Wednesday, August 31, 2011

WEEK 1 Session 3 Walk10K

WEEK 1 Session 3
35 min.
Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes.
Cool-down: Walk slow & easy for 5 min.

The kid went with me. She walked and ran and walked and ran her little heart out. I just walked.

Afterwards I took her and got her some running shoes. I figure if she plans to join me every day, she needs the proper shoes.


Monday, August 29, 2011

WEEK 1 Session 2 Walk10K

WEEK 1 Session 2
30 min.
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes.
Cool-down: Walk slow & easy for 5 min.

The Kidlet and I went to the track. I got my walk in while she walked one time around and jogged one time around.

Before our track work I walked Via for about 15 minutes letting her wander and sniff.

Saturday, August 27, 2011

WEEK 1 Session 1 Walk10K

I am just starting out. Today is day 1 of the TRAINING Walk10K program for me. After that I will do the running a TRAINING Run10K program.

I made a note card for what to do for my walk to take with me.

WEEK 1 Session 1
44 min.
Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk followed by 2 min. slow & easy recovery walk;
2 min. brisk walk - 2 min. recovery walk;
1 min. brisk walk - 2 min. recovery walk.
Repeat this combination 2 times.
Cool-down: Walk slow & easy for 10 min.


I will walk on a local track. I have a stop watch and will get a sports watch soon.

I also did a session with Via to condition her to wear a head halter so that in the near future she can walk with me.

My first goal is a year down the road. I'd like to be the handler for Via's AD. It is an endurance test that is a prelude to a earning SCHH title. I would like to either run it or ride on a bike. I don't have a bike yet but I do have a springer. I think the bike is much more realistic for me as the AD is 20 km [12.4 miles] at a pace of 7 to 9 miles per hour.

I also want need just have to get fit so that I can keep up with my dog in agility. I don't want to have a heart attack!

Walking 10K
http://www.vancouversun.com/pdf/S1201C006X.pdf

Running 10K
http://www2.canada.com/vancouversun/sunrun/pdf/learntorun10k%20program.pdf

Getting faster at the 10K
http://www.vancouversun.com/pdf/SportMedRun10KFasterProgram.pdf

Thursday, August 25, 2011

Working on Healthy Eating

In an effort to force myself to consume more cautiously, here are my guidelines: no refined grains or sweeteners, nothing deep fried, only local hormone-free meats and organic fruits and veggies and absolutely nothing out of a box, can, bag, bottle or package with more than five ingredients listed on the label.

Since July 31 I have been able to stick to them with out fail. I also have not had a single bite of "fast food."