Thursday, July 17, 2014
My knees have been a bit sore this week, so I took a few days off from working out from Thursday to Sunday. Since Monday, I've cut back my mileage and my speed, and I've upgraded to better shoes, been doing strength training/stretches, and I've been icing my knees after I workout. They are still a teensy bit sore, but feeling loads better than last week. I'm still a fairly new to runner, and I think I've just been overdoing it. Too much, too fast, too soon. Definitely a wake up call to be more careful, take my time, and be more aware of my body.
Monday, July 07, 2014
I am finally out of the "Obese" category on the BMI chart and into the "Overweight" category. 30 pounds to go until I reach my goal weight...
I think I can. I think I can. I think I can.
Monday, June 30, 2014
At the beginning of this year I posted a goal worksheet, which mapped out my goals for this year. Now that I'm about 6 months into the year, I thought it would be a good time to see where I am, how I'm doing, and to reassess my priorities and goals for the remaining months of the year...
MY GOAL IS: TO BE HEALTHIER, FITTER, AND TO REACH A HEALTHY BODY FAT PERCENTAGE.
*I'd say this is still a good, strong goal for me right now.
MY GOAL DETAILS: WITH MY HUSBAND AND SPARK COMMUNITY BY MY SIDE, MY GOAL IS TO TRAIN FOR A RACE AND TO REACH 23%-25% BODY FAT BY THE END OF THE SUMMER.
*Since writing this goal, I have participated in three different races. A 6 Miles, 8 Miler and 10.6 Miler. I originally had the goal of walking/running a marathon race this September, however, last month I made the decision to run a half marathon instead. I found that, with where I am right now in my fitness level and mindset, that a half marathon is a doable goal for me this year, and I feel really, really good about my decision. My first marathon will have to wait until next year or the year after. As for body fat %, it is almost July and I am currently at about 33% body fat, which is almost 4% lower than my body fat percentage in January. Even better to note, my muscle mass has increased to 37% as my body fat has decreased over the past six months. My consistent training has really paid off. My new goal is to get body fat percentage number down to about 30% by September.
HOW I WILL REACH MY GOAL:
1. I WILL CONTINUE TO BE MINDFUL OF MY BODY AND TO EAT AS HEALTHY AS I CAN, AIMING TO STAY WITHIN MY CALORIE RANGE
2. I WILL FOLLOW MY EXERCISE PLAN THAT I HAVE MAPPED OUT FOR THE YEAR
3. I WILL CONTINUE TO LOG MY EXERCISE AND FOOD AS FREQUENTLY AS I CAN, AND I WILL CONTINUE TO BE ACTIVE ON SPARKPEOPLE.
*These are still very good approaches to reach my goal.
I WILL KNOW THAT I'VE REACHED MY GOAL WHEN: I REACH 23%-25% BODY FAT AND/OR REACH A DRESS SIZE 10/12
*I'd say that these are good indicators for me to know when I've reached my goal. However, these are definitely not set in stone. I feel that I will know when I will be at my goal when I begin to feel more and more comfortable with my body.
ITEMS THAT I NEED TO ACHIEVE MY GOAL: EXERCISE GEAR AND EXERCISE/TRAINING SCHEDULE, DIGITAL SCALE TO MEASURE BODY MASS PERCENTAGES
*I will have to add: My husband and my cheerleader. He has really been supportive during the past six months and has really helped me feel good in my successes.
HOW I'LL FIND THE TIME: I WILL UTILIZE MY FREE TIME AFTER WORK AND ON WEEKENDS TO EXERCISE AND TO COOK DINNERS AND MAKE LUNCHES
*I have been doing really well with fitting in my workouts during the week. Doing them right after work has really helped motivate me. My husband and I have been doing well cooking at home, but I'd like to do even more and to make my lunches at home more, as well.
THINGS I NEED TO LEARN MORE ABOUT: HOW TO TRAIN FOR A RACE, FIND HEALTHY CALORIE RANGE AND HOW TO "FUEL" DURING TRAINING
*I am still trying to find a balance of eating just the right amount for energy and for weight loss. I find that if I eat too little, then I feel unhappier and sluggish. I now realize that I have to eat enough for my peace of mind and to fuel my heavier workout routine. This can make weight loss more challenging, but SP is very helpful with calculating ideal calorie ranges.
PEOPLE I CAN TALK TO FOR SUPPORT: MY HUSBAND, MY PSYCHOTHERAPIST, AND THE SPARKPEOPLE COMMUNITY
*I am not seeing my therapist anymore, but I have been reaching out more to friends for support. I am also going to join a running club or two to help me be more social in my exercise routine. I have also been signing up for smaller races and events sprinkled throughout the year to help keep me accountable in my training.
WHY I WANT TO REACH THIS GOAL: I WANT TO BE HEALTHIER, FEEL MORE COMFORTABLE IN MY OWN SKIN, TO PROVE TO MYSELF THAT I CAN REACH THE GOALS I SET FOR MYSELF, AND TO LOVE MYSELF THE BEST WAY THAT I CAN, WHICH INCLUDES TAKING GOOD PHYSICAL CARE OF MYSELF.
*These are all still very relevant and still inspire me to do my best.
NEW GOAL DEADLINES FOR THE LAST 6 MONTHS OF 2014:
I WILL REACH MY GOAL DRESS SIZE OF 10/12 BY: 12/27/14 (My 30th Birthday)
I WILL REACH 30% BODY FAT BY: 11/14/14 (Lake Tahoe Half Marathon)
ADDITION 2014 RACE DATES/MILESTONES: SF Sustainable Race 11K (8/2/14), Lake Tahoe Half Marathon (11/14/14 ), Bridge to Bridge 12K (10/5/14)
1. AFTER REACHING 30% BODY FAT: See a professional theatre performance
2. AFTER COMPLETING MY HALF MARATHON: Get a makeover
3. REACHING MY GOAL DRESS SIZE: Take a getaway trip with my husband
Friday, June 20, 2014
Races I am signed up for during the second half of 2014...
*San Francisco FrontRunners Pride Run 10K -- Next Saturday, June 28th (SF Pride Weekend): A 5K loop in Golden Gate Park, run twice for the 10K. Celebrates SF Pride and benefits the Castro Community On Patrol.
*SF Sustainable Race 11K -- Saturday, August 2nd: Lovely race along the SF Bay Trail. It is the 1st annual Sustainable Race "to foster sustainability awareness, focusing on San Francisco’s drive to 100% renewable energy."
*Lake Tahoe Half Marathon - Sunday, September 14th: Beautiful 13.1-mile course along the west/southwest side of the lake. Advertised as "the most beautiful run you will ever do." Also, it is apparently the same route that Meg Ryan bikes down at the end of "City of Angels."
*Bridge to Bridge 12K - Sunday, October 5th: Course runs from the SF Ferry Building to Golden Gate Bridge. Nice, flat race along the Bay.
*Run Wild 5K - Sunday, November 30th: Fun run at Crissy Field that I'm going to do with my husband on the Sunday of Thanksgiving weekend. Everyone gets a free Santa Hat, so that all there is a "sea of Santa hats" during the race.
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