> It's not too late for you!

YAAAYY! Thank you, Chris, that is encouraging!


XXXXXXgizzieXXXXXX
************************************************** *****************************
"God, remember the Prom? You got so thin by then."
"Oh, I know--I was so lucky getting mono, that was, like, the best
diet ever."
Romy and Michele's High School Reunion
************************************************** *****************************