Cool Running for the week of March 28, 2005

[ttdriver]

I think I'm only doing about a mile, maybe a bit more, but considering I started running just a month ago, I'm pretty pleased with that.

ABSOLUTELY FANTASTIC!! A MILE IN A MONTH? TOOK ME LIKE 6 MONTHS I THINK!! :nod :icondance WTG!!

Betty, is it ok that I up the speed the last few minutes?? I have heard it's a good exercise to do. What exactly does that do to your running does it make it easier in the long run??

Sarah, that's usually what I try to do .. I sustain my usual pace for 7 miles and really pour it on the last mile. Seems to help me ..

What the pros suggest are to do intermittent sprints throughout your run, say run as fast as you can for 30 seconds at a time every 5-10 minutes ... if you do that several times during your run, your overall speed WILL increase (sounds crazy, I know, but trust me, it works). The sprints are referred to as FARTLEKS in the runner's vocabulary. Try doing it a few times throughout your runs. After you can run top speed for 30 second intervals, add 15 seconds or so on to the next FARTLEK. Its very good for conditioning and increasing your overall pace.

I just finished my 8 mile run for the day. Finished strong in an hour 45 minutes. I did it without eating breakfast first (SHAME SHAME), but actually I held up fairly well .. I am STARVING NOW, HOWEVER!!
I burned 789 calories during the run, so I'm gonna have me a BIG LUNCH!

Great job everyone! You're all such an inspiration!! KEEP UP THE TERRIFIC WORK!

Betty

[4everAtkins]

Forgot to post yesterday. 3 miles yesterday and 2.5 today. I'll probably get a bike ride in later today, and definitely tomorrow.

Life hasn't really been going my way lately, so it's nice to be able to get out there and run and clear my head. I have a feeling my mileage is going to increase significantly for this month.

[ttdriver]

Great job, April .. I am sorry things aren't going well for you. [[[[[[[[hugs]]]]]]]]]]]] Exercise helps alot, trust me on that. Keep up with it.

I just finished 8 miles for today, bringing the total for this week to 32. I am very happy about that. The bones, however, aren't none too pleased!!

Betty

[cmcole]

April 2

Ran 2.8 km
Walked 5 km with dogs (briskly)

[iyamamaschke]

I jogged 2.23 miles was pretty wicked I upped the speed the last 15 minutes and rally ran the last 3 minutes. I was sweating like a beast and really felt my body that's for sure. I got up to 6.3 MPH for the last 30 seconds I was pretty happy. WOOHOO.

I jogged total of 7.43 miles YAY for me I am so proud of what I have accomplished this week.

I don't know how many calories I burned but it it usually around the 444 mark for a normal 150 lbs person according to the treadmill so probably more like 600 at 30 minutes for me. LOL Maybe you could tell me Betty sure you have a program for that LOL.

TTFN

Sarah

[cmcole]

April 3, 2005

I actually ran 5 km today!!
I stopped in the middle for a bottle of water, but I really did it.

Haven't walked the dogs for the long walk today (usually no less than 1.4 km); the morning walk is just about 1 km, depending on time and mood - it's just a habit, and gives them a chance to get out (even though they have a nice fenced yard).

I think they'll miss my company when I go away.

[ttdriver]

I actually ran 5 km today!!
I stopped in the middle for a bottle of water, but I really did it.

TERRIFIC!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!! What an achievement!!!!
Way to go!! Isn't running the BEST???!!!

WOOHOO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !

:joy :joy :joy :joy :joy :joy :joy :joy :joy

Betty

[fawn]

I had a great workout today
hiked my back hill @30% grade then ran 4 miles......turned my ankle AGAIN! I think I have blown the ligaments out becuase it just turns so easily........The first time I did it I heard a snap and didn't do anything about it 1 1/2 yrs. ago.....so now I am paying for it. I do fine on the treadmill but the minute I get outside my ankle suffers........

[4everAtkins]

Wrap those ankles up Fawn!

I did 8.9 miles today on my bike. I never go the same route, and this one seemed to take along time. Plenty of hills to slow me down. According to FitDay I burned 328 cals.

[cmcole]

So, this afternoon, my hubby and I took the dogs for the same route that I went this morning, but a little further (there's an icecream store). Our son came along on his bike.

The dogs and the boys had icecream. I had a little taste, but I thought it was great to get out and do another 5 km, even if it was brisk walking (nearly running, the way the dog was pulling me along - because it was a new route).

[Moochiecat]

Great jobs, everyone...and you, cmcole! 5k!!!

I finally calculated my route and it's 1.9 miles altogether which is 3 k, so I'm pretty pleased with that! I actually thought I was doing way less than that!
Now, I'm not running the whole thing because I do a warmup and a cooldown walk, but still I'm pleased.

Do you guys do a warmup and cooldown walk? How long do you go for?

[cmcole]

Great going, moochie. You've really improved since you started.

Sadly, I don't always do a warm-up or cool-down (officially).

[iyamamaschke]

I didn't jog yesterday but, I went for a bike ride. I lugged my 2 kids in the bike trailer about 70 extra pounds for an hour and a half my legs are a bit sore today but not too bad I thought they would be worse. It was nice getting out there and doing something with my kids. How cool is that I can actually do stuff now and it feels great.

I lost 1 more pounds as of this morning down to 232 WOOHOO and it was fluctuating between that and 230 so I am hoping for a whoosh down to the 220 somethings LOL.

Take care gotta fly.

Sarah