June 2013 – Monthly Fitness Stats

Review Time

June ended up being a whole different kind of month in regards to my fitness activities.
In previous months, I had been mostly walking on my treadmill and was tracking and tweaking each month details like my starting speed, max speed, duration, and adding in small amounts of jogging intervals – each month slowly increasing the duration of those intervals and slowly increasing the speed as well.

Over the last nine months this has been a slow and steady transformation of my workouts from very basic, slow walks for short durations to longer walks, more speed, more incline, more calorie burn, etc. But the overall goal was to keep the progression very slow for the purpose of avoiding injury. (Because I have proven to myself over and over in the past that I am very prone to injury if I just jump full force into a running program.)

So how was June different?

Crossing the finish line - Kona Run 5K (time 38:14)

Crossing the finish line – Kona Run 5K (time 38:14)

June was kicked off by running the Kona Run 5K Race. This was a big goal for me. I had completed a 5K once before, in 2012, and I mostly walked it, finishing in just over 47 minutes. This time, I ran just about the whole 3.1 miles. I did take a few short walk breaks but for the most part I ran the whole thing. (Well, maybe jogged would be a better description.) My finish time was 38:14 which to me, is amazing!

This was a real eye opener to me, that I was ABLE to run over 3 miles. And this changed the dynamics of my workouts in the month of June. My scheduled walk/run days turned into more running than walking, and further distances than I did in the past.

With the recent acquisition of my Garmin Forerunner 10 GPS watch, I also did a lot more of my workouts outdoors. What I found that was really different about this was my pacing. On my treadmill, I have full control of my pace. I set the speed on the treadmill and go, and my speed only changes if I adjust the speed of the treadmill. But on the street, I go…well…however fast my feet take me.

Granted, I can use some tools on my Garmin to set a pace and be alerted if I am going above or below it, but for the most part it is much more difficult to control my speed. Consequently, I ended up walking and running much faster on my outdoor runs in June than I had been doing previously on the treadmill. Being outdoors often pushed me to also increase my distance/duration. The further you get from home, you still have to go that distance to get back. It’s not like being on the treadmill where you can just press the stop button and step off.

The Mix

In previous months, I pretty much just walked on the treadmill. With the tiny intervals of jogging. But for the most part treadmill was what I would do, and I would do it 3 or 4 days a week.

This month I was actually trying to follow both a walking/running training program and also a strength training program. These were guides that were included in that book I had been reading, The Salt Solution.

The walking/running portion of the plan was a 6 days per week plan and was broke down like this:

    35 minute Interval Walk
    40 minute Steady-State Walk
    35 minute Interval Walk
    30 minute Power Walk
    35 minute Interval Walk
    50 minute Recuperative Walk
    Rest Day

The interesting part was that each week the duration times were increased, to the point where it was 45 minute intervals, 50 minute steady-states, 40 minute power walk, and an hour and a half recuperative. I had a hard time keeping up with the duration increases and found myself modifying this as the month went on.

The strength training was a 3 days per week program. It was a routine of 7 exercises and the program called for a certain number of reps and sets. For example, week 1 was one set of 10 reps of everything. By week 5 the first day you’d do 3 sets of 15 of all the exercises, day 2 was 3 sets of 12 reps, then 3 sets of 10 reps. The exercises were things like squats, chest press/fly with small hand weights, lunges, bent-over rows with the hand weights, dead lift curl presses, bicycle crunches and planks.

I followed this plan pretty closely all month so I was working out an average of 6 days per week, some days were both running and strength training. And I got in a good swim also about 2 days per week.
Pretty intense this month!!

With the addition of the Garmin to my fitness toolbox, I am now able to more closely track and report on my fitness activities. Unfortunately, I didn’t realize until close to the end of the month that I could manually log activities that I didn’t use the Garmin for. So here is a glance at how this tracking looks, minus some activities like the strength training and early month treadmill runs.

Garmin Activity list June 2013

Garmin Activity list June 2013

BASIC STATS:

My treadmill stats were:
2.8 mph starting speed (up from 2.4 in May)
3.4 mph walking speed (up from 3.2)
4.2 mph run speed (up from 4.1)

However, my street running was more like an overall average of about 4.5 mph and this included my walking. I was typically walking at just over 4 mph and my running was a little over 5 mph.

I logged a total of 42.47 miles in the month of June, averaging 10.5 miles per week.

Average calorie burn: 220 per workout
Ending Weight: 121.6 lbs (down 2 lbs from the end of May)
Garmin June 2013

My whiteboard calendar in my workout studio - the purple entries are mine (green is Jim's).  June was a very FULL month of training!

My whiteboard calendar in my workout studio – the purple entries are mine (green is Jim’s). June was a very FULL month of training!

Was kind of surprised to see my weight keep going down this month. I was actively working to adjust my calorie intake to a higher level for “maintenance”. But it really wasn’t until the end of the month that I started taking in much more calories than normal, so with all that activity it’s no wonder I kept losing weight. Technically I did want to get down to 120 lbs, but had been thinking I’d save those last few pounds until after I stand up in Terri’s wedding in July. I don’t have much room to work with to maintain the perfect fit on that bridesmaid dress. But I guess a pound or two one way or the other won’t make much difference.

Weight Log June 2013

CC Weight Log June 2013

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