4/17/2009 (F) - Plan 1.0
Monday: Yoga (AM), 5k+ (PM)
Tuesday: Spin (AM), free weights/push ups or 5k+ (PM)
Wednesday: Yoga (AM), 5k+ (PM)
Thursday: Spin (AM), free weights/push ups or 5k+ (PM)
Friday: 5k+ (AM)
Saturday: 10k+ (AM) + push ups
Sunday: Rest!
Pushups adopted from http://hundredpushups.com/index.html
4/20/2009 (M) - 5.05 km
4/21/2009 (T) - 5.23 km + push ups week 1 day 1 (2-3-2-2-3+2)
4/25/2009 (Sa) - 10.06 km
5/4/2009 (M) - 4.23 mi
5/5/2009 (T) - 2.01 mi
5/6/2009 (W) - 3.29 mi
5/8/2009 (F) - 6.29 mi
5/11/2009 (M) - 2.26 mi
5/12/2009 (T) - 3.11 mi
5/13/2009 (W) - 3.11 mi
** 9/13/09 - on hiatus - will track cardio minutes on weight tracker **
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Friday, April 17, 2009
Tuesday, April 14, 2009
Long distance running
I've decided to train for another half-marathon and other things to come. Marathoning for Mortals is easily one of the best books I have read in regards to training. I walk/run a half marathon almost two years ago and it was an interesting experience. I just hope on and did it on race day with little training. It was hard. I was not prepared. My body way not happy about it. But on the mental level, I was quite happy I finished it.
I find that when I have some sort of goal, I am more motivated to do the things required to achieve it. I think because I wanted to lose weight, having a goal to run long distance is a good way to achieve it. But according to all the things I have read, it takes a lot of discipline. If I'm not careful with my intake, I might end up heavier.
In the past month or so, I changed my eating habits. I have been eating a lot more vegetables and cut out a large part of my carbohydrate intake. I eat a good size breakfast and eat mostly greens and little starch at dinner. Lunch is usually anchored with a salad. Those are good fuel for working out.
I have set a goal of running a half-marathon on October 4th. I might have to modify it to a run/walk, or conversely set a time goal. I have a rough training/cross-training schedule. I will do each thing as I feel able. As an example, my quadriceps have not been happy with me since my 5k on Sunday morning. I skipped a couple of workouts that will aggravate it. It might be a lazy excuse, but I really feel I need the rest. Resting is mandatory, overworking is counter-productive.
Monday: Yoga (AM), 5k+ (PM)
Tuesday: Spin (AM), free weights or 5k+ (PM)
Wednesday: Yoga (AM), 5k+ (PM)
Thursday: Spin (AM), free weights or 5k+ (PM)
Friday: 5k+ (AM)
Saturday: 10k+ (AM)
Sunday: Rest!
This workout schedule is designed to build up my endurance. It is horrible right now. I can barely last 4 miles. Considering I want to run 13.1 miles, I need to not burn myself out at such a slow pace. Stronger muscles, less weight, and lower heart rate is what I am shooting for. Eventually I will add some distance to my workouts and demand a faster time. At that point I will be able to adopt training strategies from the book for the desired distance.
I find that when I have some sort of goal, I am more motivated to do the things required to achieve it. I think because I wanted to lose weight, having a goal to run long distance is a good way to achieve it. But according to all the things I have read, it takes a lot of discipline. If I'm not careful with my intake, I might end up heavier.
In the past month or so, I changed my eating habits. I have been eating a lot more vegetables and cut out a large part of my carbohydrate intake. I eat a good size breakfast and eat mostly greens and little starch at dinner. Lunch is usually anchored with a salad. Those are good fuel for working out.
I have set a goal of running a half-marathon on October 4th. I might have to modify it to a run/walk, or conversely set a time goal. I have a rough training/cross-training schedule. I will do each thing as I feel able. As an example, my quadriceps have not been happy with me since my 5k on Sunday morning. I skipped a couple of workouts that will aggravate it. It might be a lazy excuse, but I really feel I need the rest. Resting is mandatory, overworking is counter-productive.
Monday: Yoga (AM), 5k+ (PM)
Tuesday: Spin (AM), free weights or 5k+ (PM)
Wednesday: Yoga (AM), 5k+ (PM)
Thursday: Spin (AM), free weights or 5k+ (PM)
Friday: 5k+ (AM)
Saturday: 10k+ (AM)
Sunday: Rest!
This workout schedule is designed to build up my endurance. It is horrible right now. I can barely last 4 miles. Considering I want to run 13.1 miles, I need to not burn myself out at such a slow pace. Stronger muscles, less weight, and lower heart rate is what I am shooting for. Eventually I will add some distance to my workouts and demand a faster time. At that point I will be able to adopt training strategies from the book for the desired distance.
Friday, March 13, 2009
Weight In
I weight myself daily, but only one time per week counts. Friday morning.
Week 0 (3/6/09) - 0 cal - 189lb
Week 1 (3/13/09) - 1883 cal - 187.8lb
Week 2 (3/20/09) - 1809 cal - 188.6lb
Week 3 (3/27/09) - 588 cal - 188.6lb
Week 4 (4/3/09) - 344 cal + spin x 2 + yoga x 2- 187.6lb
Week 5 (4/10/09) - 606 cal + spin x 1 - 187.6lb
Week 6 (4/17/09) - 449 cal + yoga x 1 - 187.4lb
Week 7 (4/24/09) - 1298 cal - 186.8lb
Week 8 (5/1/09) - 888 cal - 186.4lb
Week 9 (5/8/09) - 1354 cal - 188lb
Week 10 (5/15/09) - 2101 cal - 188.2lb
Week 11 (5/22/09) - 0 cal - 188 lb
Week 12 (5/29/09) - 0 cal - 190.2 lb
Week 13 (6/5/09) - 1609 cal - 189 lb
Week 14 (6/12/09) - 0 cal - 189 lb
Week 15 (6/19/09) - 0 cal - 189 lb
Week 16 (6/26/09) - 0 cal - 188.6 lb
Week 0 (3/6/09) - 0 cal - 189lb
Week 1 (3/13/09) - 1883 cal - 187.8lb
Week 2 (3/20/09) - 1809 cal - 188.6lb
Week 3 (3/27/09) - 588 cal - 188.6lb
Week 4 (4/3/09) - 344 cal + spin x 2 + yoga x 2- 187.6lb
Week 5 (4/10/09) - 606 cal + spin x 1 - 187.6lb
Week 6 (4/17/09) - 449 cal + yoga x 1 - 187.4lb
Week 7 (4/24/09) - 1298 cal - 186.8lb
Week 8 (5/1/09) - 888 cal - 186.4lb
Week 9 (5/8/09) - 1354 cal - 188lb
Week 10 (5/15/09) - 2101 cal - 188.2lb
Week 11 (5/22/09) - 0 cal - 188 lb
Week 12 (5/29/09) - 0 cal - 190.2 lb
Week 13 (6/5/09) - 1609 cal - 189 lb
Week 14 (6/12/09) - 0 cal - 189 lb
Week 15 (6/19/09) - 0 cal - 189 lb
Week 16 (6/26/09) - 0 cal - 188.6 lb
Week 17 (7/3/09) - 0 cal - 189.2 lb
** Reset 9/13/09 - minutes of exercise and weight Monday mornings **
Week 0 (9/14/09) - 0 min - 198lb
Week 1 (9/21/09) - 195 min - 198.2lb
Week 18 (7/10/09) - 0 cal - 191.8 lb
Week 19 (7/17/09) - 0 cal - 190.2 lb
Week 20 (7/24/09) - 0 cal - 191.6 lb
Week 21 (7/31/09) - 0 cal - 191.6 lb
Week 22 (8/7/09) - 0 cal - 192.4 lb
** Reset 9/13/09 - minutes of exercise and weight Monday mornings **
Week 0 (9/14/09) - 0 min - 198lb
Week 1 (9/21/09) - 195 min - 198.2lb
Week 2 (9/28/09) - 130 min - 196.8 lb
Week 3 (10/5/09) - 183 min - 195.6 lb
Week 4 (10/12/09) - 80 min - 196 lb
Week 4 (10/12/09) - 80 min - 196 lb
Week 5 (10/19/09) - 130 min - 196.8 lb
Week 6 (10/26/09) - 150 min - 197 lb
Week 7 (11/2/09) - 30 min - 195.8 lb
Week 8 (11/9/09) - 150 min - 195.8 lb
Week 9 (11/16/09) - 0 min - 193.8 lb
Exercise and weight loss
Burn more then I take in. Simple as that.
Something to track my progress.
My reasoning - as seen on macchiato mind
*****
I woke up this morning thinking about how much I need to work out and such. I'm done with the whole progressive distance from 1 mile thing. It doesn't work. I need to start at 5k at the very least. Then when I was browsing consumerist this morning I found this: http://www.344pounds.com/. It's the most inspirational blog I have ever seen. This guy was at 344 pounds and already lost 32 pounds in 6 weeks.
There are a few things I need to keep in mind. For every 3500 calories burned, it's a pound. I think it's time I start guesstimating my calorie intake. That goes hand in hand with my exercise plan. I'm thinking perhaps I should change my meter on the iPod from distance to calories. That might work a lot better. I can gradually increase the workout level/distance. Maybe I should put back together the whole DDR setup again. When I get a bit lighter that is.
One main part of how his plan works is his eating habits. He said you can eat whatever you want, just limit the amount of intake. I have been saying that for a very long time. While I was reading that part I overheard somebody talking about changing her diet etc. How many times have I said it doesn't work? It doesn't. Anyone who does it will just start binging again. Drink lots of water. I just had 10 oz of water while writing this. I can do this all day long.
I find the only way I can motivate myself is to quantify all of this into numbers.
Let's do a little bit of math. I'm at 189 right now, I rounded up for once. I want to be at about 120 eventually. We're looking at about 70 pounds. Let's say I eat about 2000 calories every day, more give then take. I used an online calculator and it estimates I use about 2000 calories per day. Which make sense because I've been maintaining my weight at that point. From that I estimate my intake to be about 350 more then what I should have to maintain weight because I have been gaining about a 10th of a pound a day. So it looks like my calorie intake is about 2350 with the basal rate at about 2000. For every mile I run it's about 120 calories. Which means I need to run at least 3 miles to keep my current weight. If I want to lose a pound a day I need to run 29 miles plus that 3 miles to maintain what I had before. 32 Miles. That's more then a marathon. Obviously I need to scale down. I can most likely manage 5 miles per day at the current intensity. Obviously more calories will be burn at a higher intensity, but I would like to keep it at 120 just to lower expectations. I can probably do 5 days a week at 5 miles. That is 3000 calories burned. I need to burn 2450 to maintain my weight. That is and extra 550 burnt. Which translates to .15 pounds lost per week. At that rate it will take me 9 years to get to 120 pounds.
Let's say I want to lose half a pound a week. That is 1750 calories plus the 2450 for maintain. So that's 4200 per week. 35 miles. 7 miles for each of 5 workout day. That is doable. I can lose another half a pound if I stick to 2000 calories per day. That changed my outlook to 2 years 9 months to get to about 120 pounds. If I watch the things I eat I can cut that down to 1 year 6 months.
840 calories per workout day. I would like to round that up to 850. I can do that in a couple of different forms of exercise. Running is preferred. The elliptical and stationary bike also works. At the moment I don't want to commit to any sort of class. I can split up my workouts as well. As long as I get that 850 per day.
I feel so inspired.
*****
This is an on-going project.
Something to track my progress.
My reasoning - as seen on macchiato mind
*****
I woke up this morning thinking about how much I need to work out and such. I'm done with the whole progressive distance from 1 mile thing. It doesn't work. I need to start at 5k at the very least. Then when I was browsing consumerist this morning I found this: http://www.344pounds.com/. It's the most inspirational blog I have ever seen. This guy was at 344 pounds and already lost 32 pounds in 6 weeks.
There are a few things I need to keep in mind. For every 3500 calories burned, it's a pound. I think it's time I start guesstimating my calorie intake. That goes hand in hand with my exercise plan. I'm thinking perhaps I should change my meter on the iPod from distance to calories. That might work a lot better. I can gradually increase the workout level/distance. Maybe I should put back together the whole DDR setup again. When I get a bit lighter that is.
One main part of how his plan works is his eating habits. He said you can eat whatever you want, just limit the amount of intake. I have been saying that for a very long time. While I was reading that part I overheard somebody talking about changing her diet etc. How many times have I said it doesn't work? It doesn't. Anyone who does it will just start binging again. Drink lots of water. I just had 10 oz of water while writing this. I can do this all day long.
I find the only way I can motivate myself is to quantify all of this into numbers.
Let's do a little bit of math. I'm at 189 right now, I rounded up for once. I want to be at about 120 eventually. We're looking at about 70 pounds. Let's say I eat about 2000 calories every day, more give then take. I used an online calculator and it estimates I use about 2000 calories per day. Which make sense because I've been maintaining my weight at that point. From that I estimate my intake to be about 350 more then what I should have to maintain weight because I have been gaining about a 10th of a pound a day. So it looks like my calorie intake is about 2350 with the basal rate at about 2000. For every mile I run it's about 120 calories. Which means I need to run at least 3 miles to keep my current weight. If I want to lose a pound a day I need to run 29 miles plus that 3 miles to maintain what I had before. 32 Miles. That's more then a marathon. Obviously I need to scale down. I can most likely manage 5 miles per day at the current intensity. Obviously more calories will be burn at a higher intensity, but I would like to keep it at 120 just to lower expectations. I can probably do 5 days a week at 5 miles. That is 3000 calories burned. I need to burn 2450 to maintain my weight. That is and extra 550 burnt. Which translates to .15 pounds lost per week. At that rate it will take me 9 years to get to 120 pounds.
Let's say I want to lose half a pound a week. That is 1750 calories plus the 2450 for maintain. So that's 4200 per week. 35 miles. 7 miles for each of 5 workout day. That is doable. I can lose another half a pound if I stick to 2000 calories per day. That changed my outlook to 2 years 9 months to get to about 120 pounds. If I watch the things I eat I can cut that down to 1 year 6 months.
840 calories per workout day. I would like to round that up to 850. I can do that in a couple of different forms of exercise. Running is preferred. The elliptical and stationary bike also works. At the moment I don't want to commit to any sort of class. I can split up my workouts as well. As long as I get that 850 per day.
I feel so inspired.
*****
This is an on-going project.
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