7 day x 30min Cardio Challenge!!!!!

[alcina]

Long time since I've checked in. Things are crazy busy here for me at the moment and I haven't had much computer time.

Been doing some walking etc but certainly not enough.

Hopefully will still have something positive to contribute for the weigh-in thread tomorrow (aussie time)!

 

[TheTrickster]

Morning All!

I went for a run this morning, and decided to try and beat my PB of 27min time for 5km....

24mins16secs! - Oh Yeah!

Average Speed = 12.5km/hr / Maximum Speed = 15.1km/hr

Average Pace = 4:48mins per km / Maximum Pace = 4:08mins per km

When I got home:
* 20 Press Ups
* 20 Sit Ups
* Upper body dumbbell work out

Still a bit up on the weight, but feeling good, which is the main thing...

Good going Jenny and Alimity! - Slow easy steps to get back 'in to it'

 

[almitywife]

i did it!!!!!!!!!!!

thanks to hubbys gentle support (which in his book includes pushing me out of bed) i did a hours walk and made it up BB hill 3 times!!!

this mornings pic from the top of the hill

 

[northen diver]

Howdy gang!

Well I've been real busy this last week! Phew!

Been dive leading all last week, 2-3 dives a day, alot of bouncing! Needed to start early, so no cardio for me, unless you can call lifting tanks, finning etc as cardio! hehe

Yesterday I did a 45min bike ride and straight after a 25min run - a sort of mini biathlon! - Then home to do a few weights and floor exercises. However in the afternoon, I sat down, and watched a film and a shark documentary, with about 200g of milk choccy - not good!!! tut tut...

Today I did a quick 15min (3.5km) run and some weights and floor exercises - now doing 25 push ups!

Tomorrow, plan to do a bit of a longer run...I want to get my 5km speed/time down to 23mins, then slowly (or rather faster) get down to 20mins

Hello Rich. Do you have a heart rate monitor (wrist style)?... What I did (am doing) to improve my run time is repeats, hill training and endurance training. Five-six day work outs. If you are working on 5ks, Warm up with a run on Monday with a 3-4 mile run. Tuesday, do 3-4 sets of repeats (make sure that you stay within your target heart rate) Wednesday do a 3-4 mile run with some inner core training (dumbells, push ups, sit up work) Thursday do hill climbing, 4-8 sets (stay within your THR) Friday rest, perhaps a easy bike ride or swim and Saturday do a endurance run. This should be twice the distance on what your training for, not to exceed 13 miles. 13 miles being if you are training for a full marathon. Every other week, instead of doing one of your 3-4 mile runs, run a 3.1 mile run as you would in a 5k race and time yourself along with monitoring your THR. With this rountine, within a 6 week training cycle, I went from a 27 min 5K to a 21 minute 5k run time. I am currently at a 19:25 5K. Almost a 6 minute mile or 10MPH run. I have a great pace setter (my son) that is running a 16:06 5K. I did a half marathon two weeks ago and ran a little over 1 hour 38 mins. I recovered within two days of the marathon.

What is being found out on running is that if you continue to just run to improve your times, your body and muscles will platuea. Your muscles become accustomed to the same work outs and the muscles, heart and lungs begin to platuea and stops in the building process. By keeping your body "guessing" and changing the work out rountine your muscles, heart and lungs will continue to build up on strength and endurance.


Good luck on your runs.

 

[mobeeno]

Happy Halloween! Had lots of chocolate today for breakfast. To maintain my current weight, I cycled for ten minutes up hill. Then went jogging with my wife for 30 minutes. Walked fast for 10 minutes. Weight training for 17 minutes. And finally went bike riding 60 minutes.

 

[TheTrickster]

Hello Rich. Do you have a heart rate monitor (wrist style)?...

Yes I have a Polar s625x with a foot pod for measuring speed and distance.

What I did (am doing) to improve my run time is repeats, hill training and endurance training. Five-six day work outs. If you are working on 5ks, Warm up with a run on Monday with a 3-4 mile run. Tuesday, do 3-4 sets of repeats (make sure that you stay within your target heart rate) Wednesday do a 3-4 mile run with some inner core training (dumbells, push ups, sit up work) Thursday do hill climbing, 4-8 sets (stay within your THR) Friday rest, perhaps a easy bike ride or swim and Saturday do a endurance run.

What do you mean by sets? I never ran at school/college so I'm learning as I go along!

Many thanks for your advice...!

As to todays cardio:

**********************
01/11/07 (Thursday):
Run - 19:27mins / 4.1km
Average Speed of 12.7km/hr and a peak speed of 16.4km/hr
Average Pace of 4:43mins per km and a peak pace of 3:55mins per km
Heart Rate - Not Recorded
Calories Burned - N/A
**********************

When I got home:
* 20 Press Ups
* 20 Sit Ups
* Upper body dumbbell work out

 

[northen diver]

Yes I have a Polar s625x with a foot pod for measuring speed and distance.



What do you mean by sets? I never ran at school/college so I'm learning as I go along!

Many thanks for your advice...!

As to todays cardio:

**********************
01/11/07 (Thursday):
Run - 19:27mins / 4.1km
Average Speed of 12.7km/hr and a peak speed of 16.4km/hr
Average Pace of 4:43mins per km and a peak pace of 3:55mins per km
Heart Rate - Not Recorded
Calories Burned - N/A
**********************

When I got home:
* 20 Press Ups
* 20 Sit Ups
* Upper body dumbbell work out

Sorry about that Rich: There are two things that are invovled when I said "sets" of "repeats". A "set" is rountine of repetions. For instance. When I do my body core training, I do four sets of sit ups. I do sit ups for 2 minutes non stop, rest and do another set for 2 minutes and so forth up to four times (or sets) These are considered burn out work outs for it is very intense on your abs. The "repeats" are that I run 400 yards (one time around the track) in an all out run. Some people will do 100 yards to the elites doing 800 yards. So when I say I do 3 sets of a 400 yard repeat, I am running all out for 400 yards three times with a 2 minute rest in between the three times or three sets. The goal of these are workouts is to raise your lactate thresold level. They really help when you are trying to maintain negative splits.

BTW your times are where you are going to be seeing some platuea effects. There are several good books out there to help to over come platuaes and to become more efficent in your training. Runners magaizine is a great subscribtion with MANY tips.

 

[Scuba Mama]

Hi all,
I was wondering if I can join your thread since you all have been together for this past year. This is the time of the year that I need to be on a fitness challenge. The slacking off season starts from Halloween to Christmas.

Same as Mobeeno, I had chocolate for breakfast too. Yikes! I feel like having chocolate today too.

My goal is to run Las Vegas marathon next month. I have been slacking due to the a cold and the fires near my house (California fires last week). Even marathoners need motivation to get out and exercise (even for 30 minutes a day).

 

[almitywife]

:happywave and welcome Scuba Mama!!!!!!!!!!

and heck yes, just grab a hand and haul ya'self onto the SB Challange train!!!!!!!

me.... reporting in that yesterday i did my 60min walk up and down BB hill 3 times (yeahhhhh) but this morning its pelting down again so spent the last 2 hrs doing housework and will do more again in aboot an hour so claiming that as my exercise

eating postiive foods and thinking postive also!!

cheers

 

[almitywife]

didnt feel so tough getting out of bed this morning for my walk :multi:

and i did it... 3 times up and down BB hill!!

this mornings pics