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Week 1: Back on Track with the Healthy You Challenge, Dec. 30-Jan. 6
By Cindy | January 8, 2008
This week marks a turning point to my training. I completed 6 focused workouts. I didn’t do much during the holiday period, but the maintenance catapulted me through that “starting all over” feeling had I not done anything for two months. The 10K training that I started in early November is my primary program. Restarting my training with Week 4, I comfortably completed the full week’s workouts and am ready for the increased mileage and workout sessions in Week 5.
On to my week. I was so excited. I felt great running. This week marked the largest number of miles that I completed since the arrival of our little ones. 9 miles in one week!
Sunday: Clean up day and rest.
Monday: The weather was great and I ran 3 Miles around the neighborhood. I even added a sprint headed up the hill in the last mile. This is the same hill that I dreaded several months ago. I hated running up it and so I would walk it most times.
Tuesday: I accomplished a 35 minute interval training session that included weights and calisthenics. I was quite sore the next day, so I know the workout taxed some muscles that I had neglected. It was the good sore–not painful, satisfying in a way.
Wednesday: I completed a Balance Ball Stretching routine (Gaiam Compilation Sampler DVD with Suzanne Deason) for 20 minutes. I played at the playground with the kiddos for 10 to 15 minutes. They love it when we chase them. This was a light day. I was still pretty sore.
Thursday: 1 hour fast paced walk with friends; Boot Camp Strength Training DVD(15 min) that I won from Workout Mommy. Love the Biggest Loser: The Workout 2 DVD, by the way. It allows you to tailor the workouts to your schedule and pick the routines you want to do.
Friday: I had to complete the 2 mile run on the treadmill at Y because of my schedule. I didn’t get out earlier in the day. But I kicked up the speed and was able to complete the 2 miles in under 20 minutes. I’m averaging 9 minute miles now.
Saturday: I took a different route around my neighborhood to complete a 4 mile run. I know that I’m doing something right when I’m pulling my Giant Schnauzer by the end of the run. She’s a great running companion.
True to my multi-tasking ways, I have joined two distinct challenges and am holding a weekly challenge here for all of you. Check out Goal Call Monday. It’s a great tool to keep you motivated. Plus, I want to give You really neat gifts! The first challenge is Healthy You Challenge, a one year challenge to give and receive support for our journey to a healthier lifestyle. I love it! Spring Into Weight Loss a WW Challenge goes well with my mid-term goals. The idea is to achieve a 20 lb loss by the first day of Spring. It is time that I come to terms with my diet and make changes. Exercising is starting to click. My food choices are not! I am currently using MyPyramid to focus on the food groups. Finally, I change my weekly goals here, focusing on a specific diet or exercise shortfall every week.
With the New Year, there were many challenges available. I picked the one’s that fit my lifestyle and goal-setting methods because I want to see each one to the end. I incorporated the challenges into my computer time so that I didn’t become overwhelm and quit. I look forward to progressing through the year cheering on everyone!
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Topics: Personal Journey |
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Hi! Thanks for the kind comment that you left on my blog. And welcome aboard the “Healthy You Challenge!” Nice to “meet” you!
This year is going to be great for all of us! And… by the way… your work-outs this past week have been AWESOME! Keep up the good work!
That’s a good week!
You don’t mention so I’ll ask – what incline do you use on the treadmill?
If you want to equate your speed on the treadmill to running on level ground outside or on a track, you need to put the treadmill to an incline of 1%-1.5%.
I never run on a treadmill at less than 2% anymore. If you do not use at least a 1%-2% grade on the treadmill, you can wind up leaning back as the belt kicks your legs backwards and you can hyperextend your back and hurt yourself. Using a small grade on the treadmill forces you to lean forward, which helps to protect your back.
I set my website page (click my name above) to a specific article comparing running outside to running on a treadmill, and that article includes some links to common treadmill mistakes that you might find useful. Stay safe, and good luck increasing your mileage!
WOW thats a great way to jump back into the workout week! I won a Biggest Loser DVD from another site and I really like it! Strength training has been an area that I neglected but I love the 15 minute session on the DVD. A great start for me! You have a fantastic blog with so many great links and topics, maybe over the next year you could give me a few pointers!
Keep up the great work!
Diana
You have some really great links on fitness.
You certainly are inspirational.
Hi Chubby Chick, Thanks. I agree this challenge is exactly what I needed. Fun times, here we come!
Hello Blaine, Excellent point. I do run with a 1% incline. It’s how we always conducted our tests in the Navy, but I didn’t know the full reason why. Great tip and advice.
Hi Diana and Grumpy Chair, Thanks for stopping by and the kind words. It’s going to be a fun year!
Hey there I’m also in the Healthy You Challenge- sounds like you’ve got a great plan ahead of you! looking forward to hearing about it!
Take Care!
Thank you Carleen. It feels good to kick the plan up a bit. The Challenges will definitely help for the motivation too. It’s been fun visiting all the sites.