Tuesday, September 13, 2011
Spark People Day 138
Cardio Streak Day 136
Today marks a major event ... the formal loss of 50 pounds! I can't say I'm sad to see it go, in fact I'm ecstatic and I hope I never see that companion again.
It didn't happen overnight and many times I thought it would never get here. We pack it on slowly and don't really think about it as it's happening. One day we wake up from our haze, purple or otherwise, or have an epiphany of some sort and it's like - - BOOM, the fat is here - - now what are we going to do about it NOW! Once the epiphany occurs, we tend to want instant gratification in the form of something, anything, to take away the results of YEARS' worth of neglect.
We forget the gradual changes and now want instant reversal of the problem. Well, it doesn't happen. I started this trek back in February and I thought I was NEVER going to see results. But here we are, seven months and fifty pounds later, and I'm giddy like a school girl.
The journey is by no means over. I've got another 30 pounds or so left to shed. But one thing I've learned over these past seven months is that the journey takes place one day at a time, one step at a time, and one pound at a time. Forget the magic elixir and quick looking for the magic pill - they're not there.
Here's my secret and it boils down to the following:
1) change the diet / monitor the calories;
2) move your butt in the form of exercise;
3) exercise every day of the week;
4) don't quit / be consistent!
I've discovered that monitoring the calories is not enough. There is conflicting information out there but I now believe that all calories are not created equal. Empty carbs and sugar seem to do more for packing on (or keeping ) weight than protein and fats.
Exercise doesn't have to be all-out sprinting or distance running. It can be as simple as a ten minute walk. I personally believe that for better results, you need to breathe deeply in response to the body's need for more oxygen. In other words, a ten minute walk covering three blocks will not produce results if you are capable of walking ten blocks in the same period of time. CAVEAT--make sure you have your doc's okay before starting a program.
I lost a total of 50 pounds so far and I'm happy today!
For the workout today, I did long/slow jogging:
4 minutes jogging / 1 minute walking / repeat for 5.00 miles
Yep, I can still walk faster than I jog, but perhaps one day that too will change.
683 calories burned
Monday, September 12, 2011
Spark People Day 137
Cardio Streak Day 135
I started early this morning so I could leave the house around 0730 hrs. At 0545 I was out the door with breakfast and water happily bouncing around inside my tummy. The weather was cool and very dark, although some moonlight was visible.
Today was an interval day. I've decided to cut back a little on the distance I've been covering, say from 5.00 miles to about 3.00 miles. I've been staying pretty tired and this may help in the long run. Also, it will allow me to work on getting more speed at the shorter overall distance which is probably a good thing.
Intervals within the three mile limit will be one minute running followed by two minutes walking... repeat until the end of 45 minutes.
About twenty minutes into the intervals, I was headed south on a collector street. Even though it's a collector, I was running in the street against traffic because the sidewalks are so dark I hate to run up there.
My focus came upon a very slow moving pickup truck coming toward me. The truck was farther toward the curb than most traffic and was only moving about 10 mph or so. I thought it very strange but then I saw the reason... there must have been about thirty members of the cross country team headed north up the same street, although they were all running on the sidewalk.
Males, females.. all headed up in a pretty large pack of churning legs and arms, separated by only a block or so. I'm glad the truck was there, it must have been one of the coaches driving the "sad wagon" for anybody who came up lame or injured. Although I've shared the sidewalks with them over the summer, this is the first time I've seen somebody shadowing them for safety. It's about time!
I went on my merry way and met them on the way back, this time on the same side of the street. I yielded to the mass of flailing arms and legs and ran again in the street and left them to the sidewalk. By now it was getting light so as soon as the bulk of the group passed, I moved up onto the sidewalk.
On the side streets I probably passed another ten or so residents in various stages of walking to running. It's nice to see so many folks out working on their fitness.
My running this morning was very comfortable. For example, I ran the entire one minute interval going up Cardiac Hill. Yep, I was breathing harder at the top, but I made it. Whew!
For the 45 minutes today, I made 3.26 miles. Add 12 minutes for warm up and cool down and the day was:
463 calories burned
Sunday, September 11, 2011
Spark People Day 136
Cardio Streak Day 134
This morning I hit the 750 mile mark on RunKeeper that I started in February of this year. Unfortunately I started using the RunKeeper program on my phone before I found Spark People so the totals for SP are lower. But that's okay. RunKeeper, by the way, tracks via GPS and plots those activities on a map not only on your phone, but on the website application at www.runkeeper.com. I'm not hustling for RunKeeper, I just happen to like it.
During the last 750 miles I've learned:
that you can wear out a brand new pair of American made running shoes;
that you can lose a butt-load of weight... literally;
that I can now run up several flights of stairs without having to stop and rest;
that I can now fit into clothes that are tucked away in the back of my closet;
that I look very different in the mirror than this time last year;
that encouragement from those who share a common goal is important; and
consistency will win in the long run.
On a different subject, congratulations to all four of the NCAA football teams I follow. Two of them are places where I have degrees and they both came back late in the game. One of them was 'under the lights' for the first time in 132 years and I had all but given up on the game. Of the other two, one is a local team and had a fabulous unbeaten streak until last week. The fourth is one of the military academies, only because one of my sons is in that branch of the service. So all four won; it was a good football day yesterday.
Today was for cross training. Sunday has been the wild card day for me since I set up the alternating workouts several months ago. I do running intervals on Mon-Wed-Fri with slow jogging on Tue-Thu-Sat. That leaves Sunday for walking or it could be the one day that I do nothing, but I've got this 134 day continuous streak going, so I'm not going to lay off yet.
I started this morning thinking that 2.50 miles would be about right. Instead of leisurely walking the distance, I decided to hoof-it-up a little. For the actual 2.75 miles covered, my rate of speed was 14:30 per mile, about 30 seconds faster per mile than when I jog the same distance.
What's up with that!!??? Walking keeps one foot on the ground at all times and jogging begins to lift both feet off the ground at the same time. Not only does it use slightly different muscle sets, but it's a little harder workout. It gives me something to shoot for.
328 calories burned
Saturday, September 10, 2011
Spark People Day 135
Cardio Streak Day 133
It was nice and cool this morning and felt better than it's felt the last few days. I must be getting used to the 'cold' weather, haha.
I got up, had breakfast, drank water, then encouraged a friend to go out and walk... Success!
People need encouragement. That's one of the things I really like about this website. If you're reading this, I know I'm preaching to the choir but if we had to do this alone it would be much more difficult to get out and do it. That's too bad, but it's human nature.
Thanks to all of you who offer encouragement to me. I really appreciate it. I recently qualified as a Community Team Member and one of the 'duties' is to greet and encourage new members. That's something we all should be doing but again, if you're reading this, you are probably already doing it.
I decided to take it easy on my shins again today and did a walking only day. Great weather, a little sunshine, and not many people out today. About ten minutes in, I came up on two guys walking neighborhood dogs on leashes. They were on the opposite side of the street going the opposite direction (no sidewalks) and one of the dogs reminded me why it's nice to have a leash law.
The dog fussed and strained at the leash and all the while the owner was pulling and telling him 'no' while trying to keep him on his side of the street and away from me. Obviously the guy need to watch The Dog Whisperer because the dog was very much trying to be the pack leader instead of the human!
All other dogs were well behaved.
Today was walking only, no need for warm up or cool down:
636 calories burned
Friday, September 09, 2011
Spark People Day 134
Cardio Streak Day 132
68F is so much better than the last two months. I was hoping we were going to stay here for a while, but the weather folks are talking about temps back over 100F sometime next week. It looks like we may equal or surpass that record for the greatest number of 100+ days in a summer.
I got up about 0530 hrs and needed to leave at 0730 so I did a quick workout. Today was scheduled for intervals:
1 minute run / 2 minutes walk for 45 minutes regardless of distance (there is a second part to it but I truncated the workout as you'll see below).
Since I was running short on time, I decided to do 39 minutes (it divides equally by 3 minutes) which would give me 13 segments of running.
I've got to tell you, there were a lot of folks out this morning. I think the cooler weather has folks coming out of the woodwork. I counted about 20 folks out for a walk/jog/run including one I believe was part of the cross country team that I've written about in the past.
I came around a corner at the start of one of my running intervals, in front of the cross country runner. I can proudly say that he did not pass me until I slowed for the walk after the minute was up. He was right behind me but didn't pass.
I feel pretty smug about that, although the end of the one minute interval for me was just another minute for him. He kept going at the same speed with easy breathing while I walked and panted to recover my breathing and heart rate.
However, it's so much better than I could do before I started this program, I just can't say it enough - the human body really does respond to exercise, thank the Lord.
I finished the 39 minutes with 2.75 miles. Add walking for warm up and cool down gives a total for the day:
400 calories burned
Get An Email Alert Each Time RG_DFW Posts