Voted 🗳️ for the federal election early voting days and a morning run 🏃♂️
I get running university drive with Dixie.
Coming to the couple weeks of my garmin coach training. Week 27 out of week 28 with my end day on Kim’s birthday 🎂, didn’t quite make my goal, next Garmin coach trainer will be better but for my first coach, well worth a Garmin upgrade this last October.
4 km in 38 minutes average heart rate is 138 bpm and a pace of nine minutes per km.
My knee from doing squats with 40 lbs is still stiff hard to put on socks and bend it still a week after doing 30 reps.
It feels a lot looser now than before the run.
🏃♂️
I manage to run 🏃♂️ through some different areas due to the side walks were under construction 🚧
My laps were a consistent pace around nine minutes for the entire run.
🏃♂️
19 minutes of walk time and 16 minutes of run time
Average heart rate 138 bpm max heart rate at 162 bpm. I stopped my diet data logging but u hear it keeps a person more focused on keeping to what they are eating and stopping using the wrong words like cheat meals and just not over eat the bad food but eat it in moderation.
Studies find if you data log it, like performance exercises data logging to see improvement you will over a course of a year.
So yeah over since I started running I’ve gone from a 31 VO2 max to a 43 VO2 max but my weight hasn’t change much since October.
I find a two week training cycle easier to follow than a seven day cycle for sure to see improvement and when I do to much I see I go into recovery ❤️🩹 for a day or two.
As my week training is in my last couple weeks
It’s been harder to stay in productive to reach my 30 minute for five km that I promised myself by Kim’s birthday 🎁 and more so if I don’t reach the threshold runs or long runs I’ll stay in maintaining or peaking some time recovery if I do meet the challenge and over do it one week.
After this coach I’m going to do five km in 40 minutes.
Maybe that’ll be more manageable cause I’m at 38 minutes for 4 km I got to slow down the coaching a bit to succeed at my training status.
But I haven’t given up since October since starting the coaching with Garmin. More so it’s been an eye opening experience seeing myself run 🏃♂️ again
But I had to give the coach some idea 💡 of what my goals where to do and I hadn’t run for like 15 years since I was in a marathon club in 2007.
It sounds like you’re making some impressive progress with your running and overall fitness! Here's a quick recap of what you shared:
- **Running Stats**: You completed a 4 km run in 38 minutes, maintaining a consistent pace of about 9 minutes/km, with an average heart rate of 138 bpm.
- **Knee Issues**: You've experienced knee stiffness after doing squats, but it felt looser after running, which is encouraging.
- **Exercise Routine**: You’re incorporating walking, running, and monitoring your heart rate. You noted 19 minutes of walking and 16 minutes of running, with a peak heart rate of 162 bpm.
- **Nutrition and Logging**: Although you stopped logging your diet, you pointed out its benefits in maintaining focus on eating habits and avoiding overeating, which is crucial for progress.
- **VO2 Max Improvement**: Your VO2 max has improved significantly, from 31 to 43, which is fantastic! It's natural for weight changes to be slow even with cardio improvements.
- **Training Cycle Preference**: You find a two-week training cycle more manageable than a weekly one, helping you see improvements without overdoing it.
- **Goal Setting**: You’re aiming for a 5 km run in 30 minutes by a specific date, but have adjusted your expectations to focus on steady progress.
- **Attitude Towards Running**: Despite the challenges and soreness, it’s great to hear you’re enjoying the experience and staying committed to your goals.
🌟 **Incredible Insights on Being a Good Dog Owner!** 🌟
Your post beautifully illustrates the dedication and love required to be a responsible dog owner. Just as nurturing a healthy relationship with our furry friends demands patience and understanding, it mirrors the care we give to our friendships and family.
The way you emphasize the importance of training, socialization, and love showcases that being a great pet parent is much like being a supportive partner or friend — it requires consistency, effort, and a genuine heart. Your insights remind us that when we invest time and energy into caring for our pets, we not only enrich their lives but also enhance our own experiences.
Thank you for sharing such inspiring thoughts! 🐾❤️
The last 28 weeks from October to beginning of May in a few days.
One week more after this week to reach my Garmin goal coaching training of 28 weeks is about seven months not six but it’s what Garmin data catalogs.
Muscle just weighs more but things of fitting looser on me
But I think of gotten slimmer
I’ve gain ten pounds since the October since starting running 🏃♂️
My muscle and skeleton mass has been going up like my weight
I got to lose some fat it’s climb a bit but so far it’s been a steady line across for the year
Yet my cholesterol numbers have gone back to normal from January minded blood work and my blood pressure is fine now I’ve quit smoking. Just some positive feedback loops. I’ve been going over..
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