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PhillyDude's 2017

Discussion in 'Fitness Journals' started by phillydude, Jan 6, 2017.

  1. phillydude

    phillydude Don't Never Give Up.

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    Well, another year, another journal.

    My plan for the year is to complete a twelve week Body Beast program before I go to Florida for vacation (leaving on Easter Sunday), which means I need to start around the 15th. Along with that, I plan to train for a marathon in mid-April, giving myself eight weeks to get ready.

    After that, I'm hoping to run a longer race in November, but I'm not committing to that until I see how the marathon goes. And of course, to make an effort to hang out (and possibly run) with my JSF friends somewhere along the way.

    In other areas of my life, #1 Son will soon be deciding on where he will attend college in the fall. So that's a big thing, not only for him, but also for me, as there will probably be a need to earn more money to pay for it, which will mean a change from my current "semi-retired" lifestyle.

    I'm planning to stay in MD to make that happen, unless things fall apart, which will mean relocating to find employment at a level which will finance the tuition/room/board/etc.. I'm amazed at how much the latter costs... almost $10k for lodging, which is a shared room for about eight months of the year.
     
  2. phillydude

    phillydude Don't Never Give Up.

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    One of the new things I will be doing this year is getting certified as a Lifestyle Coach through the National Diabetes Prevention Program, which is administered by the CDC. The focus of the program is to educate and motivate individuals who may be at risk for diabetes (most specifically, those diagnosed with pre-diabetes) about the value of weight loss and exercise in fighting the disease. My training sessions are being held next week in Baltimore, and then I will be leading the first group through the year-long program starting in early March. I think it's going to be a great educational experience for me (and even more for those who will participate in the program) and something that will play to my strengths (and serve as additional motivation to lead by example). If you want to learn more about the program, a pretty good synopsis is available here: Diabetes Training and Technical Assistance Center... the third module, National Diabetes Prevention Program, sums it up well.

    Since one of the tenets of the program is to increase physical activity, I'm thinking that I may "formalize" the program I am going to write for my friend who wants to run the half-marathon in the fall and offer it to anyone who is interested in participating as a group activity. Since I plan on starting her from literally the first step (since she has no experience with running) it should be something that anyone can do, no matter their current health. I'm thinking I will marry the Couch-to 5k program to something like Higdon's beginner half-marathon program. More on that later...
     
  3. Seltzer

    Seltzer Elite Member

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    I wish you well in your latest worthwhile venture.
     
  4. phillydude

    phillydude Don't Never Give Up.

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    Thanks Paul. In the interim between posts, I worked out the program. Couch to 5k is nine weeks, and Higdon is twelve weeks. I have twenty-six weeks to work with, however, so I was able to lengthen the overall program to provide a more gradual ramp-up to the HM distance.

    For the Cto5K, I actually ramped it up to get to five miles (instead of 3.1) at the end of the ninth week, as the timing (based on a May 1 start) lines up with the July 4th weekend, which is when our town has its five mile(ish) race, so the participants have another goal to shoot for. I think this will be a good incentive, as it would be hard for a beginner to focus on a race six months away without any reward somewhere along the way. And even if the participants can't hack the extra workload at the beginning of the program, if they get to 3.1 miles of running after nine weeks, they would certainly be in shape to walk the extra two and finish.

    For the back end, I expanded Higdon's plan to be less aggressive (even though it was the Level 1 Beginner program) to give the participants more time to prepare for the local race on Halloween weekend that I mentioned previously. One of the things that I like is that, based on a twelve-minute mile, the Cto5k workouts are less than an hour, three times a week, which is 180 minutes (max) per week, which is close enough to the NDPP goal of a minimum of 150 minutes per week. The Higdon portion adds a fourth day to the week, but the first half of the program doesn't have a workout which is longer than an hour, and by the time it goes longer, I'm expecting they will be "hooked" on the program that they will be ready to do it.

    I also noticed that Higdon has programs for walking a 10k (eight weeks) and walking a HM (twelve weeks), so if I find I need to create a program for people who don't want to run at all (or can't run for some reason), I could also adapt my existing program to make that happen. (EDIT: ... and that's done).
     
    #4 phillydude, Jan 11, 2017
    Last edited: Jan 11, 2017

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