So it's been a while since I've posted on here but do not fear, I have been continuing my program and I am halfway there. I am on week 7 and on Saturday I plan to do my longest run yet:
Run 10 minutes, walk 1 minute - 5 Times = 55 minutes total.
Yikes. I'm a little nervous but I feel like I can do it. Mind over matter. I have been continuing with my program since I last posted and in the second half of the program I will be running more and walking wayyyy less. I was also going to walk on my off days but the girls go walking at 5:30 am and I can't do 5am 4 days a week while working 40+ hrs per week. So I dropped out of the walking but I've been doing circut training with Hoon the past couple of weeks on my off days and I've been liking it. I'm trying to stay really consistent with my cardio & lifting because I know that's when I'll see results.
I weighed myself today after not getting on the scale for a while and I was happy to see that I am down about 5 pounds! I feel really motivated right now to keep going and continuing with my program and better food choices.
Hoon & I also just got bikes this week so we're hoping to incorporate bike rides into our weeks as well - more for leisure but it's better than sitting on the couch! So that will be really fun. I'm excited.
Hang in there everyone!
--Kari
Friday, November 6, 2009
Saturday, October 24, 2009
Brandon - 4.5 miles
Just got back from my big Saturday run. This was my longest run ever at 4.5 miles. It took me about 42 minutes, which means I averaged about 9.5 minutes per mile. That's not too bad for a novice, especially since it was pretty windy and rainy for much of it.
Once I got warmed up, things felt good, but about 3 miles in I was feeling pretty tired. Oddly enough, it started raining again at about 3.5 miles and kind of reinvigorated me. Here's the route:
Once I got warmed up, things felt good, but about 3 miles in I was feeling pretty tired. Oddly enough, it started raining again at about 3.5 miles and kind of reinvigorated me. Here's the route:
Tuesday, October 20, 2009
Graham - Posting a Goal and Plan
For the past two years I have competed in a Varsity Scout sprint triathlon. I have performed poor to fair. Unfortunately, the former stake president was the star of the event—winning his age category for the past umpteen years. I know that it is unfair for me to assume I can do as well since the guy ran a 50 mile running race on his 50th birthday, teaches a spin class, and has 0 percent body fat. I would, however, like to come in the top 25 percentile of the adults competing in the race. In order for that I need to decrease my time from the previous race by 25 percent. Hence, my goal is to complete the Varsity Scout sprint triathlon on April 24, 2010 in 45 minutes or less.
In order to accomplish this goal, I have established three mini-goals:
1) Maintain a workout schedule that includes exercising 4 days per week, for a minimum of 30 minutes per session. I will rely on running, biking, swimming, soccer, tennis, and hiking to fulfill this goal. I will complete a chart showing my weekly exercise activity.
2) Lose 20 pounds over the next twenty weeks (average of 1 pound per week) and maintain the target weight for another six weeks. I will accomplish this goal by following the principles of weight watchers—eating smart, avoiding empty calories, and increasing water intake. I will keep a food journal daily and will graph the weight loss on a weekly basis.
3) Complete mock triathlon in the first weeks of January, February, March and April. I will keep my times for each triathlon event and total time.
In order to accomplish this goal, I have established three mini-goals:
1) Maintain a workout schedule that includes exercising 4 days per week, for a minimum of 30 minutes per session. I will rely on running, biking, swimming, soccer, tennis, and hiking to fulfill this goal. I will complete a chart showing my weekly exercise activity.
2) Lose 20 pounds over the next twenty weeks (average of 1 pound per week) and maintain the target weight for another six weeks. I will accomplish this goal by following the principles of weight watchers—eating smart, avoiding empty calories, and increasing water intake. I will keep a food journal daily and will graph the weight loss on a weekly basis.
3) Complete mock triathlon in the first weeks of January, February, March and April. I will keep my times for each triathlon event and total time.
Saturday, October 17, 2009
Ross Catching Up
Okay, three weeks went by fast! since I posted last.
I've been more active, and more aware of just trying to be more active in the course of daily living. E.g. Nancy and I walked to Blockbuster, 30 minutes each way. It would have taken 20 minutes to drive, so we got 60 minutes of exercise for the price of 40. And I ride my bike on local errands and appointments when I can. But I haven't lost any weight. I find that when I'm more active, I want to eat more. I need to coordinate the more active lifestyle with more careful eating. Today we stocked up with some low carb snacks. I'm preparing my willpower for the Halloween temptations.
Here's the summary of the last three weeks:
Week ending Oct 4
Bicycling 20.6 miles
Exercise bike 120 min
Walking 50 min
About 223o calories
Week ending Oct 11
Bicycling 22 miles
Exercise bike 135 min
Walking 60 min
Softball 2 games
About 2975 calories
Week ending Oct 18
Exercise bike 150 min
Walking 40 min
Softball 3 games
About 1900 calories
Monday, October 12, 2009
Mark
Mark recently posted this on the family website, and I thought I'd post it here as well. Thanks for sharing your goals with us, Mark. Good luck!
----------
I, as a member of the Anderson family, have a serious problem. I have allowed my weight to move slowly and gradually upwards from190 at marriage (age 26, 1984) to almost 300 (age 51, 2009). In 1996,I hit an allttime high (up til then) of 273. I used Phen-phen and lost almost 30 pounds. That, of course,was not a long term solution. I have hovered in the 275 range for many years since then and have had an occassional loss due to a spurt of focused efforts (255 in 2000). I ws regularly playing racquetball upuntil aout 2 years ago and that activity stoppage has conributed to me moving from the under 280 range to over 290.
When i was in my 20s,I was so active sportswise, that i never really thought much about it. In my 30s,as I gained into the 235-245 range,I thought that was fairly normal and acceptable. I have "lived with it" for the pastt 10 years into these higher ranges and just shrugged it off.
Part of the problem is understanding the difference between lifelong maintenance and attention to living and eating habits and short spurts of determined activity which is not sustainable because we lack the knowledge and experience of how to live and eat long term.
Anyway, I recently went topurchase more life insurance and even though I am in the business, I was shocked at whatt it would cost for my age and weight. I can not afford to let my family not have enough insurance on me so this, among other motives (comfortable daily living, fitting into attracttive clothing, avoiding or forestalling diabetes, being able to have more physical activity stamina) is moving me to do something meaningful and hopefully longlasting about my weight.
At the beginning of September, I was pushing 300 pounds. I weighed in this morning at 285. I am in the process of actually writing an activity goal plan for the balance of 2009 so that i can increase my physical activity from driving and sitting in an office all day to at least walking and reintroducing gym activity which formerly for me was routine.
The most I have ever lost in a 'dieting" effort is about 30pounds and I think I did it twice--once with phen-phen and once primarily using Atkins. My biggest problem in the past has been to coordinate my eating habits with my excercize efforts. It seems thatt i have never been able to do both at the same time. This time,my focus will be on including both simultaneously.
I am making these goals public and allowing my family to help hold me accountable.
My immediate weight loss goal is to be at 250 pounds. I will time myself on walking/running a mile and 2 miles and then post the time results and then come up with an improvement goal for that.
So, do not let me off the hook until I have reported to you all that my weight is 250.
When I am at 275, that will be an important milestone, ahving lost almost 25 pounds in 4 months.
I will then work on getting to
September 1, 2009-----297
October 9 (today)--------285
November 1--------------280
December 1-------------275
January 1-----------------275
February 1----------------270
March 1,2010------------265
April 1----------------------260
May 1-----------------------255
June 1---------------------250
Mark
----------
I, as a member of the Anderson family, have a serious problem. I have allowed my weight to move slowly and gradually upwards from190 at marriage (age 26, 1984) to almost 300 (age 51, 2009). In 1996,I hit an allttime high (up til then) of 273. I used Phen-phen and lost almost 30 pounds. That, of course,was not a long term solution. I have hovered in the 275 range for many years since then and have had an occassional loss due to a spurt of focused efforts (255 in 2000). I ws regularly playing racquetball upuntil aout 2 years ago and that activity stoppage has conributed to me moving from the under 280 range to over 290.
When i was in my 20s,I was so active sportswise, that i never really thought much about it. In my 30s,as I gained into the 235-245 range,I thought that was fairly normal and acceptable. I have "lived with it" for the pastt 10 years into these higher ranges and just shrugged it off.
Part of the problem is understanding the difference between lifelong maintenance and attention to living and eating habits and short spurts of determined activity which is not sustainable because we lack the knowledge and experience of how to live and eat long term.
Anyway, I recently went topurchase more life insurance and even though I am in the business, I was shocked at whatt it would cost for my age and weight. I can not afford to let my family not have enough insurance on me so this, among other motives (comfortable daily living, fitting into attracttive clothing, avoiding or forestalling diabetes, being able to have more physical activity stamina) is moving me to do something meaningful and hopefully longlasting about my weight.
At the beginning of September, I was pushing 300 pounds. I weighed in this morning at 285. I am in the process of actually writing an activity goal plan for the balance of 2009 so that i can increase my physical activity from driving and sitting in an office all day to at least walking and reintroducing gym activity which formerly for me was routine.
The most I have ever lost in a 'dieting" effort is about 30pounds and I think I did it twice--once with phen-phen and once primarily using Atkins. My biggest problem in the past has been to coordinate my eating habits with my excercize efforts. It seems thatt i have never been able to do both at the same time. This time,my focus will be on including both simultaneously.
I am making these goals public and allowing my family to help hold me accountable.
My immediate weight loss goal is to be at 250 pounds. I will time myself on walking/running a mile and 2 miles and then post the time results and then come up with an improvement goal for that.
So, do not let me off the hook until I have reported to you all that my weight is 250.
When I am at 275, that will be an important milestone, ahving lost almost 25 pounds in 4 months.
I will then work on getting to
September 1, 2009-----297
October 9 (today)--------285
November 1--------------280
December 1-------------275
January 1-----------------275
February 1----------------270
March 1,2010------------265
April 1----------------------260
May 1-----------------------255
June 1---------------------250
Mark
Saturday, October 10, 2009
Brandon - Week 3 - 3 Miles
I'm back on my feet, and I ran about 3 miles this morning. Some friends wanted to meet us for breakfast at Kneader's, so I ran the 1.5 miles there and met them (and Lacy and Elly). After an artery-clogging breakfast of sausage, eggs, croissant, and french toast I ran the 1.5 miles back home. So, it wasn't a true 3 mile run, but it was still good to get out and do something since I haven't done anything all week. The highlight was that I ran a pathetic 10+ minute mile there, but stepped it up to an almost 8 minute mile on the way back. Progress! Here's the route:
Tuesday, October 6, 2009
Kari - Week 2
Finished up week 2 of the running program last week. Saturday I was up to 40 minutes - running half and walking half. I didn't make it on the walking days - I forget why, so last week I only worked out 3 days. I'm starting to feel really good though. I like this program I can tell even after 2 weeks that my endurance is getting better and my body is getting used to it. My friend (the one who started this all) finished the 13 week program and ran for a solid 60 minutes the other day! it was awesome. We were really proud of her and very inspired. She says she's gotten to the point where it's very relaxing and if she starts to feel stressed she just wants to run. She loves it and craves it now. Hoon asked me if I ever thought I would get to that point and I really don't know! Sounds a little crazy, but after 3 months of running consistently I hope that I at least enjoy a little more!
Brandon - Week 3 - Sick
If it's not one thing, it's another. After I gave my knee a break and had a great week of training, I caught a cold. So I spent all day Monday in bed, and part of the day today. This means, of course, that I'm not running. Bummer.
Saturday, October 3, 2009
Brandon - Week 2 - 3 miles
Saturday is my day for long runs (well, long for me anyway). Today my schedule called for 3.5 miles, but I only went about 3 since I missed last Saturday's long run. I was surprised how easy the run was. I really didn't get very tired at all. Of course, I was just keeping an easy pace. But still, I'm amazed at how quickly your body responds to a consistent training schedule by building up endurance, strength, etc.
Today's route took me up to the edge of campus and back:
Today's route took me up to the edge of campus and back:
Friday, October 2, 2009
Katie
Here's an email Katie sent me recently about her fitness goals. Thanks for participating, Katie!
Since I've been back to school, I've tried really hard to exercise every morning. With the craziness of grad school, I'm trying to keep some semblance of balance still in my life! So far, this semester, I've done pretty well. I go to the exercise facilities on campus, trading off cardio and weightlifting/resistance training. Part of my motivation is that I've made a deal with myself: if I exercise every day and keep my nutrition in check during the week, then I can have a cup of Aggie Ice Cream on Friday (hey, at least it's not ice cream every day!).
Since I've been back to school, I've tried really hard to exercise every morning. With the craziness of grad school, I'm trying to keep some semblance of balance still in my life! So far, this semester, I've done pretty well. I go to the exercise facilities on campus, trading off cardio and weightlifting/resistance training. Part of my motivation is that I've made a deal with myself: if I exercise every day and keep my nutrition in check during the week, then I can have a cup of Aggie Ice Cream on Friday (hey, at least it's not ice cream every day!).
Wednesday, September 30, 2009
Brandon - Week 2, Day 3
2 miles today. Down to Provo Mall and back. It was crazy cold today - 46 degrees - with a little rain and wind. I was running straight into the wind on the way back. That was fun. Here's my route:
Tuesday, September 29, 2009
Brandon - Week 2, Day 2
For my cross training today I played my third intramural flag football game. 3 games. 3 losses. I'm competitive, and I hate losing. But at least I'm back on my training schedule. The best part of intramural sports is that you're actually only doing this:
but you feel like you're doing this:
For me, that's enough motivation to get out and exercise, even if I lose.
Monday, September 28, 2009
Brandon - Week 2
First, I want to thank everyone for contributing to the blog and updating us on their progress. I love that we're all feeling connected to each other through this, and that the blog is providing some motivation. Keep it up!
I'm back on the horse. After giving my knee a break for the week, I got out and ran about 1.6 miles today. This is less than my training schedule calls for, but I wanted to take it easy to see how the knee felt. Surprisingly, it felt pretty good, so I think I'll try to get back on the full training schedule.
Another pleasant surprise was how easy the 1.6 mile run was. My pace was nice, and I really didn't get very tired at all. It's amazing how quickly your body begins to adapt.
I'm back on the horse. After giving my knee a break for the week, I got out and ran about 1.6 miles today. This is less than my training schedule calls for, but I wanted to take it easy to see how the knee felt. Surprisingly, it felt pretty good, so I think I'll try to get back on the full training schedule.
Another pleasant surprise was how easy the 1.6 mile run was. My pace was nice, and I really didn't get very tired at all. It's amazing how quickly your body begins to adapt.
Kari - Day 4, 5 & Start of Week 2
Day 4 (Friday - walk day)
Walked for 30 minutes this day, the came back and got the stationary bike for another 20 minutes.
Day 5 - (Saturday - jog day)
Saturday morning I met up with my friend for our jog day. It was supposed to be run 1 minute, walk 2 again. But she's ahead of me in the program, not to mention Hoon asked me to run all the way to our meeting point since I was alone so I think I got in more than my fair share of jogging that day. But happily, I wasn't crazy sore like I usually am after I jog 1 day and never do it again, you know?
WEEK 2
Run program: Run 2 minutes, walk 2 minutes for a total of 44 minutes.
This morning I did this workout, with an additional 10ish minutes of walking to our meeting. I never thought 2 minutes could seem so long and short at the same time. Even though we are only running part of the time right now, our bodies are getting used to the amount of time we're going, so eventually actually running for 44 minutes won't feel too surprising (hopefully).
After 1 week, I'm feeling good, but I haven't seen much change in the scale (patience, I know). A big part of this will also have to be my food choices which weren't so choice over the weekend. We're still getting settled in the new place and cooking isn't exactly easy right now. I think I'm also suffering from some weak knees like Brandon, so hopefully my day off tomorrow will help.
Walked for 30 minutes this day, the came back and got the stationary bike for another 20 minutes.
Day 5 - (Saturday - jog day)
Saturday morning I met up with my friend for our jog day. It was supposed to be run 1 minute, walk 2 again. But she's ahead of me in the program, not to mention Hoon asked me to run all the way to our meeting point since I was alone so I think I got in more than my fair share of jogging that day. But happily, I wasn't crazy sore like I usually am after I jog 1 day and never do it again, you know?
WEEK 2
Run program: Run 2 minutes, walk 2 minutes for a total of 44 minutes.
This morning I did this workout, with an additional 10ish minutes of walking to our meeting. I never thought 2 minutes could seem so long and short at the same time. Even though we are only running part of the time right now, our bodies are getting used to the amount of time we're going, so eventually actually running for 44 minutes won't feel too surprising (hopefully).
After 1 week, I'm feeling good, but I haven't seen much change in the scale (patience, I know). A big part of this will also have to be my food choices which weren't so choice over the weekend. We're still getting settled in the new place and cooking isn't exactly easy right now. I think I'm also suffering from some weak knees like Brandon, so hopefully my day off tomorrow will help.
Sunday, September 27, 2009
Ross' Weekly Summary
Ok, its been a motivation this week knowing that I have a chance to report to others how I did. I made some low grade bad eating decisions, like the onion rings when we went out to dinners with our friends in Park City. And two candy bars during the week.
But its been a good week for activity:
Stationary bike 2 hrs 15 min
Bicycle 19 miles (errands and meetings around town)
Mtn bike 10 miles (up, down and around the mountain of Park City Resort)
Softball 2 hr
According to various calculators, I figure I worked off about 4900 calories.
My regular weigh in time is Saturday mornings. I tipped the scale at 204.
So it was a pretty good week, and I'm looking forward to this coming week.
Thursday, September 24, 2009
Day 2, 3 - Kari
Day 2 - Walk Day (Wednesday)
Wednesday we went walking around downtown. I left my house around 5:15 and got back around the same time so we walked for a little less than an hour. Next time I think I'm going to bring hand weights and try to work my arms at the same time. We'll see!
Day 3 - Run Day (Today, Thursday)
Today was supposed to be a run day. However my friends have been exhausted (myself included) with family in town and late bed times and whatever else we have going on and they both bailed. So I didn't get to do our program which would have been run 1 minute, walk 2 - 9 times. However, I did get up and walk for 5, jog for 10 and then did some weight lifting for another 15 minutes. A quick 30 minute work out. I don't know if we'll be walking tomorrow (a designated walk day) or if we'll be getting back on track and doing jogging. We shall see. I didn't want to get up this morning but I was already awake and I figured I'd be reporting so I had to get up and do something!
Wednesday we went walking around downtown. I left my house around 5:15 and got back around the same time so we walked for a little less than an hour. Next time I think I'm going to bring hand weights and try to work my arms at the same time. We'll see!
Day 3 - Run Day (Today, Thursday)
Today was supposed to be a run day. However my friends have been exhausted (myself included) with family in town and late bed times and whatever else we have going on and they both bailed. So I didn't get to do our program which would have been run 1 minute, walk 2 - 9 times. However, I did get up and walk for 5, jog for 10 and then did some weight lifting for another 15 minutes. A quick 30 minute work out. I don't know if we'll be walking tomorrow (a designated walk day) or if we'll be getting back on track and doing jogging. We shall see. I didn't want to get up this morning but I was already awake and I figured I'd be reporting so I had to get up and do something!
Brandon - Knee Pain
Between two intramural football games and one intramural ultimate frisbee game, I've fallen on my left knee 4 times in 2 weeks. (I have to say that I made the catch every time, but that's beside the point.) The first time I came down on it, it was swollen for most of a week. I iced it, elevated it, babied it, etc. It felt (and looked better), so I went out and played on it again. Tuesday night I fell on it again. As I jogged on it immediately afterward, my knee cap felt like it was bouncing up and down (that sucks!). I got a little scared, so I went to see my doctor on Wednesday.
He asked a bunch of questions, looked at my knee, moved it around, and finally took 4 x-rays of it. Everything looks fine, but he thinks I may have stretched some ligaments or something. He recommended I give it until Monday before I really get out and do anything. So that means training is postponed for a few days. I'll pick it back up on Monday. That kind of bums me out because I was really excited about this. But, I'm glad there's nothing seriously wrong with my knee.
Here's a picture. This isn't my knee, but my x-ray looked just liked this.
He asked a bunch of questions, looked at my knee, moved it around, and finally took 4 x-rays of it. Everything looks fine, but he thinks I may have stretched some ligaments or something. He recommended I give it until Monday before I really get out and do anything. So that means training is postponed for a few days. I'll pick it back up on Monday. That kind of bums me out because I was really excited about this. But, I'm glad there's nothing seriously wrong with my knee.
Here's a picture. This isn't my knee, but my x-ray looked just liked this.
Tuesday, September 22, 2009
Brandon - Day 2 - Ultimate Frisbee
My schedule called for 30 minutes of cross training today, which was easily accomplished since I had an intramural Ultimate Frisbee game this evening. If you've ever played, you know it requires players to run back and forth constantly (like soccer). The game lasted close to an hour, and we only had one sub, so I got my exercise for the day in. Ultimate is a blast, and we creamed those undergrads 12 - 5 (and they had like 5 subs). Old guys rule.
I didn't have a catch like this one, but I dream that one day I will:
I didn't have a catch like this one, but I dream that one day I will:
Monday, September 21, 2009
Mom (Pilar) & Jordan
I received this email from Mom. Thanks for joining! Keep us posted.
I am also very excited. I will be doing a marathon on October 3, 2009. I do it a couple of times a year, and I love it. I also want to commit to lose 5 lbs by the end of October.
GO BRANDON! The girls in our office are starting also.
Jordan is back on his diet. Since June 1, 2009 he has lost 21 lbs. and wants to lose another 20 before December 30th.
Ross
Ross sent me this email. Thanks for joining, Ross! Keep us posted.
Great idea! There is always strength in sharing a goal and receiving mutual encouragement.
Here's mine:
Last January 1, I weighed 217 pounds - the most I have ever weighed. By the summer, I was consistently settled in at 200 - and it wasn't really that hard. Just scrupulous eating decisions. I even got as low as 198. But it only took a couple of weeks of careless eating during vacation travel this summer to plateau back at 205.
So for me, this next January 1 is significant, because of last year's "milestone". Where I really want to be is around 185. (That would take me back 30 years.) But with about 15 weeks left, I'm going to set a goal of 10 pounds, or 195.
I already set a goal recently of 3.5 hours per week of sustained exercise. I've been doing that on a stationary bike watching football games, and on my bicycle. So far, I've succeeded for about 3 weeks. That burns about 2000 calories or so a week. That's worth about half a pound a week. I'm planning to continue this regimen.
Also, my plan is to just be more conscious of my food choices like during the spring. Limited carbs, more veggies and fruit. Get a good habit going to endure the holiday food barrage.
I don't know when I will have time to tackle another long bike trip. I would really like to ride down the Pacific Coast, or through the Eastern seaboard or the Great Smoky Mtns. Those will probably have to wait until retirement because the training regimen is too strenuous to sustain having a life. Right now its more about staving off that lurking diabetes and just generally being more fit as I get older.
Karen
Karen left this comment to my original post, but I thought I'd bring it to the top for everyone to see. Thanks for participating, Karen! Keep us posted.
Good idea, Brandon! For years and years, I walked regularly every morning with friends. Since moving to CA, I haven't found that reliable walking partner (the dog just doesn't cut it), so I haven't been a consistent exerciser. My goal is to burn 1800 calories/week in exercise/activity. This translates to 300 calories of exercise 6 times a week. I know this is about equivalent to walking briskly for an hour, but in addition to walking, I'd like to try to add in other activities like light weight-training, Wii Fit, etc. I have plenty of time, but without someone to do it with, the motivation hasn't been there. So maybe this blog will help me with motivation. Thanks!
Good idea, Brandon! For years and years, I walked regularly every morning with friends. Since moving to CA, I haven't found that reliable walking partner (the dog just doesn't cut it), so I haven't been a consistent exerciser. My goal is to burn 1800 calories/week in exercise/activity. This translates to 300 calories of exercise 6 times a week. I know this is about equivalent to walking briskly for an hour, but in addition to walking, I'd like to try to add in other activities like light weight-training, Wii Fit, etc. I have plenty of time, but without someone to do it with, the motivation hasn't been there. So maybe this blog will help me with motivation. Thanks!
Kari - Day 1
Well I got up at the crack to meet my friends. 5:15 - we walked for about 15/20 mins to meet another friend then once she got there, we started working on our program for that day:
Run 1 min, walk 2 - repeat 12 times for a total of 36 minutes.
Overall, 45-50 minutes of cardio. Pretty good. We'll be running again on Thursday & Saturday (just walking on Wednesday, Friday) so we'll see if we continue this routine for the remainder of the week.
Run 1 min, walk 2 - repeat 12 times for a total of 36 minutes.
Overall, 45-50 minutes of cardio. Pretty good. We'll be running again on Thursday & Saturday (just walking on Wednesday, Friday) so we'll see if we continue this routine for the remainder of the week.
Brandon - Day 1 - 2.5 miles
I ran my 2.5 miles today (see training schedule below). I liked the route, so I'll probably use it for all my 2.5 milers. I started feeling a little tired right around mile 1, and then again around mile 2. Overall, though, it wasn't too bad. I just kept an easy, steady jogging pace. Here's the map of the route:
Sunday, September 20, 2009
Kari's 13-Week Running Program
Here's what Kari emailed me. Thanks for participating, Kari!
"Brandon thanks for the invite this is actually perfect timing because this week I'm starting a 13 week running program with a couple of girls in the ward. We'll be running 3 times per week and walking twice. I hope to get up my endurance and cultivate a love for running and of course shed a few excess pounds i'm carrying around. Also by going with friends at the crack of dawn and committing to it on your blog it's making me more accountable and motivated.
I'll keep u updated. I'm in 100%."
Brandon's 10K Training Schedule
Remember, I start tomorrow - 9/21! I haven't yet identified a race to finish off the whole thing, but I'll let you know when I do. If nothing else, I'll just go out and run my own 10K.
If any of you are runners, I welcome your advice as I'm a total novice.
If any of you are runners, I welcome your advice as I'm a total novice.
| Week | M | T | W | Th | F | Sa | Su |
| 1 | 2.5 m run | 3o min cross | 2 m run + strength | Rest | 40 min cross | 3 m run | Rest |
| 2 | 2.5 m run | 3o min cross | 2 m run + strength | Rest | 40 min cross | 3.5 m run | Rest |
| 3 | 2.5 m run | 35 min cross | 2 m run + strength | Rest | 50 min cross | 4 m run | Rest |
| 4 | 3 m run | 35 min cross | 2 m run + strength | Rest | 50 min cross | 4 m run | Rest |
| 5 | 3 m run | 40 min cross | 2 m run + strength | Rest | 60 min cross | 4.5 m run | Rest |
| 6 | 3 m run | 40 min cross | 2 m run + strength | Rest | 60 min cross | 5 m run | Rest |
| 7 | 3 m run | 45 min cross | 2 m run + strength | Rest | 60 min cross | 5.5 m run | Rest |
| 8 | 3 m run | 30 min cross | 2 m run + strength | Rest | Rest | 10-k race | Rest |
Intro & Explanation
For my leadership class this semester I am required to undertake what my professor calls a "BHAC" - a Big Hairy Audacious Change. Basically, I pick something significant and meaningful to change in my life and the lives of others.
This assignment came to me at the time of Grandma's death, which reminded me of the importance of making real efforts to stay healthy through diet and exercise, regardless of age. I know that Dad's doctor has told him that he's borderline diabetic, and that at least a couple of his siblings are faced with the same condition. I recently spoke with my doctor about diabetes risk (since we have a family history of the disease), and he told me that diet and exercise are the two best ways to prevent and treat diabetes. So here's what I want to do, and I invite you to join me in making some health-related change in your life. The idea is to take "baby steps" to better health (thank you, 'What About Bob?').
Me
For some time now I've wanted to train for a distance run of some kind. I eventually want to run a marathon, and I'd love to do some kind of triathlon. In order to build up to that ("baby steps to 26 miles..."), I'm going to start training for a 10K (6.2 miles). I'll post my proposed training schedule later for all to see, and I'll report on my progress here on this blog. Regarding diet, my doctor believes I suffer from hypoglycemia (low blood sugar) and recommended I eat high protein snacks more frequently. I hate having to think about food, so this will be challenge, but that's what makes the BHAC big, hairy, and audacious.
Dad
I spoke with Dad on his birthday and invited him to participate in this project. He enthusiastically agreed and said that he would like to get down to 210 lbs. by the end of the year. He plans to do this by continuing to exercise through manual labor around the house/yard, continuing to improve his diet, and continuing to take his medication to keep his blood sugar under 150. What I really like about Dad's plan is that this change, while challenging, is not so dramatic that it requires he alter his behavior in an unsustainable way. The idea of a "baby steps" kind of change is that it doesn't require miraculous results overnight. Instead, it's simply a small, but meaningful, move in the right direction.
You
Pick some health-related thing in your life you would like to change. Maybe it's something you've always wanted to do (like my 10K), or maybe it's something that you really need to do (like Dad taking control of his situation). Or maybe it's in another class altogether. Whatever it is, make sure it meets these two baby step criteria:
Finally, recruit others. Invite other family members and your friends to join you. Help them identify some meaningful health goal in their lives, and encourage them to achieve it.
I'm starting my training tomorrow - September 21st. I won't be able to finish my 8-week training before my assignment is due, but I'll report here on my progress. Your change may take more time or less time. Whatever it is, pick a date and start as soon as you can. And please email me or post it here. The more info I have on what you're doing, the better my grade will be - and the more healthy we'll all be!
Good luck!
Brandon
This assignment came to me at the time of Grandma's death, which reminded me of the importance of making real efforts to stay healthy through diet and exercise, regardless of age. I know that Dad's doctor has told him that he's borderline diabetic, and that at least a couple of his siblings are faced with the same condition. I recently spoke with my doctor about diabetes risk (since we have a family history of the disease), and he told me that diet and exercise are the two best ways to prevent and treat diabetes. So here's what I want to do, and I invite you to join me in making some health-related change in your life. The idea is to take "baby steps" to better health (thank you, 'What About Bob?').
Me
For some time now I've wanted to train for a distance run of some kind. I eventually want to run a marathon, and I'd love to do some kind of triathlon. In order to build up to that ("baby steps to 26 miles..."), I'm going to start training for a 10K (6.2 miles). I'll post my proposed training schedule later for all to see, and I'll report on my progress here on this blog. Regarding diet, my doctor believes I suffer from hypoglycemia (low blood sugar) and recommended I eat high protein snacks more frequently. I hate having to think about food, so this will be challenge, but that's what makes the BHAC big, hairy, and audacious.
Dad
I spoke with Dad on his birthday and invited him to participate in this project. He enthusiastically agreed and said that he would like to get down to 210 lbs. by the end of the year. He plans to do this by continuing to exercise through manual labor around the house/yard, continuing to improve his diet, and continuing to take his medication to keep his blood sugar under 150. What I really like about Dad's plan is that this change, while challenging, is not so dramatic that it requires he alter his behavior in an unsustainable way. The idea of a "baby steps" kind of change is that it doesn't require miraculous results overnight. Instead, it's simply a small, but meaningful, move in the right direction.
You
Pick some health-related thing in your life you would like to change. Maybe it's something you've always wanted to do (like my 10K), or maybe it's something that you really need to do (like Dad taking control of his situation). Or maybe it's in another class altogether. Whatever it is, make sure it meets these two baby step criteria:
- It's meaningful. This has to be big enough that it actually makes a difference in your life.
- It's sustainable. Forget Atkins and P90X and all that. This has to be small enough that you can keep it up indefinitely. It should integrate into your lifestyle permanently.
Finally, recruit others. Invite other family members and your friends to join you. Help them identify some meaningful health goal in their lives, and encourage them to achieve it.
I'm starting my training tomorrow - September 21st. I won't be able to finish my 8-week training before my assignment is due, but I'll report here on my progress. Your change may take more time or less time. Whatever it is, pick a date and start as soon as you can. And please email me or post it here. The more info I have on what you're doing, the better my grade will be - and the more healthy we'll all be!
Good luck!
Brandon
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