Shorter run

Had to run for less time today as I was in a time crunch. Ran 1.8 miles in 23 minutes. Started with a half mile run at 10 minutes per mile, and then walked 1/4 mile at 4 mile per hour. Followed it with another 1/4 mile at 10 minutes per mile; couldn't manage to go for 1/2 mile as I was planning to. My heart rate during the faster run was very high and I was feeling totally exhausted. Slowed down a bit and ran a 1/4 mile at the 5 mile per hour.

Best thing to happen today was that the Guy in the Afghan restaurant I frequently visit for lunch noted that I have lost some weight recently!!!! Awesome!!!! My hard work is definitely paying off :)

A rejuvenating work-out

Was in a really bad mood for past two days, and wasn't at all ready to run today. Yet forced myself to go, and it turned out to be an excellent thing to do. Ran for 40 minutes and covered 3.2 miles. Did two half mile runs at 6 mile per hour, and another two half miles runs at 5 mile per hour, and the rest walked at 4 mile per hour. Felt slight uncomfort in my stomach after around 30 minutes - the second time I am feeling it; hopefully nothing to worry about! By the end of the run, I was a new person - back to feeling good about myself.

Treated myself to a sumptuous and rather expensive pasta dinner :)

3 mile run on sunday

Went to Gym today in the evening, and ran/walked for 40 minutes completing 3.1 miles. Did one stretch of half mile at 6 miles per hour, two sets of half miles at 5 miles per hour, one stretch of 1/4 mile at 5 mile per hour and the rest walking at 4 mile per hour.

The Goal!

Its two weeks since I started this journal. And two weeks since I embarked on the "Couch to 5K" running plan. Let me detail the short term goals I want to achieve with this fitness program:

(a) To run 5K in 25 minutes. Or be able to run at a pace of 8 minutes per mile for 25 minutes!
(b) To lose fat around my belly, and better tone my body.

By short term I mean I want to achieve these goals by the date of the Newport-Liberty waterfront run - Oct 8th.
So I have six more weeks to achieve these goals!!

Currently I run/walk 3 miles in 40 minutes. Over the next six weeks, I should be aim to increase my pace gradually and be able to run without a break for 25 minutes.

In addition, the twice-a-week strength training sessions (of which crunches are key part) should help in cutting down on my belly fat and make me look in a better physical shape.

Best of luck to me :)

Making up for the lack of quality work-outs during the week

Spent almost two hours in the Gym today working on both aerobics and strength training. Ran/walked for 45 minutes covering 3.4 miles and burning around 350 calories. Alternated between 3 minutes run at 5 mile per hour and 2 minutes walk at 4 mile per hour. The heart rate seemed to be always at the higher range (160+).

Afterwards worked out on the weight training machines exercising various parts of the body. Did crunches and bycicling while lying back to exercise the midsection. Finished with assisted chin-ups and chin-dips. As usual spent around 5-10 minutes at the end stretching.

A whirl-wind strength training session

Got to spend around 30 minutes at the Gym in the evening. Not enough time to do a decent workout. Worked out on a few weight machines and did some crunches. No aerobic exercise.

I guess it will make sense to workout only when I have atleast 1h15m time in hand. Doing hurried workouts could end up leaving me injured.

Second week; first workout

As expected the week is turning out to be very hectic; still managed to put in a 45 minute run in the Gym late evening from 8:00 PM onwards. Ran/walked 3.1 miles and burnt around 300 calories. Experienced slight discomfort in the middle of the run, and then slowed down a bit.

Resting Sunday
No workout today. Next week is going to be hectic, and I will have to plan out my workout schedule beforehand, and stick to the schedule.
The following should be feasible:
(a) Workout session # 1 on Tuesday evening: Mainly Running
(b) Workout session # 2 on Wednesday evening: Strength training
(c) Workout session # 3 on Friday morning: Mainly running
(d) Week-end session : Longer run

Strength workout in the Gym on saturday
Spent around one and half hours in the Gym mainly focusing on Strength exercises. Warmed up with a 14 minute mile run. Followed the advice about working out on different muscle groups starting from legs. Did 3 sets of 5-20 reps on different strength training equipments/exercises; most of the time going till 'near muscle fatigue'. Have to read further in the Strength training guide I bought recently and fit in a structured workout plan. I should probably increase the intensity of the exercises as well.

Another excellent work-out in the Gym!
Went to Gym after work and ran/walked for 45 minutes covering 3.25 miles and burning 300+ calories. No weight training today.

Two good work-outs so far this week!!
On sunday, ran/walked in Liberty State Park for almost 50 minutes, in 8 segments each of running and walking. Covered the entire length of the walkway twice. Must be around 3 to 3.5 miles distance! Wasn't at all out of breath at anytime. Will plan to run outdoors every wknd from now on.

Today ran on the treadmill for 45 minutes - again alternating between walking and running. Statistics roughly being : Time: 45 minutes; Distance: 3.1 miles; Calories burnt: around 300 I guess. Also spent time on strength exercises and stretching routines.

Should be able to include two more workouts this week.

Wake-up Call in Centennial Park
Last week when I was visiting my friends, I attempted to jog the 1.5+ mile long trail in Centennial Park.
It turned out to be a eye-opener about my fitness level. I was out of breath within a few minutes even though I was running verrrrrrry slowly. And with great difficulty - and admittedly with great satisfaction as well - I completed the circuit non-stop in 25 minutes.

The difficulty in running made me question the value of the time I spend on the elliptical machines in the Gym! I guess there is no substitute for running, and I should stick to running as my major aerobic exercise from now on.

Now after reading more about beginners training for running, I see it wasn't the right thing for me to have run the circuit non-stop. I should get myself up to speed by a combination of walking and jogging. I have 9 weeks to follow the exercise schedule mentioned in the book - seems to be achievable!

Working towards completing 5K run on Oct 15th
Signed up for the 5K race at the Newport-Liberty waterfront run yesterday. Hoping I will prepare for it well. Have 9 weeks to go from beginner runner to 5K runner. If all goes well, I should be able to participate in the half-marathon next year.