Saturday, April 28, 2012
Since I love numbers so much, I guess I'll track my miles run. I don't have a pedometer or smartphone so I guess if I'm off the treadmill I'll be doing my best to estimate. So far, I'm just running on the treadmill (well, doing intervals of walking and running because I do interval cardio).
Wed + 2.25 = 4.5
Fri +.75 = 5.25
Goal is 6-9mi per week.
Friday, April 27, 2012
I ended my Female Body Breakthrough workouts in February and, knowing I had an elbow injury and something up with my lower back, dialed back the intensity. Then my trainer decided to leave the gym so I started working pretty intensely with him so I could use up the training sessions I had purchased (which were supposed to last me all year - ouch!). Only problem with that? His workouts are so intense that I can't workout on top of them so I had a LOT of 30' workouts on days when I'd normally have done 60'. And, lazy me, I stopped tracking my food and exercise calories just to see how it would go.
So here I am... it's almost May. My weight is A-OK. I'm actually pretty happy with being at goal (sometimes a tad over, often 1-2 pounds under) given how lax I've been. BUT I'm not OK with my percent body fat and the loss of definition than came with putting some fat back on. I, apparently, have a very small window where I am happy with my definition. I feel 'soft' at goal. I look bony (ribs) at 5 pounds under goal.
Today was the last of my training sessions. I did a workout and used the last session as a planning session. I have 2 pairs of whole body workouts and 1 lower body workout. Instructions for a whole body stretching routine and foam rolling guidance. And 'orders' to run. I think we put together a good plan. The overarching goal is to get back into peak shape (body fat under 19% by dropping fat/weight), with trimmer thighs and a more solid middle.
Over the next 2 months (maybe less if things start to feel too easy), I will push myself to get to the point where I can cycle through each workout twice in an hour, progressing with weight as needed. As part of my plans to lose some weight and drop some 'belly' fat, I'm also going to work towards walking/running 5Ks in intervals in less and less time. Right now I'm at 2.2 mi in 30'. My first goal is to get to 3 mi (5K) in 45' and then to start shaving time by making the running intervals faster/longer distances.
So..... it might not be May yet but I have my May goals :-)
1. Body fat under 19%
2. Weight under 124
3. Drop inches from core and thighs.
4. Run 5K in intervals in 36'
Anyone have input on the running goal? We never did set a number for this... just that my starting goal didn't seem ambitious enough to be a goal for the end of May. I just pulled 36' out of the air.... 12' miles on average.
Typing 'aloud'...... Right now I walk 1/2 of my distance and run 1/2 of my distance. I think I should work towards walking 1/3 of it and running 2/3 of it. (1) Is that reasonable? If it is, I walk at 4MPH so I'll have to run 2 miles in 21 minutes. That's 5.7MPH for the running. Right now I run some intervals at 5.5MPH (which is not tough) and some at 6.0MPH (which is a tiny bit tough). I *think* the speed goal is doable.... just not sure I can handle running intervals that are 1/2 mi long! (so maybe I should do 0.2mi an 0.4mi intervals?)
And one more question..... at what point should I invest in running shoes? I only own cross training shoes. I have one pair I don't like to run in (asics gel-plexus) and one pair I do like to run in (Nike Free TR Fit Winter Training Shoe - http://www.sneakers4u.com/Nike-Free-TR-Fit
px). Neither are running shoes because I was 'never going to run'. hahaha
Sunday, April 22, 2012
I did it! I went on a cruise (5 nights), enjoyed myself to the fullest, splurged as I saw fit.... and came home just 0.8 pound up. After one full day at home that was gone. After another another 1.2 was gone. I'm now at my lowest weight in a month and I am hopeful that I have kicked the doldrums I was in as winter turned to spring.
On the cruise - I ate a clean breakfast, as best a lunch as I could (I'd have preferred a salad and fish but had to settle for whatever protein I could find most days), and let loose in the afternoon and evening (often going with the healthy dinner option simply because it truly was most appealing). At dessert at least once a day. Drank a lot (alcohol AND water, absolutely no beer as that does nasty things to my body). NEVER set foot in an elevator until disembarkation when we all had a lot of bags to manage. Went to the gym 3x but just for 300 calories of cardio each time. This compares to my last cruise on the same ship where I gained 7 pounds in 9 days, some of which stuck around a long time. I *really* do not feel like I splurged any more on that trip than this. I think my ideas about what constitutes splurging have simply changed.
So.... now I'm home and will be on my next cruise in 11 weeks. (And this is on a ship with AMAZING food! And we have a premium alcohol package. And no kids along. I will likely gain on this one!)
Between now and then I am going to focus on my lower body (whole body some days, lower body others) and on attempts to shed body fat (as that has crept up). My trainer has worked up a pile of workouts with me in the last few weeks and we're going to set out a plan for now through the cruise next Friday. He is really encouraging me to shake things up for cardio - spinning or running. There's no spinning at my gym and I really don't want to change gyms or add a punch card to some place with spinning so I'm going to - gasp - give running a try. I want to do strength 3x a week, pilates 2x a week, and work in the running. It might get a bit intense but I'm up for it!
Get An Email Alert Each Time TANYAP71 Posts