Taking my own advice

Week 4 is over - I missed not only Thursday's, but Saturday & Sunday's work outs on top of it! That puts me up to missing 7 out of 12 workouts in the last 2 weeks.

After being the girl that only missed 1 run and 1 cross-training day for the whole of the NCRC Running program last July-September (5 days/week)...it's really tough to see that life is finally catching up to me.

I keep telling C:
"Don't be so hard on herself, you can eat more than 1700 calories, you can gain a few pounds, you can miss a few workouts. Just don't let it derail your whole program...realize you're going to have these moments, days, or weeks. Just pick up and start again with renewed zeal."

OK, not that eliquent, but you know where I'm going with this...and it's OH SO HARD to take my own advice! Here we go - it's the beginning of week 5.
I'm going to work that much harder to lose the 3 lbs I gained over the past 2 weeks...I AM going to get my excitement for working out back! Tonight! :-)

Week 3 + Snow = Messing up my training!!

My training plan was screwed up a bit by the snow this past week (missed a 3 mile run, bike/run brick, and 1200m swim). Oh well, can't dwell on that too much! And I know I shouldn't try to "make it up" because I could cause more harm than good, but I really really want to try!

My personal & work schedule is making it so that I have to improvise and double up some nights...cycling class and then a swim are my favorites so far. I really need to try cycle class and then a run. I know that would be MUCH harder (and not half as relaxing), but it's just sooo hard to run on those stupid treadmills!

Speaking of which, I was invited by a friend of mine, "C" to go work out with her at her gym last night! We had a nice time talking and people watching - all while the treadmill tried (in multiple attempts) to kill me.

Reminder to self: don't put it on a program if you don't know what it's going to do. I'm warming up at an easy level 3.4, swift walk...next thing I know, it's jumped straight to 6.8!! WTF, mate?!? This happens a couple of times, and while I should've just canceled the program and started a manual one, I reeeally wanted to know how many calories I'd burned, etc. without trying to remember anything.

I also was able to check out my HR to see where I was at my peak running (180), when I felt good and was working pretty hard (165 or 170) and when I was relaxed and cooling down (140). I know that I should probably just get a HR monitor, but I don't want to spend the money and I have NO CLUE which ones are accurate, etc.


Of course, I would LOVE to have one with the great GPS, water proof, the whole 9, but these things are like $400!! Waaay out of my price range!

Garmin Forerunner 310XT ->

Does anyone have suggestions for a good HR monitor that's on the cheaper (but accurate) scale?

2 weeks down, 14 more to go!

I don't believe this 16 week training program is going to be as bad as I had originally thought! We've completed 2 weeks! Granted, we had to double up one day to make up for missing Tuesday and we've missed working out both Sundays, but overall it's going fairly well. I mean 5 out of 6 days is pretty awesome, right?

I'm going to go ahead and take the next 2 Sundays off of the schedule completely. Next Saturday I'm going to have to work at Dilly Dally for the last time (unless I choose to take a day here and there), so I will officially have my weekends to myself! To relax, work out, put my life back together, etc. I can't wait!

Until then, I think the working right after running on Saturday (and usually heading out to do some other activity directly after that) has caused some wear and tear on me mentally. So Sundays will now be known as rejuvenation days for a couple of weeks!

To date, we've:
RUN 10 miles in 2hrs, 14 min
BIKED 2 hrs, 10 min
SWAM 4125m in 2 hrs, 1 min

Tired!

I knew this, but it didn't exactly sink in until this week. As I work out more and harder, my body is going to need more rest at night. D and I have been falling asleep while trying to watch our TV shows earlier and earlier every night. Soon we'll be one of those that has to be in bed by 9pm! EEek!

When I was just running 3x week and MAYbe doing some crosstraining in between, I was more energetic, felt Grrrrrrrrreat (I'm channeling Tony the Tiger) all the time! Now we sleep more and more, feel more tired when we wake in the morning...ahh! So now not only do I need more time to work out, more time to plan meals so that I can eat in the midst of my job and working out, I also have to spend more time sleeping? This really is hitting home how little of a life we're going to have for the next few months.

But hey, it's keeping me away from going out to eat a bunch, keeping me from the fast food restaurants, and best of all, it's keeping me from having any time to spend money or go shopping!

On a side note, I did find a cycle instructor that I adore! He had us check our heart rates all through the class and instead of telling us how hard he wanted us to go (most cycling instructors want you at 90% for the majority of the 50-55 minutes it feels like), he actually told us where he wanted our HR to be at! It was fantastic! I didn't feel like I'd overdone it, I felt great afterwards, etc. Apparently I'm working myself too hard during the other cycling classes, so I'll have to work on that.

I must remember Baby steps, Alison!

Strength Training

Paige posed a good question about what types of things do we do for strength training. I am one that still isn't the most comfortable in the weight room (I have enough body weight to throw around already, plus I know just enough to get myself hurt!), so I looove the idea of using my weight and gravity to work out my muscles.

These are made to be done post work-out and you do each of the groupings 3x weekly (so you're basically doing 6 days of strength training). I can't remember where I found this, probably on one of the MANY tri websites out there that I've purused over the past couple of months.

Week 1

• 10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do ONE set!
• 2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set!

Week 2

• 10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form, do TWO sets!
• 2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do TWO sets!

Week 3

• 2 SETS: 15 push-ups, 25 crunch sit ups, 15 body weight squats, and 12 lunges, each leg. Keep good form and if you feel good, do THREE sets!
• 2 SETS: 2 minutes jump rope, 15 steps up, 12 reverse lunges, 12 dips and 20 crunch sit ups – if you feel good, do THREE sets!

Week 4

• 2 SETS: 15 push-ups, 30 crunch sit ups, 15 body weight squats, and 15 lunges, each leg. Keep good form and if you feel good, do THREE sets!
• 2 SETS: 3 minutes jump rope, 20 steps up, 15 reverse lunges, 15 dips and 25 crunch sit ups – if you feel good, do THREE sets!

Working out and more working out!

Monday saw us starting our training plan for the Sprint Tri!
The basic Plan:
Swim 2x/week
Bike 2x/week
Run 2x/week
Strength Training 6x/week (this is really simple strength training and only takes around 10 min)

Until this 8k training program is over, I'll be doing the following:
Mon - Swim
Tues - Bike
Wed - Run
Thurs - Swim
Fri - OFF!!
Sat - Run
Sun - Bike

Monday was great because we did a couple of jogs around the Y's indoor track to warm up our muscles before doing a bit of strength training. I thought that 10 push-ups wouldn't be so bad, but DAYUM my arm muscles didn't agree with me later that night! My swim was good, but I felt like I need to keep the down time between sets shorter so I get a better workout (this was my first and I was helping D out a bit as well...and didn't exactly want to lap him for the 4th time).

And last night...strength training SHOULD NOT be done before cycling class.
I forgot how brutal cycling class can be! Not only were our butts sore from the saddle, my toes fell asleep in one leg and I thought my legs would fall off by the end. Our instructor was CRAZY hard (40 min into the hard workout when I thought we were going to cool down, he tells us to put the dial at level 7 and cycle for 15 MINUTES at the same pace...ummm...EXCUSE ME?!). But it was fantastic to see a few "real" bikers do the workout like it was a piece of cake. Will have to work on AT LEAST looking like I'm not about to die. LOL!

Favorite Workout/Food Links

Wednesday night officially kicked off the Fleet Feet 8k training - it was a really good run (only 2 miles...12.5 min/mile pace at a 4:2 interval). The only downfall of this program is that it just isn't going to be as warm and fuzzy as the NCRR Women's Only program. No holding your hand and making sure you're comfortable. No making sure you don't fall behind the pack. You better make sure you keep up -- and watch out for cars!

Saturday morning was a fabulous run because we ran with the 11-13 min/mile group (instead of the run/walk group)! I think it's a good fit (even though we were at the back of the group) - it'll keep me challenged instead of us getting bored. I know I can run 3 flat miles without stopping, because J and I did this the week of New Years.

I was planning on waiting until my list was significantly longer than this, but I read this fantastic article tonight that I just can't pass up sending out to anyone that will listen!http://www.bikesportmichigan.com/editorials/0000021.shtml

• http://exercisefatgirl.blogspot.com
• http://realisticnutrition.blogspot.com
• http://runleangreen.com
  
• http://www.priorfatgirl.com/
• http://movingthescale.blogspot.com/

17 week Sprint Training Schedule

I've finally completed modifying my training schedule! If anyone has any suggestions, feel free to let me know! I'm incorporating the 8k training program we're doing (running Wed/Sat with a group) as well as trying to get in Nog runs and Fleet Feet Fun runs as much as possible.

New Year, New You!

I got excited this morning when I recieved this in my inbox:
"Your registration for White Lake Sprint Triathlon 2010 has completed."

D and I are locked into the Sprint Tri for May 2nd. So here we come, training spreadsheet! I just have a few adjustments to make to it so that it incorporates our Fleet Feet 8k Training Program that we're doing starting this Wednesday.

I feel like 2010 has already started out with a bang...organizing is the name of the game!
D and I didn't have much time to go running last week (just 1x for me) because we were building storage peices from Ikea for my new desk! Our office is really shaping up nicely...I probably only have 2 more nights of working on it until the closet (I'm using it as a credenza/craft storage) is complete! Since my back and arm muscles are sore, I know I'm at least getting a little bit of a work out from it all.

Cleaning up my life

I've lately been thinking that with this running kick, I should also start to de-clutter my life.

My first project is the downstairs of my house. We've recently inherited a gorgeous antique bookcase and a Steinway upright grand.

As you can see just from these pictures, these are large pieces in dark wood.

So here I am with my dark wood floors, nuetral walls and Pottery Barn-esque decor thinking I HAVE TO GET OUT OF THE DARKNESS AND NUETRALS!

To spice it up, I'm going to start purchasing some pieces to liven up the space. Check out my ugly little design board below for what I'd like to add to the space. I started with the rug and I'll keep adding as I can afford it!

Back into the swing!!

With renewed interest, I'm back into it and loving it!
I went for a nice hour long swim last night and had more lung capacity than what I remember having previously.
And tonight D and I went to the Fleet Feet run and did our hilly 3 miles in 42 minutes. A little longer than what we do when we haven't had a break and aren't running on a hilly route, but I was just pleased that we finished and felt good doing it!

We ended up purchasing some of the flashing lights and a few items that D needs for this cold weather running. I FINALLY talked him into running the 8k and then doing the Sprint Tri with me in 2010! YAY!

Halloween!

I COMPLETELY forgot to post about my Halloween costume. I worked so hard to try and pull off a Mad Men style costume (specifically, Joan Holloway) that I can't believe I forgot to post about it!
Since I've lost a little bit of weight, I thought I'd get a super cute dress (because I deserve it, right?) that was appropriate for the time frame, but something that I could also wear for a special occasion. So here's what it ended up looking like!

Long Time, no Run...

DST/winter weather, getting in a wreck (and having to find a replacement car within a week), Thanksgiving and work...

These are the things I blame my not lack of running on! Daylight Savings Time started it all off with making it more difficult to get out and run safely. Now I need more gadgets (headlamp) and better clothing just to get out the door! I haven't been running more than 1x/week since the first week of November...and then Thanksgiving traveling and work have just eaten up every last second of the day.

I'm going to renew my sense of have-to-get-out-there-and-run before I start to get scared of going out for a run. I'm already worried that my lack of keeping up my training is going to make me feel like I'll never meet my goals. My major issue is not letting my mind spiral into a world of "what-ifs" and negativity. So to get me kicked off in the right direction, I decided I should add a goal to get me through the winter blues. Here goes nothing!

March 7th - St. Patty's Run Green 8k
May 1st - White Lake Sprint Triathlon
August 1st - Chicago Rock & Roll 1/2 Marathon

Welcome to the REAL running world, Alison!

I know to some people, these generic group runs are no big deal. You just show up, run with a group that's at your same pace and just go!

I, on the other hand, thought that the Fleet Feet and Nog Runs would be SUPER scary. I didn't know what to expect, I couldn't get but so much information about the pace of the groups that were running. I just felt totally out of my element and I don't like to jump in without at least preparing mentally for what I have ahead of me.

Well last Thursday was my foray into the BIG GIRL GROUP RUNS (aka Fleet Feet Fun Run)! Not to say that running with the NCRR Women's group wasn't extremely hard and sometimes a little scary...it's just...well, most of the people that show up to these things are, like, REAL runners!
It's funny to say this, because while I am new to running and run with a bunch of FABULOUS women on a regular basis, I still feel like someone's going to pull the rug out from under me and say "You ladies just need to stop pretending like you're real runners! The gig is up!"

I know that alot of people I've read about have felt this same way. I don't have a "Runnner's Body" (not yet, anyway!) and I DO still do intervals (anywhere from 5:1 up to 9:1, depending on who I'm running with), but I am a runner!

Anyway, we're planning on doing the Fleet Feet Fun Run again tonight and then we're going to try the Nog Run for the first time next Monday! I'm super excited!!

Winter Running

Now that it's started to get cooler (I guess you could call 55 degrees "winter" in NC), what am I wearing?

• Capri pants or long pants (whatever is clean)


• Short Sleeve light weight running shirt


• Long sleeve half-zip shirt when it's cooler than normal***I am in LOVE with my REI OXT Airflyte Half-Zip Top!!! Look at the cool thumb slots and SUPER cool fold-out mitts!***


• I still need to get a long sleeve light weight running shirt


• Once it gets much cooler, I'll probably look into getting some warmer tights and layer up my half-zip or long sleeve running shirt with a heavier jacket.

As Georgia wrote to me "The biggest mistake people make it to overdress."
I think this is exactly right! I was so excited to wear my new running gloves and new jacket that I almost overheated one night!
Roni and I were talking about how she hadn't had a "good" run in a while. I was wondering if she was overdressing and that might be the reason for her not feeling as relaxed while running.
http://runnersworld.com/article/0,7120,s6-380-381--13299-0,00.html
http://www.competitiverunner.com/winterruns.php

On another note, DST is totally messing up our 6pm runs!
It's dark at 6pm on the dot these nights, so running last night at Shelley Lake was DEFINITELY an adventure!! When I say adventure I mean more that it was sooo dark and spooky out there in the woods that I don't think any of us are really prepared to do that one again.

Thankfully, I (and 3others) wore my trusty head lamp. YES I looked dorky, YES I was probably messing up the people that were going in the opposite direction's night vision, and YES I think we got made fun of by some of the people that walked by us...but darnit...I COULD SEE! It was surprisingly comfortable and worked quite well! I was able to light up the full running path width. Pretty impressive!

My first 5k!

The Monster Dash was a great first 5k experience. Everyone was supposed to wear a family friendly costume, so I was a cat (tail and all!) and D decided that he didn't want to dress up (insert smiley with tongue sticking out).



It was sooo cute to see the kids run and was even more adorable to see them all dressed up. We saw batman, spider man, a police man, a lady bug, super girls, a skeleton, Mini Mouse, and an 80's girl complete with fishnet gloves.

It was much cooler than the weather channel led us to believe it would be, so I was only wearing a short sleeve shirt and capris (can you say brrrrr?). The start was an uphill run and fairly difficult because it was so long, but I passed a good number of people - many of which later passed me.

I thought I was on target to meet my goal of 35 minutes, but I wasn't doing so well with my math and I completed the race in 36:15 with a pace of 11:40/mile. D (of course) was about 3+ minutes ahead of me. I was worried about bombing towards the end of the run, so I held back until about the last 1/2 mile when I started to book it. After the race was over, I felt like I could've gone a bit faster, but I really didn't want to run so hard that I felt like crap that night.

Overall, I feel good (although a little sore where I didn't stretch well enough) and it's nice to have a time to try and beat at the next race!

Jennifer's Running Tips, Installment #5

It's well known that taking some of your training up-tempo can help you run faster at the races. But whenever I mention the term speedwork to beginners, I hear a lot of objections. "I'll get injured," many say. "I don't want to puke."

Speed Play
How to make faster running more fun.
By Jeff Galloway

Speedwork doesn't have to be painful--or punishing. There are plenty of ways to make fast running fun. And by building slowly, setting realistic goals, and incorporating plenty of breaks into your workouts, you can limit your risk of injury. Choose the techniques that work for you; mix them up, or invent your own.

A Game of Chase: When running with a friend, take turns chasing one another for three to six minutes at a time, and take two- to three-minute walk breaks between chases. Repeat the cycle two or three times.

Quick Pickups: During the middle of a regular run, increase your pace for 20 to 50 steps, then ease into a jog for two to four minutes. Rest between each of these segments by walking for one to two minutes. Repeat the cycle three or four times.

A Straight Dash: Run the straightaways on a track (100 meters) five to eight seconds faster than your normal running pace, then walk for two minutes. Repeat this cycle two or three times, then add the curve to your straightaways for a total of 200 meters.

Run for the Hills: Pick a hill with a gentle slope--one that takes 30 to 60 steps to get from the bottom to the top. Start by jogging up the hill, and quicken your steps as you move up it and ease over the top. Keep your feet close to the ground so that it feels like you're making fast baby steps. Walk down the hill to recover.

Swedish Fun: Fartlek is a Swedish term that means "speed play." In this workout, you choose when to pick up the pace and when to rest. To start, run faster for 10 to 30 seconds, then ease back into a jog for 30 to 60 seconds.

Know Your Limits

1. Do speedwork once a week.
2. Warm up well for each workout, with three to five minutes of walking and 10 minutes of slow jogging and walking.
3. Rest between each segment.
4. Never do speedwork (or any training) when you have pain or swelling in your feet or legs.
5. Never run all out. Your speedwork should feel fast but sustainable. If you're in pain or struggling to maintain form, bring it down a notch.

Planning WAY in advance...

I do have enough self-realization to understand that if I am not actively working towards a goal, I have a tough time getting motivated. Therefore, the bet is working PERFECTLY for me! I know I have to do my runs, no questions asked...I can see that carrot at the end of the stick. I have this crazy spreadsheet that has my whole running life wrapped up in it...how many calories I've eaten/burned, where I ran, how I felt, how long it took, how many miles I've gone...and it is another way that I'm able to feel like I'm accomplishing something (not just running around in circles). Drumroll...........since July 25th, I've run 90.5 miles in 100 hrs, 45 min (doesn't include any cross-training, warm-up or cool down walks, etc.). CRAZINESS!!

Once this bet is up, I need to have something else to strive towards! Sooo....I'm pretty sure that I'm going to sign up for a Sprint Triathlon next May. I've been checking out setupevents.com and I picked the White Lake Sprint Tri because it's a Lake Swim (no more pool swims for me!) and doesn't have a bunch of hills.
http://www.setupevents.com/?fuseaction=event_detail&eventID=1167

I'll start training for this on January 4th which will give me 16 weeks to train. And since that is 11 weeks from now, I should have plenty of time to get up to the recommended (without stopping) 20 minute swim, 30 min bike, & 20 min run.
After looking through every free training program I could find, I liked this training plan the best: http://www.trifuel.com/triathlon-training/Sprint-Triathlon-Training.php

In addition, my friend that's recently started running (we'll call her "C") and I are planning on doing the Race for the Cure 5k!! I'm very excited to run with C - I'm sure she's going to be passing me by the time that June 12th, 2010 rolls around!
http://www.komennctriangle.org/race-for-the-cure/about-the-race.php

Questions: How do YOU get (and stay) motivated? Is anyone interested in joining us on the Race for the Cure or the Sprint Tri?

Jennifer's Running Tips, Installment #4

Here are a few ideas on how you can relax and enjoy yourselves during these times without completely ruining your diet and exercise routine.

1. Try to run/walk at least 20 minutes every other day. This little bit of running will help you maintain all the hard work you have put in.
2. Convince the family to take a walking tour of your vacation spot.
3. Play in the pool. Swimming laps or even just treading water are great ways to add some physical activity to your day. Why not revisit some of those silly games you played as a child in the pool? Your kids may just start to think you can have fun.
4. Eat and drink in moderati on. Go ahead and have dessert (same thing with fried chicken, alcohol, etc), but ask a loved one or friend to split it with you or take a small piece.
5. If you are planning on a heavy dinner then try to eat a light lunch. Just include some good fats (from nuts and fish), protein, and carbs so you won’t be soooo hungry by the time dinner comes that you overeat.
6. Ok, so you ate way too much at dinner the night before. Still eat breakfast! Without breakfast you will be more likely to overeat at lunch- which just continues the cycle! Egg whites, fruit, and whole wheat toast is a great breakfast option that won’t bust your britches.
7. Enjoy yourself and don’t worry if you exercise less than you wanted to or ate more than you needed to. When you arrive back at home, just get back on track with your diet and exercise plan. Don’t be critical of your downfalls, praise yourself after getting back on track.

A case of the rainy "blahs"

It's SUCH a yucky day out...it makes me wonder how hard it's going to be to keep up running through the cold and wet of the winter time. Derek and I officially canceled our Gold's Gym membership because of the fact that we never really have to use it - most of what we do can be done outside (except swimming).

Now that I look outdoors, I'm thinking that we're going to have to make sure to have some warmer clothes (and wet weather clothes) to run in...or possibly join Planet Fitness for like $10/month when it gets really gross out there. I don't know that I would enjoy running on a treadmill as much as outdoors...I get bored pretty easily already, so running in place sounds like a yawn!

Thankfully, I'm still losing slowly but surely (I'm not tracking my food like I should, so I'm sure I could be losing it faster if I tried)...the 7 min run/1 min walk ratio is pretty easy now and I feel like I could probably run forever. It's making it so that I'm ending up with a 12 minute mile...I know that as I walk less and run more, this time will go down, I just am ready to at least be running a 9-10 minute mile already! If nothing else, for the sake of how long it takes me to work out.

I'm making a new effort to get in my cross-training - starting tonight! Here's my schedule for the next week:
Wed - Swim my 3400m (or as much as I can fit into 7:30-8:45)
Thurs - Run 4.25 miles with the girls @ Shelley Lake
Fri - Off
Sat - Run 5 Miles (may have to do this on my own super early b/c I might have to work @ Dilly Dally)
Sun - Bike 12 Miles (if it's pretty try the Tobacco Trail; if not, swim a 3400m again)
Mon - Walk around 5-points area (gorgeous houses!!)
Tues - Run 4.5 Miles (1st day of 9:1 ratio?) with my running buddies