Tuesday, October 02, 2012
Week 5 Training Plan: 10/1-10/7
Monday, 10/1: Rest Day
Tuesday, 10/2: Medium Run + ST [5 mi run + Stage 1/Workout A #6]
Actual: Ran 5 miles in 53 minutes (10:36 minute/mile pace). Did Workout A #6. I'm up to squatting with 75 pounds and doing one set of "real" pushups. Progress!
Wednesday, 10/3: Rest Day
Thursday, 10/4: Short Run + ST [3.5 mi run + Stage 1/Workout B #6]
Actual: Ran 3.6 miles in 36 minutes (10 minute/mile pace). Did Workout B #6.
Friday, 10/5: Rest Day
Saturday, 10/6: 10k Race
Actual: Great race! Ran 6.2 miles in 57:45, which is 9:18 minute/mile pace. It was 34 degrees at the start--chilly! My goal was under :60 and I was thrilled with the result. Leapfrogged with a woman who really inspired me to run faster. The end was all downhill and I was flying!
Sunday, 10/7: Medium Run + ST [5 mi run + Stage 1/Workout A #7]
Actual: Rest Day. Decided my body needed a few days off after the tough effort I put into the 10k race on Saturday.
Sunday, September 23, 2012
Week 4 Training Plan: 9/24-9/30
Monday, 9/24: Short Run + ST [4 mi run + Stage 1/Workout B #4]
Actual: Ran on the treadmill for 40 minutes (3.5 miles? Not sure--didn't look). Did Workout B #4 and it went quickly. Next workout will increase to 3 sets.
Tuesday, 9/25: Rest Day
Wednesday, 9/26: Long Run [9.5 mi run]
Actual: Ran 10.4 miles in 116 minutes (11:09 min/mile pace) with 3:00/:15 run/walk interval). My legs are dead now, but I felt pretty good during the run.
Thursday, 9/27: Short Run + ST [4 mi run + Stage 1/Workout A #5]
Actual: Ran 3.1 miles in 35 minutes (11:15 min/mile pace) and did Workout A #5. Up to 3 sets now, which is a lot harder than the 2 sets I was doing. Got a good workout today!
Friday, 9/28: Rest Day
Saturday, 9/29: Medium Run + ST [6.5 mi run + Stage 1/Workout B #5]
Actual: Ran 6.28 miles in 64 minutes (10:11 minute/mile pace). Didn't do strength training because the Y was closed (and I realized I needed to not do ST two days in a row), so I'll do it on Sunday.
Sunday, 9/30: Medium Run + ST [6 mi run + Stage 1/Workout A #6]
Actual: Ran 7 miles in 84 minutes (12 minute/mile pace) and did Workout B #5 for ST.
Sunday, September 16, 2012
Week 3 Training Plan: 9/17-9/23
Monday, 9/17: Rest Day
Goal = Long Run Day [9 mi]
Actual = 9.82 in 1 hour, 59 minutes (12:07 minute/mile pace) with a 3:00/:30 run/walk interval. Felt fabulous! Thought I was doing about 13 min/miles, yet lo and behold I was going a lot faster. There was a little chill in the air -- just right for running!
Wednesday, 9/19: Rest Day
Goal = Medium Run + Strength Training [5 mi + Stage 1/Workout B #3)
Actual = Ran about 6 miles in 69 minutes. Then accidentally did workout A #4 instead of Workout B #3. Whoops! I'll have to do B twice. Well, that just means lots and lots of squats!
Friday, 9/21: Cross Train
Actual = 40 minute walk.
Saturday, 9/22: Rest Day
Actual = 60 minute walk on the treadmill at 4% incline and ST Workout B #3. Increased my weight and felt like I worked myself hard.
Sunday, 9/23: 5k Race
Actual = 3.1 miles in 28:02 (9:02 min/mile pace). My goal was to finish in under 30 minutes. This was a PR--woo hoo!
Wednesday, September 12, 2012
At 131.5 pounds, as of today I'm technically within my maintenance range (of 128-132) for the first time. This is my monthly photo, the first one that shows the "new me":
I'm not quite to my magic number of 130, and given that I'm slowly shifting into maintenance mode, it might still be awhile until I get there, even though it's only a pound and a half. I'm actually expecting to bounce up a bit, now that my muscles are storing glycogen from the weight training program I just started.
But that kind of mental back-and-forth is a relic of my weight obsession during this weight loss process. Now that I'm transitioning to maintenance, I'm trying to remember that the reason why I wanted to lose the weight is so that I could LIVE more fully, and that involves more than going into emotional contortions over my weight! Not that monitoring the scale isn't important for weight management--if you've read my blogs on maintenance planning you know I take it very seriously.
But what I want to do is keep my eye on the prize: being (and staying) healthy and fit. And I'm there! Today I ran 9 miles and LOVED it. Tonight I'm preparing a crock pot full of steel cut oats for healthy homemade apple cinnamon oatmeal. Tomorrow I'm a parent volunteer at my kids' running club. Tomorrow night I'm making roasted root vegetables for dinner. The day after that, I'm chaperoning a field trip which I never would have been able to do before because I wouldn't have been able to keep up. Before I go, I'll run 6 miles and I'll lift weights for 40 minutes. I have a meeting this weekend with a friend, but instead of going out for coffee and donuts, we're going to go on a walk-and-talk instead.
It feels so amazing to have the energy to take the stairs two at a time, or to charge up a hill when I'm running, or to hop up on the counter to reach something from a high cupboard (yes, I'm 5'3"!). Just the everyday bounce in my step is such a gift, along with the positivity, can-do energy, and extra boost I have every day. Back when I was 196.5 pounds, everything felt like an effort or a struggle, like I was swimming upstream all the time. I'll never let that happen to myself again; this new life I lead is too precious.
The change in my habits and my outlook is what means I've arrived in my new "home." Life has changed, and it feels good. So good! That I know.
Sunday, September 09, 2012
Week 2 Training Plan: 9/10-9/16
Monday, 9/10: Short Run + ST [35 min run + Stage 1/Workout A #2]
Actual: Ran 3.1 in 31:30 on the treadmill and completed ST workout in 25 minutes. Still adjusting what the right baseline level of weights is for each exercise. Felt GREAT after my run and overall not as tired & not as much of the "heavy limbs" effect after the ST.
Tuesday, 9/11: Rest Day
Actual: .75 mile slow jog with my kids' running club.
Wednesday, 9/12: Long Run [8 mi]
Actual: Ran 8.97 in 118 minutes [13:09 min/mile pace], using a 2:00/:25 run/walk ratio. Shooting for a slow pace of 13:30 but went a bit faster than that. Felt GREAT and could have gone longer (as it was I accidentally went farther than I meant to).
Thursday, 9/13: Rest Day
Friday, 9/14: Medium Run + ST [5.5 mi + Stage 1/Workout B #2]
Actual: Ran 4.97 miles in 52 minutes [10:27 mile pace] using 4:00/:22 run/walk ratio. Felt GREAT! Weight workout doesn't feel as challenging as it should. Still figuring out which bars/equipment to use at the gym.
Saturday, 9/15: Rest Day
Sunday, 9/16: Medium Run + ST [4.5 mi + Stage 1/Workout A #3]
Actual: Ran 6.28 in 66 minutes [10:30 mile pace) using 4:00/:15 run/walk ratio. Felt like I was flying--such a fun run. I even outran my dog, who had to be cajoled into keeping up with me at the end. ST is fewer reps now and more weight. Feels good to be upping the effort.
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