Halloween Treadmill Session

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Duration = 40:00
Distance = 2.48
Calories = 368

For a scary day, this was a great session.

I started with a few stretches (still looking for a good concise set). Then, I started with a warm-up that turned out to be 5 minutes ramping up from 2.5 to 3.5 mph. (I may need to adjust this.) At 5:00, I felt like it was time for the "real" exercise to start. I bumped the speed to 4.0. (This is now feeling a bit slow. It is hard to keep from dropping into a walking gait.) I was still a bit tight so I left the speed at 4.0 for until 12:00 (from start, includes warm-up). At 12:00, I pushed the speed to 4.5, and then to 5.0 as things still felt good. I maintained the 5.0 until 14:00, then I dropped back to 4.5. I kept with the 4.5 until 30:00, then I slowed to 4.0 and dropped into a walking gait deliberately. I finished the last 5 minutes of the exercise phase with the fast walk. The cool-down was at 3.0, then 2.5, and ended with 2.0. I recorded my numbers then went upstairs for stretches.

In the future, I'll use a walking warm-up of 3.0 for 5 minutes and a walking cool-down from 3.0 to 2.0 over 5 minutes. I will be looking to do a steady session at 4.5 mph. Once I get that, I will add intervals to 5.0 with the goal of a steady 5.0 session. I'd like to get to this point as a base because I like the stride I get at that speed.

This weekend, I have a nice run in the nearby park planned.

Not so good day

[I need to figure out how to make a template for these]

Duration = 40:00
Distance = 2.22
Calories = 305

I added an explicit 5 minute warm-up and 5 minute cool-down to the 30 minute planned run. I set the treadmill for 2.0 mph for both the warm-up and the cool-down. I'm not sure this helped. I figure I need to do better stretches before the run.

I tried to push the speed to 4.5 mph, but my legs were signaling that that was not a good idea. I dropped the speed down to 3.5 mph to recover and then pushed back up to 4.0 mph. I stayed there until near the end and pushed back up to 4.5 mph for the rest of the 30 minute section. This felt a bit better. No lingering stiffness or pain after the cool-down.

I think I'll ramp up from 2.0 to 3.0 (or 3.5) during the warm-up tomorrow. For now, 2.0 for the cool-down seems to be fine. Now, to research some more stretches.

Monday treadmill session

Duration = 30:00
Distance = 2.00
Calories = 327

Data is from the treadmill display after finishing. Goal was to complete the 30 minutes at the set speed of 4.0 mph (15:00/mile). I will need to do better to score well on the 1.5 mile USAF run, but it is a start and practice will improve things.

Very important, I remembered to stretch after the session. I felt much better for doing the stretches. Also, no damage was noted from my equipment.

Entertainment is important for a treadmill session. My wife read to me while I ran. This was greatly appreciated. Also, her presence kept me at it to the end.

Short skiing session

Duration = 20:00
Distance = 1.76
Calories = 275

Wore some old sneakers for this session. No issue with either foot tonight. Blister from last week is mostly healed. One ski seems to have a bit more drag than the other. Time will tell. I hope to get back to running soon.

I expect to take my Fit-to-Fight test for the USAF on the second weekend of November. This consists of a mile-and-a-half run, crunches, push-ups, and a waist measurement. The results are compared to a chart for gender and age to get a score. 75 out of the 100 available is passing.

NordicTrack again

Duration = 30:00
Distance = 2.20
Calories = 382

Moccasins I was wearing don't protect against an irregularity in one of the skis. I have a new sore spot on the bottom of my left foot. I did manage a steady rate for the whole session.

Not always running

I expect most posts will be simple statistics from the just finished session. While not always running, they will likely be mostly cardio. I don't expect to note all the pushups and crunches done during the day except as maybe including a total. I'm still thinking about that.

Tonight was NordicTrak:
Duration = 30:00
Distance = 1.74
Calories = 351

I'm not sure exactly what the unit is for the distance. I use what is displayed at the end of the session. I assume it is miles. Calories is also read from the electronic monitor.

The tenderness turned out to be a blister. I talked with the running shop. The placement of the blister is not indicative of an incorrect size for the shoes. It is rather a new rub point due to the support these shoes are providing that I haven't had previously. I bought some BodyGlide to help in this regard and to address chafing I tend to get elsewhere.

Session the first

It's raining out and I have new shoes to determine if they fit correctly. We have a treadmill in the basement, so I have no excuse for not starting today. My wife even read from a book we are sharing while I ran.

Session goals:

• Start
• Figure out the treadmill
  
• Run enough to determine if the shoes really fit
• Run without pause for 30 minutes
  

Duration = 22:40
Distance = 1.51 miles (calc)
Calories = 128 (calc)

I was able to get the treadmill running (with assistance from my wife) and set the speed for 4.0 mph as a first guess for a rate that I could handle for the 30 minutes. I stumbled at the 22:40 point (using my watch) and pulled back far enough to disengage the key that enables the treadmill. I figured that was a good place to stop as it also reset the controls. I calculated the other numbers based on the rate and the time. I used a value (340 cal/hr) I found on the net for calorie burn based on walking 4.0 mph as it was the only one for that rate and the lowest number I found. I am also not adjusting for my weight being higher than 150.

I didn't get the 30 minutes today, but I felt pretty good at the point I did stop. I am satisfied with my starting point.

I didn't notice any issue while running, but I did note a tender spot on my foot a while later. I will consider the shoe issue to be still open.