Last week's data

So Meghan introduced me to her pedometer, which synchs with a computer to produce pretty charts (and ones which glaringly show when you have been slacking). I used it for the first time last week - here is the report.

Pretty cool. Hopefully next weeks' will be even better (and Meghan will have one to post too - what do you say Meghan??)

btw, the distances are off, but now that I've set the proper stride length it should be accurate.

2/2 - 2/8/09

2/2 - Monday - Recovery
2/3 - Tuesday - Rest
2/4 - Wednesday - 3 miles
2/5 - Thursday - Fartlek - 30 mins
2/6 - Friday - 3 miles
2/7 - Saturday - Rest
2/8 - Sunday - 7 miles

5K in Lowell on Superbowl Sunday

There is a 5K (3.1 miles) in Lowell on 2/1/09 at 12:00PM if anyone is interested. Dad, Josh, Sue & I are planning on doing it. http://super5k.com/

Week Eight

Monday 1/25 - Recovery day

Tuesday 1/26 - Rest

Wednesday 1/27 - 3 Miles

Thursday 1/28 - Fartlek 20 minutes

Friday 1/29 - 3 Miles

Saturday - 1/30 - Rest

Sunday - 1/31 - 6 Miles

A good team

Meghan and I met at the gym this morning before work for a run. (alternating walk, run, sprint...over time we will increase the run part) She shared with me her goal of running the St. Patrick's day 5k, which sounds great - well, except for being in Boston on a weekend to run at 7:00 a.m.

In any case, we realized one reason we are a good exercise pair. Meghan is great at getting me to show up. If I know she's meeting me at the gym, I'm about 90% more likely to motivate to head out at 6:00 am, dressed for exercise, even though hitting snooze is more immediately rewarding.

What do I bring to the table? Well, if I'm going to drag my ass to the gym that early, you'd better believe I'm going make that workout count. So, my part of the bargain is to make sure we both push hard to have an excellent work out.

I'd like to think Meghan is as appreciative of my efforts to push hard as I am for her pushing to *get* there and do it.

And when Sarah E joins us, then it's really magic, because she brings the fun! :D

It's is so great to have workout buddies. Thanks, guys!!

Progress Update

Continue to do well with Yoga and diet but still not running enough during week. Enjoy outside day light run on weekend but not so much treadmill which is only choice due to darkness during week. Continue to drop weight and build muscle tone due to diet, yoga, and some running. Pounds are dropping slowly now but dropping none the less. And down from a high of 250 to about 228 and dropping slowly.

Like Courtney I got a Garmin. Mine is the model 305 with the heart monitor so I will be able to tell if my heart stops. It will make a "a heart rate low" beeping sound so I will know I am really dieing and not just feeling like I am dieing. So far it only has been doing the "heart rate high" beeping which is OK. Plan on doing Yoga tonight and my 4 mile run tommorrow when it is sunny. I need to find a way to run outside when it is light. Maybe in the morning before work when the sun comes up. Still kind of cold though

Week 7 Plan Posted

Meghan said it would be easier for her if I posted it:

Monday 1/19 - Recovery day
Tuesday 1/13 - Rest
Wednesday 1/14 - 3 Miles
Thursday 1/15 - Cross Train 30 minutes
Friday 1/16 - 3 Miles
Saturday - 1/17 - Rest
Sunday - 1/18 - 5 Miles

What are Recovery and Cross Training Sessions you ask???

Recovery Sessions
The good news is, the day after your long and slow training runs you get to recover. The bad news is that doesn't mean sitting in front of the T.V. all day! You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise. This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness. You have a choice here... You can either do a cross training session or go for a walk. The key point to remember is that it must be low intensity. Competitive games of basketball or squash are definitely off the menu! During these sessions you are NOT, I repeat... your are NOT trying to improve your fitness. You are recovering - it's just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest.

Cross Training Sessions

Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If you don't have access to any equipment go for a brisk walk.

Here is the format for our Fartlek sessions...
Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)
Time: 30 minutes Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7
Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling