Weekly Update #7

It was a light week because I had a sick child for a few days and my first 5K is on Saturday morning.  I hope to do well, but I'm pretty nervous.  I haven't run a race as an adult, so I'm not sure what to expect.  I'll update tomorrow after the race.

Here are my workouts for the week.

• Saturday-Rest
• Sunday-hiked 4+miles at Bot Gardens
• Monday-interval training; weights
• Tuesday-walked 3/4 mile (sick child)
• Wednesday-walked 1 mile (sick child)
• Thursday-walked 3/4 mile
• Friday-Rest

Weekly Update #6

This week I needed to change things up a bit.  On Sunday, I tried to do the Couch-to-5K, Week 4, Day 1 workout.  It felt like a really big jump from the Week 3 workouts.  My friend, Kelly, is doing different intervals with her trainer, so I thought I'd try something similar.  You can see what I did below.

I actually think the intervals I'm doing are better for my cardiovascular health.  My heart rate stays elevated longer.  The key to all of this for me is that these new intervals are easier on me mentally.  I am at the point in my training that I feel like I can do nearly anything for a minute or two.  However, when I'm staring a 5 min run in the face, it is still very daunting.  Although the entire package is important, at this point, I need to focus on keeping my internal motivation going so that I will want to go to the gym everyday.

• Saturday-Rest
  
• Sunday-attempted Couch-to-5K, Week 4, Day 1--it was too hard and I was really starting to get down on myself
  
• Monday-Intervals:  5 min warm up, 60s run (4.0 mph)/60s walk (2.8 mph) intervals for 15 min, 5 min cool down (incline 0); full strength training workout w/2 sets
• Tuesday-Rest
  
• Wednesday--Intervals:  5 min warm up, 60s run (4.0 mph)/60s walk (2.8 mph) intervals for 20 min, 5 min cool down (incline 0)
• Thursday-Intervals:  5 min warm up, 90s run (4.0 mph)/60s walk (3.0 mph) intervals for 20 min, 5 min cool down (incline 0); full strength training workout w/2sets
• Friday:  Treadmill:  5 min warm up, 10 mins of intervals (same as Thurs), 10 min walking at 3.2 mph at incline 2.5, 5 min cool down

 

In other news

I'm nursing a slightly sore knee.  I don't think anything is wrong.  If I had to guess, I would say that 6+ weeks of exercise in my obese body is catching up to me.  My knee is revolting.  I can push myself and get through my workouts; however,  my biggest concern is pushing and actually hurting myself.

I think it is time to work on my food intake.  I need to make a plan so that I have the right kinds of foods to eat available to me when I need them.  More on this later....

Weekly Update #5

This week I repeated the Week 3 workouts.  I'm really glad I did.  While I won't say it was easy, it was easier than last week.  My knee has been bothering me some this week, too.  It isn't sore, but there is some aching immediately after my run and again the next morning.

So, my training for the week...

• Saturday-swam 6 laps, but mainly a rest day
  
• Sunday-Couch-to-5K, Week 3, Day 1 (repeating this week)
  
• Monday-20 mins on the elliptical machine, strength training routine (1 set)
• Tuesday-Couch-to-5K, Week 3, Day 2 (repeating this week)
• Wednesday-Rest
  
• Thursday-Couch-to-5K, Week 3, Day 3 (repeating this week)
• Friday-20 mins on the elliptical machine, strength training routine (2 sets)

I've been exercising regularly for over a month now.  I'm on my way to a new lifestyle.  Now that I've got the exercising in my daily routine, I need to work on my diet.  This is the hard part for me.  Being gluten-free isn't bad once you get used to it.  I've done it for over a year now.  However, when I start focusing on food more than I already do, it feels overwhelming.  I have gained 6 pounds in the last month.  Crazy, huh?  Regardless of what my friend says about it being muscle, I know it is not.  One doesn't build that kind of muscle that quickly.  I really think my body is some mild state of shock.  I know this exercise is good for me and I know that adding the diet component into the plan will help.  I'm trying not to focus on the scale, but it doesn't make it any easier.

Weekly Update #4

This week was the beginning of the Couch-to-5K, Week 3 of training.  Week 3 workouts consist of 5 min warm up, 90s run/90s walk, then 3min run/3min walk (repeat twice), and a 5 min cool down.  Let me tell you something!  There is a big difference between running 90seconds and running 3 minutes.  I struggled on Day 1 and Day 3 of this interval training.  So, I think it is best to repeat this week and get a better handle on running the 3 minutes.  This week was the first full week of school for my kids and we are all adjusting to our new routine.  Also, I did the weight training "prescription" at the Wellness Center on Thursday of this week.  So, next week will be my first week of regularly adding weights to my routine.  Below is what I did this week.

• Saturday-Rest
• Sunday-Couch-to-5K (C25K):  Week 3, Day 1 workout (missed 30s on both 3 min runs)
  
• Monday-walked 1 mile (stress relief)
• Tuesday-C25K:  Week 3, Day 2 workout
  
• Wednesday-Rest
  
• Thursday-1 mile warm up walk, 1.25 mile bike ride, and weight training orientation
  
• Friday-C25K:  Week 3, Day 3 workout (missed some time on both 3 min runs)

On Monday, I really didn't want to do anything.  It was a very long day and rough day for me.  The husband suggested we go walk around in our cul-de-sac after the kids were in bed to get some fresh air.  It was just what I needed.  I have to remember how much it helps when I'm feeling down. 

Weekly Update #3

I'm still hanging in there.  This week the kids started school on Thursday, so I am making the transition to working out in the mornings rather than in the evenings after they go to bed.  I like the mornings better, but I will be happy when we no longer have 80+ degrees and 92% humidity at 6:30AM.  I think the fall weather will feel good in another couple of months, as long as I can keep my allergies in check.  I feel good this week.  I think the day of rest was good for my body.  

• Saturday-hiked Cook's Trail ~4 miles
  
• Sunday-Couch-to-5K, Week 1, Day 3--it was painful, but I did it
  
• Monday-Couch-to-5K, Week 2, Day 1 (5 min warm up, 6 intervals of 90s running/120s walking, 5 min cool down)
• Tuesday-sit ups & push ups
  
• Wednesday-Couch-to-5K, Week 2, Day 2 (same as Day 1)
• Thursday-REST
  
• Friday-Couch-to-5K, Week 2, Day 3; arms workout on machines; 2.5 miles on bike

On Thursday, I joined St. Mary's Wellness Center.  It is a gym opened to anyone, but the focus is on fitness and health rather than who can wear the tightest spandex and flirt the most.  There are a lot of older members and it feels like a comfortable place for me to be.  Next Thursday, I will work with a trainer to design a program that works well with the Couch-to-5K.

Weekly Update #2

I've had a good exercise week.  I ran for the first time in YEARS.  It feels good to be active and enjoying my time outside.  It will feel even better when we get rid of the 100 degree heat with daily heat advisories.  

• Saturday-swam ~600ft in 30 mins & walked laps in the pool for 20 mins
  
• Sunday-hike at the Botanical Gardens ~ 2.5 miles in the 100 degree heat
  
• Monday-2.28 miles in 47 mins
• Tuesday-Couch-to-5K, Week 1, Day 1 workout (5 min warm up, 8 intervals of 60s running/90s walking, then 5 min cool down)
• Wednesday-walked about 30 minutes (extremely hot & humid)
  
• Thursday-Couch-to-5K, Week 1, Day 2 workout (same as Tuesday)
  
• Friday-Yoga, sit-ups, push-ups

Weekly Update #1

I've done some exercise daily, which is a good start for me. The best part of the week is that I feel pretty good. I've been tired each night and feeling some muscles I haven't felt in a while, but overall it is a good feeling.

• Monday-walked steps for 5 minutes twice during the day
• Tuesday-walked around the parking lot while waiting for my girl to finish gymnastics
  
• Wednesday-walked a mile in our neighborhood in 20 minutes
  
• Thursday-hiked for an hour at Heritage Park with friends
  
• Friday-walked 2.28 miles in our neighborhood in 47 minutes
  

I know this doesn't look like half-marathon material, but I'm starting from NOTHING. The more I think about my goal, the more excited I get. No one has said I was crazy, yet, but I have gotten some interesting looks that told me exactly what the people were thinking. That's okay. It adds to my motivation. I have the internal motivation, but when I experience the ebb and flow, I will draw on my external motivation. People who doubt me, don't know me very well.