Here are my stats.
I'm a 36 year old woman
5'6"
current weight 149lbs

In March 2004 I started Atkins at 176lbs. In 6 months I have lost 27 pounds and have totally changed my lifestyle, my attitude, my world.

I read a great book on training for distance running, recommended by Galadreil (Thank-you Eva!!). Slow Burn by Stu Mittleman. This book has changed my training completely and added fun to working out!! Who even knew fun was possible??? I sure didn't.

Now I'm entered in my 1st 5K race on November 21st and I plan to keep going with my running. My mini goals are to do a 10K(or 2), a half-marathon(or 2) and eventually a marathon. I haven't set a timeline on these goals yet.

Weekly exercise log Sept 12-Sept 19

Sunday 9/12
45 minute run (slow)
weight training (I'm trying to build some muscles that can be seen)
Pilates(I do a basic mat routine using a dvd)

Monday 9/13
45 minute run(slow)just a little over 4K.
Pilates

Tuesday 9/14
Interval training day
1 minute in my highest heart rate zone, followed by 1 minute in my lowest heart rate zone. Repeated 7 times.
Pilates

Weds 9/15
Pilates

Thursday 9/16
30 minute run(tempo)
3.25Kms
9:32
9:23
9:14
Pilates

Friday 9/17
45 minute run(slow)
Pilates

Sat 9/18
Today I did a practice 5K run to check my time.
It took me 46 minutes 15 seconds to complete 5K(tempo).
8:54
9:36
9:39
8:04
10:02

Greetings to a Fellow Slow Burner

You had an excellent start already. Enjoy your run, HAVE FUN! Looking forward to read your running adventures. Where do you run? Do you have some nice course?
It seems you enjoy Pilates too. Whose program do you use?

I LOVE the image of a "running goldfish"

Eva

Exercise Log
September 19-25/2004

9/19
15 min warm-up walk
20 min tempo run
15 min walk
20 min tempo run
15 min walk
20 min tempo run
15 cool down walk
Total time 2 hours
weight training

9/20
Pilates

9/21
Interval Training Week 2
7 minute warm-up
3 min run(in my highest heart-rate zone)
3 min recovery walk
repeated 3 times
7 minute cool down
Total time 32 minutes
Pilates

9/22
Pilates

9/23
10km hike
beautiful Myoujin ga Take mountain
Total time: 4 hours 9 minutes
average heart rate: 129

9/24
7 min warm-up
45 min slow run
7 min cool down

9/25
15 min warm-up
90 minute tempo run
15 minute cool-down
Pilates
weight training

You DO have nice place to run too :-))) There is no really need to know the EXACT distance - Slow Burn is much more based on time. The only reason we know our distance/speed - we run on a trail that is marked by running clubs.
Morning running is wonderful!!!

About green drinks. I use barley or wheat grass powder or some mix named "Emerald". Those are the cheapest one. Usually I put 1 1/2 -2 tblsps into 6-8 oz water, having 3 glasses of this every day.

About my Pilates programme: I checked many dvds videos, than I chose a wonderful book from UK Pilates instructors (here it is ). Then I discovered Winsor's book (here it is) - very different from the video/dvd. Usually Pilates books are much more about the overal health of the body, while dvds videos are about "fat/inch loss". I do not really believe Pilates exercises are the best way to lose weight...

I have just read about your wonderful hike. Reading about it I remembered the wonderful Japanese paintings I have seen so many times: high mountains with snowy peaks....

Looking forward to read more about your runing/hiking adventures.

Eva

weekly exercise log September 26-October 2

9/26
weight lifting

9/27
rest day

9/28
Interval training week 3
7 min warm-up
90 second fast paced run
followed by
90 second slow paced
recovery.
repeated 5 times
7 min cool down
Pilates

9/29
7 min warm-up
45 min slow run
7 min cool down
Pilates

9/30
15 min warm-up
30 min tempo run
15 min cool down

10/1
7 min warm-up
45 min slow run
7 min cool down

10/2
12 min warm-up
30 min tempo run
14 min cool down

Weekly exercise log
October 3-9

I did no exercise at all this week. I feel all wiggly and crave movement. I miss my running.

Typhoon #22 is blowing over my town today. There have been torrential rains for a week now. God it's depressing. Here's the thing. I don't have access to a treadmill and I love running, so I am going to have to learn how to run in the rain.

My Program

I am following Stu Mittleman's Slow Burn
In his book he has three 12 week marathon training programs.
I chose the one with once a week interval training simply because interval training sounded like fun.

My Heart Rate Zones for Training

Mittleman uses 3 zones, they are much lower than the standard formula. It's 180 minus your age to get the mid-zone MEP. Check the book for details.

SAP 149-169
MEP (Most Efficient Pace) 139-149
MAP (Mostly Aerobic Pace) 119-139

Monday, Wednesday, Friday, Sunday
7-10 minute warm-up
45 minute MAP run
7-10 minute cool down
MAP runs can be extended as long as the heart rate stays in the target zone.

Tuesday: SAP Interval Training Schedule
Week 1
1minute SAP
1 minute recovery in MAP
repeat 7x
Week 2
3 minute SAP
3 minute recovery in MAP
repeat 3x
Week 3
90 second SAP
90 second recovery in MAP
repeat 5x
Week 4
5 minute SAP
3 minute recovery in MAP
repeat 2x
Weeks 5-8
Add one additional repeat to each SAP routine
Weeks 9-12
Add one additional repeat to each SAP routine

Thursday, Saturday
10-12 minute warm-up
20-30 minute MEP run
10-12 minute cool down

Alternate Saturdays
A MEP run that starts at 90 minutes and increases in 20 minute increments until you rreach 2.5 hours on week 8. On week 10 drop back to 2 hours.

Alternate Sundays
15 minute warm-up walk
20 minute MEP run
15 minute walk
20 minute MEP run
15 minute walk
20 MEP run
15 minute cool down walk
Every other week increase run segments by 10 minutes, until reaching 3x60 minute run segments 3 weeks before marathon. The week before the marathon the running segments return to 30 minutes.

Today I did my very first 5k run!!
It was a fun run to support research for Alzheimer's disease.

It was 0 celcius with a wind! I am visiting here (Winnipeg) because my mom is in hospital. Normally I run outdoors, but in Japan, where the weather is more humid and warmer.

The atmosphere was relaxed and lively. There were lots of people dressed in costumes for Halloween.

15 minutes before the start time I warmed up with a brisk walk around the waiting area. My heart rate was crazy! I guess because I was nervous and excited, and possibly the cold could have affected it. My plan was to run the 5k in my MEP heart rate zone (click to see my running program)http://forum.lowcarber.org/showpost...225&postcount=7, but my warm up walk already got me into my MEP zone. I decided I would try to complete the race in my SAP zone. My goal for this race was to complete it WITHOUT walking.

I DID IT!
It was fun! I ran in my SAP zone(average heart rate 158), for about 45 minutes. The timer was on the blink so no official time, but according to my heart rate monitor it was just over 45 minutes. HOORAY!!

I was the slowest runner in the group, but I didn't mind. Behind me were the walkers. I enjoyed every step of the race!! The course was very scenic, we ran along the river and I even saw several ducks out for a morning swim at one point. Lovely! I couldn't stop smiling the entire 5k. What fun! I have another in November and I can't wait!

The elite runners completed 10k in the time I did 5! Wow! I think it may take some time before I get that good. I also noticed that besides me and about 5 other guys, nobody warmed up!! Also hardly anyone was smiling. There were a lot of grimaces and furrowed brows. I noticed one other lady with a goofy grin and I was thinking maybe she's following Mittleman's plan or maybe it was her first race too.

I came to stay with my folks because my mom is in hospital and I have been eating a lot of junk food. I gained 5 pounds yuck. Atkins in general suits my lifestyle, but somehow I don't handle dairy very well. Also I just read Eat Right 4 Your Type, the blood type diet book and Fat Flush. Plus Mittleman has an eating plan for training. When I get home to Japan in about 2 weeks I'm going to re-evaluate my eating plan. I have not been consistent with weight training or my Pilates. I want to review my training/eating and set new goals for myself.

Interval Training Week 7
7 minute warm-up
90 second SAP run
followed by 90 MAP run
repeat 6x
(I made a mistake and only repeated it 5x)
7 minute cool down

CONGRATULATIONS!!! This IS the right spirit to race . Smiling, enjoying the scenic course... What else we need? There wil be alwasy faster guys/gals.... OMG how fast!!! Speed WALKERS can finish 50k races under 3 hours.... So what is my 9 min/mile marathon pace?
I do not think that there is ANY connection between time and pleasure - for the amateur crowd.

About warming up. I have somehow similar experiences. People either donot warm up at all before shorter races, or warm up for 30-45 minutes before longer races. Hardly anybody is chosing the golden middle . I always warm up. There is no way I can run with my cold early morning joints.... I prefer always 7-10 min walk, then starting slowly.

To find the right eating plan is a real challenge. Keeping SAME numbers (cal, carb, fat, protein) for 22 months I saw very different reactions from my body. (From 8 lbs/month lost to 9 months stall.) It seems to me that whatever programme you follow the secret is in "fine tuning". (For me the secret was cutting fruit and milk sugar.)

Looking forward to read about your experiences.

I wish fast recovery for your mother, and another pleasureful race to you in November.

Eva

What a year!
A lot of change this year. I left a job that was robbing me of my dignity. I found a new one that I like. I started LCing, and have lost (and kept off) about 14lbs. My dear mother passed away. My sister married and is expecting her first baby. So many changes.

I have set a few exercise/LC goals for myself that I would like to share here:

1. March 20, 2005 is my one year LC anniversary. I will weigh between 62-65kg on my bathroom scale by my anniversary.
2. I will run my first 10k on March 6th. I will praise my good work and NOT compare myself to other runners.
3. I will stop swearing. I realize this is not exercise related, but I share it here to make it an official promise to myself.

Happy New Year!

Hi ya sweetie, so sad to here about your mum..but exciting that a new wee life is on the way!..good for you getting a new job, its awful being in one that fills you with dread every day.
Anyway..just want to wish you a happy new year..hope it is positive and filled with health, happiness and prosperity.
Take care.

oops you've closed your journal..but YES...the pilates challenge is still going strong..please join us....we decided to retain the existing thread...look forward to seeing you there!

My Program January - March 2005

I'm following Stu Mittleman's Slow Burn http://www.amazon.com/exec/obidos/t...=books&n=507846

I use his plan of training in certain heart rate zones. Here are my zones:

SAP (speedy anaerobic pace) 149-169
MEP (most efficient pace) 139-149
MAP (mostly aerobic pace) 119-139

1For the next 3 months I will run for 30 minutes/6 days a week, in either my MEP or MAP zones. Once a week I can choose to do a long run.
Long runs:
A a MEP workout that starts at 60 minutes and increases in 20 minute increments.
or
B a combo run/walk consisting of;
15 minute warm-up walk
15 minute MAP run
15 minute walk
15 minute MEP run
15 minute walk
15 minute MAP run
15 minute cool down walk
every other week increase the run segments by 10 minutes.

2I will lift weights 2 or 3 times per week.
3I will do my Pilates basic mat routine 5 times per week. It's very short and only takes about 10 minutes.
4I will learn to express myself without swearing! I will not participate in gossip or criticism! (no.4 is a workout of a different kind, and it's a really important goal for me.)

morning run
7 minute warm-up walk
30 minute MAP run
10 minute cool down walk

Yay!
It felt good to run. I took 3 weeks off at Christmas, but I missed it (more than I would have thought) and I'M BACK!!
Boo!
I swore 4 times that I noticed and possibly more that I didn't.