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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...

2.27.2010

Psyching the Psychee


- Part One -

I took a rest yesterday. I had not planned on that because I am still a few miles off from hitting the pace goal of 77.something miles for Feb. I will not reach the Feb goal and leftover from January but I'm okay with that. Sometimes things happen like that. I still had to work yesterday but teaching is a pretty good gig though so I don't mind that one bit.

I have done one workout so far today with good results. I did a total of 2.6 miles for workout 1. The .6 miles were warm-up and cool-down periods. The 2 Miles in between, hear this...I ran the entire two miles at 4.5 m/p/h pace. I do believe I could have gone longer but I do not think I could have hit that 5k mark...not yet anyways. I really want to run that 5k in one run rather than breaking it up by walking. I do think that walking is okay --- do not get me wrong. I just want to make sure I push myself to my fullest and not give myself an out. Running outside is kind of intimidating to me. In order to run the 2 miles at one time...I had to cover up the distance and time on the treadmill so that I would not focus on it but rather my breathing and the run. It worked. I psyched out the psyche. :)

I am off to an auction right now that my school is putting on for a fundraiser. Tonight I will do my second workout (hopefully 3.5 miles).


- Part Two -

Today has been a very busy day for me. I'm pretty exhausted and have to wake up earlier than normal tomorrow. I just completed my 2nd workout and I am really close to bedtime. I just thought that I would finish this so that I am current and up-to-date. My workout was 3.44 miles. That makes it a total of 6.04 miles for the day. Not too shabby. I do not know my calorie intake for today. The auction was an all day event and it was a special dinner. I had their serving of lasagne, roll, and green beans - I also had a piece of cheese cake. They were good and I feel good as of right now, but I know that I also worked out twice today.

Calories: Unsure

Workout: 6.04 miles

2.25.2010

Me Vs. T : Battle of the treadmill

I am going to walk you through my workout on the treadmill tonight. Some people name their cars...well, I name other inanimate objects such as tv's, fans, and my treadmill.

It was a battle of discipline, speed, continuous motion, running, sweating, deep breaths, moans, groans, aches, pains, and exhaustion. The battle only raged on for 11 min and 22 sec but it was a battle that was in the making for ten years.

Me - Verse - T.

It was an epic adventure.

Okay, it might have not been quite like that but tonight I wanted to push my limits...again. This week is about finding where I am at athletically and I believe I am getting a more clear idea of what level that is. This week has not been easy and I still have three workouts left this month which I am shooting for four miles each day. March 1st can't come to soon.

I opened up the workout with a 1 mile walk. During that mile I found a podcast on my iPod that had some 'fitness' beats to run to. I found one that wasn't too terrible and had it ready for the next mile to start. This mile I was going to see how fast I could get it done and still be able to do the remaining two miles of my workout.

I went at a speed that I thought I could continue for the duration of the Mile and increased it a couple times throughout. I want to have a 10 min mile. That would be a good mile for me -- in my book...it's good for anybody. I ended my mile at 00:11:22 (11 min. 22 sec.) I do have to say that I am not dissapointed by that number because I really didn't know what to expect.


I know that there is no real point in timing your mile unless it is a pace setter for you race but it is a personal thing for me. At this point -- this is my best and worst time for the mile.

Calories: 1960 cal.

This calorie count is not as accurate as I would like. We ate at a Mexican restaurant for a birthday and I had to do my best with adding the calories with what I had. I had a cheese quesadilla with mushrooms, tomatoes, little lettuce, and guacamole. Water as usual.

Workout: 4.07 miles



2.24.2010

He's better than me...for now.

I am a very competitive person. On Wedneday and Sunday nights I play basketball with a group of guys at a local church gym. It is a lot of fun. I know I've talked about that before but I have a different mindset than I use too.

When it is my team' s turn to play we choose who we will guard from the other team. Last year, I would choose the slowest guy, least athletic guy, or simply someone who doesn't play hard. Not this year. I want the guy that is faster, more athletic, and better than me. Yes, I know that I may set myself up for failure but to this point it has played off fairly well for me. Because of the results from 1010in2010, I am now faster and have more endurance. It's only been two months; who knows what six months could mean. Maybe it'll be that I am faster than him. :)

On a different note, I took the day off and me and Carol went thrift store shopping. It is something that we really love and after reading AlmostFit's post on Thrift Store shopping....I really wanted to go.

I got a nice frame for 6 bucks...It's heavy duty too!

Calories: 2115 cal.

Workout: 4.06 miles
- 2.75 basketball
- 1.31 treadmill

2.23.2010

The Heart of a Leader

Tonight was the night of the school basketball team's last game for the season. For the eighth graders - it was their last as a Patriot. As I've talked about before, I teach at a small private christian school and there is a sense of unity that is very strong in the school. It is a K4-8th grade school which just celebrated it's tenth anniversary this year.

I mentioned the eighth graders as tonight was their last game as a Patriot. Yes, I know, they are only in the eighth grade and they still have a high school career ahead of them, but they showed more heart than I have ever seen in most adults.

The girl's basketball team record before tonight was 15-1 (or some crazy stat like that - they had only lost one game). Tonight they played a team that was very good. Our girls played so hard for so long. The other team would substitute 4-5 girls at a time while our 3 year program produces 8-10 girls for the team, some of which are in the 5th grade. The eighth graders have been at the school for the entire length that it has been open and wanted to win so badly to close out their Patriot career on a positive note. The girls ended up losing by 25-30 points...something that they were not accustomed too but how they reacted to this new thing was wonderful to watch. They pushed, fought, hustled, and pressed on until the very last second. They could have simply stopped fully knowing that they were going to lose but chose to hold their heads high and fight until the end. I applaud their efforts and admire the heart of those eighth graders who took on a leadership role even when things didn't appear to have a
"positive" outcome.

It's the same with what many of us are trying to do. As I strive for better health - sometimes it may just be easier to throw in the towel and stop eating healthy, working as hard, or do anything at all. I choose what I know is right. I choose to work hard even when it may seem impossible to win. Despite what the temporary outlook may look like - I know what the long term can look like.

As corny or weird as it sounds - I witnessed the heart of a leader tonight in the form of three eighth grade girls who failed to quit despite the certain outcome.

Calories: 2121 cal.

Workout: 4.32



2.22.2010

Attempt a 5k Every Week

My workout just got finished and I'm drinking my post-workout smoothie. I am one tired person. The workout just seemed to drag on and on but let me tell you - it was working me out. I have decided to step up my workouts on the treadmill from here on out.

Yesterday, I only did 1.something on the treadmill and nothing the day before. My back has been hurting all week and I have been fighting it. That was partially the reason I did not get on the treadmill on Saturday. The February goal is 103.23 miles and it will not be hit. The average pace for the year based on 365 days for 1010 miles is 2.76-7 miles/day. That is no problem. The problem is that I took 12 days off in January and 7 so far this month. That leaves a lot of make up distance for me. I will hit the February 2.76 avg/day goal but will not hit the 103.23 miles (feb avg/day goal plus miles not done from Jan). I am hoping to make it up in March though. I am confident that I will hit the 1,010 mile goal. I'm going to be trying to finish before the year is up. I can do it.


My workout consisted of me first walking one mile. I have decided that I will make an attempt at running a 5k on the treadmill every week. Most likely on Monday or Tuesday. I want to be able to run the entire thing. Tonight after I walked the mile I began my first attempt at a 5k on the treadmill. I ran 1.5 miles at 4.5 m/h speed. Then I stopped running. That was as long as I could run but was happy with that run being that I don't run any kind of distances on purpose! I did end my session with 4.10 miles.

I do believe that the mindset and focus is definitely there and is becoming fixed or permanent. I like it.

Calories: 1865

Workout: 4.1 miles


**I am in the 800's for distance left**

2.21.2010

Change is Happening

People at church continue to tell me that I am looking thinner. I am happy with the results thus far but will continue to push forward to that 1,010 miles. It is becoming easier to put the miles away and stay focused on what I am doing. Tonight I just used my iPod for entertainment while running. I put it on shuffle and listened to what came up -- it was nice.

As for the title, I can't tell everyone what that change is but only that change is happening. I know the suspense is killing you isn't it?!

Today was only a 1.26 mile workout but it was past 11:00pm and we live in a second level apartment. I can't be too mean and workout very late.

Calorie Intake: 1952 cal.

Workout: 1.26 miles


**Be sure to check the Miles Tracker on the Right Side Bar to see monthly figures and Miles accumulated to date!!!!!!!**

2.20.2010

2/20 & a New Layout!!

I've decided to add a bit more to my blog and as you can see there is more to this blog now. I have added multiple pages - aligned on top - to give you all of the info. I have some before photos along with recipes, workout fun, fitness logs, and soon to be updated...My Story. It is still under construction but I'm digging the new things that have been added.

Another new thing that I will be doing is, instead of writing all of my food down, I will be giving you the number of calories that were taken in throughout the day. I still have to log my food so that I can get the correct amount but I will not be posting all that I ate. My meals don't have a lot of variety with them but if they do I will be sure to add that as well. Tomorrow I will get out of the 900's in terms of miles to go - NOT weight. It might be better for my brain to know that I will not have to see that number again this year.

Another idea that I had was to do a weekly recap. It would include things such as miles logged, miles per day, and I'm sure I'll think of something else. It would not include beginning and ending weight - I will only do that at the beginning or end of a month as that is not my main focus.

Be sure to check out all of the new pages and be sure to take part in them all. Remember that miles until goal achieved is now at the RIGHT side of the page attached to Monthly Miles Tracker.

My calories for today are a bit over what I was shooting for. My goal for each day is 2000 calories. I could go lower but I think that 2000 is enough to maintain awesome metabolism and low enough to see the body turn into one awesome cut of a man.

Calorie Intake: 2252 cal.

Workout: none

2.19.2010

100 Mile GiVEaWay Winner is...

video


Congrats!! I will try to send you a message through the blog so that we can set up the contact stuff.

THANKS everyone for entering!!!

2.16.2010

Feb 16 - 19 & the 100 Mile GiVEaWAY

The GiVEaWay is over and the Winner will be announced later tonight.

Today I hit the 100 Mile Marker!!!! It was great to hit that mark and I am celebrating by doing a giveaway for you! It is an accomplishment. I have already done more excercise than I did ALL of last year. I did 5.66 miles tonight and I am one tired kid. If you look on the right side of my blog you will see the remaining miles left on the 1010 goal along with the current month's goals and successes. It is a permanent thing so it will be easier to watch.

Another change that has taken place on 1010in2010 is that there is a tracker near the top of the page counting down until my first 5k. I'm kind of pumped about it.

I will continue to make changes to this posting until the giveaway is over. My workouts will be posted below the rest of the post by date each day.


For the giveaway: Here are the options for the prize that you can choose! They are not large items -- the last one might be bigger though! Prizes will most likely come from WalMart.


GIVEAWAY PRIZE OPTIONS: (ONE)

1. Small 1 GB mp3 player.

2. Athletic Dri-fit style of Shorts.

3. Marshmellow style of Headphones. They go into your ear for a comfy fit.

4. $15.00 gift card from Walmart.


Each gift is around 15 - 20 bucks. If you win then you get to choose one from the list. There are multiple ways to enter into the giveaway.

Here's how to enter:

Please leave your Name and Email Address in a Comment and list the entries that you've done.

1. Tweet this post with link. (I will need your Twitter name) - mine is MistrTyler

2. Mention this giveaway with link in blog posting ---- BE SURE TO COMMENT LETTING ME KNOW YOUR NAME AND A LINK TO YOUR BLOG POSTING

3. Become a follower of this blog.

4. Comment on this Post telling me which post has been your favorite so far this year.

5. Refer a friend to this giveaway and have them tell me -- you will get another entry.


Each thing that you do will equal one entry. You can have a total of five entries into the giveaway easily. You can tweet about this posting and giveaway daily until Friday for an extra entry each day. That is a total of eight entries into the give away. That's insane!

This is an awesome way for you to receive something for free and me do all of the hard work! :) I don't mind shipping internationally as long as it does not cost more than $10.

Thanks and I hope you win!


~Seth

Workout:
02-16-2010 = 5.66
02-17-2010 = 4.45
02-18-2010 = 0.00 - very sore today for some reason...took my off day today
02-19-2010 =

2.15.2010

February 15th & Excessive Coffee

I believe I may have had too much coffee over the last couple of days. I drink a glass every day and don't think that it is that bad for me. The last few days though -- I might have had an overload of such coffee. I normally reward myself on Saturday with a Venti Pumpkin Spice Latte w/slice of either Pumpkin bread or Banana Nut. However, I also stopped on Sunday, and now today -- I was invited to go to the nearby town to their local coffee shop and hang out. In fact, that is where I am at right now. I've taken a picture of my coffee just to put up on here so that you can see the delight of my eyes.


I'm going to have to work out harder to pick up the deficit that this has included. Not that I can will where my calories are being taken away from or that I can control that but it has been nice just to go get some work done in such a cool atmosphere. I will be putting up some information soon on another post discussing the negatives and positives of coffee and all that that may entail.

I also ran into my brother while here at the coffee shop.

Food Intake:

1. 1 3/4 cup Raisin Bran Cereal
2. hard boiled Egg
3. 12 oz Sprite
4. Apple
5. 16 oz of water
6. 12 oz of Hazelnut/Vanilla Latte -- yum.
7. 2 bean burritos
8. 4 oz grilled chicken with italian dressing
9. salad w/romaine lettuce, mushrooms, tomatoes, cucumbers and a little ranch
10. mixed berry smoothie
11. 60 + oz of Water


Workout: Treadmill - 3.02 miles


Miles til year goal: 915.63

2.14.2010

February 14th & I'm thinking about a Giveaway

I'm getting close to reaching 100 miles for the year so far. I am thinking about doing some sort of giveaway every 100 miles. I'm not sure about what to give away but had the idea and thought that it was a good one. That would be ten 100 mile giveaways. Any ideas????? Help!

Food Intake:

1. 1 cup Raisin Bran Cereal
2. Coffee Frap
3. oven roasted chicken sandwich w/ cheese and mayo on whole grain
4. three boiled eggs - no yoke
5. 12 oz sprite
6. pumpkin spice latte
7. pumpkin loaf slice
8. garlic herb grilled chicken
9. steamed vegetables
10. cut pieces of potatoes in a seasoning of some sort
11. mixed berry smoothie
12. 60+ oz of water
13. white chip mac. cookie - 2

Workout: Treadmill --- 3.71 miles

Miles til Goal:
918.65

Feb 12th - 13th

My weekends are the busiest (sp?) time of the week. I don't have the time to read any one's blog or get the time to write much of a blog post myself. I will however be able to get all caught up either tomorrow or on Monday. We are out from school for presidents day on Monday. Yesterday is normally the day that I have trouble waking up, but I woke up earlier than normal and got a lot done. It was nice not to waste the day away in bed....... We do have a comfy bed though.

the changes in my diet consisted:

pumpkIn spice latte
rice crispy treat
we had eggs, turkey bacon, and a piece of toast for dinner on Friday.

Workout: none Friday or saturday.

Miles til year goal: 922.36

2.11.2010

Feb 11th & one HUGE cramp!

Last night I played basketball as I do every Wednesday and Sunday night and it was a really good time. The first half of the night I did not make a single shot but made up for that the second half of the night. Since I started on the treadmill I have noticed that my energy and endurance level has gone through the roof when it comes to playing on those nights. I can play at a higher level of intensity for longer periods of time. That has been a gradual thing that has taken a while to get too -- not just this year. This year has just helped in making activity easier.

I only talk about basketball because it brings me to the subject of muscle cramps. Last night at about 2 or 3 in the morning. I woke up with a MAJOR cramp in my left calf. I usually have a pretty high tolerance for pain but that cramp woke me up and had me calling out. It woke my wife up. It was not good. It probably took 10-15 minutes for it to subside enough so that i could get back to sleep. Any quality sleep after that was in only in small increments. I'm limping around today because the muscle is still pretty tight. I doubt I'll get the miles in that I'd like to tonight. I had a cramp like this in high school during basketball practice when we were doing bleacher runs and the calf muscle was like an indention, (looked like it was sucked in to the bone), in my leg. Does not feel good at all.

So what causes muscle cramps (involuntary contraction of muscle)? I searched around for some information regarding this and this is what I found.

Muscle Cramp Causes.....Muscle Cramp Solutions
1. Dehydration ................Drink more water
2. Not enough rest ...........Take breaks to replenish and regroup
3. Over exercising............Take breaks in between
4. Vitamin Deficiency.........Vitamins and/or change of daily diet
5. Insufficient Warm up......Warm up before exercising/playing
6. Poor Circulation............Looser clothing, Do a warm-up
7. No cool-down period.......Come to a gradual close of workout

Here is a site that has some pretty good information regarding Muscle Cramps and prevention of them.

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. cup of coffee
3. Banana
4. oven roasted chicken breast
5. sweet and salty peanut bar
6. last of the super bowl health snack
7. 12 oz sprite
8. white chip macadamian nut cookies (2) from Subway
9. oven roasted chicken breast salad
10. Mixed berry/Banana smoothie
11. 60 + oz of Water

Workout: Treadmill - 2 miles


Miles til Year Goal: 922.36

2.10.2010

Feb 10th - Two a day!

I was looking at my mile tracker and realized that I am still about the same distance off pace as last month from where I should be for the year. Those missed days held me back some. Today, I am planning on getting a couple miles on the treadmill and then going to play basketball in hopes for a good workout there as well. I step on the scale every morning so that I have an idea of where my body is at. This could be a dangerous thing. As I've stated several times --- my journey to better health focuses not on what I can control and not what I can not control. Right now the focus is on the miles that I do and what I put into my body. Any form of weight loss will be the added bonus. I caught myself taking on the mindset of it being about the weight and when it is only about that -- people get discouraged quickly. If the emphasis is on the scale than I'll lose control --- if the emphasis is on what I can do each and every day in the form of what I eat and what activity I have done - that's when I have control.


Food Intake: will post on the 11th.

Workout: Basketball --- 3.96 miles total



Miles til Year Goal: 924.36

2.09.2010

February 9th & a little of my story

So I'm sitting here watching the Biggest Loser and for some reason I remembered the time that I actually thought about filling out the application to join the show. I even printed it off. I probably would not have met the size requirement but the fact that I had the thought made me think of how far I have come from then. It was a mindset that I had. It's been 40 days into the new year and it's been great so far. As long as I can remember - when it came to trying to be healthier, I constantly failed. I would start a "diet" and then leave it when something better came along (usually fast food). There is something different about this. It's not a "diet" but a change of lifestyle. It's a change in mind set. My mind is clear and I think about what is good and bad now. I weigh the decisions more and try to make the better decision. This is not a shallow attempt to have the appearance of perfection because I do eat things that aren't the best choice. I still allow myself a sweet snack every day but it is with purpose. I know that I would binge if I did not. This allows me the opportunity to have the sweet but control the amount of sweets. This is just my routine that seems to be working thus far. This may not be for everyone however. It's good to have the many other bloggers out there that share a similar story. I thought that I would give a few of those bloggers that I constantly read some love and post them below.





These are just a couple of people that I read daily or as soon as they get a post up. They keep me inspired. I also have included a photo of me with the final look at the Super Bowl Snack stuff that I won from a drawing that Johnisfit held.


Look at that beard. I started growing just before I started this journey to better health. I do have to say that it is getting pretty fierce.

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. banana
3. oven roasted chicken breast sandwich
4. 10 pretzels
5. 2 cookies
6. 12 oz sprite
7. oven roasted chicken on a bed of salad with ALL of the available vegetables
8. 60+ oz of water
9. Peach smoothies - yogurt, banana, agave nectar, milk, peaches

Workout: treadmill --- 4.2 miles

Miles til Year Goal: 928.32

February 8th, 2010 & a Large Size Shirt

I'm blogging for yesterday Feb. 8th, today. Last night (8th) we were at Walmart and they were having a clearance on most of their winter clothes for some reason -- (It was 11 degrees last night) so I figured I would look around. I am a pretty stingy guy when it comes to spending money unless it's something that must last. I found a long sleeved shirt that I liked but it was a size Large. I typically get an XL because Larges are just too tight for me to wear. Not this night. I knew I had lost some weight and thought that I would try it on. It's a good thing I did because it fit and it fit well. I don't feel that my stomach is protruding out of the shirt and it is pretty slimming. I don't think my wife had realized that I had lost the weight. She had heard the number but I don't think it registered until this morning when she had said, "You could really tell that you have lost weight". Score! That is enough motivation to keep anyone going.

I didn't get a workout yesterday because my body was so sore. I can't figure out as to why it was. The only thing I could think of is that on Saturday I shoveled loads of heavy wet snow. Either way - I've got to keep pushing!

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. 1 Banana
3. Oven roasted chicken breast sandwich
4. 12 oz Sprite
5. snack bag of my healthy super bowl snack
6. 2 leftover tacos from super bowl party
7. small portion of some sort of salad -- (it had romain(?) noodles plain, cabbage, almond slivers, nuts, and some sort of oil dressing---i think)
8. 60 + oz of water

Workout: none

Miles til Goal: 932.52

2.07.2010

Feb 5-7th Weekend Warrior

This weekend has been really busy and with that -- it's been hard to blog. I still managed quality eating but missed one workout. The only differences in my eating habits this weekend are listed below:

1. 1 slice of cheese pizza (Friday at lunch)
2. latte and pumpkin bread (My treat every Saturday)
3. An extra Taco during superbowl party (healthy taco though!)


Workouts:

Friday -- 3.65 miles -- treadmill
Sunday -- 2.14 miles -- treadmill

Miles til Goal: 932.52

2.05.2010

Feb 4th and a Day of Relaxation

I deemed yesterday the day of relaxation. I took yesterday off (only from the workout) and it was nice. My food intake was the same as it always is. I was given a thin cookie with hard icing on it. It was my sweet for the day. We made some taco's last night. We would normally use packaged taco seasoning but we didn't have any and that was before I started to be choosier on what I put into my body. I decided to make my own. I looked at a few recipes for taco seasoning and put some of what I found to use. I messed with the measurements and to be honest -- don't remember the original. The recipe just called for you to make a batch of the seasoning and use it at several times. Our version of a lowfat taco consisted of the following.

Tacos:

-Seasoning
--Cumin
--Onion Powder
--Garlic Powder
--Chili Powder
--Paprika
Don't ask me what the measurements were b/c I don't know. I changed them anyways :)

-Deer Meat (very lean)
-Store bought hard Shells

-Extras
--diced fresh tomato
--shredded Romaine lettuce (lettuce flew everywhere)
--shredded cheese

That's it. It may not be lowfat but I do think that it would be.

Overall - it was a good day and quality relaxation.

Workout:
-none

Miles til Goal: 938.31

2.03.2010

Feb 3rd,Great Workout, and Smoothie Recipe

Last night I had the best workout that I have had year to date. At some point I really want to run a 5K (there's one coming up in April that I am planning on doing) and after reading Andrew is Getting Fit 's blog yesterday -- I wanted to get to that point. I have never enjoyed running unless it is was up and down the court for basketball or from base to base in baseball. Last night's workout I mixed it up quite a bit.

**My 'workouts' are not weight training as though I may do that in a month or two but are mainly on the treadmill or playing basketball. I know that weight lifting will help with weight loss but my goal right now is not weight loss but taking away the miles on that 1,010 mile goal**

I did a cross training sort of workout on the treadmill that I've previously posted about only ran for 5 minute increments and walked briskly the in between. I covered the same distance at a considerably lower amount of time. I finished strong with a good sprint.

I usually have some yogurt with fresh fruits for post-workout but decided to have a smoothie instead. I looked for some good healthy recipes but failed to find one that suited the ingredients that I had readily available. So, I got an idea from them and created my own smoothie recipe.

Mixed Berry-Banana Smoothie

Ingredients
- 1/2 cup Dannon Plain Yogurt (I guess you can change this but this is what I had)
- 1 Banana
- 1/2 cup Mixed Berries (frozen or fresh)
- 1 tbsp Agave Nectar (this is natural sweetener)
- 1/4 cup Fat Free SKim milk

Prep
- Put yogurt, Banana, 1/4 cup of the mixed berries, mik, and agave nectar in a blender and Liquify!
- Place the remaining mix berries in the fridge
- Put the mix in the fridge and chill it while you work out
- When ready - place remaining berries into mix, stir, and drink up.

I think it is pretty good but that is my personal opinion. I hope that you like it too if you try it.


Food Intake:

1. 1 1/2 cup of Raisin Bran
2. cup of coffee
3. banana
4. apple
5. 2 hard-boiled eggs - no yoke
6. 12 oz sprite
7. oven roasted chicken sandwich on whole grain/ w/cheese and mayo
8. small cupcake
9. 4 oz grilled chicken
10. 1/2 cup green beans
11. 1/2 cup applessauce
12. mixed berry-banana smoothie
13. 60+ oz of water

Workout:
- Basketball..............3.26 miles

Miles til Goal: 938.31

2.02.2010

Feb 2nd & Aerobic Vs. Anaerobic Exercise

At one point in my college career I had decided to be a physical education teacher. I was going to get my associate degree from a smaller college and then go finish out at a larger college/university. I did do that but did not finish with a phys ed degree. This topic of Aerobic vs. Anaerobic exercises is the one of the few lectures I remember under that degree plan.

We hear the arguments behind each of the two words but what are Aerobic or Anaerobic exercises?

Aerobic exercise allows oxygen to be taken into the body to replenish the body's use.

Anaerobic exercise does not allow oxygen to be taken in and uses what the muscles already have.

This is how we will be able to tell what exercise is either aerobic or anaerobic.

Now that we know what is what. Which one is better?? This depends on who you are but my opinion is that both are needed for an efficient workout program.

Aerobic Exercises include:
- walking
- jogging
- cycling
- swimming
- light weight lifting

**this type is used at lower levels of intensity for longer periods of time**

Anaerobic Exercises include:
- sprinting
- jumping
- moderate to heavy weight lifting
- lunges
- Sports that use this type: Baseball, Football, Basketball, field events, etc.

**this type is used at higher levels of intensity for shorter periods of time**

So, what if we want to incorporate both into our workouts to get the most out of our body? Use cross training. Start walking and/or jogging and interval sprints every 60 seconds. Start to lift weights with resistance mixed in with lower weight and higher tempo. Don't be afraid to mix things up. Once your body gets use to what you are doing - change seems impossible.

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. 1 cup of coffee
3. oven roasted chicken sandwich w/cheese and mayo on whole grain bread
4. Banana
5. 60+ oz of water
6. grilled chicken on salad w/all the veggies
7. 2 white chip mac nut cookies
8. 12 oz sprite
9. Apple
10. Smoothie - look for ingredients on Feb 3rd. (post-workout)
11.

Workout:

- Treadmill - 4.20 I had a great workout.

Miles til Goal: 941.57

2.01.2010

February 1st & February Goals

It's time to focus on my goals for this month and put last month behind me. As I stated previously - my goal is not a certain number of pounds or a certain time of working out each day; my specific goal is to hit 1,010 miles during the year of 2010 by walking/jogging/running. My overall goal is to reach a level of better health than what I am at today.

February Starting Stats

February Miles Goal: 77.28 miles

Miles/day to reach Feb goal: 2.76

Miles off pace from January: 25.95

Miles to go to reach year mile pace: 103.23

Miles/day to reach year mile pace: 3.69

Easy to see Obstacles

- Super Bowl Party --- (Click Here to see a post by JohnisFit for a suggestion for Super Bowl Snacks)
- Taco Bell day at school

Food Intake:

1. 1 1/2 cup of Raisin BranCereal
2. half of a cup of coffee
3. 1 banana
4. 1 apple
5. handful of mini ritz crackers
6. oven roasted chicken sandwhich on whole grain w/cheese and mayo
7. 12 oz sprite
8. 60+oz of water
9. 2 peanut butter cookies (about 1 - 1 1/2 inch in diameter)
10. 4 oz grilled chicken
11. 1/2 cup steamed green beans
12. 1/2 cup applesauce
13. 1 cup plain yogurt blended with banana w/ mixed berries and agave nectar for sweetener


Workout:
- treadmill .........4.62 miles

Miles til Goal: 945.77