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# Oh....We're Halfway There! (and 5K Calculations)

### Friday, June 12, 2009

Today I weighed in at 152.8, which means that I have now lost 12.2 pounds and have 12.8 more pounds to go! I am being optimistic and thinking that this weekend, after sleeping in late, my weight will be down even more, so today is the day that I'm celebrating being halfway to my goal, even though I'm off by a few tenths of a pound. :)

By the way, it took me 9 weeks and 5 days to lose the first half of the weight. That is about 1.25 pounds per week. If I keep up this pace, I will be at goal (140 pounds) by August 21, 2009. :) :) :)

Also, as the math nerd that I am, I just did some calculating that I'd like to share, though I admit this is mostly for my own future reference more than for the makings of an interesting blog. A few weeks ago I wrote about my formula for determining 5K average speed based on total time: 186 divided by total time. (Example: 186 divided by 24 equals 7.75. This means that in order to finish a 5K in 24 minutes, you would need to run an average speed of 7.75 mph.) The number 186 came from 60 minutes times 3.1 miles (5 kilometers is approximately 3.1 miles).

Today I turned the formula around to figure out what the total 5K time would be based on average speed. This formula is: 186 divided by average mph. Record the number before the decimal for total minutes, then subtract it out to get left with just the decimal, and multiply that by 60 to get the seconds. (Example: 186 divided by 7.2 equals 25.8333333. Do 25.8333333 minus 25 equals 0.8333333. Multiply 0.8333333 times 60 which equals about 50. This means that an average speed of 7.2 mph would mean that the total 5K time would be 25:50.)

Here's what I came up with:

7.0 mph - 26:34
7.1 mph - 26:12
7.2 mph - 25:50
7.3 mph - 25:29
7.4 mph - 25:08
7.5 mph - 24:48
7.6 mph - 24:28
7.7 mph - 24:09
7.8 mph - 23:51

My probably-way-too-ambitious goal that I dreamt up a few weeks back was to finish my upcoming race in 24 minutes and that meant I'd have to run an average of 7.75 mph. As you can see in yesterday's blog, I have not been able to get even close to that yet, even though I'm training on a treadmill which is easier than running outside. The fastest I've been able to go lately is 25:45. If I want to beat that in my next pace training run, I should shoot for an average speed of 7.3 mph. I can do that!! Once I'm over this darn cold, and I'm well rested, well fed, and I've had my coffee, I can do that! Then the next time I can try for 7.4 mph and work my way up to 7.7 or 7.8 if I can get there in time - my race is only 16 days away and I only pace train once a week or so. Even if I don't have time to work my way up to that speed, I can still PR because my fastest official 5K RACE time was somewhere between 28-29 minutes (can't recall precisely). I will be happy with any PR at all, but I would be very proud of a sub 27 or 26 minute time, and my dream goal is 24 minutes.

Happy Friday!!!

 MARATHONER340 6/15/2009 7:27PM I generally run much faster in races than I do in training and I, too, end up doing a lot of speedwork on the treadmill (mostly because it's more convenient than driving to a track! I'd much prefer outside!) I generally always run at a 1% incline to make it more similar to running outside. But my point here was...I bet you'll run faster than you think in the 5k! Good luck! Can't wait to hear about it! =) Report Inappropriate Comment
 CREATINGMYSELF 6/13/2009 12:03AM I remember I was on the treadmill one day and I got frustrated because the 'up speed arrow' wasn't moving fast enough. So I planted my finger on it angrily and pressed down as hard as I could. Next thing I knew I was flying off the treadmill. And when I got up, brushed myself off (and pretending like it didn't happen), I looked at the speed... it was 7.8 mph. You are a mad woman-- but in a good way :) Your dedication and enthusiasm is contagious! And congrats on being half-way, that is SUPER cool!Comment edited on: 6/13/2009 12:03:32 AM Report Inappropriate Comment
 KJNE8O 6/12/2009 10:03PM YAY on the weight!!!And yeah - you're a total math nerd! Report Inappropriate Comment
 SWEATONCEADAY 6/12/2009 8:14PM congrats on your weight loss and good luck with your race! Report Inappropriate Comment
 FITGIRL15 6/12/2009 7:18PM Way to go Susan! I'm very proud of you for losing your weight the healthy way (1.25 pounds a week is AWESOME!!! Very maintainable!) and you are definitely adopting a lot of healthy lifelong skills in the process!Good Luck on those running targets! Report Inappropriate Comment
 KENSINGTONC 6/12/2009 7:00PM Great blog! The math kind of makes my head spin but I understand the point. I bet you'll be MUCH faster than you think in the actual race, with the adrenaline etc - at least I always have been. Anyway, great job with the weight loss and meeting your fitness goals! Report Inappropriate Comment
 BRIAN36 6/12/2009 6:07PM Just a link to save you all the math, it made my head spin! LOLhttp://www.coolrunning.com/engine/4/4_1/96.shtml Report Inappropriate Comment
 RUN_LIFT_EAT 6/12/2009 5:58PM I find that I am a *LOT* faster at an actual race, which is why some training schedules will have you run a shorter race (probably not for a 5k, but you get my point) as part of your training. That is so awesome that you are halfway to goal!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Report Inappropriate Comment
 ZIRCADIA 6/12/2009 3:20PM I'm feeling you!!! My goal is a sub 30min 5K, but the fastest I've ever run 3 miles was 30:18, so add the extra .1 miles and I have no idea where that will put me. I suppose I could do some math, but since it clearly puts me over 30min I'm not gonna bother. :) HAHAHAHAHA. BUT!!! My 5K PR is like 33:26, so I figure I should be able to at least set a new PR tomorrow even if I don't reach my sub-30 goal yet. HAPPY FRIDAY and HAPPY HALFWAY! WOOHOO!!! Report Inappropriate Comment

# 5K Times

### Thursday, June 11, 2009

I've decided to record all of my fastest 5K training times together in one place - here! So far, these have all been done on a treadmill. I know I have gone faster than this in the past, but it would take quite a bit of searching through old blogs to find my old best times. So these are just my best times since I started training for my 6/28/09 New Charles River Run 5K race.

6/11/09 26:10
6/02/09 25:45
5/29/09 27:15
5/24/09 26:59

I'm not sure if I can attain this kind of speed outside. Usually my tough runs are on the treadmill and my very long or easy runs are outside. I will have to try doing some speed or pace work outside! I also need to sometimes do speed work on the weekend, when I'm fully rested and caffeinated. I'm sure I could be faster than after a long day at school, which is when most of my pace workouts happen.

Also, a couple days ago I did my first hill intervals on the treadmill. I only had 12 minutes before I had to leave, so it was very quick and easy. I stayed at 6.0 mph most of the time, but I bumped it up to 7.0 at the end. I alternated between 0% incline and 4% incline, and each interval was four minutes. Afterwards, my knees hurt a bit, but that could have been a coincidence. Next time, I will try something similar, but with more speed.

 SEEHOLZ 6/12/2009 12:25PM Those are some great times! Well, I haven't been in any race shape this year, so I'm lving through others I guess-LOL! For me, outside times are slower, but I've heard from 2 or 3 other Sparkers that TM is harder... I wonder if they run on a higher incline ( even though they claimed 1 and 2 %). Be careful with the speedwork on the treadmill, as you could easily pull something--- even though the surface is more gentle, something about the calibration makes it more strenous for speedwork ( compared to a track--- there you got to worry about the same direction) Anyways, your 5K is coming up soon--- you are well on your way to that PR! P.S: I'm really glad you're finding that balance. It totally gives me hope for myself! Report Inappropriate Comment
 FITGIRL15 6/12/2009 12:00PM Nice times!I've never ran a 5K on the treadmill for time... maybe I'll try that someday! (Today? LOL)I think outside will slow you down, just due to the nature of the beast... a treadmill is very consistent terrain, no hills (unless you make them) and no obsticles to worry about (traffic, other runners, etc..) Not to mention how much scenery you are missing out on while running on a treadmill! My favorite part!!!PS.. I've been told by many-a-trainer never to run on a treadmill with an incline of less then 2%... it's actually like running downhill and very bad for your knees! Could be a source of the knee pain for you! I always bump the incline up to 2 before I even get started!!! Report Inappropriate Comment
 SKYFYRE 6/12/2009 6:37AM You are a speed tracking queen! Great job on your running! Report Inappropriate Comment
 JENONTHEROX 6/11/2009 9:57PM I am just winded & so impressed by your times... & even MORE impressed doing hill work at 6-7mph... 7mph are my sprints these days. I take my hills up anywhere from 3-8% & run at 5.4-5.5 mph-ish (around my first mile/my warmup pace). I know, I know, never compare, but hey, it's human nature. I think your runs are outstanding.& sigh, bless caffeine. I hate workouts & especially runs without it in my system. Report Inappropriate Comment
 ZIRCADIA 6/11/2009 9:24PM Girl, you are so much faster than me!!! :D You ROCK!!! But yeah -- I'm curious definitely to see how you would do 1) outside, 2) rested and caffeinated. :) hahaha. Report Inappropriate Comment
 KJNE8O 6/11/2009 9:20PM Wow - you are a speed demon! Definitely try it outside, see how that goes. Report Inappropriate Comment

# Two Dangerous Paths

### Wednesday, June 10, 2009

I have come to the realization that there is not just one, but TWO dangerous paths to which I am prone, both of which I must try to avoid if I want to effectively manage my weight.

Dangerous Path 1: Do whatever I want, whenever I want, because it feels really good!

This is the path I took prior to SparkPeople and also during those periods of rapid weight re-gain. This is the mindset of the Susan who ate so much in college that a friend said, "You eat more than anyone I've ever seen." This is the Susan whose thinking gets so illogical that somehow eating one pint of Ben & Jerry's is a common precursor to eating a second container! This dangerous path is quite obviously unhealthy. Dangerous Path 2 is not quite so obvious, but is just as dangerous...

Dangerous Path 2: Aim for perfection.

This is the path that led me, in early 2007, from 167 pounds to 134 pounds in just four months, while also making me cranky and lethargic in the process. This is the path that leads to resentment, because while everybody else is having fun, I have to keep up with my multi-hour sessions at the gym. There is no listening to my body when I have this mindset; there is only following pre-set rules. Sure, Dangerous Path 2 gets me skinny fast, but there is no way that weight loss attained this way can be maintained, because this lifestyle cannot be maintained.

What got me thinking about this today was a slice of cake. A coworker will be leaving us at the end of the school year, so my school's special education staff (all six of us) got together this afternoon to present her with a gift and to share a chocolate cake decorated with frosting best wishes. I only found out that there would be cake a few hours earlier, and I went into the situation ambivalent about whether I would actually eat it. I ate my usual healthy lunch at the usual time, and then just before we met I had a nice crisp apple to take the edge off my appetite; I also brought a can of seltzer to the meeting with me.

While the cake was being cut I noticed that everyone was getting a queen-sized piece. I considered asking for just a sliver, but in the end kept quiet. I let my giant slice sit on the table in front of me for a while and up until the moment I took my first bite, I still wasn't sure whether I'd eat it at all, or whether perhaps I'd leave a few large crumbs behind (never a common practice of mine in the past).

Well, I ate that great big slice of cake. It was moist and delicious, and I didn't leave a trace behind on my plate. After we said our goodbyes, I went right back to my office and I entered SparkPeople's closest match (the SP database had chocolate cake with chocolate frosting, which must be fairly similar nutritionally to what I had: chocolate cake with white frosting), and then I went home and did three things:

1) I continued thinking about that cake, and that cake's implications.
2) I ate a little less for dinner than I normally would, to keep my daily total calories at a comfortable level.
3) I exercised a little more than I probably would have if I hadn't eaten that cake.

Two very important things I did NOT do were:
1) continue chowing down on anything/everything I could find (a la Dangerous Path 1), despite my natural inclination to do so which kicks in whenever I start to eat something "naughty."
2) deny myself the cake altogether, or skip dinner entirely to make up for it, or go for an unreasonably long run (unreasonable here meaning taking so long that I wouldn't be able to meet my boyfriend at the train station after he was done with work). These are choices I would have made if I were in the mindset of Dangerous Path 2.

I want to live in the balanced middle of the spectrum between complete food freedom and ultra-strictness. I want to be healthy AND live my life to the fullest. I cannot get there if I take either extreme approach. I need to occasionally have a slice of cake, guilt-free, and then go out for a fun four-mile jog!

 LIL_EZZY 6/11/2009 5:33PM I too loved this blog. See you have it. Your mindset has obviously changed so I don't see you going down either of your dangerous paths anymore. Good for you Susan. Report Inappropriate Comment
 SEEHOLZ 6/11/2009 5:19PM OMG- I love this blog, because I need to do that---- keep a balance in my life. It's like i know what I need to do, but sometimes have the hardest time following through. That's the balance- there is nothing wrong with having a slice of cake on a special occassion--- and I'm totally proud of you for stopping, because old habits and tendencies tend to stay with me and I need to accept that even though the extremes are always there, I don't have to act upon them! THANK YOU so much for blogging about this. It's weird, too, because I was wondering if you were lately slowly going to the other extreme.... it's so good to know you aren't! Report Inappropriate Comment
 JENJENRUS 6/11/2009 1:59PM Hey,I just got your message that you left me and hurried over here to read your blog since you said it was similar and boy can I relate! I am the same exact way...it is either all or nothing. I *used to be* a terrible binger...I really have tried to make a new lifestyle and so far, it is working!I just wanted to tell you that I completely understand where you are coming from. Good job for recognizing your weaknesses!Jen Report Inappropriate Comment
 RA4945 6/11/2009 1:05PM Wow, this was beautifully written, Susan. You are so articulate! I love your attitude. This will surely keep you on the road of success! Report Inappropriate Comment
 SIMPLYSMALTZY 6/11/2009 9:54AM Great job! We have to remember this is a lifestyle change. One slice of cake on a special occassion isnt going to kill us. Who never wants to eat cake or BEN & JERRY'S ever again?!?! Definetely not me! It's great that you are finding a happy medium! Report Inappropriate Comment
 BELIEVE-IN-ME 6/11/2009 8:52AM I can't add anything more than the previous posters have said so I'm just going to say; "Wow!" That was an incredible read and oh-so-true for many of us!Good for you! You can have your cake and eat it too! Report Inappropriate Comment
 TRACYZABELLE 6/11/2009 4:46AM One bite, one day, one pound at a time girl! And also if we do not pre-plan when we have those special events, failure may be lurking around the corner.. Don't I wish I incorporated these things years ago! You can do it Susan, I have faith in you. Report Inappropriate Comment
 CREATINGMYSELF 6/10/2009 11:45PM I think a lot of us can relate to these scenarios, and I know for me personally it has taken me a long time to come to these realizations about my eating patterns. It's very black and white thinking-- either it's good or bad, all or nothing. And yes, it's dangerous. Congrats for recognizes these behaviors and patterns-- hopefully it will help you on your journey. Report Inappropriate Comment
 MARATHONER340 6/10/2009 10:07PM WOW can I relate with this one! I too have gone down both paths and agree we need to remain somewhere in the middle! I think you made good choices today and am proud of you! It's so refreshing to hear that othe people have been in the same mindset as I have about things! Report Inappropriate Comment
 KJNE8O 6/10/2009 9:49PM You are growing up!! LOL. So very wise and such a great way to approach life. Something that I need to hear and live as well. Thank you! Report Inappropriate Comment
 ZIRCADIA 6/10/2009 9:43PM GOOD GIRL!!!!!!!!!! :D I cannot tell you how unreasonably proud I am of you every time I read about you thinking through these life changes and making moderate and smart choices. I say unreasonably because who am I to have the right to be proud of your accomplishments??? HAHAHA :D Maybe it's better to say that I'm exceedingly happy for you and your newfound path!! :D CONGRATULATIONS! Report Inappropriate Comment
 KMWKENT 6/10/2009 9:40PM Great observations and great attitude! Glad you're able to find that middle ground. Report Inappropriate Comment

# Long Run Stats

### Sunday, June 07, 2009

Wow, I've earned my rest day tomorrow - 5.5 miles yesterday + 7.5 miles today = 13 miles this weekend!

I need to list today's stats in two different ways - one for the running-only portion at the beginning, and one for the entire thing that involved a lot of walking toward the end.

Running:
1:06:50
6.24 miles
5.6 mph
689 calories
10:41 min/mi
BMI 24.7

Whole:
1:29:19
7.53 miles
5.1 mph
829 calories
11:54 min/mi

It felt good and I didn't feel gross despite being covered in sunscreen. Once I stopped to walk my legs - muscles and joints - were feeling sore and tired, but nothing else was bothering me at all. It was a pretty day for running!

 TRACYZABELLE 6/9/2009 4:44AM keep the sunscreen on lady! we dont want you to look like a prune at 40! Report Inappropriate Comment
 SKYFYRE 6/8/2009 6:57PM Great Job and a great run! Look at you runner girl! Report Inappropriate Comment
 ROGUE_1 6/8/2009 5:28PM That is so inspiring! I realized that I need to start going for longer runs outside especially now that the sun is shining and the weather is sweet. Do you run mostly outside or on the treadmill? You've definitely earned your rest day, so enjoy it! You are getting so close to your ticker goal...keep up the GREAT work :) Report Inappropriate Comment
 ZIRCADIA 6/8/2009 2:53PM WOOHOO! :D ROCK ON, chica!!! :D That is GREAT! :D Report Inappropriate Comment
 JENONTHEROX 6/8/2009 1:24PM you definitely did have GREAT runs over the weekend...13 miles is delicious!!! I love reading your running stats because I do the same, keeping them in my datebook (total time, mileage, pace). I've just been SO reluctant to run 2 or 3 days in a row... but I guess by adjusting the runs accordingly makes it work. Report Inappropriate Comment
 RUN_LIFT_EAT 6/8/2009 8:34AM Wow! That is a great weekend! Report Inappropriate Comment
 SEEHOLZ 6/8/2009 1:15AM YOu are doing so fabulous AND you totally motivated me to get my butt out there today! Report Inappropriate Comment
 LIL_EZZY 6/7/2009 10:26PM I am jealous. Sounds like you enjoyed yourself out there in that sunshine. I sat inside all weekend apart from taking my son to his football game in freezing conditions. I wanted to go running yesterday(sunday) but had some sort of vomiting bug and felt oh so crappy. Today is freezing and windy but I may get out and do something once my housework is done. Hurray for you running all those miles. Report Inappropriate Comment
 KJNE8O 6/7/2009 10:21PM Sounds like a great weekend for running! Way to go! Report Inappropriate Comment
 MARATHONER340 6/7/2009 7:58PM yay for the 13 miles this weekend! That's more than I can say I ran! =) Report Inappropriate Comment

# Week 9 Ends

### Sunday, June 07, 2009

Week 1 -1lb
Week 2 -2lb
Week 3 -1lb
Week 4 -0.4lb
Week 5 -2lb
Week 6 -1lb
Week 7 -lb
Week 8 -2lb
Week 9 -1lb

This morning it hurt to talk - I seem to only be sick overnight and when I first wake up, and then I feel fine the rest of the day. I am now at 153.4 and suddenly the 140s seems oh-so-close. Can't wait!!! :) :) :)

 KJNE8O 6/8/2009 4:28PM Allergies? A humidifier might help - but great weekend :) Report Inappropriate Comment
 JENONTHEROX 6/8/2009 1:26PM you're doing amazingly well with your weight losses, nice & gradual... you are working HARD & deserve all the progress you're getting. The 140s are just around your corner, you'll be there before you know it. Report Inappropriate Comment
 CREATINGMYSELF 6/8/2009 12:27AM You rock. Nuff said. Report Inappropriate Comment
 LIL_EZZY 6/7/2009 10:28PM Sounds as if you had a really nice weekend. I love springtime. 140's here you come. Report Inappropriate Comment
 SWEATONCEADAY 6/7/2009 2:32PM great consitent progress. you will see 140 in no time! Report Inappropriate Comment
 BRUIN2 6/7/2009 11:45AM Stopping whenever you needed to use your phone?!?BWAHAHHAHA.You're funny.And the pb soft serve sounds sooooooo goooooooood (as a treat of course!). Report Inappropriate Comment
 SDTALLY 6/7/2009 10:42AM You're doing great! I couldn't seem to loose more than 1 pound per week when I was loosing. Found out the key is to just keep on & eventually it all comes off! Sharon Report Inappropriate Comment
 ZIRCADIA 6/7/2009 10:36AM Maybe you need a humidifier in your room or something?? But woohoo on such a great evening and down a bit more today! :D Report Inappropriate Comment

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