6-6-6 and 6

I did my six minute warm up six minute run then six minute cool down.
I ran 1600 feet in 6 minutes 12 seconds. 0.30 or 3/10 of a mile. An improvement in distance and speed. My body is switching from an anaerobic response to an aerobic response to my running, therefore I am able to take full deep breaths and I am experiencing some recovery while I run as well as less fatique.

Now I can add another six, I drove my bike for a while.
I want to ride my bicycle!
I did fifteen minutes of interval running and I cooled down for five minutes.

New Bicycle

Now I'll have to start a biking blog, just kidding - maybe.

Today I only made 5.5 of the 6 minute run. I ran/walked for 36 minutes then went and bought a bike.

A Good day!

I didn't count by distance today. I measured most of my activities today using time.
I ran four+ minutes during my AM walk/run.
Went to Indian Mounds:
Ran/Walked: Total Time 2 hours and fourty minutes.
I made sure I ran at least One complete six minute run non-stop.
Did some 90sec walk/90sec run
A lot of 30sec walk/30sec run

The 30sec walk/30sec run is actually the most strenuous of the routines. I guess It's because my heart rate never has a change go down.
Walked to steps to the largest mound. That really got my heart beat close to the upper 130+ limit. I want to do more towards increasing the strength in my legs so walking steps aught to help.
I was tired today because I worked yesterday. I'm hoping to get a lot done this week and may go back to the mounds tomorrow.

Rain!

This is another easy day.

I walked the dog for 5 or 10 minutes then ran 6 minutes and walked 6 minutes. Guess is that I ran at least 1/4 mile. Blood presure reading at 7 minutes was 134/88, pulse was 103 BPM with the digital BP machine, got my stethescope listened for 60 seconds and heard 89 BPM. Rhythm was steady no abnormal sounds.

Heart Lung Sounds

New plan for this running blog log.

Today is going to be an easy day so I am only going to do the routine that includes 5 minutes of stretches and ABD exercises, 5 minutes walking, and 5 minutes running then 5 minutes of cool down.

I'm paying particular attention to blood pressure readings and to my pulse rates. I used a portable digital sphygmomanometer and ran or walked in place as I took the readings. I should have come down to (220-62=158 * .6 )= 94.8 BPM five minutes after I completed my run and cool down. I reached that figure between three and five minutes of checking my blood pressure and pulse using the portable sphygmomanometer . My final post blood pressure reading was a very good 121/87; pulse 95BPM and I exercised at .75% of my target heart rate as calculated by the simplified method using 220 minus my age.

Numbers for the day:
Stretching exercise and ABD's, after five minutes 144/91; pulse rate: 63 BPM
Post 5 minutes of walking warm up: 182/98; pulse 98 BPM
Post immediately after the 5 minute run: 112/89; pulse 120 BPM
Post 2 minutes after the 5 minute run: 156/102; pulse 117 BPM
Post 3 minutes after the 5 minute run: 182/98; pulse 93 BPM
Post 4 minutes after the 5 minute run: 131/80; pulse 96 BPM
Post 5 minutes after the 5 minute run: 121/87; pulse 95 BPM

Blood pressure readings several hours after exercise session: 144/87; pulse rate 71
5 minutes later: 143/85; pulse: 69
My readings are a little higher than usual because I feasted on 2 preprepared stouffers and weight watcher meals which were loaded with preservatives like sodium. I am also pushing it and should have had a complete rest day today.

I've started getting too far away from the purpose of this blog, which is logging and journaling about my running so I'm going have another blog that will contain in depth health related issues, like information about monitoring heart rates and blood pressure and nutrition. The new blog will include researched articles on a wide array of sports medicine related subjects.
http://sportsmedicinehealthcareforathletes.blogspot.com/

Bright Idea

Allegro 5K

I think I'm might run/walk the Allegro Race on May 9th. The location is close to my home and it is a place I'm very familiar with. I can register the day of the race. I work that day, but I don't have to be at work until 11AM.(better yet, I won't work that day!)---The First 5K, What To Expect
The down side to my bright idea is the timing. It will be very hot in May which may be a bad idea for a first race.
Other racing opportunities would be: May 2, 2009, Mission Run

True to the new plan as soon as there was some light, after stretches, I walked five minutes, ran five minutes and walked five minutes. Total run 1400ft or 0.26515 of a mile, when I hit the 1200ft mark the 5 minute timer went off. Next I took a break then went outside and do my regular daily running routine.

Numbers:
(15min) 7:15-7:30 AM: Ran non-stop 0.26 or about a quarter of a mile.

(1hr 22 min)8:08-9:30 AM (: ran intervals and runtime 1 mile with walking inbetween to cooldown.
Ran a lot of 200 feet runs, ran six, 300ft runs that included a short hill and a short incline. The longest continuous run in my second training workout was 800ft and it was the last run for today.
Total overall miles ran today: 1.26 miles with additional miles inbetween.
Pedometer: 11280 or 5.3 miles.
Heart Rates: 92 walking; 120 running. My target's are lower at 50%=80 my upper at 75%=120, those are approximations taking my age then subtracting it from 220 then multiplying the two figures by first 50% then 75%.
First post exercise BP: systolic: 124; diastolic: 77; pulse:92.
After recovery BP: systolic: 108; diastolic: 74; pulse: 71.

I will do weight training today and I will include an ABD exercise or two. I like the stride cycle, but it is only going to be useful as a range of motion exercise, which will be good for the joints. It won't get my heart rate up.

Notes: No problems, cool and cloudy. I am amazed at the difference in my motivation and attitude in running at the two different places. Yesterday Macon State College and today around my neighborhood. I can run longer at the college. Don't know why. It could be as simple as the asphalt road that I'm running at home is more difficult than the trails and padded track at the school. Dispite the diffences in running surfaces I think there is a psychological component.

New Plan

Every morning this week when I get up, before I drink a cup of coffee I am going to stretch then go outside and run 1000-1200 feet. The only thing that will change this routine is stormy weather. In that case I'm sure I can find at least 15 minutes later on in the day. 15 minutes? Yes, I walk 5 minutes, run 5 minutes, then cool down for 5 minutes. That is 0.22 of a mile or 2/10 or 1/5 of a mile however I want to count it. The important thing now is to get past the feet and into the mile and ultimately into the miles. Next week I'l tag on 200 feet and each of the following weeks I'll add 200 feet. At that rate it will take me 20 more weeks to get to my goal of running a mile August 15, 2009. This is a routine I'm beginning that will be done along with the training schedule I've already established. At this point I'm running intervals that add up to 4000 feet or 3/4 of a mile which is my daily training routine. I can do this at home on the road in front of my house. One day a week I'll make a trip to Macon State College or Indian mounds and make it a long day and run/walk a minimum of 3.5 miles. Which that will include trail running with hills.

I went to Macon State College to run on the trail there and take advantage of the track. I broke my record today because I was able to run one lap without stopping. I also increased the interval times when I ran the 1.5 mile trail. I walked 2 minutes and ran for two minutes. I made one mile in about 12 minutes. I only checked my pulse rate once and it was 120 BPM. This morning my resting pulse was 61 beats.
I finished the day by running 30 seconds then walking 30 seconds for one mile around the track and I almost got too hot. In fact I stopped after the third lap then cooled down, drank some water then went back to finish the last lap.
There was some wind and clouds. It felt cool, but the humidity was high.

I bought a Stride Cycle. Thats a bicycle with only the pedals. It can be used for both upper body workouts and lower body workouts. (now I've got to put the darn thing together!) I want to be prepared for the bad weather. For the rest of this week rain is in the weather forecast. Too, after I run a race next year I am going to reward myself with a bicycle.

Numbers:
7:00 AM ran 1200 feet .22 of a mile in 4.5 minutes.
-------walked ten minutes.
Macon State College 11-12:15
Total miles walk/run: 3.5 miles
Longest run .25 miles.
Total walk/run distance for the entire day was 3.7 miles.
Two runs were .22 of a mile and 0.25 of a mile.

Back to Training Schedule!

Todays goal was to increase total feet by 10% or more which I did. I also wanted to increase at least one continuous run up from 800ft to 1000ft. The rest of my runs were from 200 to 600 feet at a time with walking in between. Which I met all goals for today.

Place: The road in front of my house.
Conditions: Sunny, temperature was 50 degrees.
Time out side: 50 minutes
Long run: 1000 feet
Total interval lengths of running: 4000 feet or 3/4 mile.
Pedometer: 5804 - approx. 2 and 3/4 miles.

Note: back of right leg at calf area ached the entire time and the left leg at calf area began to ache at the end of the walk/run session. The last couple of toes and part of my right foot felt like it was asleep. Could have been cold. I should have warmed up more because I was a stiff after standing at work and working for three straight days.

Goal for the next 4 days is to do the same number of running feet intervals and lengths and to include at least one 1000 feet continuous run time. I will train for four days, then take a rest day then work a day then Sunday begin the next week and hopefully increase the continuous run up to 1100 from 1000.

I have eaten too much for the previous three days so I am going to cut calories for the next several days. I bought some face cream with sun screen. It can't hurt to use sunscreen. I hope I can remember to use it.

Is standing for 5 hours the equivalent of running?

I am working a three day weekend, so no exercise, but no excuses just rationalization. I've been thinking. Since my legs and the rest of my body are as tired as they are when I exercise vigorously for a couple of hours am I getting any of the benefits?
Well, maybe. Standing burns 230 calories, so I burn 1150 in five hours. Running 5 miles per hour burns 526 calories. So standing for 5 hours is the near equivalent of a two hour run. Is there a flaw to my logic?

I work again today. Monday I will begin to run again!

Resource:
The Daily Plate

Am I overtraining?

OverTraining

The symptoms of overtraining may include:
1. Trouble sleeping or insomnia. Especially if your sleeplessness is related to symptoms like restless leg syndrome or any kind of pain.

2. Symptoms of a suppressed immune system may appear; like frequent colds, sore throats, fever blisters, gum problems or for women: bladder infections, yeast infections, and amenorrhea.

3. Resting heart rate or target heart rates increases. Blood pressure may increase.

4. Unexpected weight loss or gain of more than a few pounds. Any unusual swelling of either the limbs or the abdomen.

5. Loss of enthusiasm for running or other symptoms of depression or exaggeration of symptoms of OCD or a general increase in obsessive tendencies. Sure signs would be if you ask your doctor to increase your SSRI dosage; prescribe a medication for insomnia or pain.

6. Other mental/physical stress related symptoms would include nail biting, hair pulling or teeth grinding. A new nervous tick could develop along with increasing agitation and aggressive responses towards other people.

7. Bowel symptoms similar to IBS may occur. Abdominal cramps with either diarrhea or constipation or some combination of the two.

8. Impaired racing and training times.

9. Slow recovery from training.

What test could you use to find out if you are over training?
Two methods of identifying over training is to the measure heart rate, either the resting heart rate in the morning or the target heart rate while running. An increase of more than 5 beats per minute above normal is an indication of over training If your target heart rate increases more than 4-5%, then it could be that you are over training and you should reevaluate your training strategy.

The cure? Train less; give yourself more recovery time.

Prevention? Know yourself and listen to your body.
Heart Monitors

Pfitzinger Report

Running Injury Free

Over- Training - Article

Mama's Health

Lets Run - Over Training

Today's Numbers

800 feet 3 minutes
800 feet 3 minutes

400 feet 83 sec
400 feet 90 sec
400 feet 90 sec
600 feet 90 sec

Total: 3400 feet or 0.64 or a mile
Place: Road at home.
Weather: cool
Time: 8AM

Note: No problems. I walked before, after and between runs. I'm still at 3 mph, which is just fine with me. In time my speed will increase at present I am only interested in getting my feet off the ground and making the distance.

I found some excellent books and am doing research on the importance of being mentally as well as physicaly fit. I am finding the psychology of running a very interesting subject and will have links to articles on the web page I'm putting together. The link is located under the picture.

My Alma Mater

Went to the track at Macon State College. Nice sunny day with a cool breeze.









Part I
I did six laps around the track. I ran approx. three minutes and walked three minutes or at least ran as long as I could making sure at least a couple of the timed runs were at 3 minutes. Total 1.5 miles on the track. Then I took a short break and drank a bottle of water.
Part II
Walked the trail at macon state which is marked off as 1.5 miles. I ran 60 seconds and walked 60 seconds most of the way only cutting back to a shorter run time at the top of some of the hills. It was an honest walk 60 sec/run 60sec that was completed in 24 minutes on a course that was 1.5 miles - Walked further to cool down and drank a second bottle of water.

Pedometer: 16207 - went shopping and added a lot of steps.
Total walk/run distance: 3 miles

Summary: it was all easy! It's been a couple of weeks since I've been out to the college. They have a nice track and a good trail to run. I wish I could go out there at least once a week and I may try to go out there weekly.

Still Raining

I exceeded my goal of a total of 3000 feet, in fact I ran 3200 feet in the morning. 1100 in the evening. Two were 800 feet runs. The rest were 400 feet each. One at 300 feet. The problem I had yesterday running in the rain, was wet glasses. Today I took off the glasses.
A.M.
Time outside: 40 minutes
Ran: 3200 feet or 0.6 of a mile
Longest run: 800 feet
Pedomenter reading 5301
P.M
Walked and ran for: 20 minutes
Ran a 800 feet lap at 3 mnutes
Ran one 300 feet lengh.
Total running length: 1100
Total run length for today: 4300 feet or 0.8 of a mile.
Today I decided to add at least one 800 feet run in the evenings. My legs felt tired.

Notes: the 400 feet run is getting easier every day. The 800 feet isn't bad, but I can feel that it is a bit of a push. I could have passed the "conversation test". I'm scheduled to work both Saturday and Sunday this weekend coming up; so I am revising my schedule and I am only running monday, tuesday and wednesday. Because of the lower back problems I am doing no other exercises this week. Fortunately running alone is the best exercise one can do.

Rainy Day in Georgia

It's raining today and may rain for the next several days. I'm tempted to put off my run, but no I won't! Below are some links to tips on running in the rain.



Running in the Ran!
Is it Worth Running in the Rain?
How to Run in the Rain.
Happy Feet-Wet Shoes.

Light Rain and 57 degrees.
Total Walk/run time: 35 minutes
Ran: 2400 feet or 0.45 miles
(2 runs of 800 feet each)
(2 runs of 400 feet each)

Notes: Didn't time the running only the walking. Ran on asphalt. The only problem with the rain was it kept getting on my glasses. Otherwise it was a good run. I ran less overall distance than I did the last day I ran. I'm going to begin to follow the 10% rule. So for a couple of days this past week my average overall distance was about 0.5miles, so this week, beginnning tomorrow I will run an overall distance of approx 3000 feet. If I use the road I marked off into a 200 feet segment that means I will do 15 laps. So this week coming up I'll add two additional laps of 400 feet to get up to 3000 feet or 0.56 of a mile.
For example: Two 800 feet runs = 1600; Two 400 feet runs = 800; Ending with Two 300 feet runs = 600; total overall distance will be 3000 feet. Each day I will attempt to add the additional distance to one of the continuous 800 feet runs. I'm not sure if I should reverse the sequence and start with the shorter lengths and build up to the longer ones. afraid I won't have any energy left unless I short running distances first.
"How to Use the 10 Percent Rule
Increasing the intensity, time or type of activity too quickly is one common reason for sport injury. To prevent this, many fitness experts recommend that both novice and expert athletes follow the ten percent rule, which sets a limit on increases in weekly training. This guideline simply states that you should increase your activity no more than 10 percent per week. That includes distance, intensity, weight lifted and time of exercise.

For example, if you are running 20 miles per week and want to increase, adding 2 miles the next week follows the 10 Percent Rule. If you are lifting 50 pounds and want to increase, add 5 pounds the next week to follow the 10 Percent Rule. Aboutdotcom - Tips and Tricks, 10 Percent Rule"

No Running Today, But

I did do 5 sit ups, 5 leg lifts and 29 doorway push-ups and a variety of dumbbell curls. I work today and don't want to push it except for the push-ups ☺.

Several months ago I was convinced that I was totally over the hill. Ready to draw a social security check and I vowed never again to stress myself out by "working". The more conditioned I get the more energetic I feel the more often the concept"additional paid employment" creeps into my mind. Oh well, it is nice to be relieved of the shackles of a time clock. It's like the 5K race, at this point I don't necessarily want to run one, but I do want to be able to run one. Same with taking a paying job, I don't want to go to work, but it's nice to know that I am physically able to work. Which I do work as a product demonstrator, but recently I've only worked one day a week. Might be time to change fields.

Good health is a true treasure. This morning I'm feeling very thankful.

Easy Day - scratch the schedule

I ran four timed 3 minute runs. I walked to warm up and walked at least three minutes between the runs. Walked six minutes after, to cool down. I timed at between 2.5 and 3 minutes for each time I ran. For the last two runs I measured the length of the road in front of my house. It is about 200 feet from my mail box to the first light pole. Then I timed myself running that length two separate times. The first time I stopped at 2.5 minutes and I had run a distance of 600 feet. My last run was 800 feet and it took me 3 minutes. I have been underestimating the distances I have been running. Even with the 200 feet, I believe it is further than that. At the very least when I turn around I run from one side of the road to the other and that is an additional 10 feet. At any rate, I am very pleased with this mornings efforts and I plan to continue to increase the times and lenghs.

Running Time 12 minutes
Running Distance .5 miles
Walked approx 30 minutes
Best run time: 3 mph
Time of day 9:30 AM - Weather cool and misty.
Ran on concrete.

No pains in the night. No achy muscles today. Ate high carb no meat yesterday and I think it made me more energetic.

More Distance

Place: Indian Mounds - Sunny with a cool breeze.
Todays Goal was to increase running distance.
1st Run distance: 567 feet
2nd Run distance: 742 feet
total: 1309 feet
miles: 0.25 or 1/4 mile.
Walk and Run Time: 40 minutes

Notes: Had a terrible night last night. Woke up about 12:30 AM and my lower back was hurting to the extent that I did not go back to sleep until 4:00. I tried a cold pack, a heating pad, dextromethophan (OTC cold medicine reputed to relieve pain), doxylamine(OTC sleep aid), Advil (OTC NSAID) and a muscle rub cream. Around 4:00 AM I guess all my remedies worked cause the pain was gone and I could sleep. I over did it yesterday when I did my morning running routine and later went to Indian mounds and ran/walked for a mile and did weight training. I also did some house cleaning.
Here are a few links to web sites I visited searching for information and immediate relief from pain.(which there is rarely a quick fix)
24 Remedies For Muscle Pain
Dr OZ Health Videos
Cool Running
Abdominal Pain and Causes(Has a good illustrations)

I was going to make this a rest day, but changed my mind. I want to rest tomorrow because I work Saturday, so I made this an easy day.

I am enthusiastic about the progress I have made. I began my exercise program 8 weeks ago on January 19, 2009. When I started I could barely run 100 feet at one time, now 8 weeks latter I can run 742 in one run and after a couple minutes walking break I can run 567 more feet to complete 1309 feet or a quarter of a mile.

I haven't lost a significant amount of weight over the past . I want to slim down some but I'm in no hurry. I don't think it's a good idea to diet to a calorie deficit while learning and participating in a new sport. Especially a sport like running inwhich water balance and nutritian would be especially important.

Change of Plans

Instead of following the scheduled 90 sec followed by 2 minutes, I did two repetitions of 2 minutes of running followed by 2 minutes of walking. No problems with chest discomfort or shortness of breath. My heart rate at the end of the 2 minute run was consistently at 132. My first blood pressure reading this morning was 159/98, P 69, that was followed by a series of normal readings ranging from 148/85, P 62 to 136/83, P 61. My first post blood pressure reading was 136/85, P 81 then five minutes later my blood pressure reading was 125/87, P 81. Why all the blood pressure readings? I want to make sure I do not have hypertensive disease also I do feel that poor blood pressure readings can be an indicator of unreasonable stress on the body or the mind. It is alright if the blood pressure goes up, but it must come down quickly and with subsequent readings the blood pressure should be in line with the guidelines set for the general population by healthcare professionals. If the BP readings remain high then blood pressure medication may be necessary. Also I am going to start running early morning. Because blood pressure is normally higher early morning I questioned the safety of getting up first thing in the morning and doing an activity that would, at least briefly, cause upward surges in blood pressure readings that might already be high. If this morning is any indication of the effect running will have on my blood pressure then I should not have a problem running first thing in the morning or increasing my running time. It is my expectation that my blood pressure readings will improve over the weeks to come as I get into better and better condition. I will also lose weight over the next few weeks. A decrease in weight lowers blood pressure. My weight hasn't changed significantly. The only change I am making in my diet is to eat fresh fruit every day. I am also including one serving of fish in my diet each week. I don't plan to restrict my calories in fact I may eat more.
New York Times Article: If Blood Pressure is High-Normal, Try Losing Weight.

So the change of plans is that I will change from the 90 - 120 to the 120 - 120
second runs, between 2 minute walks. This change to this part of my daily schedule will continue until next week, then I'll increase the running time to another higher but comfortable figure.

Early Morning Times
Time outside 30 minutes
Running time 8 minutes
Walking time 22 minutes

My target heart rate is: lower end 103 and upper end 135 - so today's 132 was very good.

Blood pressure is normally higher for individuals in my age group. I think it is absurd to assign a specific number like 120/80 for all individuals regardless of age or size. An individuals blood pressure readings are in a constant flux. The only time I am concerned about a blood pressure reading is if the reading shows an elevated state when I am calm and relaxed and didn't eat too much salt the day before. BP pressure might become an issue for me if it fluctuated wildly from low to very high in a very short space in time and if the wildly fluctuating blood pressure readings were accompanied by a symptom like hallucinating or having a seizure.
That could be relevant even in a healthy individual because it could be a symptom of overheating, of hyponatremia or serious dehydration or water overload. That kind of symptom is also present in a serious disease state, but with disease it would be a constant problem. In the case of exercising the symptoms would be transient, but very dangerous because an electrolyte imbalance can cause heart failure.

I didn't experience any nocturnal back pains. The muscles in my feet ache. Saturday I worked in a pair of very stiff walking shoes. I think some of the aching is from wearing those shoes, but I am also consciously working my feet more during the runs.

My plans for the rest of the day are to go to Indian Mounds and walk/run for a couple of miles. This afternoon I will do weight training and I will do core exercises. I need to stay home and clean up my house, but it is just too pretty a
day to stay in doors.

Just returned from Indian Mounds. It was a very productive trip. I was there for an hour. The first 20 minutes was spent running 30 seconds then walking 30 seconds. I set the timer on my watch to let me know when to switch from walking to running. The pedometer showed 2500 steps which a conversion table indicates is at least a mile. Even though the temperatures were relatively mild I got hot. I had absolutely no problem with that pace and will repeat that routine soon. I ran/walked on sidewalks over a bridge and up and down small hills. It was nice.

Blood Pressure

According to the National Heart Lung and Blood Institute the categories for Blood Pressure Levels
in Adults are:
Normal Less than 120 And Less than 80
Prehypertension 120–139 Or 80–89
High blood pressure
Stage One 140–159 Or 90–99
Stage Two 160 or higher Or 100 or higher

In this Guide To Lowering Blood Pressure, it says being physically active is one of the most important things you can do to prevent or control high blood pressure. One of the exercises listed is running. The suggestion in this article is to run 1 1/2 miles in 15 minutes (1 mile in 10 minutes).

My last blood pressure reading for today is 121/79 Pulse 83. This reading was done after my return home from Indian Mounds.

I Couldn't Sing Happy Birthday!

I completed my two 90 second runs and my two 2 minute runs. Was outside for 30 minutes. Very sunny and warm this morning.
In a runners book under the subject of How fast should I run? it said all base-building miles should be run at a comfortable, conversational pace. Often the talk test is used to determine if you are going too fast. If you don't have enough breath to carry on a conversation or if you are by yourself and you can't sing happy birthday then SLOW DOWN!
What is base building? Base building is building the framework of your program. Base building builds a better circulatory system by strengthening the heart and improving circulation to the muscles. Other benefits include: Takes less effort to run, muscle is built, and confidence is built. The four principles are: frequency, volume, program length, and intensity. In other words run more often and do other activities that will strengthen the body. Things like hill training and weight training two or three times a week.
I'm going to use the "conversation test" as one way to detemine my readiness to increase the minutes I run.

Source: THE RUNNERS BOOK OF TRAINING SECRETS; by Ken Sparks, Ph.D.

Two and Two

The weather here is great. For the third day in a row the temperature will be 80 degrees. This morning I plan to warm-up with stretches, core exercises and weights and I will run 90 seconds followed by walking, then 120 seconds then walking. I'll do two repetitions. I rested through the weekend except for doing core exercises. I drew the picture of the runner Sunday.
My sister and neice, who I admire very much, both won trophy's Saturday when they ran a race at a local Insurance Co. Their success and interest in the sport is what has inspired me to start running. In October I hope to run in the Komen race for the cure. That will be my first race.

Numbers for the day.
Total Time 36 minutes
Ran 7 minutes
Walked 29 minutes

Second walk: 10,000 steps

Notes: No problem running the 90 seconds or the 120 seconds. My body has learned when 90 seconds has gone by which I find interesting. I ran more than 120 seconds on the first run, but I'm only counting by the timer beeps which I have set at 120 seconds or 2 minutes. I didn't hear the beep on the first 2 minute run and I think I accidentally ran an extra 30 seconds.

While I walked the 10,000 steps I walked both dogs and for part of the distance I carried light weights. I had my cd player with me and listened to music.

Magic 3 Minute Run

I've done my warm up stretches, core and weight training. I decided to add a little structure to my run so I looked up the couch to 5 K information. For week three the following is suggested:
Brisk five-minute warmup walk,
then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

So I'm giving it a try cause I think I am past the three week mark. I've done one repetition and much to my suprise I did run the three minutes. Right now I'm resting and will go outside and try for the second repetition. I didn't like the way my chest felt with the first three minutes so I may cut it back to less time on the second repetition. I am comfortable with running 90 seconds at a time and I feel it is time to take it to three minutes. If I have too much trouble I'll modifiy the routine. It is suggested by the couch to 5K web site to do this routine three times a week. The couch to 5K modified schedule to increase run time and lenght is a routine that I plan to add to the schedule I've already established, which is to walk 10,000 steps and include additional running intervals in that walk. Setting up a schedule is a way for me to keep tabs on the progress I am making and to know better when to increase the number of feet that I run at one time and to know how much progress I am making.

Second repetition attempt I was only able to run two 90 second intervals. Didn't make it to the 180 seconds (3 minutes straight) this time. So my modification will be to do two repetitions a day, but I will decrease that 180 seconds to 120 seconds (2 min.) Do that routine for a week then increase the 120 sec to 150 sec then on week 6 attempt the 180 sec run again. Since I am not working I think it is okay to go with doing the workout and runs at least 5 days even 6 days a week. I will have one day of complete rest.

So my modified couch to 5 K will look like this: Week 4 March 8 thru 13
Brisk five-minute warmup walk,
then do two repetitions of the following:
Jog 200 yards (or 90 sec)
Walk 200 yards (or 90 sec)
Jog 250 yards (or 120 sec or 2 min)
Walk 250 yards (or 120 sec or 2 min)

Week 5 Mar 15 thru 20
2 repetitions of the following:
Jog 200 yards (90 sec)
Walk 200 yards (90 sec)
Jog 300 yards ( or 150 sec 2.5 min)
Walk 300 yards (or 150 sec 2.5 min)

Week 6 Mar 23 thru 27
2 repetions of the following
Jog 200 yards (90 sec)
Walk 200 yards (90 sec)
Jog 400 yards (180 sec - 3 min)
Walk 400 yards (180 sec - 3 min)

This additional period of time will give me a chance to get into even better shape with core exercises and weight training. I will continue to have the goal of 10,000 steps per day. Which when I feel motivated I will include the interval running. I do want to have a structured goal to follow. After week six I'll once again try to follow the couch to 5 K plan which at their at week 4 is:
4 Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)

On Week 7 for me, March 30 thru April 3 I will attempt the above and if I need to modify the time frame or the workout I will.

Walked with 2 pound dumbells 10,000 steps. Tried one little run, but didn't have the energy to run very many feet or do a second one. Tomorrow will be a rest day because I will work for four hours.

30 Degree Morning

My weight is 147 pounds down from 155 and I'm not even counting calories.
I'm in the process of doing my warm up exercises, which will include ABD crunches, weight training and stretches. I'll be in my neighborhood today. My goal is to run longer distances at intervals. I will also add distance to the 10,000 pedometer steps.(maybe)
Last night I only had the kind of pain that is experienced by unaccustomed use of muscles. The weird side(flank) pain didn't make an appearance.
Right now it is 30 degrees outside; it is going to get into the upper 50's.

BP immediately after lifting weights: 155/99 pulse 68
BP after watching a 4 minute mediation video: 138/83 pulse 71

Walk/run
Pedometer 3000 steps, time 45 minutes ran approximately five intervals of 60 to 90 second, asphalt. One 100 yard trail run.
Added another 3500 steps on the pedometer and the time was 30 min. Included some running intervals.

Late start

This morning I exercised with weights and then got side tracked by the computer for most of the day. So late this evening I walked and ran for 50 minutes. Clocked 5227 (2.47 miles) on my pedometer. I did well with the running and at least 1/3 of the walk time was running. I have increased the ability to easily run by 100 feet. That means I when I rotate to running I run 200 feet or more when before I was running only 100 feet after walking. I watched my breathing and I am concentrating on keeping a good pace rather than running fast.

Longest Run

I ran over 100 yards or 0.057 miles without stopping. I was winded at the end of it, but hurrah I'm making progress. I was at Indian Mounds. I stopped there on my way home from Kroger. Most of my walking was done at Walmart and Kroger. I spent about 30 minutes at Indian Mounds. The wind was blowing a little and the temperatures were cold, but not uncomfortable. I also spent some time doing run/walks.

I was awaken at 4:00AM by pain in my back and side. wasn't too bad and I was able to go back to sleep. I am having a few uncomfortable twinges today, but hopefully with rest they will pass. I am also feeling slight pain in some of the muscles I used yestereday in weight training.

I did 15 minutes of core stengthening exercises this afternoon. Beginning tomorrow first thing in the morning I will do a short session of this type exercise. It will be a good way to warm up for the day. I'll do some of the exercises featured at the Mayo Clinic blog: abdominal crunches, bridge, single legged abdominal press, segmental rotation, quadruped, superman, etc. I'll begin by doing 10 repetitions of each one the exercises. After doing a few I realize that I am very, very out of condition. Doing the exercises made me dizzy.

The Mayo Clinc web site has a slide show.

Blood pressure reading for the day - 131/76 P 76.

Weight Training

Today I began a weight training program. Warm up was walking the dog for ten minutes.

Goal: three times a week; increase sets and reps and muscle groups.

Dumbells 6.6 pounds each - leg wrap 2 pounds each
Begin: 141/84 p 68, Mid: 145/82 p 76; Post: 111/72 p 80

One set of each

bicep curls sitting: 30 reps L and R
bicep curls standing: 10 reps L and R
lateral arm raises: 10 reps L and R
Side arm raises: 10 reps L and R
Shrugs: 10 reps
Side Rows: 10 reps
Upright Rows: 10 reps
Heel raises: 10 reps
Leg curls: 10 reps
Leg Extensions: 10 reps L and R
Tricep extension: 10 reps
Lateral side bends: 10 reps L and R

Barbell total 20 pounds, ten pounds on each end.
mid: 169/91 pulse 77; 30 minutes post: 139/88 pulse 70

One Set Each

Clean and press: 10 reps
Squat: 10 reps
military press: 6 reps
Press behind neck: 6 reps
wrist curl: 3 reps
Reverse grip wrist: 3 reps

Hand grip 10 reps R and L
Balancing: 5 for 20 seconds each

Final blood pressure readings: 150/90 p 69 - thirty minutes later 135/85 p 74

Walked around the neighborhood to add aerobic exercise. Pedameter 8000 steps or
4 miles. I added a small number of run/walks, but not many because my main goals for today was to begin the weight training and get some aerobic exercise. My pulse rate measurments were from 96 beats per minute to 114 beats per minute.

Resources:
"Walking and Running the Complete Guide"; Time Life Books
"Weight Training for beginners"; Bill Reynolds with Lou Ferrigno
"Fitness"; David K. Miller; T. Earl Allen

S N O W !Photo thanks to Cheryl Coody

It's raining with snow in the forecast for today. I only spent 20 minutes run/walking. I covered .3 miles. I walked 150 feet and I ran 150 feet for 20 minutes. I checked my heart rate after running and it was 120 bpm. 45 minutes after my run my blood pressure was 147/83 and pulse was 78.

My target heart rate is: lower end 103 and upper end 135. These figures were found by subtracting my age of 62 from 220 and then multiplying that figure first by .65 to figure the lower end and then by .85 to figure the upper end. Why is a heart rate important?

The increase in the heart rate is caused by the increased oxygen demand at the cellular level. It is desirable that the cardiovascular system increase cardiac output therefore increase the delivery of blood to areas that need it.

Measuring heart rate can accomplish two goals. One, it lets me know my level of fitness and two; it lets me know how fast my heart has to beat to increase cardiovascular fitness. The following information, which I don't necessarily agree with but think it is an interesting concept, was taken from "Walking Medicine." The most scientific way to measure the strength and endurance of your heart is to determine your maximum heart rate. Which is the highest number of beats your heart can reach. A very fit person, for example a fifty year old aerobic walking teacher has the maximum heart rate of 190 which is the same heart rate as a 30 year old. A sedentary person has a heart rate of 120 which is the heart rate of a 100 year old. Walk a brisk mile then taking your pulse; that reading will be your maxmium heart rate." In a guide to Running and Walking I learned that to obtain benefits from walking and running I must exercise at my target heart rate, preferably at the higher end of my target rate.

Before running today I read some information about running form and I tried to follow the advice. I ran head up, landed on the back side of my foot, and took care to monitor my stride. I learned that some beginners find running too hard because they sprint instead of run.

It's occurred to me that my success in becoming a runner is dependent on the strenth of my legs. Too while running and walking will strenthen my legs it won't do much for my upper body. Today I'll do leg stengthening exercises and I will also do weight training and I will incorporate a few days of yoga and light weight training into my training routine.