BFL Tuesday 11/06

Hey Jennifer,

Nice job on that cardio workout!

For a 20min workout on the treadmill running approx. 2 miles you can expect to use up 200 calories. Of course depending on weight differences,age entered and how fast your running this could be more or less.

Runners World basically said in one of their training articles that it is 100 Cal's per mile at a speed of 6.0 or a 10min mile on the treadmill. I use this as my gauge most of the time even if I am running faster miles.

I keep a journal on Cool Running.com for all my workouts. This way if I liked a program I can go back in the calendar and print it out for the next planned monthly workout session.

Well...out the door again!
BBL
 
Hi Gayle! Congrats on your success thus far! That is great. Those are the results I'm hoping for. BTW, I miss seeing you on the Cheetah check-in. Good luck with your spin class. I've never tried one myself, but I've heard they are challenging. It should be right up your alley. :) Re: HIIT, I plan to run on the treadmill too. My cardio plan isn't strictly BFL though. I will probably do a mile or two warm-up, then do the BFL HIIT intervals, followed by another mile cool down. My plan is to stick with that 2 times per week and then do a long run on Sunday. I want to keep my mileage up there so when I start my training in January I can continue building from there. Congrats on signing up for your April HM. I plan to run the Derby HM again with my DB on April 27th. However, before I do that race I have a set of 3 races called the Triple Crown I am planning to do in March. Each race is a couple weeks apart from each other and longer in distance: March 1st 5K, March 15th 10K, & March 29th 10 miles. The 10 miler will be a good judge on my readiness for the HM. It is the first part of the HM which is 5 miles of intense hills. Last year I underestimated them and my legs were worn down early on in the HM. Unfortunately I don't have any races until March lined up. There isn't much around here this time of year.

Edited to add: You are really making increases in your speeds. I can't imagine running 9.3. I just made it to 7.5 last night for 30 seconds and that was hard.
 
Kristi....yes, I miss the Cheetah check in as well! It's just that when I decided to do BFL, I knew I needed to devote as much energy on it as possible. When I get posting on TOO many check-ins, I get overwhelmed. Plus, I didn't want my running to dominate my workouts JUST YET! In January, my running will be my main focus, and BFL workouts (or Cathe, or whatever) will work around my running. I just REALLY WANT to make this 12 weeks as successful as possible. I DO plan on rejoining the Cheetahs once I start 'officially' training again!

The Triple Crown sounds AWESOME!!!!! I really wish there was something like that around here!

Gayle
 
I can't do any running right now on a treadmill or outside. The treadmill is too hard as is regular gound outside. I can do step about 4 times a week if I'm faithfully icing. Biking is fine and the elliptical is ok; but I still have to ice. I've let my gym membership lapse so i'm stuck with step right now. But I'd love to be able to get outside and jog again. Or even join gym and do the treadmill again.

Cikkeeb
 
Hey Gayle,

Have you checked out coolrunning.com to see what there are for races in your area? My guess you already have...but worth mentioning anyway.
Where are you again? Awesome...another cheetah girl.

Hi Kristi: I thought you sounded familar! I have recently been checking in on Cheetahs for some advice. Nice to have some you here as well. :)

Have to run and get DD at the train station. (Wish I could actually run there...the weather has cleared up from all the rain and it is very tempting to get out there in some fresh air!) }(

BBL
 
Heidi-yes, I've checked out coolrunning.com! Thanks! I really liked the sound of the Triple Crown that Kristi mentioned!

Believe me, though, there are LOTS of races around here. I could do one every single weekend if I could afford it! LOL

OK...done for the night!

Gayle
 
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