Did a fast paced climb on the maximum incline (15) for 50 minutes while trying to leaf through the back issues of Runner’s World looking to get some motivation. Initially was only going to do it for 30 minutes but figured since I already have a 10 minute surplus, an extra 20 minutes would allow me to take a break tomorrow – now that was truly motivating.
Margarita_67days has written 8 entries about this goal
Did a slow pace 30 minutes on the treadmill – on the hottest day of the year it’s 30 minutes more than I wanted to do.
Did the jumping rope/treadmill combo again for 25 minutes. Current surplus is 10 minutes. The cool thing was I didn’t have to think twice about going down to the gym – just got dressed and went. Very habit-like.
My knee didn’t feel great this morning, which was enough to convince me to take advantage of the 35 minute surplus I have accumulated and take a rest day. I also made sure to stretch my ITB and I think the knee is better. Tomorrow will either cross train, or maybe take it to the treadmill, which is easier on the knees than the pavement.
Changed the name of this goal from “30 minutes of cardio daily” to “AVERAGE 30 minutes of cardio daily”, which is in line with the original goal. Since I ran 45 minutes both yesterday and the day before yesterday, I had a choice today of whether to run or not and not running was very tempting. Was skyping my parents this morning, and my dad was all “it’s a Sunday, take a break” and my mom was all “if you’re physically unable to run, than don’t, otherwise don’t be lazy”. Nothing like motherly guilt-tripping, it’s very motivating. Did 35 minutes, ran much slower than yesterday – I do feel kind of tired, maybe will cross train tomorrow, or take a rest day (they are part of the training!) since I did accumulate a 35 minutes surplus.
When: Early morning
Time: 40 minutes
Option used: Running outside
Effort required: 8/10
How I felt before: Not terribly motivated
How I felt during: As much as I enjoyed yesterday’s run, I was not jumping for joy this morning at the thought of repeating it. Still felt the effects of yesterday’s run, achy muscles and all, had to remind myself that once I start running I usually feel better. Which is exactly what happened. Took a different route today, tried to run in the shade as much as possible.
How I felt after: Tired but glad I forced myself out the door.
Lesson: I need to start a running specific stretching program – my ankle has already started to hurt a bit, so I should get on it.
When: Early morning
Time: 45 minutes
Option used: Running outisde
Effort required: 4/10
How I felt before: Last night before going to bed I made a new playlist, 30 tracks I haven’t heard in a while, so this morning I was looking forward to listening them, if not to running. Woke up one hour earlier than usual, had a cup of coffee and a banana. Already had all my running clothes ready, so there wasn’t a lot of stress getting out of the door.
How I felt during: Just reread the post from yesterday saying I was dreading the run today – how silly. I felt great – just being outside on a sunny morning was motivating enough. Ran down King street and came back along the lake shore (such a gorgeous spot). My last run was over a month ago, so was surprised to discover that my lungs felt great and I was able to maintain a pretty decent speed.
How I felt after: Exhilirated. It’s always hard to motive myself to go for that first run, but once I do – I suddenly remember why I like running in the first place.
Lesson: Sunblock, sunblock, sunblock.
My list of reasons why I want to do regular cardio exercise includes the following (when I say “cardio” I’m really talking about running but I know I may have to cross train in order to remain injury free and have some options):
1. I actually enjoy running
2. I feel energized after running and seem to be in a better mood for the rest of the day
3. Running is great to help control weight
4. Running improves bone density and helps to strengthen muscles and joints
5. Running helps develop a stronger heart and lungs
6. Running is a good stress management technique
7. I sleep better when I run
30 minutes of cardio a day seems to be the standard recommendation so that’s my goal for the next 67 days.
From previous experience, there is a number of things I can do to help making running easier, so these steps will become part of my planning routine:
1. Have energizing music ready and my ipod completely charged
2. Get running clothes ready the night before
3. Have some carb-rich snack (oatmeal or a banana) to have before the run
I also need to have options – if it’s raining outside or if it’s too hot, I can always use the gym in my building where I can use a treadmill, a stationary bike or an elliptical trainer. If for some reason I absolutely cannot do any cardio that day, I can make up for it in the following few days, so my goal that week would be to do 3.5 hours (30 minutes x 7 days) of cardio. In other words, I will have the option of not doing anything that day and then doing 45 minutes on two other days of that week.
If I happen to get injured, I will try to find a safe cross-training option, however, knowing how prone I am to getting injured – I will make sure from the very beginning to gradually increase the exercise intensity and to do too much too soon.
Right now I am kind of dreading this goal, so will try to channel this energy into something productive, like getting my clothes ready and making a new playlist for tomorrow.