As mentioned previously, I am back in training with the Couch to 5k program. However, what I haven't lately mentioned is the break I took for the past two weeks - first because it was triple-digit hot everyday and then second to acclimate myself to my new semester routine. During that break, we all reveled as I discovered a fascination with trail running.
Here I am in the second week of classes and I'm working out my workout routine. Basically, my running days will be Tuesday, Thursday and Saturdays for the next couple of months. Since Kevin and I are both home by 4 on Tuesdays we've dubbed it Trail Day. Thursdays are neighborhood jog days and Saturday depends on our schedule, but we're always shooting for a trail somewhere.
Today was our first Tuesday Trail Day ...
It was also the first official run I've attempted since Aug. 12. I planned on repeating the last week I completed (Week 3), but accidentally hit the start button for Week 4 and decided, what the heck and gave it a try.
Success!!!
All things were in my favor: the weather was beautiful, the trail was fairly empty, and I had lovely music on the phone. The running itself wasn't so bad either! In fact, it was almost enjoyable. I got a kick out of the random dog that would run across the trail - without an owner in site. Maybe that's how dogs are in the wild?
This week's run routine involves running for 3 minutes, walking 1.5 mins, running 5 minutes then walking 2.5 minutes and repeating for a total of 16 minutes spent running and 18 spent walking (including 5 minute warm up and 5 minute cool down).
I started dragging in the last 2.5 minutes of my final run, but out of the brush came Kevin and Chester as part of their run! They joined me for a bit, but then ran past because I'm a lot slower. Chester was cute, however. I could tell he was torn between staying with me and going with Kevin. In the end he went with the faster choice and I finished my run in blissful solitude.
Kevin and Chester headed my way :)
Seriously, I was alone the rest of the time and loved it. I had calm music in my headphones and just took it all as an active meditation. I didn't stress about how long or how far I was running. I just focused on sidestepping the next rock in my path.
While Kevin finished his run, I chilled my the water fountain and watched the dogs playing with each other. This park - about a 20-minute drive from my house is pretty fantastic. Kevin said he and Chester both had a blast and we're pretty excited to make this part of our weekly routine.
Ok, so this is super duper exciting for me ... FINALLY, I have found a way to love running!
As you know, I've struggled with this. I want to love running, I really do. However, I don't. It's boring and each morning my run just feels like 30 minutes of torture that I endure so that I can feel proud of myself for said torturous endurance the rest of the day. Sure, I feel fantastic after my runs - but I feel miserable during them. Until yesterday.
Kevin and I joined a Meet Up group that goes hiking every other week. We drove about 45 minutes out of the city to a small state park and joined 24 others in a lovely four-mile hike. We took Chester (dog) and had a blast.
About half a mile into the hike, Chester decided he needed to relieve himself. Kevin bagged it up and we left the bag planning to come back at the end of the hike so we wouldn't have to carry the stink package with us. So, after our hike and a lovely little picnic lunch, we rested and went back into the woods to retrieve Chester's doggy bag.
Feeling refreshed, we decided to run the trail. And it was AWESOME! Admittedly, it was a hard run. And I was pretty ashamed when I realized I could barely breathe after running a mere quarter of a mile, but the shame was replaced with joy as I realized how much fun I was having. First off, while running this trail, I felt very in-tune with my surroundings. I wasn't worried about anything but where to put my foot next and whether I was going to fall and roll down a hill to my death. The exhilaration I felt while gravity and my athleticism (ha, yeah right) propelled me down the steep hills was indescribable. My blood was pumping, my lungs were burning, and my face was lit up with delight.
Basically, I loved every second of the hardest run I've ever tried and am not even disheartened by how hard it was (um, hello: wearing pants + full stomach from lunch + already hiked 4 miles that day = exhaustion and lack of energy). I said something to Kevin about the idea of trail running and he said he really enjoyed it, too.
Lucky for us, we live in an area of the country with a lot of trails to run. And we've decided to run them. I visited Active.com today and found a great article about the best trails to run across the country. That, plus my decision to register for an actual train race in the next few months has me very excited for fall and training. (I'm pretty sure this will be a race I run ... or this one ... or both!).
Yes, there is a lot of training ahead of me - and sadly during the week
very little of it will get to be on trails - but I'm excited for weekend
runs. That's right. I'm excited. About running. How awesome is that?
I'm happy to announce my weight this morning was 149.8. I'm back in
the 140s. Five pounds more and I won't be overweight anymore. Ten pounds
and I'll be in new territory. I want new territory!
There are a million thoughts running through my head and none go together to make a lovely blog entry ... so, here are the top three.
1. I'm excited to hear from 4 of the "Ladies (and Gentleman) in Weighting" who are still hanging with me and wanting to get back on track as we head into the second half of this year. I challenge each of you to write a blog entry this week all about your plans for getting back on track. For me, I'm counting my calories each day and running the Couch to 5k program (again).
2. After the morning I had (involving cat pee and fleas - a dreaded 4-letter word in my house), it's a miracle I got out of bed, much less went running. But I did and things are already looking up. Mainly because this means I don't have to run again for almost 48 hours. This morning's run wasn't all that terrible to be honest. I was glad to get out of the house and away from everything that needed doing there. Also, Monday's run felt great during the first two (of eight) intervals. By interval four I was hurting ... and by eight, I wanted to die. Today felt great through interval four, by six I was hurting and by eight I was nauseated. But I didn't want to die so yay!
3. After yesterday's post, I received an email from my aunt full of words of encouragement. She pointed out that everyone is always starting over because things happen in life and we get distracted. "Don't beat yourself up anymore, you have just joined the starting over club." And she's right - except for one thing (I was wrong on this too, so it's not just her). I'm not starting over. I'm starting again and there is a BIG difference in those two ideas. Starting over would mean I was back at the beginning, but I'm not. Mind, body and spirit, I'm not where I was two years ago. I truly thank my aunt for her kind words - and for thinking I'm beautiful no matter what I weight. Love you!
I got to talking with some of the interns at work yesterday and
introduced one to 50n50. She was shocked when I told her how much I used
to weigh. I needed it hear it. I'm sorry to say it, but I needed the reminder of how far I've come in the past two years - how hard I worked and how much success I found. I needed to be reminded that the sacrifices involved are worth it.
Lately, I've been battling issues in my
head because I still think like a fat girl. I still look in the mirror
and find a million flaws in my body.
"You do?" She said to me, shocked. Yes, I do!
Basically,
it comes down to this: I always assumed 150 pounds was a lot smaller
than it is. I thought my legs would no longer rub together
when I ran and that I'd look amazing in a bathing suit. But here I am,
buying Body Glide to prevent chafing and refusing to even try on a swim
suit until my thighs get under control.
If you follow me on Twitter (@50n50), then you know that I started the Couch to 5k (C25k) training program yesterday morning. It's the program I used last fall to get into shape for my first 5k and it worked really well. I mean, I actually ran a continuous 3 miles so that's a win, right? After the Race for the Cure, I trained a couple more weeks with the idea of running a 10k, but I didn't get very far. And since then? Nothing.
And that's where I screwed up. I stopped being active ... So, I'm starting over.
Now, don't go thinking I've suddenly found a piece of me that loves running - because I haven't. But the Couch to 5k program take about 30 mins a day only three times a week and I've decided I can handle doing something I don't really like for a mere 90 minutes a week. I've also been adding in some strength training for 15 minutes on my off days, courtesy of Women's Health.
For yesterday's run, I decided to change how I approach C25K. Usually, I jog it - pacing myself to make sure I have energy for the finish. But a couple of weeks ago, while jogging with Kevin I asked him to look at my form. We decided I run like a fat girl (my words, not his!). I take shorts, clomping steps and roll my hips. I look like I'm lumbering down the road. He suggested I lengthen my stride and run like I'm free, not like I'm carrying the weight of the world.
So, that's how I ran yesterday. No jogging - all running. And I felt free for the first time in a while!!! (Well, until I felt like I was going to die, but that's why I started the program at the beginning).
Plus, I found a piece of me that loves the feeling I get after I run - the feeling of accomplishment, control, and yes, energy. Because of my morning run, I spent yesterday in a great mood.
I spent yesterday being reminded of all that I have done and all that I can do. And I needed that friendly reminder.
Rehab in the Shawnee National Forest
included a backpacking and hiking trip.
Rehab is for quitters. You've heard the joke before, right? Well, for this quitter, rehab was just what I needed.
The week was wonderful. I checked lots of stuff off my To Do list that have been on there for months. I rested, I ate, I was active and I had a generally happy time (except when I got food poisoning - booo). I also addressed a few truths and am ready to be back with a few changes.
First of all, I am only going to weigh myself each week. I know, that's what I've been doing, right? Wrong. I was doing it every day. I would wake up, pee, weigh myself, then drink water and get started with my day. Everything I thought once I was out of bed was about the scale .. and what I'd eaten the day before and how the scale would interpret my efforts. And that's not healthy. I have become obsessed with the scale. There are many theories about using the scale as a guide for progress, and I completely subscribe to those theories. You don't have to define yourself by the scale, but use it as a measure. Weighing once a week, at the most, is recommended, I've read numerous articles about it because there was a time in my life when I refused to weigh myself (and I ended up getting to my largest size). So, because I am still hoping to drop pounds, I won't stop weighing myself. The scale, however, is officially moved from my kitchen, into the linen closet - and there it will remain, unless it's Wednesday morning.
Second, I don't like running. And that's okay. This is a really hard truth for me to face because I always thought I wanted to be a runner. I mean, the women that grace the cover of Runner's World all look so euphoric in their Nikes and tight shorts, in tune with the road and happy to pound the pavement. But ff I liked running, then I would do it more. It's that simple. What isn't simple is my next move. I have to find an activity that enjoy that is healthy, low-cost, and easy to do several times a week. That will be my focus over the next few weeks. I have several activities in mind and I will definitely keep y'all posted as I figure out which is best for me.
Finally, I have to trust myself. For the most part, I eat healthy. But I've been splurging a lot lately and then beating myself up for it. And that has to stop. I wouldn't define my recent habits as binging, but they are clearly signs that 1300 calories a day is beginning to wear me out. I've been doing it for 18 months! But instead of assigning myself a new calorie allowance, I am going to continue NOT counting calories. I wish I could find a nutrient tracker that doesn't count calories, because I want to keep focusing on my fiber, iron, protein, and calcium. But it's time to trust myself for awhile. It's time to relax the rules and have faith in my knowledge of healthy eating.
I promised I would come back with a renewed energy and as proof, I have a fitness appointment tonight at my local gym. I bought a 3-month membership for $20 thanks to Morgan's Deals. I also have a few things planned for the next few months. Spring softball is coming up so I'm looking for a Thursday night league, Abigail and I will be bootcamping it in June (Living Social deal!) and I'm on my search for MY activity. Got any suggestions for me? I'm open to ideas!
When you embark on a weight-loss journey, there are two ways to go about it: 1) eat fewer calories and 2) burn extra calories. Often, people mix these two, but not always. In fact, studies have shown that working out isn't nearly as important as watching your food intake when you want to drop pounds.
When I started on the 50n50 path, I opted not to add exercise until I weighed less than 175 pounds. Because I have had bad knees most of my life, I didn't want to mess them up more by putting pressure on them. It was a good decision.
Enter the 3-Day training when I walked all over Kansas City - almost literally - and loved it, followed by training for my first 5k. Then, I hit my goal weight and shifted my attention to maintenence for a couple of months and that was that.
Now I want to get back into losing weight and it is proving more difficult than I thought. I'm practicing most of the good habits I learned while losing 50 pounds - except one.
I don't exercise.
I hope it's just the weather that is causing this - maintenance began just as winter hit and it's been a doozy - but for some reason, I think there is more to blame.
This is a dark, dirty secret I have been hiding for a couple of months now and I'm ashamed of it. I ashamed that after all this time, I still can't get over how much I dislike physical activity. When it comes to exercise, I just can't seem to get over the hurdle of pain. I know it's going to hurt and I don't wanna feel it. I know I'm going to sweat, and I hate that sticky, icky feeling.
I have all the resources I need - access to the gym at school and a Groupon membership (30 visits in 90 days) to the Golds Gym in my 'hood. But I haven't activated either this year.
I'm supposed to be running a half marathon in SIX WEEKS. So, it's time to get my ass in gear, seriously. Realisitically, there is no way I'll be able to run the entire thing, but there is no reason I should walk to whole thing either.
My 3-Day training and 5k training came with motivation - curing cancer, but the half marathon isn't cause related. I need to find that spark. For some reason, it's easier for me to get off my butt for a cause like breast cancer, but not for my own sake.
This, my ladies, is one question to which I don't have the answer. But, I'm no longer full of excuses ... At least I'm heading in the right direction. I just gotta make sure I pick up the pace.
Did you make any New Year's Resolutions? For me, I set a big goal: This year I will run a half marathon ... on April 10, if I have my druthers.
The funny thing is, after walking 20 miles a day for three days straight last summer, 13.1 miles isn't that intimidating to me. Maybe it should be, since this will involve the move I hate the most: running. But if I learned anything in 2010, I learned that I am capable of doing whatever I set my mind to doing - so long as I plan and prepare adequately.
So, since the race I want to run is in 14 weeks, I've spent this morning coming up with a training plan for the half-marathon. Most of the plans I see online are 10-week plans for people who can run 3 miles without stopping. Because I have only done that once and it was months ago, I figure I need a bit more time.
My plan involves spending the next 4 weeks getting my body back into running shape. This, of course, involves training my brain that running does not mean Death himself is after me and is no need to panic. It involves reminding my heart that it's ok to pound a bit quicker for awhile. And reminding my lungs that they need to work while I run - the entire time.
So, imagine my glee when I saw a 28-day Bootcamp program in my inbox from Sparkpeople. Ladies, I forwarded it to you in case you wanted to join too.
I just finished the video for Day One and, um, yeah. I'm a lot more out-of-shape than I realized! But that's ok. With the 28-Day Bootcamp program, and cardio 5 days a week, I still think I can be running 3 miles by the end of January and then ready to build miles for the half-marathon.
The video was quick and really did get my heart rate going. The dogs, watching the entire time, thought I'd lost my mind and were very concerned. But, I already feel like I accomplished something this year and that's all that matters!
Seriously, check out www.SparkPeople.com if you haven't already. It is GREAT for tracking fitness, counting calories, and reading healthy recipes. If you have joined, post your user name so we can find you! I'm Nallie01 and can use a few more friends on there.
No, this is not a blog about eating beef because anyone that knows me knows THAT blog would just be laughable (haven't eaten beef in over 10 years).
This blog is about beefing up your workout routine. Here's what I learned recently...
I love running every morning but I sometimes feel like its not much of a challenge anymore or I just need something to shake up my routine. I like doing workout videos at home but there's nothing like an early am run and no workout video will replace that.
A friend is taking a 5:45am Boot Camp class every morning. It's an outside, month long, 5-day a week, class that kicks your butt. They run around the local park using everything from curbs, to parking deck stairs to the jungle gym to work every muscle in the their body. They had a "Take a Friend" day recently so I was able to attend for free. I loved it!
However, I don't have the extra $200 a month it costs to take the class. Shucks. But I was able to take some important lessons home with me for free. I've started adding things like push-ups on the park benches, tricep presses on my neighbors retaining walls and curb steps (stepping up and down the curb really fast). These short, quick changes in my routine make the run more interesting, workout more muscles and make my heart work harder....Everyone wins!
I know it seems silly that I had to take a class to learn to do these things. After all, I have done practically every work-out video known to man (or woman, in this case) and could probably teach a few classes myself, but it never occurred to me to translate these various routines to outside.
Add this to the list of conversations I never want to have in the first hour I'm awake ... Who am I kidding. That's on the list of conversations I never want to have again - EVER!
It all came from a HORRIBLE morning run today.
I didn't get my training run in yesterday, so when Kevin mentioned he was going to run a quick mile this morning, I decided to do the same. We left the house at the same time, but went in different directions: Kevin running to the left and me to the right (there is a nasty hill to the left!). I wanted to push my pace, but I knew I couldn't keep up with him.
So, I ran faster than I ever have.
I didn't even make it a full mile before I had to walk. Even my head was in a weird place. Honestly, I thought I was on one street when I stopped, but it turned out to be another. Breathing was hard, I was spitting out phlegm (but not blood apparently) with every other step and my head was pounding.
No more morning running for me! At least not unless I am MUCH more hydrated. It was awful. The walk home seemed to take ages even though it was only .33 miles. I was dizzy, nauseated, and my head began to REALLY pound. I've been coughing ever since and my lungs feel like they were raked across a cheese grater. When I got home, I just laid on the couch and shook while Kevin got me water.
And I think that was the problem: I was running on empty. Though I'd had my usual two cups of water before heading out, it was not enough to fuel my run.
Running is awful for me if I'm not well hydrated. While training for my 5k, the hardest runs were on days when I didn't drink as much water as I normally do. Add to that the physical activity and you see the problem. Breathing was hard, my mouth would go all cotton-y and I would have to spit every few minutes (but it didn't taste like blood!).
I started buying powdered Gatorade to mix up before my runs and the difference was amazing. The spitting stopped almost immediately and the cotton-mouth disappeared too. My muscles felt better during and after. Running first thing in the morning however, means my body is less hydrated (not to mention caffeinated) and able to take on the physical exertion.
While morning runs may not be the best idea for me ... coffee totally is. Please, excuse me.....
This past weekend I realized one of my life's dreams. I ran my first 5k Saturday - I ran that baby from start to finish.
I really don't know how to explain the total and complete joy I felt when I crossed that finish line. It was like I was running from who I used to be and I met the new me for the first time.
The new me is fit, healthy and in shape. The new me can't stop grinning and cheering. The new me wakes up every day ready for an adventure, excited to see what the day will bring. The new me is happy.
After I finished the 5k, Kevin came over to me and said "Now, you're a runner." I almost started crying. Me? The little girl with the crooked knee caps who was diagnosed with arthritis in 5 joints before she was 18 is a runner now?
But I guess it's true. I'm already looking to the next run, a 10k at the end of October. This afternoon I'm heading out on my first training run with the Bridge to 10k training regimen. It's a continuation of the Couch to 5k plan that gave me such success. I'm pushing the time frame a bit - not quite giving myself the full 6 weeks, but that's just because of when the 10k is scheduled.
Most of the work I'm training my body to do isn't physical. After walking 60 miles in three days I know I have the physical strength to run just as far. Instead, I am training my mind to accept the fact that there are no barriers to running anymore.
There has always been a reason why I couldn't run: my knees, my asthma, my weight. But not anymore. Sure, my knees are still better weather predictors than the National Weather Service, but you get used to that. My asthma hasn't been an issue since I quit smoking (go figure), so my weight was the last thing keeping me back. Now, there are simply no reasons why I can't be who I want to be.
As I ready myself for the next run, I'd like to take a moment to introduce myself. My name is Natalie and I'm a runner.
When I was training for the 3-Day, Tuesdays involved a 4-5 mile training walk. It just so happened that there was a route to a gorgeous park just 1.5 miles away and walking around the park was another 1.5 miles. Add in the walk home and I was getting my 4.5 miles (I would usually take a long route home to finish the 5 miles).
Kevin began walking with me on Tuesdays. He brought Chester and when we got to the park, they would go running one direction while I walked the other. We would meet back up and walk home. I loved walking with him and that time together was a great way to talk about things without the usual distractions.
Since the 3-Day, the walking has stopped. I am on a new training regimen that is short and the intervals make it hard for Kevin to join. He's come with me a couple of times, but it just didn't work. In fact, last Tuesday he went to the gym instead of holding off on his workout so we could go together. I was pretty upset, to say the least, because I really did look forward to Tuesdays with Kevin.
This Tuesday, lesson learned on his part, he didn't go to the gym after work so he could run with me. When he got to my house we decided to walk to a closer park. The training regimen didn't involve any intervals, just straight running (20 minutes this time - working up to running 30 minutes non-stop) so Kevin ran with me for a bit. We got to walk and talk on the way to and from the park, but it was when we started running together that I got a glimpse of my dream and I loved it!
I wish I could have taken a picture of our shadows, side-by-side, as we ran together. I don't know if it's silly, but ever since I started dating Kevin I wanted to be able to run with him. I want to be that couple who goes to the park, taking turns pushing their kids in a three-wheeled stroller, as they run together.
I think this dream started 20 years ago when my cousin Amber was born and her mom would take her out in a running stroller to jog around their neighborhood. I was 6, but instinctively seemed to know I was not a runner and I yearned to be one. Of course, I never told anyone about this so no one thought to teach me to run.
Fast forward into my teen years and you see me watching couples jogging together at the park. I was jealous. I was fat, awkward and out of shape. I had crooked knee caps and was told running just wouldn't be a good idea for me. (Stupid doctor!)
Then, lets fast forward about ten more years and we meet Kevin. A runner. No, no, a marathoner. He woke up early every morning just to run. I was secretly in awe. When he was in college, Kevin was part of a running group and a film student made a short documentary about them. Showing me this video, Kevin also jokingly commented on the girl he was running beside and said that he'd had a big crush on her, but that she wasn't interested. I watched the two of them running side-by-side and I knew what I wanted.
So, two years ago I tried to learn to be a runner, but it was awful. It was painful and hurt and I hated every minute of it. Clearly, I just wasn't ready. I wouldn't let Kevin see me take a single step and even went so far as to hide from him once when he was heading my direction. But, after running all of that 20 minutes Tuesday - much of it with Kevin (who was painfully, lovingly trying to keep pace with me, no matter how slow I was going!!!), I feel completely different.
I feel healthy and happy and I feel like I really and truly can become a runner. I feel like I'm closer to my dream than ever!
P.S. I know I should be blogging about weighing in at 150 pounds for the fourth week in a row, but I wanted to blog about something happy instead.
You know the biggest thing I've discovered since I started this new running regimen? It's practically nothing!
Seriously, after a program involving mid-week trainings that took 90 minutes (on a Tuesday or Thursday evening, people!), getting out and run/walking 25 minutes is nada.
But, for some reason, it takes the same amount of energy to motivate me to actually start the workout each day as it did when the workouts were a scheduled 5 hours (that's a 15-mile walk). Go figure.
Once I'm in it, it's practically over and I feel wonderful. But getting my butt off the computer, away from the coffee and into my workout clothes in the morning before the heat of the day strikes - well, that can be tough. Especially since I tell myself, "Eh, it's only 30 minutes. You can handle the heat for 30 minutes. Just go later."
And it's true. I can handle the heat so I happily go later. Sure, the workout is a bit rougher, but at least I'm still getting it done. And it's all because I say "If you can walk 20 miles in 90 degree temps, you can run/walk 30 mins in 95 degrees."
Perspective is a funny thing. Following the 3-Day, I honestly feel like I can do anything.
Following the 3-Day, I hit a tiny "Now what?" wall.
I love walking, don't get me wrong, but I just don't want to keep dedicating entire days to it. So, how am I going to burn calories so that I can reach my weight-loss goals?
A little nugget of thought started growing in my mind a few weeks ago, and I've decide to give it free reign. I'm going to start running.
I know it sounds like the logical progression from all of the walking, but for me there are a few unusual factors to apply.
1. I was diagnosed with arthritis in both knees when I was 11. Seriously. They are great weather vanes and I can always tell when a good storm is brewing. In junior high, I wasn't allowed to run because of my knees. Also, I had numerous physical therapy sessions geared at straightening my knee caps - they are on a crooked track! The therapy hurt my knees so much I never really finished.
2. I don't know how to run. Again, I'm serious. Since I was not allowed to run as a kid, I never learned the proper running form. A couple of weeks ago I was walking with Sadie and Kevin and decided to jog a little. When I finished, Kevin said "Do you know you run bow-legged?" Um, what?
3. I tried becoming a runner about 3 years ago - and I got myself up to running a mile without stopping. But then, I was attacked by a German shepherd.
So, those are my reasons for NOT running. Here are my reasons for wanting to do it anyway.
1. I am super jealous of people who can run. I've seen a lot of them during my 3-Day training and I envy them all. They are just so pretty and physically fit! I keep a copy of Runner's World on my magazine rack just to ogle the girl on the cover. I want to have her body! I am jealous of her calves, her butt and her abs. I am jealous of the fact that she can, presumably, run without getting winded in 30 seconds.
2. Running is a great cardio workout that works every part of your body. A 155 lb. woman burns 182 calories while walking 19 mph for 45 mins. That same woman burns 412 calories running 12 mph for 45 minutes. Seriously, to burn 400 calories, I have to walk about 5 miles - and that takes about an hour and 40 minutes! The efficiency alone is enough to excite this busy girl!
3. Kevin is a runner and I would really like to share this hobby with him. I proudly tell anyone who will listen that Kevin has run 4 marathons. He tells a story about our first meeting. Apparently he mentioned being a runner and I said, "Well, there's your problem." It was a defensive statement made totally out of jealousy and awe. I swear.
So, Friday morning found me starting a new training regimen: Couch to 5k. The original regimen is available at CoolRunning.com, but there are also lots of smartphone apps available.
I used Couch to 5k (c25k) for my running adventure 3 years ago and saw great success. It is an interval training program that can be used by serious, experienced runners to improve their pace or by newbs like me. I wouldn't exactly say I'm coming off the couch, but running involves working a different muscle group than walking and I need to get them in shape. Plus, it can only help my pace, right?
Here is something I wrote in a blog then first time I did C25K:
So, I guess this is it. No more excuses. I expected to suck some serious ass today. I thought that today would prove to me that I am not cut out to be a runner. Damn, looks like I get to do this again Wednesday. And don't tell anyone, but I am kinda proud of myself and looking forward to the next workout. I'm sore already and every muscle is protesting my very existence, but I feel good.
No soreness following Friday's run - and it really was easy, breezy. Guess that means I get to do it again today. The Susan G. Komen Race for the Cure in Kansas City was last Sunday. However, the Wichita Race for the Cure is September 25 - six weeks from now.
C25K is a 9-week program, but after the ease of Friday's run, and because I'm not officially at "couch" status, I am jumping to week 2 today. I plan to run 2 of the 3 runs for week 2 and then follow the program from there. It's still about a week short, but I REALLY want to run the Race for the Cure in Wichita.
It's now been exactly 1 month since I posted my last blog about starting to do early morning runs instead of running after work. I am so happy (and proud) to say that I am still doing my morning runs at least 4 times a week and I even look forward to them everyday! It is still hard to get out of bed, but no harder than it was before. After the run, I am wide awake and ready for the day...that was never the case before. I also have all this time in the afternoons that I never had before. To top it all off, I have lost around 6 lbs this month! It's a win win situation in every direction!
So now that I have this fabulous new work out routine, what do I do next? I want to vary it by doing something different on the weekends like yoga, a work-out video or weight training. I want to start taking a multi-vitamin everyday. I want to increase my daily mileage at least once, if not twice, a week. Fabulous...I think I will start these today...I'm feeling very confident these days...it's a nice feeling.
I went for my first 6am run this morning. Even my dog looked pissed that we were running that early. She just wanted her post wake-up nap. I normally run right after I get home from work around 6pm, which means I don't eat until 7:30-8pm, sit down for homework at 8:30 and off to bed at 10. Cleaning the house, socializing, playing with the dog, gardening...nope, no time!
There just isn't enough hours in the day, so I have to change things up a bit. If I'm going to make working out a part of my life, I need to make sure it doesn't take up my life. I need time for the 3 H's...Homework, Housework and (soon-to-be) Husband. If I don't make time for the 3 H's, they get neglected and then I stop working out to catch up, then I just stop working out in general because once you stop it is hard to start again...it's a vicious cycle.
Starting now I am getting up 40 minutes earlier to add a 2-3 mile run at least 4 times a week. Then I can mix it up with long walks, bike rides or yoga on the weekends. Sounds like a good plan, right? I will have to figure something else out once it gets cold again, but I don't want to even think about that now. I'm too busy basking in the beautiful warm and sunny weather and enjoying an early morning jog, even if my dog isn't.
Yep, tomorrow I start training for the most athletic event of my life: the Susan G. Komen 3-Day for the Cure!
Since August 6 will find me stretching my muscles in Chicago, prepping to walk 60 miles in three days, tomorrow will find me starting the first workout of my 24-week training.
In order to be fully prepared for training (and limit the possible medical issues I may encounter), I visited a specialty store for runners this afternoon. For the first time in YEARS, I was fitted for a new pair of training shoes. The sales woman was a VERY pregnant former cross country coach who told me all about the issues I might encounter (including chafing on my boobs ... ouch). She also taught me things I never knew about the way running shoes should fit. It truly was fascinating.
Apparently, I have been buying the wrong size all along. Traditionally, I am a size 8.5. However, this means that I should buy size 9.5 in running shoes. Reasons: feet swell and you need more wiggle room for toes in running shoes. Most of the shoes I tried were just too loose in the heel. I felt like my feet were flopping around, but there was a certain pair that fit almost perfectly. Toe room was great, width was perfect (apparently, I am an 8.5 wide - the idea of having fat feet is depressing), but the heel was just a tad too loose.
Then I was shown a trick ... using the last eyelet hole, make a loop of the shoe string to make a hole for lacing. Lace the string through that and it will tighten the fit on the heel. Kevin, who has run 4 marathons, didn't even know this trick, so I made a slide show to share.
Perfecto!
So, new shoes in hand, gym bag packed for a week of workouts (that way I can't say I forgot my clothes and skip a day), I am ready to start this newest challenge.
I've been catching up from a month or so of chaos and my inbox is manageable, my tasks are getting accomplished, and dilemmas are working themselves out. I almost got coaxed into finishing more things, but know I must take a break and keep the activities diverse, so I stuck to my calendar and went running. I ran for :25, falling short of my :30 goal, but rode myself hard at a 6.5 pace. The treadmill says I went 3 miles, but I don't think that's possible. I think it must miscalculate distance because when I hit the trail, I swear it's only a mile for the same time.
During my run, I have all these revelations and thoughts about accomplishing things, which usually digresses into counting the minutes and time and keeping the run going.
What's more? I do believe I run again tomorrow. I think this is the most consistent workout I'll have had since we started this program. Maybe I'll finally lose a pound, but not if the peanut butter cupcake does any talking.
You girls are really inspiring me with all of this 5k talk!
My issue, however, is a bit silly.
If you were completely broke, would you take out a loan to sign up for your 5k? Everything I do is on loans. Based on my calculations, spending $25 to run a 5k will end up costing me ~$65 in interest and stuff (this is my new thought process about any money I spend in order to maintain financial fitness). So, I need a solution.
Here is my thought - I'm going to organize my own 5k!!! I'm going to set a date, invite my friends and take it from there. I know it won't go to a charity, unless others want to donate, but I am (sadly!) not in a place where I can feasibly donate to a charity right now ... OH WAIT!!! I've got it!!!
We run the 5k and make the end point a volunteer situation, that way we donate our time!!!
ABBY: Interested in this??? I know you have connections in the KC non-profit world!!! I think mid-December (after finals) will be the best time. What are your thoughts?
I have signed up for two 5k runs in November. Count that...1...2. They are both fundraisers for great causes. This is my first time running a 5k (that's 3.1 miles, in case you aren't a math whiz)...I've walked them before, but never ran. I think its a great motivator to get out and train. So far I've been running 3 miles at least 3 days a week. The idea that I have to do it in a big crowd with a lot of people watching will definitely keep me motivated to keep it up.
Here I am in the second week of classes and I'm working out my workout routine. Basically, my running days will be Tuesday, Thursday and Saturdays for the next couple of months. Since Kevin and I are both home by 4 on Tuesdays we've dubbed it Trail Day. Thursdays are neighborhood jog days and Saturday depends on our schedule, but we're always shooting for a trail somewhere.
