When you want to achieve something it is vital for success to set small goals towards the final product. As we have seen this week my goal is a twelve week training program designed to slowly put me into good shape beginning with a large amount of walking to longer distances of running. During this time I will place upon myself these types of small goals to motivate myself.
This past Monday I set a goal of working out 15 times in the next four weeks. Nike+ is going to keep track of it just like they do with everything else! Its a great system. So as you can see I am at five workouts (it didn't catch Sunday's) and I am ahead of the required pace. Therefore I can take a day off - but I won't. That would get me off my training schedule - the purpose of this goal is to get the reward of knowing I can do it. Also, Nike+ will give me a medal in my online collection - its fun.
Just another of the great things about Nike+ and helping me stay motivated!
Saturday, January 10, 2009
Friday, January 9, 2009
The Friday Push
From what I know about training and running (from what I have read) you usually have a larger day comprising roughly 20% of your weekly total. This is then followed up with a day of rest (no training whatsoever!) It appears that will be my Fridays for these twelve weeks.
Today I was scheduled to walk five minutes, run five minutes and repeat and then cool down for a short walk. That is what you see above resulting in 3.25 kilometers, a little above 20% of my weekly total. It felt great to run for five minutes at a time although I can kind of feel my muscles saying "wow, haven't done that in a while".
The only problem with today's workout was that it took place on a treadmill instead of outside. I enjoy training outside with the fresh air but this morning I awoke to several inches of snow on the ground making it impossible. But it is training regardless and I burned nearly 300 calories.
But now I sit here with a day off tomorrow, 14.32km run in the first 6 days and 23 days remaining in January. Lots more ahead of us.
Today I was scheduled to walk five minutes, run five minutes and repeat and then cool down for a short walk. That is what you see above resulting in 3.25 kilometers, a little above 20% of my weekly total. It felt great to run for five minutes at a time although I can kind of feel my muscles saying "wow, haven't done that in a while".
The only problem with today's workout was that it took place on a treadmill instead of outside. I enjoy training outside with the fresh air but this morning I awoke to several inches of snow on the ground making it impossible. But it is training regardless and I burned nearly 300 calories.
But now I sit here with a day off tomorrow, 14.32km run in the first 6 days and 23 days remaining in January. Lots more ahead of us.
Thursday, January 8, 2009
Did you know?
That Usain Bolt rules! Just this last summer he set the world record in the 100 meter dash at 9.69 seconds. Amazing! Check out the video below to relive the moment.
Another walk?
Today was just another two kilometer walk - nothing really to see except that I walked 2.5 with E and burned over 220 calories. I guess today is a nice small step in preparation for tomorrow's 5 minute walk, 5 minute run (and repeat) and ending with another 5 minutes of walking. Its not going to be difficult - eh, it could be since it is going to be cold and snowing once again. Always fun!!!
Today's music:
"Beautiful Day" by U2
"Post Script" by Finch
"Sick & Tired" by Default
"Vitamin R" by Chevelle
"Rockstar" by Nickelback
"Spiders" by System of a Down
Today's music:
"Beautiful Day" by U2
"Post Script" by Finch
"Sick & Tired" by Default
"Vitamin R" by Chevelle
"Rockstar" by Nickelback
"Spiders" by System of a Down
Wednesday, January 7, 2009
Day 4
After spending yesterday recovering from my humiliating fall on the ice I was determined to be able to do today's training without falling in the slippery snow. I was successful! Today's regimen was walk five minutes, run 1 minute and then repeat, ending with another 5 minute walk.
As you can see I went over the required 17 minutes and the 2 kilometers which felt great. Taking it slow and easy is paying off thus far. We will see what happens two weeks from now.
- Will I stay on schedule?
- Will I want to keep going?
- Will I feel the training in a negative way?
- Will that pesky pain come back just above my ankle?
At this point I am confident that these questions will be answered in a positive manner. Oh, before I forget... the playlist!
"Lazy Eye" by SilverSun Pickups
"The Red" by Chevelle
"How Far We've Come" by Matchbox Twenty
"Heavy" by Collective Soul
"Anthem of our Dying Day" by Story of the Year
As you can see I went over the required 17 minutes and the 2 kilometers which felt great. Taking it slow and easy is paying off thus far. We will see what happens two weeks from now.
- Will I stay on schedule?
- Will I want to keep going?
- Will I feel the training in a negative way?
- Will that pesky pain come back just above my ankle?
At this point I am confident that these questions will be answered in a positive manner. Oh, before I forget... the playlist!
"Lazy Eye" by SilverSun Pickups
"The Red" by Chevelle
"How Far We've Come" by Matchbox Twenty
"Heavy" by Collective Soul
"Anthem of our Dying Day" by Story of the Year
Tuesday, January 6, 2009
Getting my ass in gear means falling on my ass
Yes, you read that title correctly. This morning on my third training day I was supposed to go for a two kilometer walk. It started as nice brisk wind in my face followed with some light snow flurries. Nearing the end of the walk my black hoodie was cover white as snow began its heavy accumulation. It was at this point that I was walking by someone on their way to work and completely slipped on a large piece of ice resulting in me hitting the sidewalk and the young man laughing while trying to ask if I was okay. I was and yes it is still kinda funny.
Regardless, I ended up walking 2.35 kilometers and burning over 200 calories. Here's the run:
Tomorrow I am scheduled to throw in some light running interspersed with longer walking portions. The problem is that in the morning it is supposed to be 21 degrees and feel like 7 with the wind chill. Yikes. This should be interesting.
Regardless, I ended up walking 2.35 kilometers and burning over 200 calories. Here's the run:
Tomorrow I am scheduled to throw in some light running interspersed with longer walking portions. The problem is that in the morning it is supposed to be 21 degrees and feel like 7 with the wind chill. Yikes. This should be interesting.
Monday, January 5, 2009
Day 2 of Getting in Gear
Success so far - two consecutive days of this walk/run training. Today's called for 5 minutes of walking then a minute of running (rinse and repeat) and ended by walking the last five minutes or so. It looked something like this:
So we are burning calories and enjoying it. This is good. The only problem is that its January in Chicago and that means today's workout was done in 20 degree temperatures. I was a little frigid by the time I was done but I had some good music to keep me company.
"Shadow of the Day" by Linkin Park
"Chasing Cars" by Snow Patrol
"Good Riddance (Time of Your Life)" by Green Day
"Mad World" by Michael Andrews
"Demons" by Guster
Tomorrow I am staring to work again and will have to incorporate this training into that schedule. Shouldn't be too hard but I will have to make the effort. See you then.
So we are burning calories and enjoying it. This is good. The only problem is that its January in Chicago and that means today's workout was done in 20 degree temperatures. I was a little frigid by the time I was done but I had some good music to keep me company.
"Shadow of the Day" by Linkin Park
"Chasing Cars" by Snow Patrol
"Good Riddance (Time of Your Life)" by Green Day
"Mad World" by Michael Andrews
"Demons" by Guster
Tomorrow I am staring to work again and will have to incorporate this training into that schedule. Shouldn't be too hard but I will have to make the effort. See you then.
Sunday, January 4, 2009
A first in a while
This morning I woke up and decided to get in gear once again. When we left off in the middle of September I was running at a nice pace but experiencing some pain near the Achilles Heal... not fun. Well with the New Year is not a new me but a new training plan with Nike+. As I type I started this morning with a nice 2k walk that took about 20 minutes.
I have decided to start this new training nice and slowly. I am going to go through the 12 week walk to run training program that Nike+ has to offer in hopes that it will build up endurance in all aspects needed to properly run a few 5ks and a 10k in August. I know that this is a lot of time but it will allow me to this correctly - lose weight, feel better about myself, reach my goals and to most importantly - have fun.
And just as important. I want you guys to keep me accountable. Ask me how I am doing, throw some encouragement my way, and have something positive to say. In the meantime, here is my January goal of 51km. I hope to have that bar full at the end of the month.
I have decided to start this new training nice and slowly. I am going to go through the 12 week walk to run training program that Nike+ has to offer in hopes that it will build up endurance in all aspects needed to properly run a few 5ks and a 10k in August. I know that this is a lot of time but it will allow me to this correctly - lose weight, feel better about myself, reach my goals and to most importantly - have fun.
And just as important. I want you guys to keep me accountable. Ask me how I am doing, throw some encouragement my way, and have something positive to say. In the meantime, here is my January goal of 51km. I hope to have that bar full at the end of the month.
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