I guess we will all just have to trial and error until we get this right. I think I'll do my 30 minutes on the treadmill. Then I can up my walking speed and time it. Then I will do my other 3 miles outside or with my DVD's. How does that sound?

Tatiana- I found this while searching the web. I guess we are at the moderate level then? I'll try this one...Interval Walking

No, we are on a very basic level Zina. Yes, we have to work harder for this challenge. It's new.

Hello Tatiana, Zina and Don. I am interested in this challenge. The problem is that this weekend is a girls weekend trip. We will be spending a lot of time walking however since we will be shopping and sight seeing. Will I be fined this weekend if I walk my miles, but they are not intervals? Being that I will be with 8 people with an agenda, I can't plan anything specific.

I will commit to 3 miles for now, because I've been doing a variety of activity with my dvd's.

Hey Cathy,
I'll let Tatiana chime in on the specifics of the challenge, because I'm STILL trying to iron out my own... this is beginning to look like it'll be quite a bit more challenging than the last Waler's Challenge. In the meantime, welcome aboard!

----------------------

Day 1 Update: NO, I'm not done!
Whew. I just tried my first real workout and finished up with the following...
There is NO way I'll be able to maintain the high rpms (60+) for 25 of the thirty minutes... not at the start, anyway. I may be able to build to that, but I'll need to start lower. So I adjusted the rpms to something I can do.
Here's my Interval Training Session:

Time.........RPM........Steps?
5 min.......45-52......90-100.....(warm up)
4 min.......53-60.....100-120.....(moderate)
1 min.......65+..........130+........(high)
4 min.......53-60
1 min.......65+
4 min.......53-60
1 min.......65+
4 min.......53-60
1 min.......65+
5 min.......45-52......................(cool down)

I just did this once and was sweaty and bushed. I burned about 500 calories and covered just less than 2.5 miles. It's hard to watch the clock and hit my intervals properly, but I'm guessing that'll get easier.

How's this for a start? Do I still get to play?

Originally Posted by 16376

Hey Cathy,
I'll let Tatiana chime in on the specifics of the challenge, because I'm STILL trying to iron out my own... this is beginning to look like it'll be quite a bit more challenging than the last Waler's Challenge. In the meantime, welcome aboard!

----------------------

Day 1 Update: NO, I'm not done!
Whew. I just tried my first real workout and finished up with the following...
There is NO way I'll be able to maintain the high rpms (60+) for 25 of the thirty minutes... not at the start, anyway. I may be able to build to that, but I'll need to start lower. So I adjusted the rpms to something I can do.
Here's my Interval Training Session:

Time.........RPM........Steps?
5 min.......45-52......90-100.....(warm up)
4 min.......53-60.....100-120.....(moderate)
1 min.......65+..........130+........(high)
4 min.......53-60
1 min.......65+
4 min.......53-60
1 min.......65+
4 min.......53-60
1 min.......65+
5 min.......45-52......................(cool down)

I just did this once and was sweaty and bushed. I burned about 500 calories and covered just less than 2.5 miles. It's hard to watch the clock and hit my intervals properly, but I'm guessing that'll get easier.

How's this for a start? Do I still get to play?

Hey Don, go to Podrunner.com......they have interval walking beats for your i-pod that get you going at a fast pace and then sound a signal when it's time to pick it up and again when it's time to drop back.... it's a great way to interval train without having to constantly look at the time. You can go back and start at week 1 if you want.... or skip ahead to a beat that you think is challenging for you.

Thanks Sandy! I'll check out the website, but I don't use an ipod or other music player.... I know, I'm odd. I don't like earplugs, though!

Maybe I can use my youngest daughter's Sansa shaker... it plays mp3s and has a speaker, too.

I am at work and don't have time to post much but yes, Don, you are the first one to complete the workout!!! Congrats!!! You may want to take it down a notch... Listen to your breathing. It's not a jogging session at all.

I will have to go to the gym to do my 30 minutes.

Well done and welcome Cathy.

Sandy, thank you for suggestions.

Hi Cathy it's good to see you joining us.
Well I did 4 miles outside today and 30 minutes on the treadmill. It really wasn't hard and seemed to go pretty fast when you count the minutes. I did :
5 minutes of 2.5 miles an hour
2 minutes of 3.0
2 minutes of 3.5
1 minute of 4.0 (really, really fast for me)
For a total of 30 minutes.

Originally Posted by Don

Hey Cathy,
I'll let Tatiana chime in on the specifics of the challenge, because I'm STILL trying to iron out my own... this is beginning to look like it'll be quite a bit more challenging than the last Waler's Challenge. In the meantime, welcome aboard!

----------------------

Day 1 Update: NO, I'm not done!
Whew. I just tried my first real workout and finished up with the following...
There is NO way I'll be able to maintain the high rpms (60+) for 25 of the thirty minutes... not at the start, anyway. I may be able to build to that, but I'll need to start lower. So I adjusted the rpms to something I can do.
Here's my Interval Training Session:

Time.........RPM........Steps?
5 min.......45-52......90-100.....(warm up)
4 min.......53-60.....100-120.....(moderate)
1 min.......65+..........130+........(high)
4 min.......53-60
1 min.......65+
4 min.......53-60
1 min.......65+
4 min.......53-60
1 min.......65+
5 min.......45-52......................(cool down)

I just did this once and was sweaty and bushed. I burned about 500 calories and covered just less than 2.5 miles. It's hard to watch the clock and hit my intervals properly, but I'm guessing that'll get easier.

How's this for a start? Do I still get to play?

WOW-Don you are doing great! I can't do it this time around cuz my mother gets out of the hospital in a few days and I will be with her, staying at her house takingcare of her until she can get up on her own and get around. Unless you all let me start late, What you think "B"?