I had no idea until I started working here that the JCC (Jewish Community Center) had a gym/ fitness club attached to it. I wish I had known! Especially when I was unemployed- they have a special "Pay what you can" program for those that have lost their jobs. If I had only known....
Even though the club is at the Jewish Community Center- it is open to the public- just in case anyone is wondering...
Their club is clean and modern. The child care area is clean and the staff is really friendly. They let my kids hang out there one Friday when I didn't have anyone to watch the kids. There's usually more than 1 person on at a time in the children's room too. Someone pinch me!
Right now, they have a "Pay what you want" promo going through December 25th.
I have $2 in my jacket pocket. I wonder if that is acceptable??? It would be really nice to go work out over my lunch breaks.
I picked up their personal training pamphlet this a.m.- they have 30 minute express sessions. Perfect.
I've already contacted the membership department. Maybe this will be a better fit than Bally's.
(My fiance keeps getting his membership fee raised without notice at Bally's and has been considering leaving because of that and the cleanliness is lacking- they reportedlycut their janitorial staff due to budget cuts with the economic changes.)
Thursday, December 23, 2010
My Bally's "7 day pass"
Well, I got one or two things right regarding how my visit to Bally's would go. My sales rep was from the east coast- Baltimore. Second, I didn't get to use the "guest pass"... lame. I didn't even get a workout in. That's even worse. We arrived at 6:45- dropped the kids off and I had to wait and wait and wait.... My fiance went to go work out and I got the "grand tour" followed by meeting another trainer and filling out paperwork. Our youngest son got upset and I had to leave the meeting. Resumed the meeting once I went to go get him. (Awwww- he missed me after I had worked all day!) Once I was out of the meeting, it was 7:45 and the childcare area was only open for 15 more minutes.
My fiance had joined us in the office part way through the earlier portion of the meeting and asked what was going on. When I told him he was upset and I felt badly that I hadn't discussed the decision with him.
When we got home, we looked at the contract more closely. I was shocked- even appalled that the childcare people will not change diapers or give a baby a bottle. How am I supposed to get a work out in at all???
I will be submitting my "give me my $ back" notice and contract tremination today.
My fiance had joined us in the office part way through the earlier portion of the meeting and asked what was going on. When I told him he was upset and I felt badly that I hadn't discussed the decision with him.
When we got home, we looked at the contract more closely. I was shocked- even appalled that the childcare people will not change diapers or give a baby a bottle. How am I supposed to get a work out in at all???
I will be submitting my "give me my $ back" notice and contract tremination today.
Tuesday, December 21, 2010
The last time I tried this....
It's been a while since I've had a gym membership or even stepped foot into a gym. I canceled my memberhsip at SNAP fitness after my first son was born. You can't go to the gym and leave the baby in his carseat- that just doesn't work. It's just not right- i.e. does anyone else remember hearing about the kiddo that died at daycare in MN for that??? My conscious does not allow for that...
The last time I was at a gym at all was after our oldest was born and L.A. Fitness was fairly new in Hopkins. We had a guest pass. I enjoyed the step class and my fiance enjoyed the cardio and free weights. Our son was in the children's area. When we went to pick him up- it was a mad house. Kids running everywhere. The lady working was very nice, and held on to our 4 month old son as if for dear life. She looked completely freaked.
Then we met with the sales rep- James. Oh, I will never forget James- the fast talking, let-me-make-this-as-confussing-as-possible salesman, that finished with providing us no clear information regarding membership rates, sign up fees etc. The meeting finished with him stating "Well now that you have all the prices and information just let me know what you decide". Then, like a vulture, he plucked away our 3-day visitors pass as if it were vile and poisonous.
So much for the visitors pass- apparently, you have to forfeit it to the sales rep upon entry and the remaining "free" days- are allowed to you once you have decided you want to become a member. I clearly remember James stating "Ok, so once you make a decision to join, then you can come back and use the other two days." That's not a 3-day guest pass.
Today, I have a 7-day guest pass to Bally's in St Louis Park. I can't help but wonder how this is going to play out. I've already recieved an email from the club's general manager. And a sales rep with an east coast Long Island accent left me a voicemail within moments of my request for a guest pass was submitted. His name is Johnny. Immediately, images of an individual mimicing Jersey Shore's too-tan cast with too-tight tank tops, and too much muscle come to mind.
This should be interesting.
On a positive note, the child care area at Bally's has a 2 child per family and 2 hour limit. And there can only be 8 kids in the room at a time. At least they have crowd control.
I looked into their class schedule- it was less than appealing. They only have 1 studio at this location, and the variety of classes is lacking.
I did visit Bally's with a guest pass my fiance gave me once before (pre-kiddos). It was ok. The hot tub was broken- which I'm told is often the case. They do have a sauna- which I always like to have.
The gym used to be so much apart of my lifestyle. It was what I would do before and after work or class. I considered myself a runner, a weight lifter, and athletic. I still consider myself these things but it's not reflected in my day to day life, nor has it been for the last 3 years. 3 years- wow- where did the time go?
It'll be interesting to see what happens at my visit this evening.
The last time I was at a gym at all was after our oldest was born and L.A. Fitness was fairly new in Hopkins. We had a guest pass. I enjoyed the step class and my fiance enjoyed the cardio and free weights. Our son was in the children's area. When we went to pick him up- it was a mad house. Kids running everywhere. The lady working was very nice, and held on to our 4 month old son as if for dear life. She looked completely freaked.
Then we met with the sales rep- James. Oh, I will never forget James- the fast talking, let-me-make-this-as-confussing-as-possible salesman, that finished with providing us no clear information regarding membership rates, sign up fees etc. The meeting finished with him stating "Well now that you have all the prices and information just let me know what you decide". Then, like a vulture, he plucked away our 3-day visitors pass as if it were vile and poisonous.
So much for the visitors pass- apparently, you have to forfeit it to the sales rep upon entry and the remaining "free" days- are allowed to you once you have decided you want to become a member. I clearly remember James stating "Ok, so once you make a decision to join, then you can come back and use the other two days." That's not a 3-day guest pass.
Today, I have a 7-day guest pass to Bally's in St Louis Park. I can't help but wonder how this is going to play out. I've already recieved an email from the club's general manager. And a sales rep with an east coast Long Island accent left me a voicemail within moments of my request for a guest pass was submitted. His name is Johnny. Immediately, images of an individual mimicing Jersey Shore's too-tan cast with too-tight tank tops, and too much muscle come to mind.
This should be interesting.
On a positive note, the child care area at Bally's has a 2 child per family and 2 hour limit. And there can only be 8 kids in the room at a time. At least they have crowd control.
I looked into their class schedule- it was less than appealing. They only have 1 studio at this location, and the variety of classes is lacking.
I did visit Bally's with a guest pass my fiance gave me once before (pre-kiddos). It was ok. The hot tub was broken- which I'm told is often the case. They do have a sauna- which I always like to have.
The gym used to be so much apart of my lifestyle. It was what I would do before and after work or class. I considered myself a runner, a weight lifter, and athletic. I still consider myself these things but it's not reflected in my day to day life, nor has it been for the last 3 years. 3 years- wow- where did the time go?
It'll be interesting to see what happens at my visit this evening.
Sunday, October 31, 2010
Refing seminar
Yesterday, I attended a USA ice hockey referee clinic- which is a mandatory task each year you want to ref. Overall, it went well- for not skating in almost 2 years anyway. I admit that I was the first ref to take a fall on the ice. Another, older ref gave the" you owe me a beer" signal. A few minutes later, he was down on his keester. That's usually how those things work isn't it? You make fun of someone and then you find yourself in the same spot. This type of picking is expected at these clinics, so I took it all in stride with a big smile and laughing it off. Later, when we had circled up at center ice, following the warm up, one of the instructors made a point of mentioning that when the level 4 refs" shoot the duck" they fall. None of the level 2 refs fell during shoot the duck. His comment made me feel justified in falling earlier.
Again, for at least the third year in a row, I was the only female level 2 referee on the ice. Women refs are a rare breed in ice hockey. New referees, in general, only 10 to 20% come back for the next season. In my own district, there are only 4-6 women refs each year. I mentored a first year female ref one year for one game- I haven't seen her, or her name on any communications or at any events.
There is a glass ceiling in refereeing- women refs in the NHL for example. The district 1 referee in chief, had officiated some of my college games, and I asked afterward what I have to do to move up in the referee world. He gave me a list, and told me it was too late this year to do h.s. league because everything was already assigned. I told him that was ok, and I hadn't expected to move up to that level this year since I had a baby in June. I think I surprised him in my resoponse, that I needed to know so I can work towards it.
Overall, it felt really good to skate yesterday. I am reminded of muscles I had forgotten about.
Again, for at least the third year in a row, I was the only female level 2 referee on the ice. Women refs are a rare breed in ice hockey. New referees, in general, only 10 to 20% come back for the next season. In my own district, there are only 4-6 women refs each year. I mentored a first year female ref one year for one game- I haven't seen her, or her name on any communications or at any events.
There is a glass ceiling in refereeing- women refs in the NHL for example. The district 1 referee in chief, had officiated some of my college games, and I asked afterward what I have to do to move up in the referee world. He gave me a list, and told me it was too late this year to do h.s. league because everything was already assigned. I told him that was ok, and I hadn't expected to move up to that level this year since I had a baby in June. I think I surprised him in my resoponse, that I needed to know so I can work towards it.
Overall, it felt really good to skate yesterday. I am reminded of muscles I had forgotten about.
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Wednesday, October 20, 2010
Anxious....
Its been difficult to stay on track with my return to work, my fiancees return to school and new work schedule. I'm eager to get a gym membership again- one with childcare- now that I'm working again. I had to give up my Snap Fitness membership because of lack of child care and lack of cash flow.
When I went up to Fargo-Moorhead for homecoming- I wasn't ready to run the 5k. On a positive note, I was able to run at the hotel fitness center- I only ran for 20 minutes but it was a mile and a half straight- without stopping or slowing. Towards the end I was challenging myself to run faster each quarter mile. It felt good.
I'm eager to run more and have the "click" that I've felt with running before. To run a 5K or more. To be a good example for my kids and to feel like I can and am able to run and play with them without a problem.
When I went up to Fargo-Moorhead for homecoming- I wasn't ready to run the 5k. On a positive note, I was able to run at the hotel fitness center- I only ran for 20 minutes but it was a mile and a half straight- without stopping or slowing. Towards the end I was challenging myself to run faster each quarter mile. It felt good.
I'm eager to run more and have the "click" that I've felt with running before. To run a 5K or more. To be a good example for my kids and to feel like I can and am able to run and play with them without a problem.
Monday, August 2, 2010
Reporting in with the running....
This is my second full week of running- and it's going pretty well. I've been following the plan from the Fitness R/X magazine
that I had in my three ring binders stuffed with workout information. Since I'm not completely new to running- I started at the beginning as suggested but then gauged how easy the workouts were. I skipped forward a few days because jogging for 30 seconds and even a minute was a bit too easy for me. I was excited to do this since I was worried about starting to run so soon after delivering our second child via c-section. There was no way to know how well my body was going to do with recovery this time or with running. I am excited to report- that I am already weighing less than right before I got pregnant! Just 5 more pounds to my first weight goal (putting me just under 160).
I skipped 5 days total- which sounds like a lot now that I think about it! Since I started the running program- I've lost 2 inches and average daily weight is down 3-4 pounds from where it was. Currently, I'm walking 5 minutes and jogging 4 minutes- which is not impossible but I can feel how hard it is on my body- specifically my knees. I've always been worried about shin splints since they plagued me in my middle school and high school track and field days but so far they have been kept at bay. I've also been acutely aware of my foot strike as I have been walking and jogging- hoping to keep the shin splints and other injuries away. To digress back to the knees though- ouch! I think I might have to start taking a supplement for them- I took one in the past from GNC called GLucosamine/Chondroitin and it seemed to help. I think those are again in order. But I'll keep working on the mechanics of this running thing. I had to be more mindful of them today because 1. my ipod battery died and 2. the pain has only intensified.
I was talking to my fiance's cousin about my starting to run again and she mentioned how she would love to start running too. We talked about how it can be hard to start- especially when you don't know what kind of pace to start out at- how much is too much- what will discourage you. I've had a desire to be a runner for a very long time. I was sad in the first grade when in my heat of the 50 yard dash I came in 4th. The older boy that I sort of knew from school saw I was disappointed and told me that I should be very happy with fourth place as I looked down in dismay at my yellow ribbon. I still have that ribbon somewhere. My desire to run continued in elementary school- where my gym teacher at Poplar Bridge in Bloomington, MN always had us running relays and around this make shift track he would set up with orange cones. I joined my middle school cross country team in the 6th grade for intermurals- still wanting to be this great runner, and joining the track team over and over again through middle and high school but could never get this running thing down. In high school, I remember the day you have to suddenly run a mile and be timed. What kind of test is that? When they don't really teach you how to run or help you get conditioned to run? That's not very helpful to just say 'all right- today is the day we run a mile'. I realize they probably have to do this test for some requirement- but at least help us with it somehow. My very earliest memory of running is with my neighbor on Como Ave- he would his two daughters along with him and I would go sometimes too- we would run around the track by Como Ave and Highway 280 behind Health Partners. Always a terrible terrible runner- no stamina. Period.
In College, my sophomore- something clicked with me and running. I would go grab a treadmill in the fitness center and just go- tune into my favorite program on my personal television and escape. Since I was watching and listening to something else I didn't have time to think about what was hurting or burning or how out of breath I was getting. This sudden "clicking" of the running on a treadmill and not getting shin splints- I loved.
Now to get that back and back into those jeans I had bought two years earlier. I still have the jeans- they are my ultimate goal. When I get to put the jeans back on again- I'll probably be 130-something. I really like those jeans- and I really liked the way I felt when I could do all of that running.
that I had in my three ring binders stuffed with workout information. Since I'm not completely new to running- I started at the beginning as suggested but then gauged how easy the workouts were. I skipped forward a few days because jogging for 30 seconds and even a minute was a bit too easy for me. I was excited to do this since I was worried about starting to run so soon after delivering our second child via c-section. There was no way to know how well my body was going to do with recovery this time or with running. I am excited to report- that I am already weighing less than right before I got pregnant! Just 5 more pounds to my first weight goal (putting me just under 160). I skipped 5 days total- which sounds like a lot now that I think about it! Since I started the running program- I've lost 2 inches and average daily weight is down 3-4 pounds from where it was. Currently, I'm walking 5 minutes and jogging 4 minutes- which is not impossible but I can feel how hard it is on my body- specifically my knees. I've always been worried about shin splints since they plagued me in my middle school and high school track and field days but so far they have been kept at bay. I've also been acutely aware of my foot strike as I have been walking and jogging- hoping to keep the shin splints and other injuries away. To digress back to the knees though- ouch! I think I might have to start taking a supplement for them- I took one in the past from GNC called GLucosamine/Chondroitin and it seemed to help. I think those are again in order. But I'll keep working on the mechanics of this running thing. I had to be more mindful of them today because 1. my ipod battery died and 2. the pain has only intensified.
I was talking to my fiance's cousin about my starting to run again and she mentioned how she would love to start running too. We talked about how it can be hard to start- especially when you don't know what kind of pace to start out at- how much is too much- what will discourage you. I've had a desire to be a runner for a very long time. I was sad in the first grade when in my heat of the 50 yard dash I came in 4th. The older boy that I sort of knew from school saw I was disappointed and told me that I should be very happy with fourth place as I looked down in dismay at my yellow ribbon. I still have that ribbon somewhere. My desire to run continued in elementary school- where my gym teacher at Poplar Bridge in Bloomington, MN always had us running relays and around this make shift track he would set up with orange cones. I joined my middle school cross country team in the 6th grade for intermurals- still wanting to be this great runner, and joining the track team over and over again through middle and high school but could never get this running thing down. In high school, I remember the day you have to suddenly run a mile and be timed. What kind of test is that? When they don't really teach you how to run or help you get conditioned to run? That's not very helpful to just say 'all right- today is the day we run a mile'. I realize they probably have to do this test for some requirement- but at least help us with it somehow. My very earliest memory of running is with my neighbor on Como Ave- he would his two daughters along with him and I would go sometimes too- we would run around the track by Como Ave and Highway 280 behind Health Partners. Always a terrible terrible runner- no stamina. Period.
In College, my sophomore- something clicked with me and running. I would go grab a treadmill in the fitness center and just go- tune into my favorite program on my personal television and escape. Since I was watching and listening to something else I didn't have time to think about what was hurting or burning or how out of breath I was getting. This sudden "clicking" of the running on a treadmill and not getting shin splints- I loved.
Now to get that back and back into those jeans I had bought two years earlier. I still have the jeans- they are my ultimate goal. When I get to put the jeans back on again- I'll probably be 130-something. I really like those jeans- and I really liked the way I felt when I could do all of that running.
Thursday, July 15, 2010
Gettting back to running...
I found an 8 week long program in the magazine pages I kept to ease back into running. I'm excited to get started and work up to a 5k. It would be great to run the 5k for homecoming at Concordia- but that might be a bit too soon for me to run that far.
Here's the program I'm starting from Fitness R/X magazine in August 2006:
Week 1:
Monday: Walk for 20 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breathe heavier than normal, but you shouldn't be out of breath.
Tuesday: Walk for 30 minutes at a comfortable pace.
Wednesday: Walk for 30 minutes at a comfortable pace.
Thursday: Walk /jog for 30 minutes. Walk for five minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Don't run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday: Rest. Let your body recover from its first encounter with running.
Saturday: Walk/jog for 30 minutes. Walk for 5 minutes, jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday: Walk/jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for five minutes and jog for one minute. You'll start making consistent increases in the time of your running intervals.
Week 2:
Monday: Rest. Every Monday is a rest day in this program.
Tuesday: Walk/jog for 30 minutes. Walk for five minutes and jog for one minute. Keep the pace fairly comfortable.
Wednesday: Walk/jog for 30 minutes. This will be an easy day. Walk for five minutes and jog for 30 seconds.
Thursday: Walk/jog for 30 minutes. Walk for five minutes and jog for one minute.
Friday: Rest
Saturday: Walk/jog for 30 minutes. Walk for five minutes and jog for two minutes.
Sunday: Walk/jog for 30 minutes. Walk for five minutes and jog for two minutes.
Week 3:
Monday: Rest.
Tuesday: Walk/jog for 30 minutes. Walk for five minutes and jog for three minutes. Keep the pace nice and easy.
Wednesday: Walk/jog for 30 minutes. Walk for five minutes and jog for two minutes.
Thursday: Walk/jog for 30 minutes. Walk for five minutes and jog for three minutes.
Friday: Rest
Saturday: Walk/jog for 30 minutes. Walk for five minutes, jog for four minutes.
Sunday:Walk/jog for 30 minutes. Walk for five minutes, jog for four minutes.
Week 4:
Monday: Rest.
Tuesday: Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week.
Wednesday: Walk/jog for 30 minutes. Walk for five minutes, jog for five minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday: Walk/ jog for 30 minutes. Walk for five minutes, jog for four minutes. You back off a bit today to recover from yesterday's harder workout.
Friday: Rest..
Saturday: Today you'll start to decrease the amount of your walking intervals. Walk/jog for 30 minutes. Walk for four minutes, jog for five minutes.
Sunday: Walk/jog for 30 minutes. Walk for four minutes and jog for five minutes.
Week 5:
Monday:Rest.
Tuesday: Walk/jog for 30 minutes. You'll make another decrease in your walking interval today. Walk for three minutes, jog for five minutes.
Wednesday: Walk/jog for 30 minutes. Walk for four minutes and jog for five minutes.
Thursday: Walk/jog for 30 minutes. Walk for three minutes, and jog for five minutes.
Friday: Rest or cross train.
Saturday: Walk/ jog for 30 minutes. Decrease your walking interval to two minutes. Walk two minutes, jog for five minutes.
Sunday: Walk/jog for 30 minutes. Walk for two minutes and jog for five minutes.
Week 6:
Monday: Rest.
Tuesday: Walk/jog for thirty minutes. Decrease your walking interval to one minute. Walkd for one minute and jog for five minutes. If at any time you feel you're struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself to make improvements.
Wednesday: Walk/jog for 30 minutes. Walk for two minutes and jog for five minutes.
Thursday: Walk/jog for 30 minutes. Walk for one minute and jog for five minutes.
Friday: Rest.
Saturday: Walk/jog for 30 minutes. Today, you'll decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for five minutes.
Sunday: Walk/ jog for 30 minutes. Walk for 30 seconds and jog for five minutes.
Week 7:
Monday: Rest.
Tuesday: Today you're going to do something different. Warm up with vigorous walking for 10 minutes and then jog 2x1 mile repeats. To perform this workout, jog one mile and then walk for five minutes. Then jog another mile. Cool down with 10 minutes of walking.
Wednesday: Walk/jog for 30 minutes. Walk for 30 seconds, jog for five minutes.
Thursday: you'll extend the distance of your workout today. After a 10 minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking.
Friday: Rest.
Saturday: Warm up for 10 minutes. Jog 2x1 mile repeats. Cool down with 10 minutes of walking.
Sunday: You'll extend your workout again today. Warm up by walking 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.
Week 8:
Monday: Rest.
Tuesday: Warm up by walking 10 minutes. Jog 2x1 mile repeats. Cool down with 10 minutes of walking.
Wednesday: Walk/jog for 30 minutes. Walk for 30 seconds, jog for five minutes.
Thursday: Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.
Friday: Rest.
Saturday: Warm up with 10 minutes of walking. Jog for two miles. Cool down with 10 minutes of walking.
Sunday: Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking.
Here's the program I'm starting from Fitness R/X magazine in August 2006:
Week 1:
Monday: Walk for 20 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breathe heavier than normal, but you shouldn't be out of breath.
Tuesday: Walk for 30 minutes at a comfortable pace.
Wednesday: Walk for 30 minutes at a comfortable pace.
Thursday: Walk /jog for 30 minutes. Walk for five minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Don't run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday: Rest. Let your body recover from its first encounter with running.
Saturday: Walk/jog for 30 minutes. Walk for 5 minutes, jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday: Walk/jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for five minutes and jog for one minute. You'll start making consistent increases in the time of your running intervals.
Week 2:
Monday: Rest. Every Monday is a rest day in this program.
Tuesday: Walk/jog for 30 minutes. Walk for five minutes and jog for one minute. Keep the pace fairly comfortable.
Wednesday: Walk/jog for 30 minutes. This will be an easy day. Walk for five minutes and jog for 30 seconds.
Thursday: Walk/jog for 30 minutes. Walk for five minutes and jog for one minute.
Friday: Rest
Saturday: Walk/jog for 30 minutes. Walk for five minutes and jog for two minutes.
Sunday: Walk/jog for 30 minutes. Walk for five minutes and jog for two minutes.
Week 3:
Monday: Rest.
Tuesday: Walk/jog for 30 minutes. Walk for five minutes and jog for three minutes. Keep the pace nice and easy.
Wednesday: Walk/jog for 30 minutes. Walk for five minutes and jog for two minutes.
Thursday: Walk/jog for 30 minutes. Walk for five minutes and jog for three minutes.
Friday: Rest
Saturday: Walk/jog for 30 minutes. Walk for five minutes, jog for four minutes.
Sunday:Walk/jog for 30 minutes. Walk for five minutes, jog for four minutes.
Week 4:
Monday: Rest.
Tuesday: Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week.
Wednesday: Walk/jog for 30 minutes. Walk for five minutes, jog for five minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday: Walk/ jog for 30 minutes. Walk for five minutes, jog for four minutes. You back off a bit today to recover from yesterday's harder workout.
Friday: Rest..
Saturday: Today you'll start to decrease the amount of your walking intervals. Walk/jog for 30 minutes. Walk for four minutes, jog for five minutes.
Sunday: Walk/jog for 30 minutes. Walk for four minutes and jog for five minutes.
Week 5:
Monday:Rest.
Tuesday: Walk/jog for 30 minutes. You'll make another decrease in your walking interval today. Walk for three minutes, jog for five minutes.
Wednesday: Walk/jog for 30 minutes. Walk for four minutes and jog for five minutes.
Thursday: Walk/jog for 30 minutes. Walk for three minutes, and jog for five minutes.
Friday: Rest or cross train.
Saturday: Walk/ jog for 30 minutes. Decrease your walking interval to two minutes. Walk two minutes, jog for five minutes.
Sunday: Walk/jog for 30 minutes. Walk for two minutes and jog for five minutes.
Week 6:
Monday: Rest.
Tuesday: Walk/jog for thirty minutes. Decrease your walking interval to one minute. Walkd for one minute and jog for five minutes. If at any time you feel you're struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself to make improvements.
Wednesday: Walk/jog for 30 minutes. Walk for two minutes and jog for five minutes.
Thursday: Walk/jog for 30 minutes. Walk for one minute and jog for five minutes.
Friday: Rest.
Saturday: Walk/jog for 30 minutes. Today, you'll decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for five minutes.
Sunday: Walk/ jog for 30 minutes. Walk for 30 seconds and jog for five minutes.
Week 7:
Monday: Rest.
Tuesday: Today you're going to do something different. Warm up with vigorous walking for 10 minutes and then jog 2x1 mile repeats. To perform this workout, jog one mile and then walk for five minutes. Then jog another mile. Cool down with 10 minutes of walking.
Wednesday: Walk/jog for 30 minutes. Walk for 30 seconds, jog for five minutes.
Thursday: you'll extend the distance of your workout today. After a 10 minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking.
Friday: Rest.
Saturday: Warm up for 10 minutes. Jog 2x1 mile repeats. Cool down with 10 minutes of walking.
Sunday: You'll extend your workout again today. Warm up by walking 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.
Week 8:
Monday: Rest.
Tuesday: Warm up by walking 10 minutes. Jog 2x1 mile repeats. Cool down with 10 minutes of walking.
Wednesday: Walk/jog for 30 minutes. Walk for 30 seconds, jog for five minutes.
Thursday: Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.
Friday: Rest.
Saturday: Warm up with 10 minutes of walking. Jog for two miles. Cool down with 10 minutes of walking.
Sunday: Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking.
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