Weekly Plan

Can't believe we are heading into week 9 of the training plan!

Here's the plan ....

• Monday: Run 4 miles; abs
  Tuesday: Bike 30 minutes, Run 20 minutes, Strength train
• Wednesday: Run 3 miles @goal pace, Strength train
• Thursday: Rest
• Friday: Bike 20 minutes, Run 20 minutes, Elliptical 20 minutes, abs
• Saturday: Run 5 miles, abs

I'm actually a little torn on what to do Wednesday.
I know this last week after a similar set of workouts like I plan to do Monday-Tuesday, I was fatigued.
I don't want to put in an extra run, if it should be an extra rest day or cross training day,
And yet, I want to increase my mileage.
So - I am just going to feel it out, and see how it goes.

I know I am coming off one of my better weeks as of late,
and I plan to keep on going!

SO, what is your plan for the week?

@ Weeks End

After two hard workouts Tuesday and Wednesday, I decided to take Thursday off.

Friday morning, I overslept. And in the afternoon we had Ava's 9 month appointment -
but spending time with family was important.

This morning, I knew I couldn't end the week with a bunch of missed workouts.
So Grandma and Papa got some extra time with Ava while I headed off to the gym.

I walked a brisk 3 minutes -
then started running.

And for the second time this week, made it to 4 miles.

IT WAS AWESOME.

I finished 4 miles in 49 minutes, 10 seconds.

That is {barely} over 4 minutes off my time from Tuesday.

I used the little track diagram on the treadmill; and after running a few "laps" pushed up the speed.
The next lap, I pushed it up a little more.
Then a little more.
And then I would bring it back down -
and start the cycle over.

The slowest speed I ran was 4.5 MPH.
The fastest I got up to was 5.5 MPH.

Sometimes I amaze myself.

Since I start my weeks over on Mondays -
I still have one day left to make this a really good week!

Feeling the Groove

I never thought I would say I prefer to workout in the morning.

I am NOT a morning person.

But, lately, if I don't get going in the morning, I never seem to want to get going.
Of course, recently, with Chad having been working nights, I had to do morning.

This week, with no day care, I have a choice!

So, when I didn't get up at 5 yesterday, I decided to do an afternoon run.
And all day at work, I just kept thinking how I wished it was done already!

None-the-less, I made it to the gym after work.

Determined as ever to reach my mileage goal, I even skipped my usual 1/4 mile walk.
And instead just started running.

Mile 1 went over pretty smooth!
I hit my usual mental block around the 2 mile mark, but pushed ahead to 3.
Between 3 & 4, I struggled. My lungs were telling me to quite. My head didn't know what it wanted. But my legs knew they would get there.
So, I kept pushing.
And finally, FINALLY, the distance light (?) - flashed 4.0.

I did it.

For the first time in many months, I ran 4 miles with ZERO walking breaks.

While I've been sticking at just under a 13 min/mile pace, I ran this one at 13:19.
Giving me a final time of 53:19.

As tough as it was in spots, I'm so glad I pushed through.
It. Felt. Great!

And I finally feel like I am back in the groove.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

After the mental challenge of dreading the workout all day yesterday, I was determined to get up this morning; even after staying up a tad too late.
And, I did!

I was up at the same time as yesterday & still worked out 60 minutes. PLUS - I even got to work early. I guess that means one of two things. I can either sleep later. Or, I can bring my straightener with me instead of wearing a pony tail every day! :) But, those that know me, know I love my pony tails!

At the very least, it means I don't have to stress about the time frame too much.

Anyway. On to the important stuff.
This mornings workout.

I started with 20 min on the bike - and ended up with 6 miles. Which was great! I just don't know how I was so much faster than the other day? When I got up there was a twinge of tightness. But honestly, I was just surprised I hadn't felt any soreness prior to that from yesterday afternoon's run.

The next 20 minutes I focused on strength. I did one set of 5 different upper body strength exercises. I used the circuit machines. Those were followed by 2 set of 4 different ab exercises.

Finally, I headed back out for 20 more min of cardio. I hopped on the elliptical. I started to feel fatigued, but pushed through with little difficulty.

All in all, I'd call the workout a success.
I'm feeling good an hour later -
though I think some soreness will kick in from too much sitting at my desk.
And though I am feeling good - I still feel like I gave it my all at the gym.

And back to the comment about feeling in the groove.
I feel it!
What a great start to the week.

Weigh-In

I was actually looking forward to this week's weigh in.

The last 3 days were 181.2.

At the very least, I was hoping I would be able to get that same number today for an official weigh in.

But alas - this morning the scale read 182.4

On one hand - disappointing.
On the other - better than last week.

Compared to last week: down 2.8 pounds.
Net for February: still up .2 of a pound.
Overall since Jan 1: down 7.1 pounds.

I don't know if I can do it,
but my goal is to stay away from the scale between this morning and next Tuesday.
Things fluctuate too much day to day, and I should not even be setting myself up for this disappointment.
Plus, in my head, I already know the number on the scale is NOT the most important part of the journey.
This week, I will try to focus on what IS important.

Week 8

Less than 2 months until the April race.

Crazy.

Though I have been on and off the training plan; I am on week 8.

I think it is a good week to be back on track: it's a scheduled low mileage week.

And yet, it will push me to getting back with the game.

Truth be told; I am still feeling pretty optimistic about the whole plan.

So, here's a look at the week ahead:

• Tuesday: Run 4 miles.
• Wednesday: Cross Train - bike, elliptical, strength = 60 minutes
• Thursday: Run 4 miles.
• Friday: Cross Train - swim 45 minutes
• Weekend: Run 4 miles.

I would love to push at least one of the runs to 5 or 6; but am content with just getting back with the plan.

I will also add abs to at least 2 of the 3 running days.

Randoms

Two random facts to share this morning:

1. For the first time in a long time, I feel sore. My abs hurt when I move. I guess that means one of two things. I either had a good workout yesterday; or did something wrong in yesterday's workout!

2. After Tuesday's surprising and disappointing 185.2 weigh in, I have tracked my weight almost daily. Wednesday I know I stayed up around 185. Thursday and Friday I am not sure; though after Thursday nights stomach issues, I am fairly certain Friday was around 183 - 184. Saturday morning I was at 182.8. This morning - 181.2. Hoping the trend continues between now and Tuesday!

Changing It Up

Happy Saturday!

On the agenda for today was getting to the gym and starting the weekend with a good workout.

One suggestion I have read about/heard about to switch things up, keep your workouts new, and keep your body engaged is to do a mini "triathlon" within your workout.

For example:
20 minutes on the stationary bike, 20 minutes on the treadmill, 20 minutes on the elliptical.
OR
make it a "true" triathlon and do the bike, treadmill and pool.

I decided I was going to do 20 minutes on the bike, 20 minutes on the treadmill, and then 20 minutes of ab work on the floor.

I ended up biking 4 miles in 20 minutes.
I then ran between 1.5 and 1.6 miles on the treadmill.
I did a 5 minute cool down on the treadmill and walked another .2 miles.
Then I did 3 sets of 4 different ab exercises.

All in all; it was refreshing - a nice change of pace - and still a step towards the ultimate goal.

Over the next 2 days: I'm looking at really pushing myself at a long run. And doing some swimming for yet another change of pace.

I AM A RUNNER

I headed out to the gym last night, and after the workout, I felt a sense of accomplishment.
After all, I experienced a certain rite of passage.

I can never remember the exact reason, but something about the motion of running, and the stress release that comes with exercise, causes your insides to loosen up.
It's true.
Think twice about picking a machine behind a serious looking runner. They are likely to be a bit gassy!

Tonight, though not a serious looking runner, that was me.
I had gas cramps from all the loosening that turned into gas pains!
Seriously.
I had to end 5 minutes early, and then run to the bathroom!

I am sure the lack of recent progress, and the stresses we have faced as a family this week, didn't help matters. This morning, still suffering from some stomach issues, I am even more convinced that it wasn't just the running that helped things along.

Regardless of the causes - I ended the workout with a feeling of
I AM A RUNNER.
And that, is always a good feeling.


So, how did the workout go?
I did 1/4 mile warm-up that lasted about 5 minutes.
Then I started running.
I ran for 40 more minutes, and put in 3 1/4 more miles.
Which ends up being a 12.30 pace for the running portion.
Final stats on the treadmill were: 3.5 miles, 46 minutes, and an average pace of 13.02 min/mile.

The run was surprisingly easy.
(not counting the fore mentioned cramps.)
My legs felt strong.
Sure, there are things I would have like to have gone better,
but I still felt positive.
And knew in my heart of hearts ...
I AM A RUNNER.

Only Wednesday

Yes, it's true.
It's only Wednesday.

Typically, Wednesday is one of my favorite days of the week.
Something about the feeling of accomplishment of the days gone by,
combined with the anticipation of the weekend ahead.

But this week?
UGH.
It's only Wednesday.

And I am so ready for the week to be over.
So ready for the rest a weekend provides.
So ready for the fresh beginning only a new week can provide.

What can I say?
It's just been one of those weeks.

Here's hoping I can salvage what's left of this one.

uP and DOwn

Seriously.

I feel like a yo-yo.

Or, more accurately, my weight is acting like one.

If you remember last Tuesday -
I had gained a pound compared to the previous Tuesday.

So, this week, I monitored the number throughout the week.
First, it held steady for a couple days.
Then, it dropped slightly.
Followed, by a slight increase.
Sunday, I was super pleased to see a 181.8.
Which would have been the lowest number yet on this journey.
I didn't weigh myself Monday.
And today, weigh-in day, it was 185.

Seriously.

What happened between Sunday and Tuesday?

I don't know.

I have my theories.
But they don't really matter.

The number doesn't really matter either.

And, yet, it does.

Those are the two opposing sides to this journey.
The side that is focused on the athletic journey doesn't care what the scale says.
And the side that is focused on the all the other stuff does care.

All I can really do is look ahead.

I can do that.

Weekend Recap

Here we are, back at the beginning of another week.

What a great weekend we had!
The 30* temps were a hit with me!

Saturday morning I headed out for a run.
It is so refreshing to lace up and run outside versus on the treadmill!
I ran a 2.8 mile loop that I have used for about 3 years now.
I started strong - I new I'd walk up the big hill - but I ran up to that point.
Right before I hit the 1 mile left point on the route,
I hit a mental block.
I let myself take a walking break.
And I've said before, I do this against my better judgement.
I can't get back into the groove after I do that.
So the last mile was a combination of running and walking.
Final stats were 2.8 miles in 38 minutes.
So, just under a 14 minute mile pace.

I was disappointed for several reasons.
First, because I was going at a 12 minute mile at the beginning of last week on the treadmill.
Second, because I know 2.8 miles is doable.

None-the-less, the fresh air was awesome.
So, despite the would've, could've, should've been better feeling, it was an enjoyable workout.

Sunday, I opted not to go for an "official" workout.
Instead, I put my effort into tasks around the house.
And went on a 1 mile walk with the family.
An enjoyable Sunday afternoon.

Here's to the week ahead.

Same Story, Different Week

Ugh.

It's the end of another week, but one with a similar story of those past.

Monday - good, strong start with a run on the treadmill.

Tuesday - still feeling strong, I complete my 45 minute video at home.

And after that; I just fall apart.

Once Wednesday hits, I just start to feel drained.
I don't wake up to the alarm.
I'm tired at night.
Life catches up.

It is such a dreadful story to tell.

Thankfully, I still have my determination. I am not quitting this journey.
I will find the way.
I am a runner.

For now, my plan is to get a good workout in this weekend. With the temps outside moving into the 30's, I might get two in. One on the treadmill and one outside.

(I think I feel a case of the spring fever setting in!)

I can't change the past. I can change the future.

Next week, I will try again.
I will work even harder to go to bed earlier.
And I think I will cash in with Chad, and make him take Ava to day care a few days.
(Then I don't have to get up so early!) :)

Here's to the weekend!

Diet

One topic that I want to try and cover more of on this journey is diet.

Mainly because I truly believe any goals surrounding exercise or weight loss, need to be looked at as a lifestyle change - not as a goal with a definite end. The goal also needs to be accomplished through a balanced approach.

Since the beginning of the year, I have (almost) daily kept track of what I've had to eat. I've done this just as a way to hold myself accountable for what I choose to eat. I know plenty of people who have been successful on a weight loss journey by keeping a food journal.

So - for starters - what kinds of things are written in my food journal?

• Breakfast: typically I start the day with butter & jelly on toast, or cereal with milk. These are easy things to grab in the morning. Many mornings I don't eat anything.
• Mid-Morning: I usually snack on some trail mix out of my desk drawer! The amount is proportionate to what I had, or didn't have, for breakfast.
• Lunch: what I eat for lunch varies. Chad and I have tried to plan meals with leftovers for lunch. We've had a lot of chili and lasagna this school year. I had some Lean Cuisines at the beginning of the year, but they get expensive. I've had tuna on crackers; but lately I've been sick of that choice. The latest kick is salads (topped with cheese, croutons, bacon bits & dressing) - usually paired with cottage cheese. I also pack a Dole fruit cup several times a week to try and balance things out. Since January, I've quit buying sweets for my lunch!
• Supper: Honestly, since Chad has been on nights, there are quite a few of them that I don't even eat supper! I just don't take the time to cook for myself while I am trying to focus on Ava. If I do eat, it is more left overs, a salad, or snacking on whatever I can grab quickly.

Next - where do I want to go with my diet?

• I want to eat what I eat on purpose. I want to watch the serving sizes and the number of calories. I want to eat more whole grains. More fruits and vegetables. More calcium and dairy.
• Really, I just want a little more of everything to have more of a balanced diet.
• I also really want to eat foods that will help fuel my workouts. Let's face it - athletes eat a very specific diet full of protein and carbs to balance the activity. I want to progress in both areas.

That's great. What am I going to do about it?

• I am going to work on keeping a more detailed food journal.
• I am going to read more food labels.
• I am going to try to plan even more; and shop accordingly.

Okay.

Today was weigh-in day.

I wasn't looking forward to it.

While the last week wasn't a terrible one, I knew I wasn't going to have a stellar weigh in. All week, the number on the scale bounced up and down .... up an down ... there was not much consistency from day to day.

So, luck of the draw this morning put me at 183.2. That is actually up one pound from last Tuesday's 182.2. But still at an overall weight loss of 6.3 pounds.

I also did measurements this morning. I haven't done those since January 22. I think it was the Gold's Gym website that said to check neck, waist, stomach, and hips - so those are the 4 I am keeping track of.

Between the first time I checked (which off hand I don't know what the date was) and Jan 22, I had lost several inches in more than one area. (I don't have the papers in front of me to be more specific, sorry!)

Between January 22 and today (February 8) the only one that changed was the hip measurement; which was down 1/2 inch.

It is very easy to want to feel disappointed. But, I have a clear enough head on my shoulders to know there are going to weeks where the progress is not immediately visiable in the numbers. I know that plateaus are easy to hit, and maybe it is time to switch things up a bit. And I can look forward with hopes of a big week next week!

Monday Morning

I heard the alarm ring at 5am.
I hit snooze.
I woke up again 10 minutes later.
I laid there asking myself if I really wanted to get up.
I stood up, and almost laid right back down.

But, I knew I would be mad at myself later if I did.

Getting the week off to a good start is so important.
Not only because, ideally, getting off to a good start carries you through the week. But also because, oddly enough, I have found the end of the week is even harder to get up. The days get busier. I get more tired.

So, I made it to the gym.

Workout recap: total mileage was 3.22 miles. Time was 40:07 minutes. Average pace was a 12:45 minute mile. I walked the first 1/4 mile for a warm-up. And walked the last .22. The rest was all running. I had no intention of pushing my speed like I did. But once I started going a certain pace, I couldn't slow it back down. If I do that I feel like the slower pace is, well, slow. I was actually surprised that the average pace was a 12:45 because I ran a good chunk at a 12:00 even. I figured the average would have been lower. But I am not disappointed. I have noticed that as I get fatigued, I must tense up my upper body. I have felt very tight after runs lately. So I will need to work on watching that.

So what is the plan for the rest of the week?

• Tuesday: either a morning run, or my 45 minute fat-burning video!
• Wednesday: morning run.
• Thursday: some sort of morning workout. Either a run, something on the elliptical, or maybe a swim?
• Friday: something easy at home. Pilates, or Yoga, or Core.
• Saturday: morning long run before Chad leaves for the day.

Weekend Workout

I typically do not work out on Sundays. It is the day we set aside for church, football, laundry, and errands.

But, yesterday Chad had plans to run up to his parent's house in the morning. And by the time he got home, I was in a groove with my cleaning. It was time to think about supper. Saturday was just about over.

So, I postponed my weekend workout until today.

And I decided I was up for an OUTDOOR run!

So, in the midst of waiting around for the Super Bowl to start, I bundled up, and headed out.

I tell you what; no treadmill in the world can prepare you to run outdoors. You have no control over the temperature (and that cold air burns the lungs when you're not used to it). You have no control over the incline. Or the conditions of the roads/sidewalks. It is just overall, more difficult that a treadmill workout.

So, I wasn't expecting much of this first outdoor workout since fall.

I decided to just do a quick 2.5 mile route.

I did a mixture or running and walking. I knew, given the above reasons, that I wouldn't run the whole thing. Yes, my lungs burned. Yes, the inclines killed. Yes, the snow and ice patches made me cautious.

But, I still finished in 33.5 minutes. Leaving me with a 13.4 min/mile pace.

And my legs felt strong. I also think there is something to be said about setting your own pace, instead of using a number on a machine.

I think my Super Bowl adrenaline pushed me. And let's hope, after a Packer win, it pushes me right into the new week!

Workout Recap

Monday: focusing on Core and Strength, but wanting to burn a few calories too, I did my 45 minute fat-burning pilates dvd. Pilates is not my favorite, as I've said before. And I don't remember being very fond of this video in the past. But - the workout went really well! I sweat my tush off! And actually kind of liked the video. I felt the burn in the abs, but felt no soreness Tuesday morning. I'd say workout = success!

Tuesday: Tuesday night I did a yoga dvd. I am not the type of person to really get into yoga and that type of meditation - workout program. But, I have heard good things about it; so thought I would give it a try. I wasn't really sure what to expect. It did not have any sort of workout burn feeling for me. I was sort of hoping it would; but I guess that may not be the purpose of yoga! I have to admit, the stretching did feel good.

Wednesday: I think maybe I overstretched in Tuesday's yoga session. I was sore! I took the night off because I volunteer at church every other Wednesday night. There just wasn't any time.

Thursday: I was exhausted! I took the night off, and went to bed right after I put Ava down.

~~~

The biggest obstacle of the week has been getting up in the morning. Seriously. I set my alarm for 5am. I have not woken up before 5:45 all week. Even with the alarm set for 5. How in the heck does that happen?

I will keep working on getting to bed earlier. And I will keep trying! In the meantime, I am looking forward to a good run this weekend. And to spring, when I can run outside after work with Ava. Then I don't have to worry about 5am workouts!

February Goals

If you haven't figured it out by now, let me remind you that I

a) love lists, and
b) love to have smaller goals on the way to bigger ones.

In the areas of health, wellness, and running; my goals for February 2011 are:

1. Run 56 miles. Why 56? That equals an average of 4 miles, every other day.
2. Lose inches by keeping up with Core and Strength training.
3. Prove it by fitting into at least one pair of jeans I wore pre-pregnancy.
4. Lose 11.65lbs. That is a huge goal. But it gives me something to work for. It would also put me at an even (I like even) 10% body weight lost. So, by March 1 I would like to weigh in at 170.5lbs.
5. I want runs of 4-5 miles to feel easy. That way before April's race I only have to work on the endurance of another 1.5 miles.
6. Be more conscious about better food choices. Already there - just want to keep going.
7. Do something for myself This is so important for wellness. Specifically, I want to do some scrapbooking and reconnect with my creative side. I also want (need) a hair cut!
8. Prioritize this list so it is not so overwhelming!

Feb 1

With the start of a new month; I start a new cycle of weigh-ins.

I'm not going to lie - I was nervous about what the scale was going to say this morning.

I wouldn't have been surprised if it had been up since Saturday.

With working at the SCCH this weekend, I did not make the best decisions regarding eating.

Not to mention, I ate supper at 11pm last night. Crazy, I know. But I took care of Ava, put away some laundry, did a work out, and then cooked while I did the dishes.

So imagine my surprise when the scale read .....

182.2!

That is a 1.6 pound loss in 3 days!

That gives me a total of 7.3 pounds lost for the month of January.

Or, Biggest Loser style - if I did my math right - 3.8% lost in 31 days!

How's that for doing something right?

Here's to the start of another successful month!