Sunday, March 24, 2013
Yesterday I did some of my reward shopping, celebrating 4 years of being a healthy BMI, after more than 5 decades of obesity/overweight. I got a new wristwatch I really like that will remind me frequently of my commitment to healthy living. I also realized something that confirms that I have been maintaining. I remember several months ago one of my SparkFriends (I think it was Watermellen) blogged that she had maintained long enough to actually wear out some clothes she had bought when she hit goal weight. Well, I've maintained long enough to have to replace the smallest size adult underwear they sell (at the store where I shop)!! WooHoo!!!
Hope all my SparkFriends are having a great day and enjoying little (or big) signs of success!!
Friday, March 22, 2013
This week I've followed my training plan pretty well. Monday night was the run with the coach. I'd say it was a group run, but the only place it was a group was at the starting line. We did a half mile warm up and then two 1.5 mile repeats with a 2 minute rest in between. We cooled down for a quarter mile and some good stretching. Two guys are much faster than I am; one is trying to bring his 5K down from 23:00 to 22:00. I have my sites set on beating my previous time on the Mayfaire 5K on May 11th. I ran this hilly race in 2011 in 29:55.
Tuesday I was to run slowly (10:30-11 min pace) for 20-30 minutes and I did about 23 minutes. Plus I walked a mile to the trail and a mile back.
Wednesday was a cycling day. I rode outside for 15 minutes in my neighborhood, but it was sprinkling so I went to the gym and did a 70 minute stationary bike workout -- not super fast.
Thursday is my "main set." I had planned to go to the gym and do it on the treadmill with Gwen in the nursery, but my hubby was trying to get into the doctor for a shoulder injury and would need the car as soon as he could get an appointment. So I ran at 1:30pm on my street while Gwen was napping. The assignment was one mile at pace 10:30-11:30, followed by 2 miles without stopping @ 9:30 pace and faster (upto 9 min pace) if I could, finish with one more mile @ 10:30-11:30 pace. If I didn't have my new Garmin I would have had to do it on the treadmill to hit the pace right, but the Garmin did just fine. I did the first mile at 10:34, then 9:13, 3rd one at 9:11, and fourth at 11:15. The Garmin gave me constant feedback. My right calf seemed sore after that run, but was fine in just a few minutes and isn't bothering me today.
My hubby couldn't get in to see the orthopedist until March 29th, so I took him into the walk-in clinic after I got Natalie from kindergarten. He got some pain meds to help him make it until then. He still didn't get but just a couple hours sleep last night. He injured his shoulder walking the dog the other day and it has just gotten worse and worse.
Today is a swim for recovery day. Gwen went to the nursery. I did 26 laps, 25 yards each. I did 7 laps crawl, 6 backstroke, and 13 breaststroke. I rested some between every 2 or 4 laps. I need to buy some googles. (Edit correction: goggles, but you knew that!) Hope to do that this week and maybe a swim cap, too. I would like to swim more crawl but I've got to work on the breathing and getting my head in the right position. Last week I swam 20 laps with 4 crawl, so I am making progress.
Tomorrow is my Galloway group run. Not sure which group I'm going to join or how long I'm going to run tomorrow. I'm kind of floating between groups. We'll see what my options are tomorrow for a long run. Sunday is my day of rest.
So, all in all I'm feeling good and feeling good about my training! My weight is staying well under 129, but not yet consistently at 126. I'll get there! Thanks for reading my blog.
Thursday, March 21, 2013
Four years ago, on March 21, 2009, I had my first free lifetime weigh in at Weight Watchers in many, many years. I then weighed 155 with a BMI of 25. Since then I have had 48 free lifetime monthly weigh ins, which means I've weighed in timely each month not more than two pounds over my goal weight.I've not had to pay once. I've also reduced my goal weight from 155 to 148 to 139 pounds. On March 20, 2010, I had my first WW weigh in ever under 130 pounds. I've fluctuated, but stayed under 135 since then. Almost all the time I have been 132 or less, which means I've maintained an 80 pound weight loss. I largely credit SparkPeople with helping me get to my current weight and BMI. Recently I've been weighing in dressed and after a small breakfast at around 129 pounds. My personal goal is to average 126 pounds (BMI 20.2) here at home and 129 at WW, dressed and lightly fed. Right now I am very, very close to doing that!!
Earlier I got a lot of congratulations from my At Goal & Maintaining Plus.... Team because I'd listed my goal weight anniversary date a little early.Ooops. I appreciate all the support! It isn't always easy, but it is definitely worth the effort.
I plan to reward myself. I had planned to take Gwen with me and go to the health food store and splurge on some things I don't usually buy. One thing I know I am going to get is steel cut oats. I eat oatmeal all the time, usually the old fashioned kind, but I've never tried the steel cut. Looking at the price has always stopped me from getting it, but I'm going to celebrate! Looks like it probably won't be today that I get to go, though. My hubby is in terrible pain from a shoulder injury. We're waiting on a call from the doctor's office. We share a car and he may need me to drive, so I'll put off my reward shopping and today's training run until we get him taken care of.
I also need a new wrist watch and I plan to get a better one than I would have had it not been for this celebration!! The watch will be another daily reminder that hard work and healthy eating pay off!!
Wednesday, March 20, 2013
SparkCoach challenge today is to focus on the positive by writing down, preferably in a blog, three recent accomplishments. I've already blogged about each one of mine, but here they are together:
1. hiring a running coach and accomplishing the first 10 days of her challenging training program including 4 runs per week for the first time (previously 3) and one mile repeats at 9 minutes per mile
2. weighed 126.8 this morning, which is .8 over the target, but I'm determined and getting to 126 (BMI 20.2) as my default weight! this represents lots of healthy food selections, portion control, and consistent tracking.
3. running a 10K in a PR (personal record) of 1:01:13 on 3/16/13
SparkGuy said as a bonus you could add more accomplishments and even suggested this could be an ongoing challenge. But for now, that's enough!
Tuesday, March 19, 2013
Right now I'm waiting for my new Garmin Forerunner10 to charge for me to go for today's scheduled easy run. Also have a strength training session designed by my new running coach to complete today. The tech gadget is amazing! First, here is what it looks like:
I bought the men's style because the text is bigger and easier for me to read while I'm running. They did have a cute pink and a lime green in smaller women's styles, but I think this black one will suit me just fine.
My first run with this Garmin was the 10K on Saturday. After I downloaded a lot of data, I could not find the "splits", times for each one mile segment. But after I downloaded my last eve's group coaching runs, I found them:
Split Hours:Minutes:SecondsTime MilesDistance Minutes per MileAvg Pace
Summary 1:01:13.7 6.25 9:48
1 9:58.3 1.00 9:58
2 9:23.3 1.00 9:23
3 9:49.9 1.00 9:50
4 9:52.1 1.00 9:52
5 9:42.9 1.00 9:43
6 9:58.1 1.00 9:58
7 2:29.1 0.25 9:53
It also gives a map of each run. This is the loop my group ran last eve:
Well, when I saved the map it didn't keep the red line showing our route. Hmmm...
It saves the weather (temp, humidity) on each run and the elevations. The loop had 95 feet of elevation change. I haven't worked much on hills and my May 11th 5K has maximum hills for our fairly flat area, so that is definitely an area I need to work on.
So I'm enjoying playing with this toy, er..., training tool.
As expected, the scale did not stay at my happy weight of 126.0, however, I will keep working on it until it becomes my default weight! Didn't sleep well last eve. Wonder if the evening run had me too keyed up? Anyway, I don't have the kids today so may get a nap.
Have a happy, healthy day, SparkFriends!! Hope you have something new and fun to play with, too.
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