I actually began week 2 yesterday, but held off on posting it. I don't feel it was as successful as it could have been, so I made the executive decision to run it again tonight rather than take a 24-hour rest break as usual. It was definitely a good choice as I had some frustrations and steam to release, so I pushed myself more. I didn't even have to cut any of my runs short this time.
Week two consists of 6 runs lasting 90-seconds each with a 2 minute brisk walking break in-between. I've also found an abbreviated route to take, which is about 2 miles long and literally ends at my front door, depending on when I start the podcast to start out. The best part is that the last couple of runs are a bit downhill, which is helpful since I'm usually knackered by run four.
I've been using some of my strategies from before...landmark goals, chanting in my head, and counting in beats. Altogether they seem to be working quite well to distract me from the fact that I am really running. I can't say that I have gotten to the point of loving it yet, but I am certainly noticing the effects the following day. I'm finding I am sleeping better on a night and when I wake up in the morning, I'm awake before long without having to "force" myself through the morning motions.
I also had my meeting tonight and discovered I lost one pound. It's not a huge loss, but I will take what I can get considering the lack of tracking I did on program. This week I will keep myself in line better with tracking the foods that go into my mouth. I even made a vow with some others at meeting tonight to aim for a stone by Easter -- which will leave me only 2.5 more stone to lose.
I've asked DH to refrain from buying me thoughtful treats of crisps and such because I know they are my vice and until I can control having them in moderation and only occasionally, I don't need to have them at all. I don't want this new desire for a healthier, more fit me to be for nothing. Ultimately I know what I want the end result to be, and I'm really sticking hard to "not giving up what I want most for what I want for the moment."
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Wednesday, 28 January 2009
Wednesday, 21 January 2009
C2-5K: Wk1 - Dy 3
Week one is now complete!!
I didn't have as difficult of a time doing this run. I still made my mini-goals of focusing on making it to a landmark in the distance, but I didn't find myself out of breath as I usually was.
My route was a bit different than usual because I had my weigh-in tonight at 6:30. I didn't actually make it out the door to start until 5:50 and the program is about 30 minutes, which is including the 5-minute warm-up and 5-minute cool-down. In fact, the cool-down was nearing its completion when I was literally walking through the front door.
Immediately after getting back, I had to rush upstairs to change out of my wet clothes as it rained for most of the run. I then grabbed my weigh-in booklet and DH so kindly drove me to my meeting. I discovered I gained 1/2 lb. due to my own negligence. I didn't journal and track like I should have and instead I made excuses to eat more than I should have. I should be better about it this next week.
Still, I felt good about the successful running. I'm a bit poorly this week with congestion, but all being well I will start week 2 shortly.
I didn't have as difficult of a time doing this run. I still made my mini-goals of focusing on making it to a landmark in the distance, but I didn't find myself out of breath as I usually was.
My route was a bit different than usual because I had my weigh-in tonight at 6:30. I didn't actually make it out the door to start until 5:50 and the program is about 30 minutes, which is including the 5-minute warm-up and 5-minute cool-down. In fact, the cool-down was nearing its completion when I was literally walking through the front door.
Immediately after getting back, I had to rush upstairs to change out of my wet clothes as it rained for most of the run. I then grabbed my weigh-in booklet and DH so kindly drove me to my meeting. I discovered I gained 1/2 lb. due to my own negligence. I didn't journal and track like I should have and instead I made excuses to eat more than I should have. I should be better about it this next week.
Still, I felt good about the successful running. I'm a bit poorly this week with congestion, but all being well I will start week 2 shortly.
Friday, 16 January 2009
C2-5K: Wk 1 - Dy 2
Today was super busy and I didn't think I would even wind up doing my run. I had a long day at school and was exhausted when I returned home. I didn't make it out until after 6pm, but I did make it through all eight runs without cutting them short.
I have actually found a new motivation. I found that if I could distract myself enough to forget that I was running, I could get through each 60-second run without having to trim time off the end. The way I did this was by focusing on something ahead of me, like a street sign or lamp post. Then, as I would run I would tell myself that I couldn't stop until I reached that point. It actually worked pretty well.
My next run will be Sunday or Monday. I haven't decided if I could be bothered to get out of bed early on a Sunday to do it so we will see. I am also hoping to start the week 2 podcast this week as well. I think after I complete the second week's run I won't feel as sore in my muscles.
Until then...
I have actually found a new motivation. I found that if I could distract myself enough to forget that I was running, I could get through each 60-second run without having to trim time off the end. The way I did this was by focusing on something ahead of me, like a street sign or lamp post. Then, as I would run I would tell myself that I couldn't stop until I reached that point. It actually worked pretty well.
My next run will be Sunday or Monday. I haven't decided if I could be bothered to get out of bed early on a Sunday to do it so we will see. I am also hoping to start the week 2 podcast this week as well. I think after I complete the second week's run I won't feel as sore in my muscles.
Until then...
Wednesday, 14 January 2009
C2-5K: Wk 1 - Dy 1 (Round 2)
SUCCESS!!
I picked a different circuit -- one with less of an incline -- and I was a superstar. I did cut some time off a couple of runs, although only about 10 seconds. I was determined to finish, but without overdoing it. By the time I reached the final run, I was considering walking that one, until the guy on the podcast said "this is your last run." That is when I knew I had to push the last one -- and I did.
The thing that helped me through this time was making mini-goals for myself. I would tell myself to try to make it to the speed limit sign or to the third drive, just to keep focused and it seemed to work. I was only about 5 minutes from the flat by the time I reached the cool down part of the program, so that was convenient.
The circuit tonight normally takes about 45-50 minutes to walk, but I was back within 35 minutes. It will be interesting to see how much time it will take to complete the same route once I get to week 3 or 4 with more running.
In other news, I'm back to my Weight Watchers meetings. I've gained 3.5 since my last meeting (a week before Christmas), but I'm totally pumped to lose it again -- especially with my new exercise regime.
Onward!! xx
I picked a different circuit -- one with less of an incline -- and I was a superstar. I did cut some time off a couple of runs, although only about 10 seconds. I was determined to finish, but without overdoing it. By the time I reached the final run, I was considering walking that one, until the guy on the podcast said "this is your last run." That is when I knew I had to push the last one -- and I did.
The thing that helped me through this time was making mini-goals for myself. I would tell myself to try to make it to the speed limit sign or to the third drive, just to keep focused and it seemed to work. I was only about 5 minutes from the flat by the time I reached the cool down part of the program, so that was convenient.
The circuit tonight normally takes about 45-50 minutes to walk, but I was back within 35 minutes. It will be interesting to see how much time it will take to complete the same route once I get to week 3 or 4 with more running.
In other news, I'm back to my Weight Watchers meetings. I've gained 3.5 since my last meeting (a week before Christmas), but I'm totally pumped to lose it again -- especially with my new exercise regime.
Onward!! xx
Tuesday, 13 January 2009
C2-5K: Wk 1 - Dy 1 (FAIL)
My first go was pushed to this afternoon. I set out at 4pm with my headphones in and podcast queued up.
Week one podcast starts off with a 5-minute brisk walk, to warm up, and intervals of 60 seconds running and 90 seconds walking. I was doing well until I began my circuit uphill before the 4th running interval. Up to that point I was staying as relaxed as I could be, while trying to keep my heart rate up.
When it was time to start the run again, I was too out of breath from 90 seconds of inclined walking. I decided I would walk through the 4th running interval as well as the following 90 seconds and pick it back up on the 5th. However, by the time I was halfway through the 90 seconds before my 5th run, I felt as though I would pass out. I was so out of breath and my lungs stung each time I inhaled. I managed to dig my mobile from my pocket, and make a breathless plea for Matt to come fetch me.
I plan to start again tomorrow, and if it still doesn't happen I will keep doing the Week 1 program until I can do it without feeling so out of breath. I know my limits, but I refuse to give up.
Week one podcast starts off with a 5-minute brisk walk, to warm up, and intervals of 60 seconds running and 90 seconds walking. I was doing well until I began my circuit uphill before the 4th running interval. Up to that point I was staying as relaxed as I could be, while trying to keep my heart rate up.
When it was time to start the run again, I was too out of breath from 90 seconds of inclined walking. I decided I would walk through the 4th running interval as well as the following 90 seconds and pick it back up on the 5th. However, by the time I was halfway through the 90 seconds before my 5th run, I felt as though I would pass out. I was so out of breath and my lungs stung each time I inhaled. I managed to dig my mobile from my pocket, and make a breathless plea for Matt to come fetch me.
I plan to start again tomorrow, and if it still doesn't happen I will keep doing the Week 1 program until I can do it without feeling so out of breath. I know my limits, but I refuse to give up.
Monday, 29 December 2008
Please, Don't Make Me Run Track!
Growing up I was always pretty athletic. I danced ballet from the time I was 3 and participated in many school sports (basketball, softball, volleyball & soccer) until about the age of fifteen. I had superb muscle tone in my legs, a flat tummy, and although short-limb'ed, great definition in my calves. Despite being quite active, I remember begging my mom to "never make me run track" because I absolutely hated running as a solo activity.
My sophomore year in high school is roughly the time when I became disinterested in sports altogether and from there the weight slowly crept on. By the time I was twenty I was a chunky, five-foot-tall, inactive young-adult.
It wasn't until I attended my very first Weight Watchers meeting in 2002 that I even realized my own health and weight were a true issue. My first weigh-in was when the shock and horror set in as I tipped the scales at 197 lbs! Within the next 9 months I lost 45 lbs. and felt amazing! I was down to a size 12 and loved the way my new body looked, even though I still had 30 lbs. to go. Unfortunately, I let myself believe I had everything under control and I quit the program, and myself, in a way.
By the time I graduated from University, I had managed to gain back all that I had lost before, plus some. In 2006 I moved out of state to teach down south for a couple years. A year after moving, I decided enough was enough and I joined Weight Watchers again in November 2007. My weigh-in from there was my worst-to-date. A staggering 213.2 lbs! I wanted to cry. I had to admit to myself that the variety in diet I had in mind (Wendy's, Taco Bell, Arby's, etc.) was not doing me any good.
Several weeks after re-joining, a fellow teacher friend of mine decided to join as well. This helped my own progress tremendously. It wasn't a competition, but we worked well together to keep the other in line. Every Wednesday we would exchange IMs from home to determine when the other was leaving for our meeting so we could save each other seats. If one of us had a bad week, rather than groan about it, we would stay positive and encourage one another to keep at it. Then, after meetings, we would go out for a healthy meal to celebrate sticking with the program.
I moved to the UK in August 2008 and thus had to part with Weight Watchers and my weigh-in buddy. By this point I had managed to lose about 28 lbs. (2 stone) from my start in November 2007. A couple weeks upon arriving I asked my husband (then my fiance) if we could afford the monthly pass to Weight Watchers in the UK. He knew how important it was that I continue to succeed and improve my health so of course the answer was 'yes.'
I found a meeting at a Catholic Church nearby that was only a ten-minute walk. I've attended every week since, with the exception of 2-3 because of schedule conflicts. My last weigh-in was about 10 days before Christmas and I was 178 lbs. (12 stone 10 lbs). My next weigh-in will not be until the 7th of January 2009 when they reconvene after the holiday.
My losses the past 6-8 months have been slow if not stagnant altogether and I realize a lot of this has to do with stresses about my transatlantic relocation, jobs and finances. My friend in the States has met her ultimate goal already and I'm just yo-yo'ing back and forth with losses and gains. I know there is no time like the present to take control. I've done a bit of walking as exercise, but the results haven't completely met my satisfaction. I refuse to give up this time around and though it may take me longer than I originally planned, I need to shift into high gear and make the change happen.
So it begins TODAY.
I have downloaded the pod-casts for the Couch to 5K running program. It's just over a two-month series of 3-day/week scaffolded plans that alternate walking & running in small intervals for 20-30 minutes. The idea of the program is that by the end of this time, a person can run one 30 minute, 5K run and not overexert themselves. The podcast is helpful because is saves having to carry a stopwatch or set a timer for the runs. The voice breaks into the upbeat music selections to tell you when to start running and when to stop and walk while also reminding you to relax your hands and motivating you to keep it up. Now it's just a matter of setting my plan into motion and actually getting started. The only obstacle at the moment is finding a set of headphones that will plug into my husband's mobile phone, which I will use to play the pod-casts.
My further goal is to blog about each run to keep myself accountable to stick with the program -- both the Couch to 5K and Weight Watchers. If you're in a similar situation or have any ideas or comments...please leave me one.
Looking forward to see where this further journey takes me!
xx
My sophomore year in high school is roughly the time when I became disinterested in sports altogether and from there the weight slowly crept on. By the time I was twenty I was a chunky, five-foot-tall, inactive young-adult.
It wasn't until I attended my very first Weight Watchers meeting in 2002 that I even realized my own health and weight were a true issue. My first weigh-in was when the shock and horror set in as I tipped the scales at 197 lbs! Within the next 9 months I lost 45 lbs. and felt amazing! I was down to a size 12 and loved the way my new body looked, even though I still had 30 lbs. to go. Unfortunately, I let myself believe I had everything under control and I quit the program, and myself, in a way.
By the time I graduated from University, I had managed to gain back all that I had lost before, plus some. In 2006 I moved out of state to teach down south for a couple years. A year after moving, I decided enough was enough and I joined Weight Watchers again in November 2007. My weigh-in from there was my worst-to-date. A staggering 213.2 lbs! I wanted to cry. I had to admit to myself that the variety in diet I had in mind (Wendy's, Taco Bell, Arby's, etc.) was not doing me any good.
Several weeks after re-joining, a fellow teacher friend of mine decided to join as well. This helped my own progress tremendously. It wasn't a competition, but we worked well together to keep the other in line. Every Wednesday we would exchange IMs from home to determine when the other was leaving for our meeting so we could save each other seats. If one of us had a bad week, rather than groan about it, we would stay positive and encourage one another to keep at it. Then, after meetings, we would go out for a healthy meal to celebrate sticking with the program.
I moved to the UK in August 2008 and thus had to part with Weight Watchers and my weigh-in buddy. By this point I had managed to lose about 28 lbs. (2 stone) from my start in November 2007. A couple weeks upon arriving I asked my husband (then my fiance) if we could afford the monthly pass to Weight Watchers in the UK. He knew how important it was that I continue to succeed and improve my health so of course the answer was 'yes.'
I found a meeting at a Catholic Church nearby that was only a ten-minute walk. I've attended every week since, with the exception of 2-3 because of schedule conflicts. My last weigh-in was about 10 days before Christmas and I was 178 lbs. (12 stone 10 lbs). My next weigh-in will not be until the 7th of January 2009 when they reconvene after the holiday.
My losses the past 6-8 months have been slow if not stagnant altogether and I realize a lot of this has to do with stresses about my transatlantic relocation, jobs and finances. My friend in the States has met her ultimate goal already and I'm just yo-yo'ing back and forth with losses and gains. I know there is no time like the present to take control. I've done a bit of walking as exercise, but the results haven't completely met my satisfaction. I refuse to give up this time around and though it may take me longer than I originally planned, I need to shift into high gear and make the change happen.
So it begins TODAY.
I have downloaded the pod-casts for the Couch to 5K running program. It's just over a two-month series of 3-day/week scaffolded plans that alternate walking & running in small intervals for 20-30 minutes. The idea of the program is that by the end of this time, a person can run one 30 minute, 5K run and not overexert themselves. The podcast is helpful because is saves having to carry a stopwatch or set a timer for the runs. The voice breaks into the upbeat music selections to tell you when to start running and when to stop and walk while also reminding you to relax your hands and motivating you to keep it up. Now it's just a matter of setting my plan into motion and actually getting started. The only obstacle at the moment is finding a set of headphones that will plug into my husband's mobile phone, which I will use to play the pod-casts.
My further goal is to blog about each run to keep myself accountable to stick with the program -- both the Couch to 5K and Weight Watchers. If you're in a similar situation or have any ideas or comments...please leave me one.
Looking forward to see where this further journey takes me!
xx
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