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I did a 40 minute jog at the Y indoor track last night. Distance: 3+ miles. After some HR inconsistency in the first 5 minutes I found a comfortable pace that kept my HR in the 125 to 135 BPM range for the remaining laps. This was still a slow jog and it does not feel like much of a workout. It's too easy. It is enjoyable, though and I do seem to be making headway with this MAF plan. It may be easy, but I'm moving faster than I was a two months ago when this all started.
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Last night's workout: 6.4 mile walk/jog through the neighborhood. 95 minutes mostly in my target HR zone. This was the 2nd day in a row that included jogging. It wasn't noticeable at first, but I was feeling a little draggy in that last mile. The plan for tonight is a bike ride or the elliptical at the gym - all depending on the weather.
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Last Saturday I bicycled for 15 miles, walked 5 miles around the school track, then rode the bike 5 more miles on the way home. That was a total of 25 miles under "Ken" power. I don't know that I've ever done that distance in a day - even when I was a teenager riding my bike most everyday. I was in my MAF zone most of the time for the entire workout. The walk was well into the overall workout. Just walking had my HR planted in the 115 to 120 range. Sunday was a recovery day. My legs were tired and ready for a day off.
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I'm going to start reposting my monthly summaries from the Walking Challenge that I've been participating in for the past few years. Since I've started this "low cardio zone" MAF training I've been footnoting my workouts there daily. I plan on sticking to this regimen all the way up to next year's 10K and this format provides a quick view of how my workouts are going from week to week and month to month. So here are my May and June summaries...
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I find it a little strange that my fitness tracker logged more steps and fewer miles in May as compared to June. Perhaps the formula for miles changes with more running. Maybe it logs miles for the elliptical differently than normal steps. IDK. I'm just reporting what the monthly report says. |
Repost from my Walking Challenge for month end
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Another good month. Not as good as the prior two, but I'll take it. It has been hot, wet, and miserable this past July, but I'm still managing to get in a decent amount of workouts in. My daughter Kel has been joining me at the Y. She plans on keeping up with the workouts through next year's 10K. If she does my record of finishing first may be in jeopardy. The challenge is on! |
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Another good month. I slipped back a little bit on step count, aerobic workouts and definitely I slacked off on the weight training last month. I won't complain, though. It was a busy, hot, humid, stormy month. All things considered, I did OK. While I didn't get as much MAF training in as I would have liked, I still seem to be improving slowly but surely. That 4 mile jog on the 29th I stayed within my target HR zone while jogging at a comfortably slow pace the whole time. I no longer have to jog uncomfortably slow to keep my HR down. I'll keep this up into the fall. Hopefully I will be able to pick up the pace some while staying in the zone. |
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I can't complain. I was nicely consistent this month at getting in some cardio at least every 3 days. I had some longer jogs, too. 6 month to go until the next 10K. I will keep this MAF thing up for another month or two, then start picking up the pace (and HR) some. These days jogging a slow 10K is just another workout. Soon I will start working at improving the time it takes to do one. |
Way to go! Good month for you.
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Fewer steps, but more miles than last month. I'm not exactly sure how this app calculates distance. Anyway, it was another good month. I was not quite as active with the MAF cardio, but I think that I did enough to make progress. I have put on a little weight this summer and frankly I'm amazed that it isn't showing up in my average HR on those jogs. I'm getting back into keto and hope to reverse the weight creep trend in the coming months. For the month of November the plan is to keep the cardio workouts about the same (if not a little less) than the month of October. Long, hard workouts and losing weight don't seem to go well together for me. So for November I'll focus on getting back into weight loss mode while I do enough cardio to maintain my current fitness. I may do the same in December. Once January gets here I'll start working harder in prep for the next 10K in April. |
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Kelsey was home from college this past weekend. For the first time since August we got to workout together. Unlike previous years we've both kept up with the cardio workouts after what has become our traditional annual 10K race. In past years we only did cardio for the 3 months preceding the race. I have been doing the MAF thing since April. Kel has been doing 2 mile full speed jogs on campus 2 or 3 times per week. We've both been quite dedicated to our new regimens. This past Saturday Kelsey insisted that we both go down to her old middle school track to get a workout in. I won't say that it turned into a race, but her much quicker pace inspired me to push much harder than the low zone cardio that I've been doing, especially on that 2nd mile. I was pleased with my time. I had plenty of gas left in the tank. In fact, I was just getting warmed up. But Kelsey... she kicked my butt in those 2 miles. She ran 9 minute miles - which would translate into a 10K in just over 55 minutes!!! The last time we did this she beat me the first mile, but I caught up with her by the end of 2 miles. Not so last Saturday... not even close. Good for her. It looks like my streak of kickin' the kid's butt is in serious jeopardy. For me to have a chance I've got to get my weight down and work just a little bit harder. The next 10K is just over 5 months away. Time to get serious. This might be the last of our annual 10K races. Who knows where Kel will be after graduation. I won't be cutting her any slack, but I'd like to see her beat me this year. However, it would be nice to be close enough behind her to actually SEE her do it. Kel does not have a scale at school. She has never had much of a weight problem, but she can put on a few pounds when her diet is mostly junky carbs. The first 2 years of college she came back 10 pounds heavier only to lose the weight eating a better diet - much lower in carbs - over the summer. When she came home last Friday she weighed herself. So far she hasn't put on an ounce of weight. She told me that she is making better food choices at school -- not "low carb" by any means, but lower in carbs and much less junk. That, combined with her exercise regimen, appears to be good enough for her -- at least it is for now. Not everyone needs to keep it keto. Apparently, I do. But I strive to keep it real with my kids. They have to make their own choices in life. It's nice to see that I'm making a positive impression, though. If, one day, "low-ish" carbs is not good enough, then at least they'll know what to do. |
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I've been doing keto level carbs throughout November. My activity level picked up a bit and I lost some weight. :thup: I've been doing the MAF "low zone" cardio thing for about 6 months. It has made a difference. I can jog (slowly) for miles while keeping my HR low and in my MAF zone. Now it is time to pick up the pace some. I've got to get up to racing speed by April 13th, 2018 -- my next 10K. |
Go Ken! I am trying to intensify my activity a bit...determined to be more limber and push myself in small increments. Of course my body responds with shock and dismay but recovery time isn't too long.
Glad to see you getting ready for your April run. See you 'round the 90 day thread. -Kat :wave: |
Kelsey is back from GMU for Christmas break. Both of us have kept up the cardio workouts in the 8 months since our last 10K. She is bound and determined to cross the finish line ahead of me in next April's 10K. Her old formerly very obese dad has crossed the line first for the past 3 races. I want her to beat me this year, BUT -- as I told her -- I'm cutting her no slack. I am bound and determined to finish the 10K in under 60 minutes this year. If she is going to beat me, then she is going to have to do that, too.
We've already done our first workout together at the Y -- a two mile run on the indoor track. My MAF training is over. I was running my best sustainable pace and had extra incentive to push a little harder each time that Kelsey passed me on that 1/16th of a mile track. She finished the 2 miles 3 laps ahead of me. Her best 1 mile split was 9 min 6 seconds. My best mile was 9 minutes 36 seconds. If I can sustain that pace for 6.2 miles I will finish the 10K in 59 minutes 52 seconds. :thup::thup: If Kelsey can sustain her 9' 6" pace she will finish in 56 minutes 42 seconds. She will kick my butt! I won't even be close enough to see her beat me. Last year December is when we started training for the 10K. This year we are both fitter than ever with 4 months of training to go. So the big question is... who will train hard enough over the next 4 months to run that far that fast? Me? Her? Both? Neither? We'll find out on April 13th. I hope it is not 80 degrees this year. |
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2018 was an awesome year for my physical fitness. I could weigh less. That would have made it better. That is water under the bridge. I feel good. My current state of fitness has me good shape for a decent time in April's 10K. I'm motivated to lose some weight. I'm motivated to work out hard over the next few months. Kel is motivated to stay one step ahead and that motivates me to work even harder. I find it hard to believe that I can do what I do. No sore joints. I recover quickly. 5 years ago I felt old. Now I just look the part. Living an active life again is a dream come true. I enjoy what I do. 2019 is going to be even better. |
Kelsey and I ran a 5K on the indoor track at the Y last night. I was 23 hours fasted and ran before dinner. My time was 3+ minutes faster than my December 5K times.
Mile 1 pace: 11:42 min/mile Mile 2 pace: 11:16 min/mile Mile 3 pace: 10:15 min/mile .1 mile "sprint" to the finish: 7:51 min/mile Total time: 34:00 Overall average pace: 10:58 That pace is on par with my best 10K time. I've got 3 months to improve upon it. April's 10K will be here before I know it. |
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