I haven't been very motivated to get off my fat lazy arse.

Walked .57 mi - 16:51 /mi - 133 bpm avg - 186 bpm max
Jogged .29 mi - 10:25 /mi - 171 bpm avg - 186 bpm max
Walked 1.32 mi - 17:55 /mi - 136 bpm avg - 186 bpm max

Walked 1.89 mi total
Jogged .29 mi total

Walked .39 mi - 21.13 /mi - 115 bpm avg / 127 bpm max
Jogged .34 mi - 10:01 /mi - 164 bpm avg / 183 bpm max
Walked .25 mi - 17:44 /mi - 150 bpm avg / 184 bpm max
Jogged .20 mi - 10:16 /mi - 174 bpm avg / 188 bpm max
Walked 1.03 mi - 19:05 /mi - 138 bpm avg / 188 bpm max

Walked 1.67 mi total
Jogged .54 mi total

46 minutes - 103 bpm avg / 134 bpm max

Walked .44 mi - 17:26 /mi - 119 bpm avg / 126 bpm max
Jogged .22 mi - 10:19 /mi - 162 bpm avg / 176 bpm max
Walked .34 mi - 18:13 /mi - 135 bpm avg / 176 bpm max
Jogged .18 mi - 10:35 /mi - 166 bpm avg / 184 bpm max
Walked .36 mi - 22:18 /mi - 138 bpm avg / 184 bpm max
Jogged .20 mi - 10:33 /mi - 169 bpm avg / 184 bpm max
Walked .46 mi - 17:47 /mi - 143 bpm avg / 184 bpm max

Walked 1.60 mi total
Jogged .60 mi total

I jogged a couple laps, but my Forerunner only recorded 1 lap.

2.21 mi - 18:03 /mi - 125 bpm avg / 187 bpm max

(ETA) I realized I kept pressing the pause button instead of the lap button.

Walked .27 mi - 18:15 /mi - 116 bpm avg / 122 bpm max
Jogged .32 mi - 10:22 /mi - 163 bpm avg / 175 bpm max
Walked .23 mi - 18:13 /mi - 138 bpm avg / 175 bpm max
Jogged .32 mi - 10:27 .mi - 171 bpm avg / 183 bpm max
Walked .25 mi - 17:47 /mi - 143 bpm avg / 183 bpm max
Jogged .30 mi - 10:30 /mi - 173 bpm avg / 183 bpm max
Walked .54 mi - 18:13 /mi - 140 bpm avg / 184 bpm max
Jogged .19 mi - 10:30 /mi - 169 bpm avg / 184 bpm max
Walked .23 mi - 18:26 /mi - 147 bpm avg / 185 bpm max
Jogged .18 mi - 10:47 /mi - 170 bpm avg / 185 bpm max
Walked .23 mi - 17:23 /mi - 152 bpm avg / 185 bpm max
Jogged .16 mi - 10:14 /mi - 172 bpm avg / 186 bpm max
Walked .37 mi - 18:19 /mi - 147 bpm avg / 187 bpm max

Walked 2.12 mi total
Jogged 1.47 mi total

I also worked out on the Bowflex - chest, shoulders, arms and core only.

Walked .27 mi - 18:15 /mi - 116 bpm avg / 122 bpm max
Jogged .32 mi - 10:22 /mi - 163 bpm avg / 175 bpm max
Walked .23 mi - 18:13 /mi - 138 bpm avg / 175 bpm max
Jogged .32 mi - 10:27 /mi - 171 bpm avg / 183 bpm max
Walked .25 mi - 17:47 /mi - 143 bpm avg / 183 bpm max
Jogged .30 mi - 10:30 /mi - 173 bpm avg / 183 bpm max
Walked .54 mi - 18:13 /mi - 140 bpm avg / 184 bpm max
Jogged .19 mi - 10:30 /mi - 169 bpm avg / 184 bpm max
Walked .23 mi - 18:26 /mi - 147 bpm avg / 185 bpm max
Jogged .18 mi - 10:47 /mi - 170 bpm avg / 185 bpm max
Walked .23 mi - 17:23 /mi - 152 bpm avg / 185 bpm max
Jogged .16 mi - 10:14 /mi - 172 bpm avg / 186 bpm max
Walked .37 mi - 18:19 /mi - 147 bpm avg / 187 bpm max

Walked 2.12 mi total
Jogged 1.47 mi total

This morning, I loaded up the bike and then went to River Legacy Park.

Rode 5.13 miles - 10 mph avg speed / 15.2 mph max speed - 138 bpm avg / 162 bpm max

From Saturday:

Walked .28 mi - 17:18 /mi - 100 bpm avg / 110 bpm max
Jogged .32 mi - 10:24 /mi - 158 bpm avg / 176 bpm max
Walked .28 mi - 20:33 /mi - 128 bpm avg / 176 bpm max
Jogged .34 mi - 10:09 /mi - 171 bpm avg / 185 bpm max
Walked .22 mi - 23:05 /mi - 137 bpm avg / 185 bpm max
Jogged .16 mi - 10:45/mi - 157 bpm avg / 178 bpm max
Walked 1.41 mi - 18:28 /mi - 127 bpm avg / 179 bpm max

Walked 2.19 mi
Jogged .82 mi

Yesterday was a pretty good day.

Walked .27 mi - 17:01 /mi - 119 bpm avg / 125 bpm max
Jogged .20 mi - 9:22 /mi - 170 bpm avg / 185 bpm max
Walked .37 mi - 17:22 /mi - 139 bpm avg / 184 bpm max
Jogged .28 mi - 9:57 /mi - 179 bpm avg / 192 bpm max
Walked .69 mi - 16:58 /mi - 142 bpm avg / 193 bpm max
Jogged .29 mi - 10:47 /mi - 179 bpm avg / 189 bpm max
Walked .39 mi - 18:01 /mi - 145 bpm avg / 190 bpm max
Jogged .20 mi - 10:26 /mi - 176 bpm avg / 190 bpm max
Walked 1.37 mi - 17:56 /mi - 143 bpm avg / 190 bpm max

Walked 3.09 mi total
Jogged .97 mi total

Plus, I worked out on the Bowflex - chest, shoulders, arms and core only.

Yesterday, after work, I actually did a little jogging.

Walked .27 mi - 17:01 /mi - 119 bpm avg / 125 bpm max
Jogged .20 mi - 9:22 /mi - 170 bpm avg / 185 bpm max
Walked .37 mi - 17:22 /mi - 139 bpm avg / 184 bpm max
Jogged .28 mi - 9:57 /mi - 179 bpm avg / 192 bpm max
Walked .69 mi - 16:58 /mi - 142 bpm avg / 193 bpm max
Jogged .29 mi - 10:47 /mi - 179 bpm avg / 189 bpm max
Walked .39 mi - 18:01 /mi - 145 bpm avg / 190 bpm max
Jogged .20 mi - 10:26 /mi - 176 bpm avg / 190 bpm max
Walked 1.37 mi - 17:56 /mi - 143 bpm avg / 190 bpm max

Walked 3.09 mi total
Jogged .97 mi total

Walked after work again yesterday. 4.12 miles in 1 hour and 12 minutes.

I actually walked after work yesterday. I walked 3.53 miles. I decided to just walk instead of alternating walking and jogging, because it has been over a month since I have done any kind of exercise. Plus, I am still trying to get over an allergy attack.

I am the epitome of slackassness. I have not done anything in over a month. Monday, I am pretty much starting over.

Walked .24 mi - 17:42 /mi - 103 bpm avg / 119 bpm max
Jogged .33 mi - 10:05 /mi - 162 bpm avg / 176 bpm max
Walked .27 mi - 17:46 /mi - 131 bpm avg / 176 bpm max
Jogged .33 mi - 10:05 /mi - 169 bpm avg / 185 bpm max
Walked .22 mi - 17:42 /mi - 141 bpm avg / 185 bpm max
Jogged .33 mi - 10:11 /mi - 175 bpm avg / 189 bpm max
Walked .22 mi - 18:28 /mi - 147 bpm avg / 189 bpm max
Jogged .28 mi - 10:34 /mi - 175 bpm avg / 189 bpm max
Walked .27 mi - 17:54 /mi - 153 bpm avg / 188 bpm max
Jogged .27 mi - 10:35 /mi - 178 bpm avg / 190 bpm max
Walked .25 mi - 18:03 /mi - 151 bpm avg / 190 bpm max

Jogged 1.54 mi total
Walked 1.47 mi total

I have been such a slack-ass.

I took last week off to let my knee get better. It feels much better and the swelling has gone way down. Although, there are times when it still bothers me a little.

I have gone through my previous posts and added my pace and average/maximum heart rate for each lap. I also added my walking totals.

Walked .30 mi - 18:06 /mi - 103 bpm avg / 110 bpm max
Jogged .32 mi - 10:19 /mi - 160 bpm avg / 175 bpm max
Walked .21 mi - 18:56 /mi - 131 bpm avg / 174 bpm max
Jogged .36 mi - 10:06 /mi - 169 bpm avg / 185 bpm max
Walked .24 mi - 17:58 /mi - 139 bpm avg / 184 bpm max
Jogged .41 mi - 10:21 /mi - 175 bpm avg / 188 bpm max
Walked .23 mi - 17:29 /mi - 146 bpm avg / 187 bpm max
Jogged .29 mi - 10:34 /mi - 175 bpm avg / 188 bpm max
Walked .24 mi - 18:05 /mi - 147 bpm avg / 187 bpm max
Jogged .30 mi - 10:24 /mi - 177 bpm avg / 190 bpm max
Walked .39 mi - 18:00 /mi - 148 bpm avg / 189 bpm max

Jogged 1.68 mi total
Walked 1.61 mi total

Walked .30 mi - 17:60 /mi - 103 bpm avg / 113 bpm max
Jogged .30 mi - 9:55 /mi - 159 bpm avg / 176 bpm max
Walked .25 mi - 17:33 /mi - 133 bpm avg / 176 bpm max
Jogged .39 mi - 10:10 /mi - 169 bpm avg / 183 bpm max
Walked .28 mi - 17:00 /mi - 138 bpm avg / 182 bpm max
Jogged .32 mi - 10:33 /mi - 172 bpm avg / 185 bpm max
Walked .28 mi - 18:05 /mi - 143 bpm avg / 184 bpm max
Jogged .30 mi - 10:26 /mi - 174 bpm avg / 188 bpm max
Walked .33 mi - 18:07 /mi - 144 bpm avg / 188 bpm max
Jogged .29 mi - 10:29 /mi - 174 bpm avg / 187 bpm max
Walked .57 mi - 18:09 /mi - 143 bpm avg / 187 bpm max

Jogged 1.60 mi total
Walked 2.01 mi total

Walked .29 mi - 18:56 /mi - 96 bpm avg / 101 bpm max
Jogged .36 mi - 10:34 /mi - 155 bpm avg / 174 bpm max
Walked .29 mi - 17:44 /mi - 125 bpm avg / 174 bpm max
Jogged .34 mi - 10:08 /mi - 168 bpm avg / 183 bpm max
Walked .23 mi - 17:35 /mi - 138 bpm avg / 183 bpm max
Jogged .36 mi - 10:15 /mi - 176 bpm avg / 190 bpm max
Walked .32 mi - 17:28 /mi - 142 bpm avg / 190 bpm max
Jogged .31 mi - 10:24 /mi - 176 bpm avg / 190 bpm max
Walked .55 mi - 17:57 /mi - 143 bpm avg / 190 bpm max

Jogged 1.37 mi total
Walked 1.68 mi total

Walked .29 mi - 18:05 /mi - 99 bpm avg / 107 bpm max
Jogged .29 mi - 10:07 /mi - 155 bpm avg / 174 bpm max
Walked .28 mi - 17:26 /mi - 128 bpm avg / 173 bpm max
Jogged .32 mi - 10:08 /mi - 166 bpm avg / 184 bpm max
Walked .28 mi - 17:42 /mi - 136 bpm avg / 184 bpm max
Jogged .29 mi - 10:12 /mi - 171 bpm avg / 188 bpm max
Walked .29 mi - 16:49 /mi - 142 bpm avg / 187 bpm max
Jogged .29 mi - 10:07 /mi - 176 bpm avg / 190 bpm max
Walked .26 mi - 17:41 /mi - 145 bpm avg / 188 bpm max
Jogged .19 mi - 10:20 /mi - 171 bpm avg / 188 bpm max
Walked .54 mi - 17:05 /mi - 146 bpm avg / 187 bpm max

Jogged 1.38 mi total
Walked 1.94 mi total

I took a little break because the last time I walked, my right knee was killing me. The outside of my knee was swollen and it really hurt when walked down the stairs. That was last Saturday and I even went to the doctor Monday. He put my knee through all these moves and said it didn't appear to be anything serious - maybe tendonitis. I told me to change direction around the track from time-to-time - apparently, walking in a counter-clockwise direction puts more strain on your right knee - and maybe tree a knee brace.

Walked .29 mi - 18:00 /mi - 103 bpm avg / 114 bpm max
Jogged .58 mi - 10:23 /mi - 167 bpm avg / 184 bpm max
Walked .28 mi - 17:29 /mi - 141 bpm avg / 184 bpm max
Jogged .29 mi - 10:26 /mi - 173 bpm avg / 189 bpm max
Walked .29 mi - 17:29 /mi - 146 bpm avg / 188 bpm max
Jogged .29 mi - 10:35 /mi - 176 bpm avg / 190 bpm max
Walked .34 mi - 17:25 /mi - 151 bpm avg / 190 bpm max
Jogged .20 mi - 10:13 /mi - 175 bpm avg / 190 bpm max
Walked .66 mi - 17:49 /mi - 149 bpm avg / 190 bpm max

Jogged 1.36 mi total
Walked 1.87 mi total

Jogged .30 mi - 10:12 /mi - 161 bpm avg / 177 bpm max
Walked .27 mi - 17:51 /mi - 134 bpm avg / 177 bpm max
Jogged .32 mi - 10:26 /mi - 173 bpm avg / 188 bpm max
Walked .29 mi - 17:30 /mi - 144 bpm avg / 187 bpm max
Jogged .28 mi - 10:30 /mi - 176 bpm avg / 189 bpm max
Walked .33 mi - 17:46 /mi - 148 bpm avg / 188 bpm max
Jogged .28 mi - 10:44 /mi - 178 bpm avg / 190 bpm max
Walked .94 mi - 19:24 /mi - 144 bpm avg / 189 bpm max

Jogged 1.19 mi total
Walked 1.83 mi total

I am kind of proud of myself. I got up this morning, skipped the workout and went straight to the track. I kept my jogging pace around 10:30 /mi and jogged at least a full lap (1/4 mi track) each time. Granted, I had told myself that I wasn't going to jog at all, that I was going to walk the whole way. But, after walking 1 lap, I just started jogging.

Walked .32 mi - 17:52 /mi - 106 bpm avg / 112 bpm max
Jogged .42 mi - 10:42 /mi - 165 bpm avg / 179 bpm max
Walked .16 mi - 17:15 /mi - 144 bpm avg / 179 bpm max
Jogged .28 mi - 10:29 /mi - 170 bpm avg / 188 bpm max
Walked .28 mi - 17:31 /mi - 142 bpm avg / 187 bpm max
Jogged .30 mi - 10:31 /mi - 175 bpm avg / 190 bpm max
Walked 1.54 mi - 20:10 /mi - 132 bpm avg / 189 bpm max

Jogged 1 mile total
Walked 2.30 mi total

I had been walking up and down my block at home, but Sunday I started driving over to the high school across the highway and walking around the track.

Sunday:

Walked .37 mi - 17:17 /mi - 115 bpm avg / 122 bpm max
Jogged .14 mi - 9:13 /mi - 154 bpm avg / 180 bpm max
Walked .28 mi - 17:04 /mi - 135 bpm avg / 178 bpm max
Jogged .18 mi - 9:15 /mi - 165 bpm avg / 187 bpm max
Walked .22 mi - 17:15 /mi - 147 bpm avg / 188 bpm max
Jogged .15 mi - 9:46 /mi - 163 bpm avg / 185 bpm max
Walked .32 mi - 17:11 /mi - 146 bpm avg / 187 bpm max
Jogged .11 mi - 9:29 /mi - 165 bpm avg / 184 bpm max
Walked .16 mi - 17:41 /mi - 157 bpm avg / 186 bpm max
Jogged .11 mi - 9:48 /mi - 166 bpm avg / 185 bpm max
Walked .97 mi - 18:28 /mi - 149 bpm avg / 188 bpm max

Jogged .69 mi total
Walked 2.32 mi total

This morning:

Walked .30 mi - 18:01 /mi - 109 bpm avg / 116 bpm max
Jogged .16 mi - 10:10 /mi - 152 bpm avg / 173 bpm max
Walked .19 mi - 17:36 /mi - 137 bpm avg / 174 bpm max
Jogged .20 mi - 9:25 /mi - 165 bpm avg / 186 bpm max
Walked .35 mi - 23:29 /mi - 132 bpm avg / 187 bpm max
Jogged .21 mi - 10:03 /mi - 165 bpm avg / 186 bpm max
Walked .57 mi - 18:08 /mi - 134 bpm avg / 186 bpm max

Jogged .57 mi total
Walked 1.41 mi total

My calves started cramping this morning and I got a late start and didn't want to be late for work. I got out of bed at 4:30am and worked out before walking. I think I'm going to start walking in the mornings and working out in the evening.

This morning I got up at 4:30 and worked out and walked/jogged a total of 3.18 miles.

Walked .31 mi - 17:27 /mi - 124 bpm avg / 129 bpm max
Jogged .11 mi - 9:44 /mi - 154 bpm avg / 178 bpm max
Walked 427 ft - 17:18 /mi - 156 bpm avg / 179 bpm max
Jogged .11 mi - 9:28 /mi - 160 bpm avg / 178 bpm max
Walked .14 mi - 17:09 /mi - 152 bpm avg / 181 bpm max
Jogged .11 mi - 9:34 /mi - 161 bpm avg / 181 bpm max
Walked .16 mi - 18:22 /mi - 151 bpm avg / 184 bpm max
Jogged .14 mi - 10:05 /mi - 164 bpm avg / 184 bpm max
Walked .13 mi - 17:57 /mi - 155 bpm avg / 185 bpm max
Jogged .11 mi - 10:13 /mi - 165 bpm avg / 187 bpm max
Walked 1.77 mi - 17:27 /mi - 139 bpm avg / 189 bpm max

Jogged .58 mi total
Walked 2.60 mi total

This morning, I dragged my fat arse out of bed at 4:30am and walked 2.58 miles - about a mile of it in the rain. Then, I worked out on the Bowflex.

I went for a ride yesterday and almost died. I didn't hydrate enough and I pushed myself too far. And, when I say I almost "died" I mean there were a couple times I almost passed out from heat exhaustion.

I decided to stop using the hot weather as an excuse. So, I made myself get our of bed and walk this morning. I walked for a little over 30 minutes and 1.83 mi.

I haven't been working out at all, except for doing a few no-weight squats while brushing my teeth or doing a few push-ups at night. At work, I'm still getting out of my chair and walking from one end of the building to the other (about 1/4 mile) 3 or 4 times a day, but I haven't been walking at night. I tell myself it's too hot out, but the real reason is that I'm just not motivated.

I just read an article about a woman loosing 100 pounds and it gave me a couple ideas. And, maybe even a little motivation. One thing she did was to stop eating fast food. She says, "Be willing to make some changes... If you eat fast food, gradually cut back on the number of times you eat it each week until you cut it out."

She's a calorie counter and uses a computer program to log in advance what she is going to eat. Each night she plans out the meals for the next day. When I first started, I used the Food Journal on Fitness Journal but I eventually stopped using it. But, the trouble is, I wasn't using it properly. I was using it to record the foods I had already eaten. I should have been using to plan out what I was going to eat the next day.

I SUCK!! I am such a llama (lame-ass). I have worked out in over two weeks.

One of the first things I changed when I picked up my Trek Valencia was to switch out the pedals and saddle for the ones from my old bike.

The original saddle


My old Specialized Body Geometry (BG) Comp saddle


The pedals that came on the bike


And, my old Nashbar Special MTB peddles


These pedals are all beat to hell, but I still like them. I'm thinking about upgrading to some Crank Bros Egg Beaters, but I haven't decided.



On April 3rd, I posted about adding bar ends. But, a couple weeks ago, I switched out the grips that came on the bike for a pair of Specialized Fuse Locking (Double Density) Grips. They're a little longer than the grips that came on the bike, so I had to remove the bar ends. But, I'm still not used to riding - it's been almost 9 years since I've been on a bike and that was a road bike - and being able to change my hand position really helps with hand and arm fatigue.



So, the other day, I picked up a pair of Specialized Body Geometry (BG) Contour Locking Grips - even though I'm really not sure if I like contour grips, which is why I switched to the straight grips in the first place. Granted, they're women's grips, but they're about the same size as the grips that came on the bike, which means I can put the bar ends back on.

I think I know why I haven't been able to stick to an exercise schedule. When I first started out back in October, I was all gung ho about it and got a little carried away. I started out by working out on the Bowflex every other day and walking (just a mile, though) almost every day. This time I'm making myself take it easy.

I found this training website - Couch-to-5K - with a schedule that's supposed to help you go from being a couch potato to running in a 5K. During Week 1, you walk for 5 minutes to warm up, then you jog for 60 seconds and walk for 90 seconds. Repeat the jog/walk 6 times for a total of 20 minutes. You do that 3 times the first week - Monday, Wednesday and Friday. During Week 2, you still do the 5 minute warm up, but you jog for 90 seconds and walk for 2 minutes and repeat for a total of 20 minutes. You progressively jog more than walk until you can jog/run a full 3 miles. I'm following this, but I'm pacing myself. I'm not moving on to Week 2 until I can jog for the full 60 seconds without stopping.

I'm planning on only working out 1 or 2 days a week and riding 1 day. I really Love riding and the River Legacy Trails are great (although not as long as White Rock Creek/Lake Trails), so that will be tough. The main thing is, I need to only exercise on alternating days and have a complete day of recovery between.

I went for another ride at River Legacy today. I only rode 4.88 mile because my butt still hasn't fully recovered from Sunday.

I road at River Legacy Trails again. I rode 9.28 miles, average speed was 12 mph and max was 18 mph. My ass still isn't used to riding, but I'm getting there.

I was going to ride yesterday but the weather was supposed to be bad. Actually, that's not the real reason why I didn't ride. I didn't ride because I was too lazy.

Yesterday morning, I put my bike, helmet, shades, shoes, socks and Camelbak in the car and then drove to River Legacy Trails after work to ride. It was great, but I only rode about 3 and a half miles because my butt and hands (I don't like riding with gloves) weren't used to riding. Plus, I'm still tweaking my bike fit. Plus, I forgot to put the floor pump in the car and my tires were a little low, and I didn't want to waste a CO2 cartridge.

I added bar ends. RavX FattyX bar ends





I also installed a Garmin speed cadence sensor that pares with my Garmin Forerunner 305.

I haven't been very good at keeping up with my workouts. I took a little (make that big) break for the holidays. I was only going to take off the week of Christmas, but then I also take off the following week (Dec 27th to Jan 2nd). I told myself I would start back up the first full week of the new year, but I didn't do that either. I even skipped the second week as well. Although, I did work out on the 4th and I even walked a mile on the 6th. I would like to blame the weather - it was very cold those first couple weeks - but I was just being lazy. So, I'm making myself get back into starting today.

I had planned on walking at lunch, but I was too busy. I did ride when I got home, but I'm still starting out slow - once around the block for a whopping 1.46 mile. And, I worked out.

I bought a new bike. A Trek Valencia. It's an Urban/City/Hybrid bike - rigid frame, 700c wheels, smoother (non-knobby) 32c wide tires designed for riding on paved or smooth gravel surfaces, and flat handlebars.



Specs
Frameset
Sizes: 20"
Frame: Alpha Black Aluminum
Fork: Alloy w/lowrider mounts, straight blades

Wheels
Wheels: Shimano RM65 Disc hubs; Bontrager Satellite Nebula rims
Tires: Bontrager Race Lite Hard-Case, 700x32c

Drivetrain
Shifters: Shimano EF50, 8 speed
Front Derailleur: Shimano M191
Rear Derailleur: Shimano Deore
Crank: Shimano M361 48/38/28 w/chainguard
Cassette: SRAM PG830 11-28, 8 speed
Pedals: Soho, alloy body w/alloy cage

Components
Saddle: Bontrager H1
Seat Post: Bontrager Nebula
Handlebars: Trek Urban, alloy
Stem: Bontrager SSR, 10 degree
Headset: Aheadset Slimstak w/semi-cartridge bearings, sealed
Brakeset: Shimano M416, mechanical disc w/Shimano EF50 levers