Thursday, January 06, 2011
With only 49 days left until I leave for the Princess Half Marathon at Disney World, I really need to stay on track.
Hopefully in that time no one gets sick or injured, or I will be completely hooped on this plan.
The rest of this week:
1/6: 5km run -- DONE
-----5.1km running, plus over 4km walking,
-----Strength Training done, 25min YOGA, 15min with the foam roller
1/7: 10km run -- Cut this short to 6.4km run, 2.8km walk VERY WET
1/8: Yoga -- DONE
And Next Weeks Plan:
1/9: 12km run -- DONE
1/10: Cross Train (or 5km run) SKIP - REST DAY - Walked 1.80km
1/11: 15km run -- CHANGE - REST DAY - Walked 2.2km
1/12: Strength Training -- Walked 1.8km
1/13: 8km run -- CHANGE - Exercise Bike, Maybe swim
1/14: 10km run -- CHANGE - Exercise Bike
1/15: Yoga - This I can do!
And on January 16th I'm running the Chilly Chase 15K race....
Tuesday, January 04, 2011
As much as I loved having my husband and kids home for the Christmas holidays, I'm glad that I can now get back into routine.
Today we walked to school, and then I headed out on my run. Today on my run I covered 17.04km doing a 1km run, 1min walk. This was great and I was able to keep it up until 13.6km when the hill got too much! And so I walked most of the last 3.5km (as it has a 10% or greater grade)... Which is fine, because I haven't gone out on a run this long since my half marathon.
And I got my strength training done too...
ETA: Ouch my legs are tired tonight.... 1.4km walking to school this morning and another 2.2km this afternoon...
Reading has changed in my youngest's class so I think I might hit the pool for Aquafit or other class a morning a week...
Saturday, January 01, 2011
Last year I set the goal to loose another 20lbs, to get to my goal weight of 135lbs. 150lbs is where I sit today, and I'm fine that I didn't get to 135lbs. There are reasons for this - mainly my health was more important. When my mileage increased in my running program in the spring (about the same time as my weight-loss stalled) I had to increase my calories as my body was needing more fuel. So now I'm healthily fueling my body - as the athlete that I've become over the past two years. I needed to increase my carbs and calories. I know from this journey and journeys I tried in the past that I do need to restrict carbs to lose weight. So I increased my calories, mainly by increasing my carbs and keeping an otherwise balanced diet, high in fruits, veggies, beans, lentils and whole grains.
Through my training I gained 10lbs, I am not worried - lots of it was muscle, I did see changes in my body composition. I learned more about fueling my body and am working on eating whole foods. With my running, I've also realized that once I increase my mileage beyond 10km runs, I really need to go dairy-free. I am finding this change really difficult. I love dairy - cheese, yogurt, etc and as a vegetarian it has been a major source of protein through the past 18 years... Its hard to go dairy free in a family that isn't vegetarian nor is dairy free... its also more expensive, and not nearly as convenient, especially when eating out, as many vegetarian choices at restaurants include dairy.
My achievements for 2010 include 4 races and maintaining a weight loss of 5lbs over the year (or a 100lb total weight loss)
- Chilly Chase 5K in January
- Spring Run Off 8K in March
- Longest Day Run 10K in June
- Half Marathon in October
- Hike for Hospice (with Kids) in May
- Science Fair Run (with Kids) in May
For each of these races, I completed them in slightly under my goal time and felt great at the end. Even after the half marathon where I really disliked the route (the bridges, the strange out and back at the end and the uneven parts of the path)
In 2009, my main focus was on exercise and losing weight, but I didn't balance my other interests and hobbies. I love sewing and crafts and reading, but in 2009 I let those interests really scale back as they took time I didn't feel I had... My goal in 2010 was to include more crafting. I was successful at doing this, but it did take lots of dedication and time management and sometimes led to things being left undone (like dishes....) But thanks to my husband and kids, they are great at helping with the household chores so that I could get some balance back in my life.
In 2011, I wish to continue to balance family, volunteering, crafts and exercise. I know that this is a balance, that will change as the year progresses, as different things come up. But I know its possible!
Weight loss: I would love to lose an additional 15lbs, but this really is an "extra", not a requirement. I am currently training for a half marathon, so won't be restricting calories (or carbs) for the next 8 weeks. My goal for 2011 is to eat to fuel my body, and keep my weight at or below 150lbs. The following are specific points that will help me achieve my goal:
Eat balanced meals between 1200-1800 calories (as needed depending on training)
Drink at least 8 glasses of water and tea
No late night snacking or mindless eating
Exercise: My goal is to continue running, include some cross training and strength training. I keep trying to include more strength training, but my commitment to this hasn't been great. 2011 is the year I will master this. I have looked into gyms and classes for this, but have yet to come to a good conclusion. In light of not being able to find a class that I can commit to (no times work for me), I am plan to get into a routine of running to one of the city pools and use their weight rooms, then possibly get a swim in, followed by a soak in the hot tub, then a walk/run home. I plan to do this once a week.
We still need to figure out which races we are doing for the year... Running races with young children requires pre-planning, scheduling, and sometimes finding others to help. For the Half Marathon at Disney World, my mom and her husband are coming with us. The Chilly Chase weekend, the girls are going to my SILs and my son will be at Cub camp so I just need to find a ride home for him. I'm thinking in March if we decide to do the Green Sock (St Patrick's Day Run) we can do the Relay, then we don't need to worry about child minding... we can trade off at the halfway point!
Races for 2011:
Chilly Chase 15Km (January)
Disney Princess Half Marathon (February)
Green Sock Half, 7Miler, or Relay (March)
Hike for Hospice as a family (May)
Science Fair 5K with kids (May)
Longest Day 10K (June)
Disneyland Half Marathon (September)
Training Plan: I am hoping that I can get into a routine to include both the cardio and strength training. My goal is to include squats, push-ups and crunches daily, and add more strengthening activites on Mondays and Wednesdays.
Mondays: Strength Training, Yoga
Tuesdays: Long Run
Wednesdays: Strength Training
Thursdays: Run (AM) & Aquafit (PM)
Sundays: Run (this may change depending on the weekend plans)
Monday, December 27, 2010
Two years ago on Boxing Day I re-started my weight loss journey with hopes that it would be successful. I had joined Sparkpeople long before and attempted to lose weight, but had never stuck with it long enough to see it through.
I was scared, unsure, and really didn't believe I could lose 51lbs... and that would only bring me to One-derland... Not a healthy weight, but my goal was too get to 199lbs. I dreamed I'd make it to 180lbs... to get to get back down to my lowest adult weight -- what I'd weighed when we got married, but the thought of losing 70lbs was ver daunting.
Now today at 100lbs weight loss - I will say it is possible. It was a long journey and I am up from my lowest weight, I've had to change things a bit to feel healthy and fuel for my running. I do think I can lose the last 10-15lbs in 2011 by toning up and that is my goal for the next year!
So how did I go from that unsure person who didn't exercise to someone who routinely runs 10-12km and thinks a short run is 5km (as in saying to my husband, "Today I only ran 5K!"). I got here one step at a time. First I started walking, and more walking. Exercise videos and the stationary bike got me through the first 6 months of weight loss. I didn't start running or join an exercise class or gym - I just started moving. I took the stairs and started running the stairs at home, parking further away or parking once and walking between stores. Summer 2009 I started the Couch to 5K program -- at first I was skeptical that I could ever run as I wasn't a runner and the last time I'd run any long distance was probably Grade 7 Cross Country... And now I was out training for a 5K - just me, my iPod and the road... After all the walking I'd done, the running seamed "easy", now it wasn't fast, but wasn't impossible! By the end of August I was running for 30 minutes a time. It took me until January 2010 to enter my first race - a 5K and I was terrified, but finished one second under my goal (0:29:59.0 )! Two months later I entered an 8K and finished that too seconds under my goal (0:47:45.4). June my husband and I entered a 10K and although I'd hoped to run with him, I couldn't keep his pace, but finished at a great time of 0:57:00.95. And in October after battling some minor injuries and a strange training schedule, I completed my first Half Marathon slightly ahead of my goal in 2:13:36.7! 2010 was a wonderful year of running and training, and I'm ready to move ahead in 2011...
I will add the journey hasn't been easy - the first month I battled headaches, and a family sick with Norwalk virus. And between sick kids, kids activities, volunteer requirements, travel, family responsibilities and my husbands schedule I do need to be flexible. Sometimes that means no runs, and using exercise videos or the dreaded stationary bike... I've had my ups and downs and minor injuries along the way, but by eating healthy and keeping moving it has been possible.
Although it hasn't been easy, it has been a lifestyle change and is totally do-able and I feel great. We have changed what we are eating - not drastically, but adding more fruits and veggies, decreasing the starches, and eating healthy portions. We've also been trying to eat more whole foods, and fewer processed foods. And as a family we are so much healthier for it. We now walk, run, and soon hopefully bike ride together. We enjoy spending active time together and although my 5yo wouldn't say only 5K... she's good for all but the last 0.5km (including our >6km walks this summer).
Thank you to all my friends who continue to support me. Thanks to my husband who has joined me on this journey and has also reached some awesome goals. Thanks to SparkPeople for putting out such a wonderful resource -- for designing a "lifestyle program" that emphasizes both "diet" and exercise.
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