Saturday, 7/9/11 - 10k plan, Day 21 - 2.87 miles in 40:00 (13:57 pace) - 5 min warmup/cooldown walks @ 3.7, 30 min jog @ 4.5
Sunday, 7/10/11 - Zumba class, 1 hr
I was one of TWO people in class this past Sunday. I'm just glad someone else showed up because that would have been awkward if it was just me. I went on a campaign on facebook to get some of the folks on my friends list to come, after which I found out that the Sunday class is now cancelled for the rest of the month due to lack of attendance. The regular instructor is in grad school and will be graduating soon, so she hasn't had time to promote the class. She teaches at a couple local YMCA branches, but they charge $8 or so for admission for guests...I really cannot swing nearly $10 a class. So I'll be going to the Saturday class at the gym this week, which is a different instructor, but I don't wanna just stop going for the rest of July! I believe I've got my buddy Elisa coming with me to class tomorrow after our WW meeting! <3
Been feeling blah and had some drama go down early in the week, so I wasn't feeling the working out, took Monday and Tuesday off.
Wednesday, 7/13/11 - 10k plan, Day 22 - 3.99 miles in 55:00 (13:46 pace) - 5 min warmup/cooldown walks @ 3.7, 45 min jog/incline work @ 4.5
Thursday, 7/14/11 - 10k plan, Day 23 - cross-training on air resistance bike - 4.8 miles in 30:00
Again, just pedaled and read a book - Hit List, the newest novel in Laurell K. Hamilton's 'Anita Blake, Vampire Hunter' series.
Tried to get on the treadmill on Thursday evening but it was acting up again. Dad and I know how to temporarily fix it, but even that has stopped working. We have an appointment sometime next week for someone to come look at it, from a more legitimate source than our random repair guy. Clearly the motor and belt we replaced were not the issue back in March, because that fix only held out 3 months, and now we have to tighten stuff every few times I use it (or in the case of this week, we tightened it after my run on Saturday, I used it Wednesday, and then it was back to crazy on Thursday). Bleh.
I really need to start running outside anyway, but that means I'm going to have to get up super early right when the sun comes up. I will not run around any portion of Indianapolis in the dark, and it's 90+ degrees with 129478% humidity during the day. Time to become a morning person - fat chance on that one!
Weigh in tomorrow - I stuck religiously to my daily points this week but I don't think I'll see much of a loss, if any. It's hard for me to pull more than a fraction of a pound after a big loss like last week!
Showing posts with label PALA 10k plan. Show all posts
Showing posts with label PALA 10k plan. Show all posts
Friday, July 15, 2011
Friday, July 8, 2011
Workouts for the week of 7/2-7/8
Zumba class was cancelled on Sunday due to the holiday weekend, and I was feeling somewhat lazy after cleaning the house before company came over on the 4th, so I didn't work out until Monday.
Monday, 7/4/11 - 10k plan, Day 17 - 3.67 miles in 50:00 (13:38 pace) - 5 min warmup/cooldown walks @ 3.6, 40 min speed work/jog: 4.4, 4.8mph intervals - 10 min, 10, 5, 10, 5
Hello, under 14 minute miles! What is going on here?! I know the distance isn't there, but it gives me hope that I'll one day be able to do a Disney run and still have time to stop and take pictures!
Tuesday, 7/5/11 - 10k plan, Day 18 - cross-training on air resistance bike - 4.7 miles in 30:00
I've pretty much been skipping the cross-training days on the plan up until now, but I realize that I need to do other exercises lest my running muscles get overdeveloped and start pulling my kneecaps out of line and other lame injuries. (I worry about that one in particular because last week my right knee was cracking and feeling off track.)
I *HATE* our air resistance bike with a passion. It's ancient and ugly, but that doesn't really have anything to do with it. It doesn't matter how slow I pedal (and clearly this was quite slow), I get all sweaty and worn out. And my butt always hurts the next day, even though we installed one of those huge padded bike seats on it. I didn't really put much effort into this, I just pedaled at a very comfortable pace and read a book (paranormal romance novel, actually...one of my many guilty pleasures) rather than using the moving handles on the bike.
Wednesday, 7/6/11 - 10k plan, Day 19 - 3.62 miles in 50:00 (13:49 pace) - 5 min warmup/cooldown walks @ 3.7, 40 min jog/incline work @ 4.5
I've been bumping my speed up by a tenth of a mile per hour each week recently. I may hang at 4.5mph for a while, I'm not really sure yet. I was supposed to do 6x100m at the end of this run but I spaced it.
Friday, 7/8/11 - 10k plan, Day 20 - 5.52 miles in 1:15:00 (13:35 pace) - 5 min warmup/cooldown walks @ 3.7, 60 min jog/incline work @ 4.5, 4x100m @ 5.3
For anyone that may be keeping track - ok, who am I kidding, it's just me - I jogged 4.5 miles without stopping this evening! That's like...over 1/3 of a half marathon! :P It was not easy though...I was at our local casino today - I came home with more $$ than I arrived with, don't worry! I was using freebie credits to play - and ate at the buffet for a late lunch/early dinner and am now aware that I should never eat heavy on the day of a long run, regardless of how long I wait in between eating and exercise. I seriously pondered throwing up multiple times during my time on the treadmill. It didn't happen, but I have a feeling one day it's going to as my runs keep getting longer.
Speaking of marathons, I've been thinking about how unrealistic Disney is in my current financial situation (no job and all). BUT the first-ever Indianapolis Women's Half Marathon is coming up right here in Indy on Labor Day weekend! I know that's really soon, but I am seriously debating registering. The time limit is 4.5 hours, which is a 20+ min/mile pace...I do believe I could leisurely walk the entire thing and still finish in time as long as I didn't collapse or anything. I'd like to run some of it, but running the whole thing would not be realistic right now. What do ya think? Anyone interested in joining me? I can offer you a twin size bed or queen size air mattress here at my parental units' house for accommodations!
Monday, 7/4/11 - 10k plan, Day 17 - 3.67 miles in 50:00 (13:38 pace) - 5 min warmup/cooldown walks @ 3.6, 40 min speed work/jog: 4.4, 4.8mph intervals - 10 min, 10, 5, 10, 5
Hello, under 14 minute miles! What is going on here?! I know the distance isn't there, but it gives me hope that I'll one day be able to do a Disney run and still have time to stop and take pictures!
Tuesday, 7/5/11 - 10k plan, Day 18 - cross-training on air resistance bike - 4.7 miles in 30:00
I've pretty much been skipping the cross-training days on the plan up until now, but I realize that I need to do other exercises lest my running muscles get overdeveloped and start pulling my kneecaps out of line and other lame injuries. (I worry about that one in particular because last week my right knee was cracking and feeling off track.)
I *HATE* our air resistance bike with a passion. It's ancient and ugly, but that doesn't really have anything to do with it. It doesn't matter how slow I pedal (and clearly this was quite slow), I get all sweaty and worn out. And my butt always hurts the next day, even though we installed one of those huge padded bike seats on it. I didn't really put much effort into this, I just pedaled at a very comfortable pace and read a book (paranormal romance novel, actually...one of my many guilty pleasures) rather than using the moving handles on the bike.
Wednesday, 7/6/11 - 10k plan, Day 19 - 3.62 miles in 50:00 (13:49 pace) - 5 min warmup/cooldown walks @ 3.7, 40 min jog/incline work @ 4.5
I've been bumping my speed up by a tenth of a mile per hour each week recently. I may hang at 4.5mph for a while, I'm not really sure yet. I was supposed to do 6x100m at the end of this run but I spaced it.
Friday, 7/8/11 - 10k plan, Day 20 - 5.52 miles in 1:15:00 (13:35 pace) - 5 min warmup/cooldown walks @ 3.7, 60 min jog/incline work @ 4.5, 4x100m @ 5.3
For anyone that may be keeping track - ok, who am I kidding, it's just me - I jogged 4.5 miles without stopping this evening! That's like...over 1/3 of a half marathon! :P It was not easy though...I was at our local casino today - I came home with more $$ than I arrived with, don't worry! I was using freebie credits to play - and ate at the buffet for a late lunch/early dinner and am now aware that I should never eat heavy on the day of a long run, regardless of how long I wait in between eating and exercise. I seriously pondered throwing up multiple times during my time on the treadmill. It didn't happen, but I have a feeling one day it's going to as my runs keep getting longer.
Speaking of marathons, I've been thinking about how unrealistic Disney is in my current financial situation (no job and all). BUT the first-ever Indianapolis Women's Half Marathon is coming up right here in Indy on Labor Day weekend! I know that's really soon, but I am seriously debating registering. The time limit is 4.5 hours, which is a 20+ min/mile pace...I do believe I could leisurely walk the entire thing and still finish in time as long as I didn't collapse or anything. I'd like to run some of it, but running the whole thing would not be realistic right now. What do ya think? Anyone interested in joining me? I can offer you a twin size bed or queen size air mattress here at my parental units' house for accommodations!
Friday, July 1, 2011
Obligatory workout log post
I logged 41 miles in the month of June! Over a mile a day on average...for someone who was essentially sedentary only a few months ago I think that's pretty good!
This week's workouts:
This week's workouts:
Saturday, 6/25/11 - 10k plan, Day 13 - 3.2 miles in 45:00 (14:04 pace) - 5 min warmup/cooldown walks @ 3.5, jog/speed work: 10 min @ 4.3, 8 min @ 4.7, 2 min @ 4.3, 8 min @ 4.7, 7 min @ 4.3
Getting faster...
Sunday, 6/26/11 - Zumba+Abs class, 1 hr
Again there weren't a lot of people in class, and there were 2 ladies who stood in the back of the room and talked the entire time until we did abs at the very end. What is up?
Tuesday, 6/28/11 - 10k plan, Day 14 - 3.49 miles in 50:00 (14:19 pace) - 5 min warmup/cooldown walks @ 3.6, 40 min jog/incline intervals: 2.5 min incline @ 4.4, 5 min flat @ 4.3
Wednesday, 6/29/11 - 10k plan, Day 15 - 5.26 miles in 1:15:00 (14:15 pace) - 10 min walk @ 3.6, 50 min jog @ 4.4, 10 min walk @ 3.6, 4x100m strides @ 5.2
This was pretty heinous...the dreaded side stitch struck a few times. Also I noticed over the course of the week that my right knee has been popping and almost feels as if it's off track, if that makes any sort of sense. During this run it started aching, so I iced it immediately after I was done cooling down and stretching. It stopped hurting after that evening but is still popping. *frowny face*
Friday, 7/1/11 - 10k plan, Day 16 - 2.8 miles in 40:00 (14:17 pace) - 5 min warmup/cooldown walks @ 3.6, 30 min jog @ 4.4
Believe it or not the treadmill started stuttering AGAIN just as I tried to start this one. Had to have my dad help tighten the belt on the motor like the repair guy showed us. Seriously, it's been less than a week since he was here. Temporary fixes that we have to take the damn thing apart to perform every time - that's just not gonna cut it. I may be giving up on it and running outside soon, in which case I will probably have to backtrack on my training and/or get a Garmin to help with pacing. The middle of summer in the Midwest is not what I would call ideal running conditions...boooo.
Friday, June 24, 2011
Why is everything breaking?!
The cable was out from Monday morning to Thursday afternoon. My tv (old school tv, not flatscreen) has gone wonky in one corner, and the color is all off. And, the worst...the treadmill is broken again! The belt seems to run smoothly, but once someone gets on it, it's all you can do to stay on and not be thrown when it jerks randomly. Repair guy is coming tomorrow. We already did this back in March for the exact same problem! Replaced parts and everything. I need my treadmill!
Okay, done whining. Workouts for this past week:
Saturday, 6/18/11 - 10k plan, Day 11 - 3.14 miles in 45:00 (14:19 pace) - 5 min warmup/cooldown walk @ 3.5, tempo jog - 10 min @ 4.3, 15 min @ 4.5, 10 min @ 4.3
15 minutes at 4.5! Still slow, but I'm getting faster!! And another 5k distance in under 45 minutes.
Sunday, 6/19/11 - Zumba+Abs class, 1 hr
There were only 5 people in class. Only reason I can come up with: it was raining and no one wanted to leave their house and get their butts to the gym. Ah well, it was fun anyway! The ab workout was killer though...I really cannot do planks to save my life.
Tuesday, 6/21/11 - 10k plan, Day 12 - 4.78 miles in 1:10:00 (14:38 pace) - 10 min walk @ 3.5, 45 min run @ 4.3, 10 min walk @ 3.5, 4x100m strides @ 5.1
45 minutes! My longest one yet. And I jogged in between my strides rather than walking. Progress!
Rather than drinking water, I tried some G2 since this was a "long" run. I didn't have any nausea issues, so maybe that helped.
It was Tuesday that I noticed the treadmill was really starting to jerk. I noticed it before, but tightened the belt and it got a bit better so I wasn't terribly concerned. But I told my dad about it, and went to show him the issue and practically got thrown off the thing. So no more treadmill this week...
Wednesday, 6/22/11 - 3.2 miles in ~44:40 (13:57 pace) - lots of alternating walking and jogging
Went to the local park which has a running/biking path of 1.6 miles. I did 2 loops. This should have been 30 minutes straight of jogging on my 10k plan, but I really failed to pace myself and just couldn't keep it up. I ended up alternating walking and jogging each time a new song started on my mp3 player after the first 10 minutes of jogging. Whenever I decide to regularly run outdoors, I'm definitely going to have to get a Garmin or something of that nature that can tell me my pace. On this run, my pace was faster than ever, even though I walked half the time, so I was definitely jogging way too fast. Not maintainable at all for me.
Funny story...I used G2 during my park run. Seemingly unrelated: I'm a mouth-breather when I work out. Yucky dry mouth + bright blue sports drink = blue teeth. I didn't realize this until I was in the car to head home. I smiled at almost everyone I passed on the running path. Whoops.
No workout yesterday or today because the repair guy was supposed to come today for the treadmill and I figured I'd be able to use it by now, but then he rescheduled.
Lastly for today, here's my dinner from last night:
Okay, done whining. Workouts for this past week:
Saturday, 6/18/11 - 10k plan, Day 11 - 3.14 miles in 45:00 (14:19 pace) - 5 min warmup/cooldown walk @ 3.5, tempo jog - 10 min @ 4.3, 15 min @ 4.5, 10 min @ 4.3
15 minutes at 4.5! Still slow, but I'm getting faster!! And another 5k distance in under 45 minutes.
Sunday, 6/19/11 - Zumba+Abs class, 1 hr
There were only 5 people in class. Only reason I can come up with: it was raining and no one wanted to leave their house and get their butts to the gym. Ah well, it was fun anyway! The ab workout was killer though...I really cannot do planks to save my life.
Tuesday, 6/21/11 - 10k plan, Day 12 - 4.78 miles in 1:10:00 (14:38 pace) - 10 min walk @ 3.5, 45 min run @ 4.3, 10 min walk @ 3.5, 4x100m strides @ 5.1
45 minutes! My longest one yet. And I jogged in between my strides rather than walking. Progress!
Rather than drinking water, I tried some G2 since this was a "long" run. I didn't have any nausea issues, so maybe that helped.
It was Tuesday that I noticed the treadmill was really starting to jerk. I noticed it before, but tightened the belt and it got a bit better so I wasn't terribly concerned. But I told my dad about it, and went to show him the issue and practically got thrown off the thing. So no more treadmill this week...
Wednesday, 6/22/11 - 3.2 miles in ~44:40 (13:57 pace) - lots of alternating walking and jogging
Went to the local park which has a running/biking path of 1.6 miles. I did 2 loops. This should have been 30 minutes straight of jogging on my 10k plan, but I really failed to pace myself and just couldn't keep it up. I ended up alternating walking and jogging each time a new song started on my mp3 player after the first 10 minutes of jogging. Whenever I decide to regularly run outdoors, I'm definitely going to have to get a Garmin or something of that nature that can tell me my pace. On this run, my pace was faster than ever, even though I walked half the time, so I was definitely jogging way too fast. Not maintainable at all for me.
Funny story...I used G2 during my park run. Seemingly unrelated: I'm a mouth-breather when I work out. Yucky dry mouth + bright blue sports drink = blue teeth. I didn't realize this until I was in the car to head home. I smiled at almost everyone I passed on the running path. Whoops.
No workout yesterday or today because the repair guy was supposed to come today for the treadmill and I figured I'd be able to use it by now, but then he rescheduled.
Lastly for today, here's my dinner from last night:
- Nature's Own Whole Grain sandwich thin - 2pp
- Boca Spicy Chik'n Patty - 4pp
- blue cheese dressing, 1 tsp - 1pp
- extra hot sauce, red onion, pickle - 0pp
- Ore Ida Sweet Potato Fries, 1 serving - 4pp
- grapes, 1/2 cup - 0pp
- Fanta Zero - 0pp
Weight Watchers PointsPlus total for dinner: 11
Yes I eat on a tv tray. Don't judge me.
The big pink thing is my Bubba Keg. 34 oz, filled with water. I also frequently use a purple Nalgene bottle. I drink a gallon or more a day usually.
I'm going to try to keep posting meals and recipes from time to time, hopefully the ideas will be helpful to someone! :)
Saturday, June 18, 2011
A wee bit frustrated
Workouts for the past week...I left off at Monday's run.
Tuesday, 6/14/11 - 10k plan, Day 9 - 2.37 miles in 35:00 (14:44 pace) - 5 min warmup/cooldown walks@ 3.5mph, 25 min jog @ 4.3
I had a rest day scheduled on Wednesday, but I got bored and felt like I needed to do *something*, so I browsed the exercise videos on demand on cable.
Wednesday, 6/15/11 - Yoga video, 15 min
I enjoyed some of the exercises, but planks can kiss my ass. I must have done them sort of correctly in the millisecond that I could hold them, because I was feeling it in my abs the next day.
Thursday, 6/16/11 - 10k plan, Day 10 - 3.05 miles in 45:00 (14:44 pace) - 5 min warmup/cooldown walks @ 3.5, 35 min jog w/ incline intervals: 2.5 min incline @ 4.3, 5 min flat @ 4.2
I took a break on Friday because I'd checked the scale and was getting a bit discouraged.
And now, on to today's weigh in!
I did better than I have in weeks, possibly months, with exercise and staying right around my daily allowance on points this week. I know 'a loss is a loss' is a great mantra, and I try to remember it, but given my dedication in the past week I really expected it to be a little more.
Weigh in: Saturday, 6/18/11 - 208.8 - 1.4 lbs lost, 41.4 total
I know over a pound in a week is great, but I'm confused. In weeks when I haven't been on plan at all (namely right after I got back from vacation), I lost 4 pounds...two weeks in a row! And when I really try it's 1.4. Meh. It leads me to think that I should be using some of my 'extra' activity/weekly points. So I'll try to do that in the coming week and see where it gets me!
Tuesday, June 14, 2011
Beast mode!
There was this guy on Extreme Makeover: Weight Loss Edition last week who kept saying he was on 'beast mode' when he was working his butt off and doing really well. I've decided I like the phrase, and that it applies well to this week because I'm doing awesome!I've been tracking everything and making good decisions. A preview step on the scale today shows that I should get rid of my gain and then some. I've also put all my workouts for the week into my tracker already to give me a little more incentive to finish them all and earn those activity points (49 total for the week!).
I worked out on Thursday and Friday so I gave myself a rest day on Saturday, which is the first day of my Weight Watchers week.
Sunday was Zumba day!!! It had been over a month since my last class. Out of town for two weeks, busy with yardwork the next, then class was cancelled for Memorial Day weekend, and last weekend I was just off plan and didn't really have a good excuse. This week there was a substitute instructor, and she kicked our butts! She was very big on isolating one area of the body for a whole song. I am still hurting today! Shoulders and quads mostly.
Sunday, 6/12/11 - Zumba class, 1 hr
I was a bit confused while at the class, because there was a girl behind me who was NOT into it. She looked fairly thin and fit, but she was barely moving in the way the instructor was asking us to and just looked bored. She half-assed it the whole time. The instructor even went right up to her and stood in front of her to get her to shake it, and she would have none of it. I don't understand why one would pay for an exercise class and then not even try to work out. Not to mention Zumba is supposed to be fun! I may be drenched in sweat, and my chub is jiggling all over the place, but I'm smiling most of the time I'm in there!
Moving on...I was absolutely dreading Monday's scheduled run, but I did it!
Monday, 6/13/11 - 10k plan, Day 8 - 4.33 miles in 1:05:00 (15:00 pace) - incline work - 10 min walk @ 3.5, 40 min jog @ 4.2, 10 min walk, 4x100m strides @ 5.1
When my training calls for incline work, I've settled on 5 minutes flat, 2.5 minutes incline on the treadmill. I've tried 5 flat/5 incline intervals and I end up having to walk because I get winded during the incline portions. I alternate the inclines between 3-5%. More daunting than the incline work itself was the fact that I was supposed to jog for 40 minutes straight! Logically, I knew my body could do it - I've done 35, why not 40? But it was still intimidating. I did have an unexpected stop for about a minute right in the middle, because I was toweling off my face while jogging and lost an earring. I wanted to make sure to find it so it didn't get stuck in the works of the treadmill, but once I did I was right back to work.
I have another (much shorter) run scheduled today, and then I'll have another rest day on Wednesday.
I've been having an issue when I push myself past 'normal' during my workouts, like I did last night. Maybe anybody who's reading that is a fitness guru or has experience with running/cardio can help me. I feel fine right after, tired, but fine...then about an hour later I am intensely nauseated. I thought I was gonna lose it last night, I ended up just laying down while sucking on peppermint and going to sleep because doing anything just made me want to vomit. It's happened to me a couple times before; I don't know if I'm depleting myself by sweating so much or what. Any ideas?
Sunday, June 12, 2011
I'm still alive!
I know everyone was worried. ;)
I never posted weigh-in from last week, so I'll do that and yesterday's right now:
Weigh in: Saturday, 6/4/11 - 209.4 - 1 lb lost, 40.8 total
Weigh in: Saturday, 6/11/11 - 210.2 - 0.8 lb gain
I had my bad few days before the first weigh in, and then the few directly after it I still wasn't on track, so the last couple weigh-ins were a wash. I did get my next 5 pound loss star sticker for losing 40.
As of yesterday I am cracking down on my nonsense and will be tracking everything! I've also started tracking bottles of water (about 16 oz) rather than cups (8 oz) on my Weight Watchers etools. It has 8 check boxes on the tracker I'm trying to drink a gallon of water every day, so that's 8 bottles - works out well.
Here are my recent workouts:
Tuesday, 6/7/11 - 10k plan, Day 5 - 1.97 miles in 30:00 (15:11 pace) - 5 min warmup/cooldown walks @ 3.4, 20 min jog @ 4.2
Thursday, 6/9/11 - 10k plan, Day 6 - 2.68 miles in 40:00 (14:54 pace) - 5 min warmup/cooldown walks @ 3.5, incline work/jog @ 4.2
Friday, 6/10/11 - 10k plan, Day 7 - 3.16 miles in 45:00 (14:14 pace) - 5 min warmup walk @ 3.5, 30 min jog @ 4.3, 6x100m strides @ 5.1
I did 5k in under 45 minutes! Pleased with myself on that one.
I'm trying to increase my speed a tiny bit. I get a little discouraged because one of my ultimate goals is to run a Disney half marathon, and they require a 16 min/mile pace. I can barely keep up a 14-15 min pace for more than half an hour or so. I won't even consider signing up for a race at this point first off because I don't have the funds, but mainly because the last thing I want to do is pay all those entry fees and not even get a medal because I didn't finish! Once I get through this 10k program I'll probably move on to a half marathon plan to see if I can even cope with the distance.
I never posted weigh-in from last week, so I'll do that and yesterday's right now:
Weigh in: Saturday, 6/4/11 - 209.4 - 1 lb lost, 40.8 total
Weigh in: Saturday, 6/11/11 - 210.2 - 0.8 lb gain
I had my bad few days before the first weigh in, and then the few directly after it I still wasn't on track, so the last couple weigh-ins were a wash. I did get my next 5 pound loss star sticker for losing 40.
As of yesterday I am cracking down on my nonsense and will be tracking everything! I've also started tracking bottles of water (about 16 oz) rather than cups (8 oz) on my Weight Watchers etools. It has 8 check boxes on the tracker I'm trying to drink a gallon of water every day, so that's 8 bottles - works out well.
Here are my recent workouts:
Tuesday, 6/7/11 - 10k plan, Day 5 - 1.97 miles in 30:00 (15:11 pace) - 5 min warmup/cooldown walks @ 3.4, 20 min jog @ 4.2
Thursday, 6/9/11 - 10k plan, Day 6 - 2.68 miles in 40:00 (14:54 pace) - 5 min warmup/cooldown walks @ 3.5, incline work/jog @ 4.2
Friday, 6/10/11 - 10k plan, Day 7 - 3.16 miles in 45:00 (14:14 pace) - 5 min warmup walk @ 3.5, 30 min jog @ 4.3, 6x100m strides @ 5.1
I did 5k in under 45 minutes! Pleased with myself on that one.
I'm trying to increase my speed a tiny bit. I get a little discouraged because one of my ultimate goals is to run a Disney half marathon, and they require a 16 min/mile pace. I can barely keep up a 14-15 min pace for more than half an hour or so. I won't even consider signing up for a race at this point first off because I don't have the funds, but mainly because the last thing I want to do is pay all those entry fees and not even get a medal because I didn't finish! Once I get through this 10k program I'll probably move on to a half marathon plan to see if I can even cope with the distance.
Monday, May 30, 2011
"When you wish upon a star..."
Wednesday, 5/25/11 - PALA 10k plan, Day 2 - 2.6 miles in 40:00 (15:23 pace) - 5 min warmup/cooldown walks @ 3.4, incline work @ 4.2 w/ a couple walk breaks
Friday, 5/27/11 - PALA 10k plan, Day 3 - 2.67 miles in 40:00 (15:00 pace) - 5 min warmup/cooldown walks @ 3.4, 30 min jog @ 4.2
Sunday, 5/29/11 - PALA 10k plan, Day 4 - 3.94 miles in 60:00 (15:14 pace) - 10 min walk @ 3.4, 35 min jog @ 4.2, 10 min walk, 4x100 strides @ 5.0
Sunday was pretty tough. I'd been out in the sun on Saturday and Sunday gardening...being in the heat is draining in itself, but my hamstrings were also complaining from the constant bending that yardwork calls for. I pushed through it, and was rewarded with some killer nausea a little afterward. I think it was due to dehydration...I got in my normal amount of water for the day, but I should have consumed a lot more considering how I sweat while I was outside, and then of course while I was jogging.
I was planning on going to Zumba on Sunday instead of jogging, but the instructor emailed saying it was cancelled, probably due to the holiday. Hopefully next weekend I'll get to class...it's been a month!
Monday, May 23, 2011
Activities!
Weight Watchers has been plugging the Walk It Challenge, which is a 6 week program to encourage folks to get moving and walk a 5k. I didn't participate in their training program since I can easily walk that far already, but I did go with my WW leader and a couple other ladies from my meeting on a walk around the neighborhood to complete the 5k. We get a charm for our keychains for stepping up to the challenge...hopefully we'll get those next week so I can post a picture. We kept a pretty decent pace considering we stopped to chat and had to wait for cars to pass to cross the street and whatnot.
Saturday, 5/21/11 - walked ~3 miles in ~53:00
On Sunday I did some yardwork - trimming bushes with the electric hedgetrimmer and some manual clippers. I earned a couple activity points. I also apparently got a mad workout on my forearms because they are sore today! That powertool is heavy!
I debated going to Zumba, but I was wiped from being out in the sun working. Ended up going to a late lunch with the parents and didn't get back home until after class start time, anyway. Hopefully next week!
Today I finally got myself back on the treadmill. I decided to restart my 10k training program, since I haven't run for distance in about 3 weeks.
Monday, 5/23/11 - PALA 10k plan, Day 1 - 1.97 miles in 30:00 (15:15 pace) - 5 min warmup/cooldown walks @ 3.4mph, 20 min jog @ 4.2
It wasn't too bad...really sweaty as usual, but not abnormally out of breath. I could tell my legs aren't used to running for more than a few minutes at a time right now, but I got through it fine.
I'm starting to think about my loose skin, and how I need to be filling it back out with toned muscle. These batwings need to diminish ASAP - not cute. I hope it's not *too* unsightly when I get to the end of all this. On the bright side, when I have babies I shouldn't get any extra stretch marks because I have them all over already! Ha.
Saturday, 5/21/11 - walked ~3 miles in ~53:00
On Sunday I did some yardwork - trimming bushes with the electric hedgetrimmer and some manual clippers. I earned a couple activity points. I also apparently got a mad workout on my forearms because they are sore today! That powertool is heavy!
I debated going to Zumba, but I was wiped from being out in the sun working. Ended up going to a late lunch with the parents and didn't get back home until after class start time, anyway. Hopefully next week!
Today I finally got myself back on the treadmill. I decided to restart my 10k training program, since I haven't run for distance in about 3 weeks.
Monday, 5/23/11 - PALA 10k plan, Day 1 - 1.97 miles in 30:00 (15:15 pace) - 5 min warmup/cooldown walks @ 3.4mph, 20 min jog @ 4.2
It wasn't too bad...really sweaty as usual, but not abnormally out of breath. I could tell my legs aren't used to running for more than a few minutes at a time right now, but I got through it fine.
I'm starting to think about my loose skin, and how I need to be filling it back out with toned muscle. These batwings need to diminish ASAP - not cute. I hope it's not *too* unsightly when I get to the end of all this. On the bright side, when I have babies I shouldn't get any extra stretch marks because I have them all over already! Ha.
Friday, April 29, 2011
Zzzzz
I am dog tired, so I'll make this short.
Wednesday, 4/27/11 - PALA 10k plan, Day 6 - 2.61 miles in 40:00 (15:18 pace) - incline work
Friday, 4/29/11 - PALA 10k plan, Day 7 - 7.5 miles in 02:10:05 (17:20 pace)
Today was meant to be a crosstraining day. I ended up putting on a long movie, jogging about 10 minutes and just walking the rest of the time, none of which is considered crosstraining. Meh, oh well.
It was over 12k total, so I think it's safe to say I could finish a 10k race without falling over...though maybe not without being swept, heh.
Weigh in tomorrow morning, I hope that really long walk will do me some good on the scale!
Wednesday, 4/27/11 - PALA 10k plan, Day 6 - 2.61 miles in 40:00 (15:18 pace) - incline work
Friday, 4/29/11 - PALA 10k plan, Day 7 - 7.5 miles in 02:10:05 (17:20 pace)
Today was meant to be a crosstraining day. I ended up putting on a long movie, jogging about 10 minutes and just walking the rest of the time, none of which is considered crosstraining. Meh, oh well.
It was over 12k total, so I think it's safe to say I could finish a 10k race without falling over...though maybe not without being swept, heh.
Weigh in tomorrow morning, I hope that really long walk will do me some good on the scale!
Tuesday, April 26, 2011
Still playing catch-up
I left off at my last weigh-in, which was Saturday morning.
That afternoon was more 10k training.
Saturday, 4/23/11 - PALA 10k plan, Day 4 - 3.94 miles in 60:00 (15:14 pace) - 10 min walk @ 3.4mph, 35 min jog @ 4.2, 10 min walk again, followed by 4x100m strides @ 5.0
35 minutes! My longest jog ever! I'll be saying that a lot in the coming weeks if I stick to this training plan. That's almost 2 1/2 miles. Getting closer to 5k distance.
As for the strides, those are defined as running strong and relaxed for a short distance. Not sprinting, but faster than you'd run on long distances. The plan says to jog for 30 seconds in between each 100m, but I chose to walk at my normal pace instead, since jogging isn't exactly easy for me and I was tired!
I also spent some time on Saturday afternoon potting tomato plants, peppers, and various herbs. The combination of bending over repeatedly to do this and running 2 days in a row had my hamstrings pretty upset with me!
Sunday, 4/24/11 - Zumba+Abs class, 1 hr
My first time at Zumba! It was fun, but definitely no joke when you're as out of shape as I am. I was absolutely drenched by the end of it. A fair portion of the dance moves involve squatting in some capacity, and I was definitely feeling it since my hammies were already hurting from the day before. Once we cooled down from the dancing we did a short ab workout on the floor...thinking I may need to get a yoga mat now because I don't really like the idea of using the gym mats - yuck. I plan on going back next Sunday; class is $5 at the Gold's Gym by my house, and I don't have to be a member to attend! Yippee!
Monday, 4/25/11 - PALA 10k plan, Day 5 - 2 miles in 30:00 (15:00 pace) - 5 min warmup/cooldown walks @ 3.4, 20 min jog @ 4.3
It took some willpower to get this one done. First of all, I had the brilliant idea of not eating anything before working out that day. I don't know how some folks can work out first thing in the morning without putting anything in their bellies. I feel like I can't put forth as much effort because I have no energy! My ideal food+workout combination is to eat something kind of light and then wait an hour or two to do cardio.
Second, Zumba seriously kicked my ass the day before, without me even knowing it. My entire lower back and my shoulders were screaming when I got out of bed! I understand the back - lots of hip wiggling while dancing causes all those muscles around the waist to work. But why the heck did my shoulders hurt? Soooo out of shape. Add to that my still-sore hamstrings and it was definitely a treadmill session where the whole time I stared at the clock, wishing to be done.
And so ends the catching up!
No cardio today - I've done 4 days in a row! I may pick up my dumbbells and do some arm work later, not sure yet.
My daily scale-jumping is starting to wear on my nerves. After doing so poorly last week, but staying at essentially the same weight, I've cracked down and have been tracking everything now. But I'm halfway through my week and I'm heavier than at weigh-in! Grrrrr...
I'll leave you with a pic of today's lunch: 1/2 teriyaki-marinated grilled chicken breast, grilled veggies (grape tomatoes, red onion, red & green bell pepper, mushroom) & pineapple, and 1/2 cup of chicken-flavored Rice-a-Roni. This was leftover from dinner this weekend. So yummy, and only 8 PointsPlus for this giant plate!
That afternoon was more 10k training.
Saturday, 4/23/11 - PALA 10k plan, Day 4 - 3.94 miles in 60:00 (15:14 pace) - 10 min walk @ 3.4mph, 35 min jog @ 4.2, 10 min walk again, followed by 4x100m strides @ 5.0
35 minutes! My longest jog ever! I'll be saying that a lot in the coming weeks if I stick to this training plan. That's almost 2 1/2 miles. Getting closer to 5k distance.
As for the strides, those are defined as running strong and relaxed for a short distance. Not sprinting, but faster than you'd run on long distances. The plan says to jog for 30 seconds in between each 100m, but I chose to walk at my normal pace instead, since jogging isn't exactly easy for me and I was tired!
I also spent some time on Saturday afternoon potting tomato plants, peppers, and various herbs. The combination of bending over repeatedly to do this and running 2 days in a row had my hamstrings pretty upset with me!
Sunday, 4/24/11 - Zumba+Abs class, 1 hr
My first time at Zumba! It was fun, but definitely no joke when you're as out of shape as I am. I was absolutely drenched by the end of it. A fair portion of the dance moves involve squatting in some capacity, and I was definitely feeling it since my hammies were already hurting from the day before. Once we cooled down from the dancing we did a short ab workout on the floor...thinking I may need to get a yoga mat now because I don't really like the idea of using the gym mats - yuck. I plan on going back next Sunday; class is $5 at the Gold's Gym by my house, and I don't have to be a member to attend! Yippee!
Monday, 4/25/11 - PALA 10k plan, Day 5 - 2 miles in 30:00 (15:00 pace) - 5 min warmup/cooldown walks @ 3.4, 20 min jog @ 4.3
It took some willpower to get this one done. First of all, I had the brilliant idea of not eating anything before working out that day. I don't know how some folks can work out first thing in the morning without putting anything in their bellies. I feel like I can't put forth as much effort because I have no energy! My ideal food+workout combination is to eat something kind of light and then wait an hour or two to do cardio.
Second, Zumba seriously kicked my ass the day before, without me even knowing it. My entire lower back and my shoulders were screaming when I got out of bed! I understand the back - lots of hip wiggling while dancing causes all those muscles around the waist to work. But why the heck did my shoulders hurt? Soooo out of shape. Add to that my still-sore hamstrings and it was definitely a treadmill session where the whole time I stared at the clock, wishing to be done.
And so ends the catching up!
No cardio today - I've done 4 days in a row! I may pick up my dumbbells and do some arm work later, not sure yet.
My daily scale-jumping is starting to wear on my nerves. After doing so poorly last week, but staying at essentially the same weight, I've cracked down and have been tracking everything now. But I'm halfway through my week and I'm heavier than at weigh-in! Grrrrr...
Last week
I keep meaning to update, and then inevitably something distracts me and I forget. So it's been over a week. Whoopsies! I'll put last week's workouts and weigh in on this post, and then make a new one for this week.
I didn't work out at all for nearly 2 weeks. No excuse is good enough, but I was sick and then had that really stressful week and just couldn't get motivated. This first day back to it was rough!
Monday, 4/18/11 - PALA 10k plan, Day 1 - 2 miles in 30:06 (15:03 pace) - 5 min warmup/cooldown walks, 20 min jog
I've started a new running training plan for 10k distance. I'm really thinking about doing a half marathon sometime in the next year, so I need to up my distance. 10k just seemed like the next logical step. I still can't quite jog an entire 5k yet, but I'm getting there! The training program I'm using is from Active Trainer in conjunction with the President's Fitness Challenge/Presidential Active Lifestyle Award, and is available here. It's free to use, you just have to make an account. It suggests 4 days a week of activity, some of which are designated as cross-training.
Wednesday, 4/20/11 - PALA 10k plan, Day 2 - 2 miles in 40:00 (16:00 pace) - set treadmill for rolling inclines between 3-5%
This day was tough because the treadmill was on a constant incline; I slowed to a walk a few times. The 10k plan specifies on which days you should do a hilly course. I wish there was a way to have the treadmill do a downhill slope and not just uphill, heh.
Friday, 4/22/11 - PALA 10k plan, Day 3 - 2.68 miles in 40:00 (14:55 pace) - 5 min warmup/cooldown walks @ 3.4mph, 30 min jog @ 4.2
This was the first time I've ever jogged for half an hour straight! That's over 2 miles! I was one of those kids in gym class who walked the mile when we had to do it...and now, even being nearly 60 pounds overweight, I can jog for 2 miles! Woot!
Now on to the weigh in. I will say, this week was not good food-wise. I did get back on the wagon as far as exercise goes, but I barely tracked anything I ate, and my water intake and fruit/veg were not on par. With that, and the fact that I lost nearly 6 lbs the week before, I was fully prepared to gain a bit...
Weigh in: Saturday, 4/23/11 - 219.2 - 0.2 lbs lost, 31 lbs total
...But somehow I didn't! I don't know if I'd refer to this as 'losing', more maintaining, but I am 100% okay with that.
I'll catch up from Saturday afternoon until now later today! :)
I didn't work out at all for nearly 2 weeks. No excuse is good enough, but I was sick and then had that really stressful week and just couldn't get motivated. This first day back to it was rough!
Monday, 4/18/11 - PALA 10k plan, Day 1 - 2 miles in 30:06 (15:03 pace) - 5 min warmup/cooldown walks, 20 min jog
I've started a new running training plan for 10k distance. I'm really thinking about doing a half marathon sometime in the next year, so I need to up my distance. 10k just seemed like the next logical step. I still can't quite jog an entire 5k yet, but I'm getting there! The training program I'm using is from Active Trainer in conjunction with the President's Fitness Challenge/Presidential Active Lifestyle Award, and is available here. It's free to use, you just have to make an account. It suggests 4 days a week of activity, some of which are designated as cross-training.
Wednesday, 4/20/11 - PALA 10k plan, Day 2 - 2 miles in 40:00 (16:00 pace) - set treadmill for rolling inclines between 3-5%
This day was tough because the treadmill was on a constant incline; I slowed to a walk a few times. The 10k plan specifies on which days you should do a hilly course. I wish there was a way to have the treadmill do a downhill slope and not just uphill, heh.
Friday, 4/22/11 - PALA 10k plan, Day 3 - 2.68 miles in 40:00 (14:55 pace) - 5 min warmup/cooldown walks @ 3.4mph, 30 min jog @ 4.2
This was the first time I've ever jogged for half an hour straight! That's over 2 miles! I was one of those kids in gym class who walked the mile when we had to do it...and now, even being nearly 60 pounds overweight, I can jog for 2 miles! Woot!
Now on to the weigh in. I will say, this week was not good food-wise. I did get back on the wagon as far as exercise goes, but I barely tracked anything I ate, and my water intake and fruit/veg were not on par. With that, and the fact that I lost nearly 6 lbs the week before, I was fully prepared to gain a bit...
Weigh in: Saturday, 4/23/11 - 219.2 - 0.2 lbs lost, 31 lbs total
...But somehow I didn't! I don't know if I'd refer to this as 'losing', more maintaining, but I am 100% okay with that.
I'll catch up from Saturday afternoon until now later today! :)
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