A few years ago, I decided to start a blog called “JustIn Control”. The heart behind it was accountability for weight loss with the ultimate goal of getting on American Gladiators (which was really kind of a joke and the show got cancelled anyway). It was really effective and served it’s purpose. Since then, we’ve had 2 kids and life kind of just got in the way of maintaining that weight loss. I’m not making any excuses. I stopped trying. With multiple “this is the last time” and “ok, I’m starting fresh tomorrow” statements (lasting at the most a month), I’ve decided to open it up to some accountability again.
I’m not looking to create JustIn Control 2.0, 3.0, or even 4.0, but I’m looking for a way to simply log my workouts in such a way that I know someone can check in on them and ask how I’m doing. Aside from this post, I’m not even really promoting this.
The apex of JustIn Control was my running the Wharf to Wharf in Santa Cruz. Well, I’ve signed up again and am looking forward to running this with my beautiful wife, Sarah (who just had a kid a week ago). Training for this is going to be quite different than last time. I’ll be following the same training regime as before “Couch to 10k”, but this time, instead of having the freedom to train pretty much whenever I wanted to aside from work, I’ve got 2 kids. So that means, my daughter Grace will probably be joining me on the majority of my runs (via jogging stroller) and that I probably won’t get in as many workouts as I’d like to. So I’m prepared to not be the fastest out at the Wharf to Wharf (I’m not from Kenya anyway), but I know I’ll finish. No doubt about that.
Plus I know that exercise is only one half of what’s needed to get healthy. As for diet, I’ve joined Weight Watchers and will be following their program. I’ve tried all kinds of diets and this has had proven results with me in the past and doesn’t feel like “dieting” but more like actual food control and healthy eating.
Here is the training schedule. The Wharf to Wharf is July 24th and so that means that I have exactly 10 weeks to train. It just so happens that this program is exactly 10 weeks long too. Awesome.
Week 1:
Go to a local track because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that’s exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week; never less than 4 days or more than 6 days weekly.
Week 2:
(4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile…go home
Week 3:
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home
Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.
Week 4:
5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3
**** Here we go! All running from now on! ***** You can go off the track and on the road for some runs if you wish. Please stay on the schedule and go no further than the schedule suggests!
Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*
Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it’s gains).
Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? Here’s your weekly ‘Stay in Shape’ schedule.
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles
Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles
Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles
Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5 mile
Here you can track the progress of my training. I’ll just add it to a google calendar as I work out each day
