Saturday Morning Jog

Here is the routine for the Couch to 5 k Run for Week 3, Workout 3.

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)

Since I am hoping to complete a 10 K run on May 17th,  I’ve had to accelerate the pace and the distance.  Today I finished 3.3 miles.  My routine was:

• Stretch
• Jog 90 seconds
• Walk 90 seconds

Repeat until distance finished:

• Jog 5 minutes
• Walk 90 seconds

My total time was 51:16 for the 3.3 miles, which amounts to 15:32 per mile.  I’m feeling pretty good right now, but I know I’ll be sore and stiff in a couple hours.

Back to Jogging

I’m not sure what happened, but I can tell you that it seems like a daze. I’ve been lazy, haven’t been keeping track of anything. So the best thing to do is get back on the horse and start riding again. I’ve been barely walking too.

Todays workout (Workout 2 of Week 3):

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)

I did this for one repetition and then switched to a 4 minute jog with a 90 second rest in between going a total distance of 2.3 miles. Total time was 36:21. That works out to a 15:48 mile. I felt kind of weak, but I’m glad I completed it, and my right knee feels fine.

My walking has tanked, so I will work on rebuilding that; the only positive item to report is that I lifted weights on Saturday for about 50 minutes. We’ll see how the rest of the week goes. I am truly afraid to get on the scale at this very moment. I don’t want to get depressed.

Final Weigh In for March

God help me, it’s been awful.    I don’t know what to think at this point, except that my exercise will eventually take me a point where I begin to lose the weight.   My weight today:

274 lbs.

I knew the scale would sober me up, so I had to do something, which is good.  I got up and did began week 3 of the Couch to 5K program.  Workout 1 is:

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)

I tweaked it again by upping the distance to 2.3 miles for this week, alternating the 90 seconds and 3 minute intervals until completion.   Time was 36:40.  I’m tweaking this program because I have a 10K run scheduled for May 17th, so I have to beef up the distance.   I didn’t do any jump ropes today, because yesterday’s workout just about killed me.  Hopefully I can get in some jump roping in over the week.  I swear that is one of the best workout tools I use.

Giving blood last week through me off my eating schedule, and besides, I haven’t been keeping track of my food intake for a long while, so starting today I hope to try and keep track of carbs, calories, and number of fruits and vegetables I eat daily. I also hope to continue keeping track of my steps and to get on track with the weight training.

Completion Week 2 – Couch to 5K

It was quite the workout this morning and it knocked me down completely.  I started off with:

Jump Rope – 6 sets/100 reps (12:03 min)

Then, after gasping for air, I took a few minutes to rest and gain my composure.  The plan according to the Cool Running website is:

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

I tweaked it by doing the jump roping instead of the 5 minute warm up. Then I did the rest according to plan, however I put in 1.95 miles at 30:31 minutes.

What really killed me was the jump roping.  My calves were stinging on the last two sets.   The jog was rough too, but I managed to hang in there.  Next week I will go into week three but bump up the mileage a bit.  Needless to say, I got home and promptly passed out for a couple hours.

Couch to 5K Progressing Nicely

I’m in week 2 of the Couch to 5K jogging program. Today I finished Workout 2 which consists of:

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

I tweaked it a bit and started out with my jump rope routine which was:

Jump Rope – 5 sets/100 reps

Then instead of the 20 minutes, I went my measured route of 1.95 miles, and the time was 30:20 minutes.

My fat ass weight today is 268 pounds.

Friday Morning Workout

I’m heading off to work but I’ve got to write this down first.  My workout today:

• Abslide – 30 Reps
• Jump Rope – 11 Sets/50 reps each

Then I skipped Workout 3 of Week 1 which consists of:

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

And finished Workout 1 of Week 2 which is:

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Instead of the five-minute warm up, I did jump ropes, and I did the workout for 30 minutes.   I hope I don’t pay the price, but I felt like I needed to push myself a bit harder.  I know my issue tends to be to push myself until I break down, but I can’t control myself.

Now I can go to work, finish out the week and hopefully not have too many problems.  I think I’ll be stiff from today’s workout.   I wish I could go back to bed.

Day 2 of “Couch to 5K”

 Good Morning.

• Weight – 269 lbs
• BP – 134/83
• Resting Pulse Rate – 55

Today was my second workout of week 1 for my Couch to 5k plan that I began.  I actually began my workout this morning with an assertive warm up of 10 sets of 50 jump ropes.  Then I followed that with:
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

I’ve done this plan before so I know it works and it is relatively easy to get up to the 5k.  Today’s workout was nice and easy.   I could be more aggressive in my approach, but I need to really work on pacing myself.  It took a long time to get fat, so I need to use moderation in my exercise and make this a long term effort.  I really am finding that the jump roping is making a huge difference.  I’m a firm believer in short bursts of energy, and the jump rope routine is really making me more fit.  The only negative is that my belly undulates uncontrollably and I fear I might herniate myself.

My weight concerns me too but I think it will come together in April.  It’s time to have some cheese.

Variety Needed

• Weight – 267 lbs
• BP – 130/82
• Resting Pulse Rate – 52

I need some variety in my diet, so I will be postponing any ketosis phase, and just concentrate on walking, exercise, and a general low carb plan, keeping the carbs as low as possible.  I’ve got to begin my weight training routine again along with starting up my jogging.

Other than that, I feel poised and ready to beef up my workout routines and to get rid of my magnificent belly.

Need to get back on Track

Good Morning Planet,

After 20 days or so in ketosis, I fell off the wagon and went a bit haywire with my diet. At this point, I still feel very good, however I will wait until Thursday to dive back into ketosis.

My Stats:

• Weight – 269 lbs
• Waist – 50.5 Inches

I’ve gained a few, but I think it might have to do with an overload of carbs over the last few days as well as some bloating. I’m down two inches from the beginning of the year on my waist, so that is extremely positive.

I’ve been jump roping, walking, doing some push ups, utilizing the Abslide, and today I began the Couch to 5KM program. Here is what the program entails on day 1.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.  That was easily accomplished.

I’d like to continue with this plan and see how my right knee holds up. I hope to also throw in a couple days of weight training per week. I really must stay focused and finish this month out on a high note.

- Mr F.

Saturday Morning Jog

It was a rough morning at 6 am, nice and cool, around freezing but I felt like crap, and the jog showed it. For February I am increasing the distance to 2.3 miles so that I can be at 5km jogs by month end. I averaged 15:10 per mile and felt lousy.

• 2-1 34:53 2.3 miles – (18:18 at 1.26 mile mark)

Hopefully I can improve and manage better times; I think I can. I felt tight, came home and crashed for a couple hours, and now I’ll go out and walk to get up to my daily goal of 10,000 steps. I’m still quite large, but I feel like I am starting to feel better because of the weights, jogs, and walking.