September Goals

Friday, August 28, 2009

GOALS for September and how I plan to achieve them…

Goal: Strength train 2x a week.

Plan: I am currently doing it weekly with a trainer, but I am inconsistent with doing it another time a week. I am never going to get anywhere if I don’t pick it up a little. I am so bad at motivating myself to do this and not cardio because, while I know it’s beneficial and aids weight loss it doesn’t provide me that satisfying high calorie burn for the amount of time I have to spend doing it. Strength train on days when I plan to run outside or do a class in the evening. Get up in the morning and do the strength training routine. I am unlikely to skip a cardio workout but much more likely to skip a strength training one if I did that in the evening. Then I will strength train but not feel like I am missing out on cardio for the day because I’ll do it later. I think I am going to invest in Jillian Michael’s No More Trouble Zones.

Goal: Run 8 miles by the end of September.

Plan: Gradually build on weekly long runs by a half mile each week. So… 6.5 by the end of the first week of September, 7 the next and so on. If it looks to be too much mid-month then I will scale back, I don’t want to injure myself because I pushed too hard but I need a couple goals that are a BIG DEAL, and not some “safe” amount, and this is one of them.

Goal: Beat my first 5k time of 32:30 at my 5k on September 12th, the Lung Run.

Plan: Initially my goal was to run this in under a half hour, but in August I worked much more on distance than speed. With my recent toe injury I don’t know that I’ll be able to pick it up that much by September 12th. I’m just going to try my hardest and if I am under 30 minutes, that’s awesome but I’m just looking to beat my time. When I get back on track with the running this week I’m going to work on speed as much as I can with a weekly long run and 2 sessions of working to go faster.

Goal: Have my 10k time COMFORTABLY down to 70 minutes or less. This is an 11:30 pace

Plan: I am pretty sure my firs 6 mile run was like a 10:30-11 min mile pace, but I want to be able to do this without my heart feeling like it is going to explode. Basically I want to have this 6 mile run pace be my “easy run” for the week. I want to focus mainly on speed for the 5k at the first half of September and then once that is over I’ll be focusing more on distance. First 10k October 25th.

Goal: Try yet another new fitness class

Plan: This one is pretty simple. My gyms class schedules change September 1st, so see if there’s anything new that fits into my schedule I’d like to try out, and try it out. Also check the gym that’s in between my work and home to see if there are any good after work options.

Goal: Try swimming laps.

Plan: Get a speedo or something similar (should be some great clearances this time of year) and some goggles and DO IT.

Goal: Eat more fruits and veggies at work

Plan: I love fruits and veggies, why don’t I eat them more? Mainly I eat them at home and for dinner, but I lack at work. We have those v8 drinks (For FREE) that are 3 servings of veggies, so I’ll drink those. I am drinking one RIGHT NOW. I’ll have salad for lunch more or get extra veggies on my sandwiches. We have fruit at work, generally just apples and sometimes they get bananas and oranges. but I’ll eat apples and I’ll start bringing containers of cut up fruit to keep in the fridge.

Goal: Cut back on the diet soda and the coffee

Plan: Yikes I have developed this terrible coffee drinking habit the last couple months. I am going to switch that out for green tea! Diet soda plan is to stick to 1 a day. I usually have one at work for lunchtime. I'm not going to purchase anymore to keep around the house. Eventually I'd like to cut this out entirely but I will start small.

Goal: Do a better job spreading my calories out

Plan: Snacking is great and all and I do awesome at the “proper” snacking techniques during the day. I have a little something before I work out, a little something after, and a little something at work. Then a small snack of like… cottage cheese and an apple early afternoon, then a late lunch of a sammich or something like that. At night though… I eat a small snack when I get home. Then I have a light dinner around 7 or 8. After that point I usually have a bunch of calories left and even though I’m not hungry I eat granola bars and chips and yogurt and fruit or a bowl of cereal and stuff just cuz I can do it and stay in my range. So I’m going to try to eat a little more at each meal, spread out throughout the day. I am not used to how many calories I can eat because of how much I workout.

Now that we’ve got past fitness and nutrition goals, onto the weightloss goal:

GOAL – 189 by September 30th.

Plan: Try to meet all my goals and keep working out the same amount/intensity and sticking in my calorie range. If I do all this and I still don’t meet my weight loss goal then so be it.

-and ya know, try to work on extinguishing that nasty scale habit and stick to the weekly weigh ins as much as I can stand to do so.


No other real personal life goals I have to work on haha... that might be something I need to work on. Come up with other things to think about and occupy my time besides fitness and my diet.

  

  Member Comments About This Blog Post:

THENHEATHERSAID 8/31/2009 10:15AM

i love these! i am totally using some of your goals to inspire some of mine! :) woo hoo :) Report Inappropriate Comment

NIXFROMTHEBLOC 8/31/2009 3:47AM

keep pushing on your doing it girl! Report Inappropriate Comment

HARMONYBLUE 8/30/2009 1:34AM

I am also not crazy about strength training. I would so much rather do cardio. You have inspired me. I am going to set a goal for strength training this month 2xs per week. Report Inappropriate Comment

ALLYALLYT 8/29/2009 6:41PM

great ideas. i am impressed and will try some of these myself. Report Inappropriate Comment

CHIMEL 8/28/2009 6:52PM

Wow, great goals and planning! Good for you. Report Inappropriate Comment

MANSPUNS 8/28/2009 3:02PM

Wow, you are so disciplined and organized. You are a role model for me. I am trying the same tomorrow. Report Inappropriate Comment

JENONTHEROX 8/28/2009 2:08PM

You're lucky to have those V8s & fruits available at work to you... seriously we're lucky to just have a water & ice machine! your goals look great - can't wait to read your reviews of Jillian's NMTZ! Report Inappropriate Comment

ABETTERKGIRL 8/28/2009 12:16PM

You can do it girl! You've already come so far just keep your eyes on the prize, and you will achieve it! Report Inappropriate Comment

ASHWILLDOTHIS 8/28/2009 11:44AM

youve got some great goals girl and I know you're going to reach them all! You're doing great girl! Report Inappropriate Comment

LLBEAN75 8/28/2009 11:39AM

Sarah these are GREAT! Just make yourself a plan and stick with it each and every day and you'll be seeing 189 by the end of the month! Report Inappropriate Comment

10 Weeks

Wednesday, August 26, 2009

Tonight was Week 10, the final week of the running training program. A lot has changed in 10 weeks. 10 weeks ago I was about 20 pounds heavier and struggled to run a few miles at a slow pace. I started off doing the 5k training, looking to do the distance faster and more comfortably. The pace of the group wasn't really working out for me (too slow, not enough of a challenge) so I switched to doing distance with the 10k group instead. I loved the people I ran with and I loved the way it felt to increase my mileage so much so quickly. It was an amazing experience. I lost weight and I gained a love and respect for running.

The program was really good for me because it is what really got me started on sticking to a schedule each week. I began this at the end of June and in July I just really picked up the pace. I loved working out and I tried a ton of new things and I was ENJOYING running a few times a week. Just a totally different person than a few months ago. I was working out because I knew I had to, but my heart was NOT in it.

I would recommend doing something like this to anyone who has this type of group in their area. It's amazing running with people with the same love for exercise and bettering themselves as a person. Its also great because you really push yourself, and its a group of people who are holding you accountable for sticking to your own training throughout the week to be able to keep up.

Tonight two of the other girls in the 10k and I were talking with the director about how we want to keep going but we feel like signing up again in the fall would be nice but we'd end up starting out so slow and low miles that it wouldnt be worth it. He said if we all signed up they could just have one of the volunteer pacers run with us and we could start out doing 3-4 miles and work on different things and improving speed. He said he could tailor it a little differently so we could still be pushing ourselves. Of course we were all pretty excited about that, and it's cheaper to sign up a consecutive session. It was like 55 the first time for CARA members and 35 to sign up again. Soooo heck yes I did this!

He was also saying he'd feel confident in any of the 5k and 10k graduates ability to volunteer themselves for CARA training for the beginning runners. He was talking to those of us who show up regularly and are dedicated and work hard and motivate each other. I hadn't really considered this but I think I will do this next year. It would be a really nice way to give back. I would like to get out there and push and motivate beginners to find the same sort of passion in running that I'm finding through this program. I'll just do this next session for now and I'm going to do the half marathon training in the spring and then I will volunteer with the spring or summer session of these running groups as well. It will be great fun, I'm looking forward to it.

  

  Member Comments About This Blog Post:

SAD2BE 8/27/2009 10:28PM

You know I think I am in the same boat you are except I am the June you... I hope to get there cause you sound so proud of yourself. Good job and stick to your plan. It REALLY seems to be working for you! Congrats!! Report Inappropriate Comment

MANSPUNS 8/27/2009 12:31PM

That's awesome. You should totally volunteer! Congratulations! I think I'll try and run with a group once I am back at school. Report Inappropriate Comment

LISTLOADRUN 8/27/2009 12:14PM

I started the C25K last night and your posts about your running are part of the reason i started early ( I had originally planned to start in October but I kept reading about your awesome progress and really wanted to at least try...) You have SO much to be proud of - and you would make a wonderful trainer/example for beginners. How far are you from Charlotte NC? :) Report Inappropriate Comment

THENHEATHERSAID 8/27/2009 8:06AM

a. HOOOOOOOOOOOOOORAAAAAAAAAAAYYYYYYYY YYY for the less than nine minutes. YOU DID IT. [and i am proud of you] b. you should totally volunteer. Also- if you wanted to volunteer in the Scotia, NY area, that would be FINE BY ME ;) 3. um. yes. you are awesome. and your blog about loving to run is making me even more motivated to run. (as if i needed it at this point.) d. :-) Report Inappropriate Comment

COURTNASTY82 8/27/2009 7:48AM

you totally should lead that group! you're super motivating. Report Inappropriate Comment

NIXFROMTHEBLOC 8/27/2009 2:32AM

YOU ARE DOING WELL Report Inappropriate Comment

HARMONYBLUE 8/27/2009 12:46AM

That's great. I think you should definitely volunteer. Your transformation is inspiring and your enthusiasm would go a long way to helping beginners get and stay motivated. If I lived in your area, I would join a group led by your in a heartbeat! Report Inappropriate Comment

EINAFETSJ 8/27/2009 12:00AM

This really moved me. It's so wonderful to see how passionate you are about running, and what a difference it has made in your life and health. You are really an inspiration and I love that you constantly push yourself and try new things. I agree with the previous comment-- you would certainly be a gift to a running group! I always look forward to see what you are doing next. You keep us all on our toes! Way to rock it, girl. Report Inappropriate Comment

JCQUINONEZ84 8/26/2009 11:28PM

Amazing! This is my last week of C25k and I'm considering doing the podcast program for the 8k next. Not sure if I should do that or just try working on distance. You are an inspiration. And what a gift it would be if you led a group next year :) Report Inappropriate Comment

I want to learn...

Wednesday, August 26, 2009

30lbs by Turkey Day Challenge:

I want to learn:

- How to use the rock climbing wall at the gym
-Sauna etiquette (always nervous to try one out)
-Yoga (so lacking in flexibility, afraid to take a class)
-How to sew… nothing fancy just be able to take care of a button that fell off or repair a seam
-How to cook beyond just the basics.
-How to wear my hair up in a way that looks classy and not like a crappy ponytail
-More about nutrition. I legitimately think it’s interesting and might pursue a career in it were it not for having to get a serious degree involving sciency stuff. Maybe I could add learning how to be good at math and science haha. Ehhh.
-How to dress myself in a flattering stylish fashion (I am ultra casual and bummy) I just started wearing jewelry a couple months ago.
-How to start a fire
-How to not want to eat at Coldstone up the block everyday haha
-More about everything. Just start reading online and watching videos and getting books about stuff that interests me. i just want to explore things so I can figure out what I want to do with my life.
-CPR

That's all I can up with for now but I'm sure there's soooo much more.

  

  Member Comments About This Blog Post:

CHIMEL 8/28/2009 6:58PM

When you figure out the answer to Coldstone let me know. I could use that info. For yoga you don't have to be flexible to start. Just do a beginner class (or video) and they will teach you modified poses. You will then gradually be able to sink deeper into the normal posses. It counts as stretching, strength and cardio btw. A triple threat of the exercise world. Report Inappropriate Comment

DJ4HEALTH 8/26/2009 10:25PM

Start with about two or three or you may not do any. As for the sewing. they do offer classes at Joann's and you can check them out when you call them. Report Inappropriate Comment

STINA6584 8/26/2009 10:18PM

I would love to use the rock climbing wall at the gym, but I never see anyone on there so I feel like it's off limits or something. We had a climbing wall in one of the gyms at my high school so Iearned how to do it/ use the equipment when I took outdoor ed. my junior year. For yoga, try a DVD first. If you can get your hands on the Crunch: Candlelight Yoga video it's a very calming one that's good for building up your flexibility. Once you've done that for a while you may feel more confident in going to a class. (My mom and I were supposed to go tonight at the gym, but she punked out on me & I really do have a ton of crap to do.) I am such a lazy cook too. What's really sad is my mom is a foods teacher. Her job is to teach people to cook, and I'm terrible. I can do it, but if it requires more than just following a recipe, I basically say, eff that noise. I can sew too (again, mom taught sewing for a while), but I still bring all my stuff to her...even buttons (which aren't hard, btw, you could learn that super quick and easy.) You sound like me. If I could just be a professional student I totally would. I would love to get a degree in nutrition/ fitness, sociology, psych, math. Hell I'd even maybe do a marketing or business degree even though I find business infinitely dull. I've actually thought about going back to the community college (I can't afford grad school right now, especially since the program I'm really interested in is at Lewis which = $$$$$) and seeing if I can get like an associates in something. Can you get an associates if you already have a bachelors? Okay, I'm rambling now.... Report Inappropriate Comment

FRANCLYN 8/26/2009 2:40PM

One: Nutrition is serious "sciency stuff" and a degree in it can get you a very satisfying, well paying job if you look. Two: I'd tackle one at a time. I would start with CPR if I were you. It's a quick and easy class to get either at the local junior college or through your local Red Cross. It looks great on a resume and makes you feel more confident because you know you can help someone if they're in need. Cooking can be learned in baby steps. Explore the SparkRecipes site and find a recipe that looks intriguing but has simple, clearly written instructions. You will learn nuances from doing. There are also food guru podcasts and YouTube videos and such that show you how to cook a specific dish step by step (and can be run back if they went too fast and you think you may have missed something). Little by little you can cross things off your list and each one will give you the confidence to tackle another. Good luck! Report Inappropriate Comment

LMCGEEN 8/26/2009 1:34PM

Great goals! I recently started wearing jewlery also I invested in a few great pieces from liasophia.com You should check it out. Report Inappropriate Comment

Checking in on August goals

Tuesday, August 25, 2009

30 lbs by Turkey Day Daily Challenge was to check up on how the August goals are going and figure out what still needs to be accomplished, all that good stuff.

Here's a basic overview of my August goals:

August Goals:

-Get under 200 and hopefully down to 195 by the end of the month.
-Run 6 miles without stopping
-Improve my mile time to a 9min/mile
-Bike the whole lakefront path
-Try a fitness class at the gym
-Do 2 90 minute workouts a week
-Stick to weekly weigh-ins


* Oh I got under 200 August 2nd haha. I mean I was hoping to in July so I figured August for sure. I am at 196 right now, so I will hopefully lose a pound this week like I have been pretty consistently.

* I ran 6 miles on Thursday! It was so hard, I ran with a pace group that went faster than I was used to. It was good for me to push myself. I feel confident about doing the 10k in a couple months, for sure.

* I was going to run a 9 minute mile Sunday. I figured... no problem I can do one at that pace even if it'll make me tired. Then I promptly broke my toe (or at least stubbed it REAL hard, swollen, pretty colors all over) Saturday, so I have not run since my 6 miler on Thursday. This may not be a goal i am able to accomplish in August. I am okay with that though, it was out of my control. It's much more important that I don't make my injury worse than to meet this goal in a rather arbitrary timeline.

* My Dad came to visit this past weekend and he biked the path with me. It was 38 miles total. My butt was more tired than anything. We stopped a few times to admire the view and have some water and chat. It was nice.

* I did 2 fitness classes this month. Cardio kickboxing one time, and I've done spinning twice. I found a new love in spinning! I probably will do it more regularly come winter when I'm not actual biking some of the time. I'd like to a couple times a week.

* I'm not positive if I've done 2 workouts a week thing for that long, but... I kinda feel like "whatever" on this one because I've been burning over 5,000 calories a week. I workout 6 days a week, sometimes more than once a day and I walk to and from work. My workouts are generally about an hour and then any extras probably ad up. I'm workin it, it's all good.

* Weekly weigh ins = FAIL. I am improving though. It's not multiple times a day and obsessively like usual. More like checkin in once or twice extra throughout the week than I should be. So... okay I will not weigh myself this week until my Monday weigh in. I am making strides though, it's all good. It's more curiosity at this point than unhealthy obsession, and getting rid of the latter was really the main idea.


All in all... not bad. I wish I would've been able to have more scale willpower and that I had tried to get that 9 min/mile in before the toe incident but, oh well. I'm losing weight steadily. I am less than 20 pounds from a "healthy" weight at this point so I don't feel that losing much more than a pound a week is reasonable. It used to be 2-3, and yes I miss those days but I'm happy with where I am. I'm hoping to go for about 5 a month from here on out.

Time to start brainstorming for September goals... I'm at a loss for what else to add since I've really got all the major obvious stuff down but there are ALWAYS things to improve on, and I will find them!

  

  Member Comments About This Blog Post:

PAAATS 8/26/2009 12:56PM

WOW! You did work it this month. I think you need some sort of reward for getting your goals achieved. I didn't even know a 38 milke bike ride was possible. Dang girl!! Report Inappropriate Comment

NOTGIVINGUPEVER 8/25/2009 4:07PM

I have issues with the scale thing to. I have gotten it down to around only 2 times a week. It's hard not to obsess over it, since we have to keep tight tabs on everything else to do with trying to lose weight. You are doing great! Sorry about your toe! Report Inappropriate Comment

GIRL*IN*MOTION 8/25/2009 2:36PM

Great job on your goals!! Especially the bike riding one! That is amazing! I envy you for having a place you can go do that at. We don't have anything much like that here. 38 miles is AWESOME!!! Report Inappropriate Comment

THENHEATHERSAID 8/25/2009 2:11PM

you did fantabulously :) Report Inappropriate Comment

ZOMMBIE1 8/25/2009 2:03PM

Sounds like you are doing a great job! Keep going! Report Inappropriate Comment

COURTNASTY82 8/25/2009 2:00PM

sooooo glad i found you...you're inspirational! keep it up, girrrrrrl! Report Inappropriate Comment

LLBEAN75 8/25/2009 1:43PM

Sarah you are a fitness beast, and my motivation. Thank you! love you! Report Inappropriate Comment

NILLA719 8/25/2009 1:43PM

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MAMAOF3KIDDIES 8/25/2009 1:37PM

Great job - you are truly setting & achieving your goals! Keep it up! Report Inappropriate Comment

Adjustments for the week...

Monday, August 24, 2009

Due to the broken toe, I realize I'm not going to be able to be as active as I normally am so I will need to set myself up for the week to ensure I can still be successful.

- Normally I burn at least 5,000 calories a week. I already took a day off yesterday that I normally wouldn't have, and I am not doing my 25 minute walking commute 2x a day on nice days either. I just don't want to overdo it and have the toe swell up too much. Unfortunately this is also 20 extra dollars a week in bus fare. bummer!

- I've adjusted to try to burn 3,000 calories this week. I plan to do the elliptical tonight after work, and maybe TRY to run just one mile to see how it feels, but I will stop if it's too much. My main concern is trying not to run because I'd have a limp. This could cause me to have some knee and hip issues. I should still be able to get some good calorie burn. I am planning to go ahead and do my Wednesday run because it's the very last night of the group, and I don't want to miss out. It's only a 2 mile, not 6 and I plan to tape up good, take it easy and have this be the only run. Call me an idiot if you need to haha, maybe I'll have to reconsider, or maybe it'll be a lot better by Wednesday!

- I'm going to go for some spinning class tomorrow and Thursday mornings! Spin class is about an hour and it is high intensity so these should burn in the neighborhood of 800 calories each day. I think I'll also try out the 30 Day Shred a couple times. The cardio is minimal in this video and that way I can still work on some strength and ab work. I think I will also go for a real bikeride this weekend if it's nice. I meet with my trainer Saturday. Maybe I'll walk to or from work a couple days this week later in the week if it's not feeling too bad.

Any other lower impact cardio ideas? Maybe this week is the week to try out water aerobics!

- So I also am needing to adjust calories for the week. Boo! I'm used to getting to eat as much as 2200 a day so this will be tough. It's now telling me 1560-1910. I took a couple weeks off of nutrition tracking to see if I could just make smart choices and still lose weight. My calorie range was so high I figured I couldn't screw up too bad. None of that this week... I will be tracking calories diligently and staying in my adjusted range. I need to lose a pound this week so I can meet my August weight loss goal! I'm not gonna screw up just because my pinky toe hurts. I can still do plenty of working out and I can watch what I eat better. Perhaps this lower intensity week will do my body some good in general and help push off a plateau a little longer.

Okay so I'm gonna try to be good and not run too much... definitely not gonna do a long run. It's just such a bummer because I FINALLY got up to my 6 mile run and now I'm gonna have to ease back into that over the next couple weeks. At least my 10k isn't until the end of October. And I have a 5k September 12th so I'll have to adjust my expectations for doing that faster because I wont be able to start pushing my speed. The plan was to do that this week... work on improving my shorter run time now that I've built up the distance, and just hold steady at the 6 mile weekly long run, then go back to distance once I finished my 5k. I'll have to see how things go. It's possible it's not broken and just really hurts and is ugly colors and once the swelling goes down it wont be too bad.

- Also once this heals I'm gonna try to start wearing shoes around the house haha. 2 times in 6 months i've kicked a door hard enough to maybe break a toe. Not good! not good!

Gonna lose that pound (and maybe more) this week!! DETERMINED. Wish me luck :)

  

  Member Comments About This Blog Post:

NIXFROMTHEBLOC 8/25/2009 2:37AM

you will be great! Report Inappropriate Comment

CHRISTINA217 8/24/2009 11:52PM

I'm sorry to hear about your toe. Take it easy you don't want to overdue it and hurt yourself even more. You are making progress. Report Inappropriate Comment

NOTGIVINGUPEVER 8/24/2009 6:26PM

Sorry to hear about your toe! Sounds like you got uner control! Report Inappropriate Comment

CHIMEL 8/24/2009 4:06PM

Great plan! Swimming would be great for it. Also, swimming will help keep your stamina up for running so you can help keep your speed and endurance up this week. Good luck with the last pound. I know you can do it. Report Inappropriate Comment

ASHWILLDOTHIS 8/24/2009 3:01PM

oh no!! howd you break your toe?!? hopefully it heals fast!!! water aerobics sounds like that would be fun since you have a little injury.... you should try it out :] Report Inappropriate Comment

AYLADAKORA 8/24/2009 2:47PM

Sorry for the toe!!! Wow.. 5000 calories in a week.. I try to get 2800+ burned off in a week. (think thats right...) Report Inappropriate Comment

LLBEAN75 8/24/2009 1:37PM

Take care of yourself. Good luck and let us know how it goes!!! TRY WATER AEROBICS! You will love it! Report Inappropriate Comment

STINA6584 8/24/2009 1:36PM

Sounds like you're got a solid plan here, and you've definitely got the right attitude. I'm probably the last person who should be telling you to take it easy on your toe because I'm always the one who is like "broken toe, psssht, that's nothing keep going," but you really should give it a rest. If there's anything I learned from my last broken toe is you don't want a screwed up toe. While mine is not nearly as messed up as it could be, I can't wear cute heels for any extended period of time and humidity is my toe's worst enemy. I know how much it sucks to have to give up running even for a couple days, but I would definitely limit the amount of running you do this week. Give water aerobics a try or maybe swimming some laps. You can totally lose the pounds! Report Inappropriate Comment