Kale Tart
from Sparkpeople.com
Ended up making this for dinner tonight. She calls it a tart, but I call it a quiche though it didn't thicken up like one. The recipe calls for yogurt and I didn't quite have the 1/3 c. so I added a little bit of buttermilk to top it off to the correct measurement. I don't know if that made a difference in how well it set. I wondered if the eggs were actually done, but the dish was pretty hot when it came out of the oven so I think it just ended up being runny.
The recipe says any greens can work, so I did a bunch of kale and some spinach to even the taste and texture out. I decided to throw in some butternut squash too. If I had bacon I would have added it too. In fact, one of the boys even suggested that would have made a good addition to the dish. The flavor was amazing. I could have eaten more than my share.
The only draw back was that I didn't break the greens into small enough pieces. I just ripped the leaves into big chunks thinking it would wilt down as I cooked it. Unfortunately it did not work out in my favor and that was the worst part of the whole dish. It was amazingly delicious though and well worth doing :)
Friday, October 4, 2013
Thursday, October 3, 2013
Almond Milk & Kale
After a year of planning on it, I have finally used my almonds to make almond milk. It was pretty easy. The basic gist is you soak your almonds then blend them with milk, strain out the crumbs, and voila! The almond crumbs were then dehydrated and put in the freezer to be used for almond meal later. So, here is the result:
Oh, and my next experiment will be coconut and peanut butters.
 |
| yielded from 1 c. almonds |
Many of the recipes I looked at suggested adding a date to sweeten it and vanilla to flavor it. I did neither because I didn't actually taste it until this morning. The boys had it with their cereal for breakfast. Both thought it was interesting. Aaron seemed the most enthusiastic, and Jared didn't care for it. At that point I decided to try adding vanilla to it. Aaron thought it was even better and raved at how good it was. Jared appreciated the change and felt it helped. I suggested they have the frosted shredded wheat with it so the sugar would dissolve and sweeten it. Aaron ended up finishing his cereal but giving up the remaining milk, and Jared had me finish off both. I really appreciate their willingness to at least try all these experiments I undertake :)
As for me, it was different but I didn't dislike it. It wouldn't be hard to get used to. I may experiment with it some more to see what kind of flavors to add to it. I haven't tried it in a smoothie yet so I don't know how it would taste that way. The coconut milk I have been using doesn't add a lot of flavor change, but I have noticed it isn't quite as creamy tasting.
Yesterday Whole Foods had a 4 hour sale on kale - 5 for $5. Kale goes for $2/bunch at regular stores and this organic stuff sells for a lot more than that. Either way $1 a bunch was a great bargain so I had to get my hands on it. Five bunches is a LOT of kale though. So, I've spent my morning processing it. I've made kale chips (already eaten most of them), frozen two bunches, and will use the remaining two for recipes. These are the ones I'm planning for:
Enchilada Casserole with Kale and Sweet Potatoes (will probably use the butternut squash in my freezer for it)
Kale Tart (basically a quiche)
Zuppa Tuscano (from FB)
The only reason these aren't already in the works is b/c it isn't dinner time! Maybe I should make them anyway and freeze for later.... hmm
Oh, and my next experiment will be coconut and peanut butters.
Wednesday, October 2, 2013
C25K2 W1 D2/Summer Challenge Final Weigh-in
Week 1 - 5 min warm-up/cool down 60 sec run, 90 min walk for 20 minutes/8 intervals
1.45 mi/1.92 mi total
Today was harder due to a lack of sleep last night. On Monday as I was running with my new partner, I realized that the chubby jones podcast is short two running intervals :( She quits at 6 while the other c25k apps do 8 making a 5 minute difference in the overall program. I verified it today by simultaneously playing her podcast and a c25k app that would notify me at the interval changes. Unfortunately they weren't synchronized so she saying to run or walk while I was still doing the opposite, but I finished at exactly the startup of the next week's run (as in, the warm up for the next podcast finished as I finished the cool down). One of the things I LOVE about her podcast is her pep talks and countdowns. The app just gives an indication of when to change so I don't have the mental prep to know to when to slow down or speed up. I will have to tweak to see if I can get the programs to sync. The podcast plays as a music file so I might be able to go in and pause it or restart it while the app is playing. The advantage to this knowledge is that I think overall my performance will improve. I'll be prepared from the beginning to go the distance.
Friday I will be running on my own due to an early appointment. I look forward to running the neighborhood and comparing my progress on familiar ground :)
**********
week 13 179.0
week 12 181.2
week 11 180.1
week 10 180.1
week 9 182.3
week 8 181.9
week 7 182.3
Week 3: 174.6
Week 2: 175.9
Week 1: 176.6
Yesterday was the final check-in for the summer challenge. I am finally headed in the right direction. I had kind of plateaued but broke the 180 barrier. *whew* Hopefully I can keep it up. The funny thing is that yesterday I even felt smaller, though I don't think it really is noticeable.
I am toying with the raw food idea again - at least more of a whole foods approach/more greens and different milk products (nondairy). I have coconut chunks in the fridge that I'd planned on making milk out of, but then was reminded about coconut butter and am debating which I want to do. In the meantime, I opened a can of coconut milk to use in my smoothies instead of regular milk and have almonds soaking to make almond milk. I miss the rich taste of the regular milk but it works. I don't know if it will be any more economical, but I like feeling self sufficient in that regard.
Monday I felt so good after my run and decided to do a smoothie for lunch instead of my usual sandwich or leftovers. By the time Matthew walked through the door I was an emotional wreck. I'd had a rough afternoon with Jared and his homework and finally lost it when I put dinner on the table and Aaron complained that he didn't like any of the food. I had to put myself in time out. I think the smoothie for lunch was not enough to sustain me, and as a consequence, I was out of control. (Maybe that's why I dropped a couple pounds for my weigh in too ;))
Yesterday I had my usual smoothie in the morning then went to my scripture class. I had planned on running errands afterwards, but thought to call a sister who lives near the church to offer to help her with her kids. She has a new baby and two young ones at home. She took me up on the offer as her husband is out of town and only got two hours of sleep the night before. I needed to eat lunch before I tackled the task of entertaining the kids and fast food really didn't sound appealing. I had to do an errand at a grocery store so I browsed their deli/market section and felt like everything was over priced so ended up with fast and easy food: an orange and greek yogurt with granola. It did a decent job of holding me over the two hours I had with the kiddos before getting home and eating a snack. I was really craving the crunch of tortilla chips so I had some chips with eggplant salsa (yummy). I probably ended up over eating at dinner (coconut shrimp, wild rice w/ cranberries, and wax beans).
I have been thinking about going back to being truly accountable for what I stick in my mouth, but I've realized I spend more time thinking about food when I do. I am always in the kitchen trying to figure out what I am going to eat whereas now, for the most part, I eat and move on. For now I am working on adding variety to my diet.
1.45 mi/1.92 mi total
Today was harder due to a lack of sleep last night. On Monday as I was running with my new partner, I realized that the chubby jones podcast is short two running intervals :( She quits at 6 while the other c25k apps do 8 making a 5 minute difference in the overall program. I verified it today by simultaneously playing her podcast and a c25k app that would notify me at the interval changes. Unfortunately they weren't synchronized so she saying to run or walk while I was still doing the opposite, but I finished at exactly the startup of the next week's run (as in, the warm up for the next podcast finished as I finished the cool down). One of the things I LOVE about her podcast is her pep talks and countdowns. The app just gives an indication of when to change so I don't have the mental prep to know to when to slow down or speed up. I will have to tweak to see if I can get the programs to sync. The podcast plays as a music file so I might be able to go in and pause it or restart it while the app is playing. The advantage to this knowledge is that I think overall my performance will improve. I'll be prepared from the beginning to go the distance.
Friday I will be running on my own due to an early appointment. I look forward to running the neighborhood and comparing my progress on familiar ground :)
**********
week 13 179.0
week 12 181.2
week 11 180.1
week 10 180.1
week 9 182.3
week 8 181.9
week 7 182.3
Week 3: 174.6
Week 2: 175.9
Week 1: 176.6
Yesterday was the final check-in for the summer challenge. I am finally headed in the right direction. I had kind of plateaued but broke the 180 barrier. *whew* Hopefully I can keep it up. The funny thing is that yesterday I even felt smaller, though I don't think it really is noticeable.
I am toying with the raw food idea again - at least more of a whole foods approach/more greens and different milk products (nondairy). I have coconut chunks in the fridge that I'd planned on making milk out of, but then was reminded about coconut butter and am debating which I want to do. In the meantime, I opened a can of coconut milk to use in my smoothies instead of regular milk and have almonds soaking to make almond milk. I miss the rich taste of the regular milk but it works. I don't know if it will be any more economical, but I like feeling self sufficient in that regard.
Monday I felt so good after my run and decided to do a smoothie for lunch instead of my usual sandwich or leftovers. By the time Matthew walked through the door I was an emotional wreck. I'd had a rough afternoon with Jared and his homework and finally lost it when I put dinner on the table and Aaron complained that he didn't like any of the food. I had to put myself in time out. I think the smoothie for lunch was not enough to sustain me, and as a consequence, I was out of control. (Maybe that's why I dropped a couple pounds for my weigh in too ;))
Yesterday I had my usual smoothie in the morning then went to my scripture class. I had planned on running errands afterwards, but thought to call a sister who lives near the church to offer to help her with her kids. She has a new baby and two young ones at home. She took me up on the offer as her husband is out of town and only got two hours of sleep the night before. I needed to eat lunch before I tackled the task of entertaining the kids and fast food really didn't sound appealing. I had to do an errand at a grocery store so I browsed their deli/market section and felt like everything was over priced so ended up with fast and easy food: an orange and greek yogurt with granola. It did a decent job of holding me over the two hours I had with the kiddos before getting home and eating a snack. I was really craving the crunch of tortilla chips so I had some chips with eggplant salsa (yummy). I probably ended up over eating at dinner (coconut shrimp, wild rice w/ cranberries, and wax beans).
I have been thinking about going back to being truly accountable for what I stick in my mouth, but I've realized I spend more time thinking about food when I do. I am always in the kitchen trying to figure out what I am going to eat whereas now, for the most part, I eat and move on. For now I am working on adding variety to my diet.
Monday, September 30, 2013
Starting Over C25K2 day 1
Week 1 - 5 min warm-up 60 sec run, 90 min walk for 20 minutes/8 intervals
I decided to start the program over and work on speed. Apparently my journey has been an inspiration and several of my friends have decided to start the program as well. One of them is a sister who lives up the street from me, so I pressured her into running with me. We met at her house this morning and took to a trail around her neighborhood. Apparently she had facebooked me this morning to cancel but I didn't get the message. In the end she was glad b/c it turned out to be great weather for running. She has a little girl who turns one next month so she feels protective about being out in the weather (reasonably so).
I listened to my chubby jones podcast and she listened to pandora with a c25k program that tells her when to stop and go. We were about 5 seconds off of each other, which was fine, but then my program ended and she still had 2 intervals to go. I am not sure why the discrepancy, but I ran with it anyway. ha ha :)
I was able to keep a pretty good clip. I tried to measure the distance but couldn't find the trail on the satellite map. She said it was about .90 m each direction. I am curious how fast my pace was. I expect it was at least 4.5 mph, maybe even up to 5.0 mph. I hope that I can maintain a faster pace as the running intervals lengthen.
I decided to start the program over and work on speed. Apparently my journey has been an inspiration and several of my friends have decided to start the program as well. One of them is a sister who lives up the street from me, so I pressured her into running with me. We met at her house this morning and took to a trail around her neighborhood. Apparently she had facebooked me this morning to cancel but I didn't get the message. In the end she was glad b/c it turned out to be great weather for running. She has a little girl who turns one next month so she feels protective about being out in the weather (reasonably so).
I listened to my chubby jones podcast and she listened to pandora with a c25k program that tells her when to stop and go. We were about 5 seconds off of each other, which was fine, but then my program ended and she still had 2 intervals to go. I am not sure why the discrepancy, but I ran with it anyway. ha ha :)
I was able to keep a pretty good clip. I tried to measure the distance but couldn't find the trail on the satellite map. She said it was about .90 m each direction. I am curious how fast my pace was. I expect it was at least 4.5 mph, maybe even up to 5.0 mph. I hope that I can maintain a faster pace as the running intervals lengthen.
Saturday, September 28, 2013
Couch to 5K RACE DAY!
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Week 9 Day 1 & 2- 5 min warm-up 30 min run
Mon - 4.6 mph 2.28 mi/ 4.3 mph 3.02 mi with warm-up & cool down
Wed - 4.6 mph 2.30 mi/4.3 mph 2.96 mi? with warm-up & cool down
Week 9 Day 3 - 5K
Saturday - 41:39:77 3.15 mi/5K = 13.25 mi
I woke up this morning feeling a bit ill. We had stuffed peppers for dinner last night along with jalepeno poppers. Apparently my body didn't appreciate all those peppers.I made my green smoothie for breakfast and hoped that I wouldn't have backlash when it was all said and done. I think it helped settle my stomach though b/c I didn't feel too bad afterwards.
We had an assignment to help clean the church, and though it was my intention to pick up my bib and shirt then go clean, we left late enough that I got dropped off while Matthew and the boys went to the church. I was the first one from the LDS team to be there so I got the box of shirts and bibs to open and distribute. Simple enough :)
The time went pretty quickly before it was time to line up and start. There was a fun run (1 mi) that started at 8:30 and then the 5K began at 9:30. There were so many people and so much noise that I think they played the national anthem then started the race. I couldn't tell. It was a bit of a surprise when all of a sudden every started going. I was not prepared. I was kind of towards the front (where all the runners are) so I had to run to not get run over!! As the crowd thinned out, there were some walkers that decided to go on the grass and let the runners pace. I thought that was a brilliant idea and joined them so I could start up my podcast. I decided to start with the week 7 and then let it move on to week 9 when it was over. I love the music in it and figured it would be motivating. Timing worked out well in the end. It was a good decision.
There were water stations at .85 and 1.85 mile points and time keepers stationed at each mile marker. At the end of mile 1 my time was 13.26 - not bad :) I was surprised to see people on their way back right before I'd even made it to the first mile. Turns out there were 3 people who finished the race in the 17 min bracket! Holy cow they are fast!!! Once I finished my 5 min warmup, I felt like I had a pretty fast pace but was surprised at how much my inner thighs were sore. I am sure it is from the workout videos.
Week 7's podcast was for a 25 minute run. By the time I reached mile 2 I was feeling more tired and slowed down a bit. My time was 26:30 or something like that so I knew I'd done the last mile in about the same amount of time as the first one. I was able to tell myself that I can run for 13 more minutes. No big deal. I was still debating in my mind how I wanted to handle the last mile. I thought about walking for 5 minutes and then finishing off the race, but decided to try and get to the end. It was a little weird walking through the cool down and warm-up, but the music was still fun enough that it wasn't really hard to do.
As I approached the final turns that would take me around to the finish line, I decided to walk just a bit. It was no more than 30 seconds but it was probably like 10 sec. Enough to get a drink and get going again. It was warming to see people clapping and cheering for us as we passed, encouraging us to keep going. When one person mentioned I still had .25 miles, I decided to walk a little bit more so I could run to the finish line. It may have been a minute or so, but it wasn't very long. Matthew was supposed to meet me at the finish line, and though I scanned the small crowd I couldn't see them. As I made the final bend for the last stretch to the finish line, I 'punched' it and sped to the line. I could see the official clock and wanted to make it before 41:40. I crossed what I thought was the line just soon after it turned. I was surprised when I saw my final official result was 41:39:77. Guess I made my goal after all :D
My legs didn't feel like they would collapse under me when I stopped which was nice. I started walking around the parking lot when Aaron and Jared ran up behind me shouting "Mommy!" They'd been at the finish line after all :) I had told Matthew that I expected to do it in 45 minutes, but he thought I'd come in closer to 40 so he'd been there waiting. It made me feel good that he had that kind of confidence in me :)
Overall I feel pretty proud of myself. I have come so far. I am really grateful for my friend JG for starting me on this path. If she hadn't bought me those running shoes I would have quit a long time ago. And I am thankful for Jared & Aaron running/scootering/biking the neighborhood with me all summer so I could continue training. In fact, today they expressed some disappointment that they could not be with me. And I am thankful for Matthew supporting me in participating today. I feel very blessed.
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Week 9 Day 1 & 2- 5 min warm-up 30 min run
Mon - 4.6 mph 2.28 mi/ 4.3 mph 3.02 mi with warm-up & cool down
Wed - 4.6 mph 2.30 mi/4.3 mph 2.96 mi? with warm-up & cool down
Week 9 Day 3 - 5K
Saturday - 41:39:77 3.15 mi/5K = 13.25 mi
I woke up this morning feeling a bit ill. We had stuffed peppers for dinner last night along with jalepeno poppers. Apparently my body didn't appreciate all those peppers.I made my green smoothie for breakfast and hoped that I wouldn't have backlash when it was all said and done. I think it helped settle my stomach though b/c I didn't feel too bad afterwards.
We had an assignment to help clean the church, and though it was my intention to pick up my bib and shirt then go clean, we left late enough that I got dropped off while Matthew and the boys went to the church. I was the first one from the LDS team to be there so I got the box of shirts and bibs to open and distribute. Simple enough :)
The time went pretty quickly before it was time to line up and start. There was a fun run (1 mi) that started at 8:30 and then the 5K began at 9:30. There were so many people and so much noise that I think they played the national anthem then started the race. I couldn't tell. It was a bit of a surprise when all of a sudden every started going. I was not prepared. I was kind of towards the front (where all the runners are) so I had to run to not get run over!! As the crowd thinned out, there were some walkers that decided to go on the grass and let the runners pace. I thought that was a brilliant idea and joined them so I could start up my podcast. I decided to start with the week 7 and then let it move on to week 9 when it was over. I love the music in it and figured it would be motivating. Timing worked out well in the end. It was a good decision.
There were water stations at .85 and 1.85 mile points and time keepers stationed at each mile marker. At the end of mile 1 my time was 13.26 - not bad :) I was surprised to see people on their way back right before I'd even made it to the first mile. Turns out there were 3 people who finished the race in the 17 min bracket! Holy cow they are fast!!! Once I finished my 5 min warmup, I felt like I had a pretty fast pace but was surprised at how much my inner thighs were sore. I am sure it is from the workout videos.
Week 7's podcast was for a 25 minute run. By the time I reached mile 2 I was feeling more tired and slowed down a bit. My time was 26:30 or something like that so I knew I'd done the last mile in about the same amount of time as the first one. I was able to tell myself that I can run for 13 more minutes. No big deal. I was still debating in my mind how I wanted to handle the last mile. I thought about walking for 5 minutes and then finishing off the race, but decided to try and get to the end. It was a little weird walking through the cool down and warm-up, but the music was still fun enough that it wasn't really hard to do.
As I approached the final turns that would take me around to the finish line, I decided to walk just a bit. It was no more than 30 seconds but it was probably like 10 sec. Enough to get a drink and get going again. It was warming to see people clapping and cheering for us as we passed, encouraging us to keep going. When one person mentioned I still had .25 miles, I decided to walk a little bit more so I could run to the finish line. It may have been a minute or so, but it wasn't very long. Matthew was supposed to meet me at the finish line, and though I scanned the small crowd I couldn't see them. As I made the final bend for the last stretch to the finish line, I 'punched' it and sped to the line. I could see the official clock and wanted to make it before 41:40. I crossed what I thought was the line just soon after it turned. I was surprised when I saw my final official result was 41:39:77. Guess I made my goal after all :D
 |
| Crossing the finish line |
 |
| Me and my running buddies |
Friday, September 27, 2013
9 weeks/26 runs down, 1 to Go!
Tomorrow is the big day. I feel so nervous, but I find that an odd feeling b/c it isn't like I am really competing. I guess I am competing with myself and the image I have of me crossing the finish line. It is funny b/c I had no problem feeling like I could do this when I thought that I'd make it with the 5 min warm-up and cool down, but once I thought that I wanted to actually run across the finish line I had issues.
I didn't really get a chance to play with the phone to set up my tunes, but I did move week 7 to play before week 9 since it has my favorite play list. I am still deciding how I am going to handle that. I was looking at the route and it is 3.15 mi and all flat. When I've run through the neighborhood there are some inclines, so I am hoping that a level field will make it more likely for me to run further.
Yesterday I did the Self video again and today I'd planned on biking but spent the day on my feet in the kitchen. I'd hoped to go to bed early, but it is even later than usual. Well, late as usual. Last night I was in bed and asleep by 9:45. Pretty awesome :D
I didn't really get a chance to play with the phone to set up my tunes, but I did move week 7 to play before week 9 since it has my favorite play list. I am still deciding how I am going to handle that. I was looking at the route and it is 3.15 mi and all flat. When I've run through the neighborhood there are some inclines, so I am hoping that a level field will make it more likely for me to run further.
Yesterday I did the Self video again and today I'd planned on biking but spent the day on my feet in the kitchen. I'd hoped to go to bed early, but it is even later than usual. Well, late as usual. Last night I was in bed and asleep by 9:45. Pretty awesome :D
Wednesday, September 25, 2013
Couch to 5k Week 9 Day 2
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Week 9 Day 1 & 2- 5 min warm-up 30 min run
Mon - 4.6 mph 2.28 mi/ 4.3 mph 3.02 mi with warm-up & cool down
Wed - 4.6 mph 2.30 mi/4.3 mph 2..96 mi? with warm-up & cool down
A few years ago when I was exercising regularly and lost all the weight, one of my favorite videos to do besides P90X was called Self Bikini Ready Fast (or something like that). We had it on netflix, but once we got rid of that service it also meant the end of the video. Every once in awhile I would look it up online, but wasn't willing to pay the $10 to order it. It is silly because we paid that every month for netflix and it would be cheaper just to buy the video. Anyway, I never got it. Until last week. There is a store here called $5 and Below. It's like a Dollar General or Dollar Tree in that it has a little bit of everything and $5 is the most anything costs. They have a little exercise section where they sell weights and other gear. I happened to see a small stack (like 6) of DVDs on a shelf and noticed one of them was this Self Bikini Ready Fast. It was one of those moments where you hear angels sing and fireworks go off... yeah. I happily purchased it for $5.
So yesterday instead of doing a P90X video, I did my 'new' video. *whew* I am sore today! The video is strength training with just a little bit of cardio (but they are plyo jump variations so perfect for my thighs!!) I woke up with my lower back and inner thighs muscle sore! I was a little unsure how this would effect my run, but decided to not think about it. I had an appt at 9:30 am, so I wanted to be out the door as soon as my boys were on the bus at 8 to be able to run and get ready in time for my appt. I would say that today's run was harder than Monday's, but at the same time I was able to really push it at times. In fact, the last 3 minutes I really pushed it and when I was down to the last 1 minute I felt a rush of energy and ran as fast as I could! I am not sure where it came from, but it came and I was happy for it. Of course, when it was time for the cool down I was slow as molasses, but oh well :) Overall my speed was the same as Monday, but I went just a tad farther in my run.
Since the 5k is on Saturday, I think I will take a break Friday to really rest my legs. I want to run across the finish line so I have been trying to figure out how to accomplish that when my running intervals aren't reaching 5K length. I have debated walking for the first 10 minutes and then switch to running for 30 minutes. I think I could do that, but I don't know. II could try to run to the end and not stop at the 30 minutes but I don't know if I could maintain it. It would be potentially another 10 minutes of running. I *really* liked week 7's music and have debated using it for the final run. The final song is so inspiring that I know it would help me get to the finish line, but I also really like the countdown and back slapping that happens on week 9 because we accomplished the goal. Hmm. Decisions, decisions.
After realizing what a disservice I'd done to myself by not riding my bike anymore, I have ridden the last two days hoping to strengthen my muscles for Saturday. We haven't been on a ride since the weekend before school - now three weeks ago. It is amazing how quickly our muscles atrophy. Even Jared ended up having to stop to give his legs a break. Aaron's bike chain keeps falling off which is a huge inconvenience. However, I am grateful that we made it through the summer with it and have only had the issues since Matthew got back and school started.
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Week 9 Day 1 & 2- 5 min warm-up 30 min run
Mon - 4.6 mph 2.28 mi/ 4.3 mph 3.02 mi with warm-up & cool down
Wed - 4.6 mph 2.30 mi/4.3 mph 2..96 mi? with warm-up & cool down
A few years ago when I was exercising regularly and lost all the weight, one of my favorite videos to do besides P90X was called Self Bikini Ready Fast (or something like that). We had it on netflix, but once we got rid of that service it also meant the end of the video. Every once in awhile I would look it up online, but wasn't willing to pay the $10 to order it. It is silly because we paid that every month for netflix and it would be cheaper just to buy the video. Anyway, I never got it. Until last week. There is a store here called $5 and Below. It's like a Dollar General or Dollar Tree in that it has a little bit of everything and $5 is the most anything costs. They have a little exercise section where they sell weights and other gear. I happened to see a small stack (like 6) of DVDs on a shelf and noticed one of them was this Self Bikini Ready Fast. It was one of those moments where you hear angels sing and fireworks go off... yeah. I happily purchased it for $5.
So yesterday instead of doing a P90X video, I did my 'new' video. *whew* I am sore today! The video is strength training with just a little bit of cardio (but they are plyo jump variations so perfect for my thighs!!) I woke up with my lower back and inner thighs muscle sore! I was a little unsure how this would effect my run, but decided to not think about it. I had an appt at 9:30 am, so I wanted to be out the door as soon as my boys were on the bus at 8 to be able to run and get ready in time for my appt. I would say that today's run was harder than Monday's, but at the same time I was able to really push it at times. In fact, the last 3 minutes I really pushed it and when I was down to the last 1 minute I felt a rush of energy and ran as fast as I could! I am not sure where it came from, but it came and I was happy for it. Of course, when it was time for the cool down I was slow as molasses, but oh well :) Overall my speed was the same as Monday, but I went just a tad farther in my run.
Since the 5k is on Saturday, I think I will take a break Friday to really rest my legs. I want to run across the finish line so I have been trying to figure out how to accomplish that when my running intervals aren't reaching 5K length. I have debated walking for the first 10 minutes and then switch to running for 30 minutes. I think I could do that, but I don't know. II could try to run to the end and not stop at the 30 minutes but I don't know if I could maintain it. It would be potentially another 10 minutes of running. I *really* liked week 7's music and have debated using it for the final run. The final song is so inspiring that I know it would help me get to the finish line, but I also really like the countdown and back slapping that happens on week 9 because we accomplished the goal. Hmm. Decisions, decisions.
After realizing what a disservice I'd done to myself by not riding my bike anymore, I have ridden the last two days hoping to strengthen my muscles for Saturday. We haven't been on a ride since the weekend before school - now three weeks ago. It is amazing how quickly our muscles atrophy. Even Jared ended up having to stop to give his legs a break. Aaron's bike chain keeps falling off which is a huge inconvenience. However, I am grateful that we made it through the summer with it and have only had the issues since Matthew got back and school started.
Monday, September 23, 2013
Couch to 5K Week 9 Day 1
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Week 9 Day 1 - 5 min warm-up 30 min run
Mon - 4.6 mph 2.28 mi/ 4.3 mph 3.02 mi with warm-up & cool down
Sunday morning I woke up and felt different. I felt good. Apparently a hormone release is what I needed and now I am back on track. Maybe the cold front that came through helped too. Once again I am waiting for comcast to make an appearance this morning so I couldn't dawdle getting out the door for my run which helped as well. Recognizing that last week was a flop in the run department and this week ends with my actual 5K, I wondered if it would be better for me to run for 28 min or just go on to week 9 and do 30. I started off on week 8 but then decided to just go for it and switched to week 9. And I did it! My legs were definitely feeling the lack of use, but it wasn't as hard as Wed on the treadmill. I didn't feel like I ever needed to walk for a break. It wasn't a piece of cake, but it was certainly doable. I think it helped that for the final 10 minutes she did a countdown so I could talk myself through each minute. I felt slow but I wasn't stopped and that's what counts :)
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Week 9 Day 1 - 5 min warm-up 30 min run
Mon - 4.6 mph 2.28 mi/ 4.3 mph 3.02 mi with warm-up & cool down
Sunday morning I woke up and felt different. I felt good. Apparently a hormone release is what I needed and now I am back on track. Maybe the cold front that came through helped too. Once again I am waiting for comcast to make an appearance this morning so I couldn't dawdle getting out the door for my run which helped as well. Recognizing that last week was a flop in the run department and this week ends with my actual 5K, I wondered if it would be better for me to run for 28 min or just go on to week 9 and do 30. I started off on week 8 but then decided to just go for it and switched to week 9. And I did it! My legs were definitely feeling the lack of use, but it wasn't as hard as Wed on the treadmill. I didn't feel like I ever needed to walk for a break. It wasn't a piece of cake, but it was certainly doable. I think it helped that for the final 10 minutes she did a countdown so I could talk myself through each minute. I felt slow but I wasn't stopped and that's what counts :)
Saturday, September 21, 2013
Not good
It was supposed to be day 3 of week 8. I didn't run. Going up and down stairs has me winded. We spent the day at the fall festival at the farm across the street. I am pooped. I may be doing a walk/run 5k after all instead of a running 5K.
Friday, September 20, 2013
Couch to 5k Week 8 day 2
28 min run/2.14 mi
Oh boy. It's like my running legs have switched off. It was so hard!!! I am not even sure I did the full 28 minutes because the phone I've been using had died so I couldn't keep track of the minutes very easily. I did the treadmill and tried to keep the pace at 4.5. I ended up going down to 4.0 and even walked a bit :/ I couldn't believe it. But, I have some theories:
1) I've gone from biking and swimming daily besides running to biking and running down to just running 3 times a week. I think my legs need that cross training.
2) I haven't been drinking my green smoothies in the morning so I'm lacking some nutrients to give me the energy I need. And besides that, I ran in the afternoon. I didn't eat much all day thinking I was going to run and wanted to drink my smoothie afterward. I would have been better off just eating and then running. I think I was running on empty.
3) I am not getting enough sleep at night. In fact, I crashed at 9:30 or so last night and still felt wasted this morning. It is tough getting used to sharing a bed after having my little pillow nest for the last three months. He isn't sleeping so great either so it's not just me.
I officially signed up for the Parkinson Alliance 5k next Sat. I sure hope it goes better than it did here yesterday!
Oh boy. It's like my running legs have switched off. It was so hard!!! I am not even sure I did the full 28 minutes because the phone I've been using had died so I couldn't keep track of the minutes very easily. I did the treadmill and tried to keep the pace at 4.5. I ended up going down to 4.0 and even walked a bit :/ I couldn't believe it. But, I have some theories:
1) I've gone from biking and swimming daily besides running to biking and running down to just running 3 times a week. I think my legs need that cross training.
2) I haven't been drinking my green smoothies in the morning so I'm lacking some nutrients to give me the energy I need. And besides that, I ran in the afternoon. I didn't eat much all day thinking I was going to run and wanted to drink my smoothie afterward. I would have been better off just eating and then running. I think I was running on empty.
3) I am not getting enough sleep at night. In fact, I crashed at 9:30 or so last night and still felt wasted this morning. It is tough getting used to sharing a bed after having my little pillow nest for the last three months. He isn't sleeping so great either so it's not just me.
I officially signed up for the Parkinson Alliance 5k next Sat. I sure hope it goes better than it did here yesterday!
Monday, September 16, 2013
Couch to 5k Week 8 day 1
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Not as fast as Saturday, but not as bad as Wed either. It was a bit of a rough run. I missed the music from last week. It was very motivating, although this week's had a good pace beat. I wanted to walk half way through. My mind games weren't helping much today, but I didn't give up and made it. My quads were tired from the get-go which made it harder to run with umph. The last five minutes were the best part. I made it all the way to the end of the street where my warm-up usually ends which is cool.
I can't believe I have made it this far!! One more week to go!!
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Sat - 4.7 mph 1.94 mi
Week 8 Day 1 - 3 - 5 min warm-up 28 min run
Mon - 4.6 mph 2.14 mi/4.3 mph 2.80 mi with warm-up & cool down
Not as fast as Saturday, but not as bad as Wed either. It was a bit of a rough run. I missed the music from last week. It was very motivating, although this week's had a good pace beat. I wanted to walk half way through. My mind games weren't helping much today, but I didn't give up and made it. My quads were tired from the get-go which made it harder to run with umph. The last five minutes were the best part. I made it all the way to the end of the street where my warm-up usually ends which is cool.
I can't believe I have made it this far!! One more week to go!!
Saturday, September 14, 2013
Couch to 5k Week 7 day 3
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 -3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Fri - 4.7 mph 1.94 mi
At the end of today's run I decided I needed to find out exactly how my run is going and not the entire workout. This week is a perfect one to gauge b/c the intervals are not changing every day and there was a dramatic difference in each day. So, the notes above reflect my speed and distance. I couldn't remember exactly where my run ended on Wed so there are two different times and distances to reflect the two places I might have stopped for my cool down. I was shocked and amazed today when my run ended the driveway before my house!! The music I am listening to was giving me a pretty good indication I was making better time but to land at my house at the end was validation.
This has been a rough week for me. There was a strong contrast between Monday, Wed, and Friday's attitude about exercise. Mon was amazing and optimistic and empowering. Tues I did P90x's leg and back - not too big a deal the day of though I knew I would be sore the next day. Wed I was indeed sore but did my run anyway because that has been my mindset - just do it and 'just because I am sore does not mean I am limited'. I was so stiff the rest of the day and walking around New York was exhausting. I loved being with my friend and seeing the sites (MoMA anyone? Original Picasso and Monet paintings...) I thought the walking would help stretch out the stiffness but I didn't really feel any better at the end. Thursday I was supposed to KenpoX but opted to take it easy. I did feel more limber when I got up in the morning but the stiffness returned the rest of the day - especially after sitting long periods of time. My friend and I walked around downtown Princeton and for some reason I was feeling really emotional. Yesterday I had absolutely no desire to exercise. None. I could care less about ever exercising again. Ever. My legs were feeling mostly better though. I knew that I would probably feel better if I just got out and did it, but I didn't. For our FHE activity we played Wii Fit and by the end my glute muscles were sore again. I was totally exhausted and crashed soon after the boys being ready for bed. My alarm went off at 5:15 this morning like usual and I debated getting up and running. I decided to sleep in and finally forced myself to put on my running clothes and shoes and get out. A cold front came through yesterday after all the rain and mugginess the weather feels great.
The run was much better than Wed (as the time suggests) but it did get hard half way through. I thought about giving up but kept at it. The feel to quit has been so tangible this week that I have come to decide that it must be the Adversary. I have been extended a new calling and have felt the weight of it this week and know that giving up in this aspect of my life would only give the darkness more power. There is a battle waging that must be won with perseverance and determination. I will not give up!!
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 -3 - 5 min warm-up 25 min run
Mon - 4.4 mph 1.85 mi
Wed - 4.3 1.79 mi/4.1 1.72 mi
Fri - 4.7 mph 1.94 mi
At the end of today's run I decided I needed to find out exactly how my run is going and not the entire workout. This week is a perfect one to gauge b/c the intervals are not changing every day and there was a dramatic difference in each day. So, the notes above reflect my speed and distance. I couldn't remember exactly where my run ended on Wed so there are two different times and distances to reflect the two places I might have stopped for my cool down. I was shocked and amazed today when my run ended the driveway before my house!! The music I am listening to was giving me a pretty good indication I was making better time but to land at my house at the end was validation.
This has been a rough week for me. There was a strong contrast between Monday, Wed, and Friday's attitude about exercise. Mon was amazing and optimistic and empowering. Tues I did P90x's leg and back - not too big a deal the day of though I knew I would be sore the next day. Wed I was indeed sore but did my run anyway because that has been my mindset - just do it and 'just because I am sore does not mean I am limited'. I was so stiff the rest of the day and walking around New York was exhausting. I loved being with my friend and seeing the sites (MoMA anyone? Original Picasso and Monet paintings...) I thought the walking would help stretch out the stiffness but I didn't really feel any better at the end. Thursday I was supposed to KenpoX but opted to take it easy. I did feel more limber when I got up in the morning but the stiffness returned the rest of the day - especially after sitting long periods of time. My friend and I walked around downtown Princeton and for some reason I was feeling really emotional. Yesterday I had absolutely no desire to exercise. None. I could care less about ever exercising again. Ever. My legs were feeling mostly better though. I knew that I would probably feel better if I just got out and did it, but I didn't. For our FHE activity we played Wii Fit and by the end my glute muscles were sore again. I was totally exhausted and crashed soon after the boys being ready for bed. My alarm went off at 5:15 this morning like usual and I debated getting up and running. I decided to sleep in and finally forced myself to put on my running clothes and shoes and get out. A cold front came through yesterday after all the rain and mugginess the weather feels great.
The run was much better than Wed (as the time suggests) but it did get hard half way through. I thought about giving up but kept at it. The feel to quit has been so tangible this week that I have come to decide that it must be the Adversary. I have been extended a new calling and have felt the weight of it this week and know that giving up in this aspect of my life would only give the darkness more power. There is a battle waging that must be won with perseverance and determination. I will not give up!!
Wednesday, September 11, 2013
Couch to 5K Week 7 day 2/Weigh In
Just a quick update before my day gets busy and I forget.
Today was hard. H. A. R. D. hard. I am really sore from yesterday's legs & back workout added on top of being tired and high humidity in the air when I ran, it was a nasty combo. My pace was a lot slower and I really wanted to give up early on, but I persevered and made it.
My optimism from Mon was totally squished and negative. I know it is only b/c today was so challenging and the positive will return, but for now it feels like doing this 5k is the hardest thing in the world (which it isn't/won't be).
I am spending the day walking around New York with one of my TX friends. I am looking forward to being with her but my body does not feel ready for the demands placed on it today....
Oh, and I didn't lose anything this week. Still 180.1. And my measurements have not changed. If anything they've gotten bigger :/
Today was hard. H. A. R. D. hard. I am really sore from yesterday's legs & back workout added on top of being tired and high humidity in the air when I ran, it was a nasty combo. My pace was a lot slower and I really wanted to give up early on, but I persevered and made it.
My optimism from Mon was totally squished and negative. I know it is only b/c today was so challenging and the positive will return, but for now it feels like doing this 5k is the hardest thing in the world (which it isn't/won't be).
I am spending the day walking around New York with one of my TX friends. I am looking forward to being with her but my body does not feel ready for the demands placed on it today....
Oh, and I didn't lose anything this week. Still 180.1. And my measurements have not changed. If anything they've gotten bigger :/
Monday, September 9, 2013
Couch to 5k Week 7 day 1
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 5 min warm-up 25 min run
2.44 miles/35 minutes total/4.2 mph
Where to start.... It was the first day of school which meant first day of new routines. When my alarm went off at 5:15 am I really wanted to stay in bed but with the morning plans for breakfast right after the boys got on the bus, I knew I couldn't delay my run. And I knew how I reacted to my alarm would set a precedence that would be hard to break. I finally drug myself out of bed and then all of a sudden I felt awake and ready to face this new challenge.
It is amazing how quickly the sun's habits change. It seemed like just days ago that the sun was bright at 5:30 am, but now it is still dark. It was chilly this morning but I figured I'd warm up enough once I got going. I was right. It was really just about perfect running weather. And it is amazing to be outside while the sun rises. It crested right as I finished my run. It was like a greeting of celebration at my achievement :)
This was the first time I've run without my running buddies. It was kind of weird to go it alone, but at the same time I was excited to see how far I could go without having to run circles or push a kid up a small incline. I figured this would be a truer test of my abilities. I was able to run at a good clip to begin with but about the half way mark I was really feeling the run. I slowed down and was just barely getting one foot in front of the other, but amazingly, once I hit the 15 minute mark I felt empowered to finish. In fact, I even picked up the pace!! I made it all the way around the neighborhood and down the next street, back to our neighborhood and almost to the street before ours before it was time for the cool down. At that point I'd gone 2.15 miles. I was disappointed at this when I mapped it because I didn't think I'd improved my distance. But, once I added the cool down I was pleasantly surprised that I surpassed my previous distances!! I almost made 2.5 miles! And my time went from 3.3 or so to 4.2 (about what my treadmill pace is). Not bad :D
I carry two pouches with me while I run - one to hold my water, phone, and keys and the other to hold the phone with the podcasts. They have a shoulder strap so I carry them across my chest like a messenger bag. I don't like the way the water bangs against me so I hold the pouch in my hand while I run. For some reason I let it go the last 5 minutes and boy what a difference it made!! I was really surprised how much easier and faster I could run without that 'burden' of carrying a water bottle in my hand. I think I may need to figure something else out to carry all my stuff so my hands can be free. There is power in the movement of arms as you run/walk. I have also noticed that since starting these longer timed runs I don't drink as much water. Previously I could down two water bottles in a 20 min walk/run interval. These last two runs I have barely finished one bottle. I am not sure what the difference is. I am almost wondering if I could get away with no water at all, but it really is helpful to get what drinks I do take.
This week we consistently run for 25 minutes before upping to 28 next week. It is amazing to think how far I've come. 1 1/2 minutes was awful. So was 3 minutes. And 5. And 8. But I've done it and done it well. I look forward to completing this challenge and moving on to the next. I am debating redoing the 5k challenge with a focus on speed or moving on to the 10k. Hmm.... Of course with winter on its way it would be easy to give up running, but I hope that with the treadmill in the living room I don't make any excuses.
Oh, funny story. I have been keeping an eye on my weight and inches (as you are aware). I can see small changes but today Matthew was massaging my legs for me and all of a sudden made a somewhat surprised comment about the muscles on my leg/hamstrings. I had to feel for myself because I didn't believe what he was saying. I was shocked to feel my muscles! I know it is silly, but this running is actually toning my legs!! (as it should be, I just hadn't noticed because all I see is the fat I want to have disappear - and this was the back of my legs. I notice muscular legs because that has always been the type of leg that I want. Running might actually get me there - though it is such a gradual process it is hard to detect).
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
Week 7 Day 1 - 5 min warm-up 25 min run
2.44 miles/35 minutes total/4.2 mph
Where to start.... It was the first day of school which meant first day of new routines. When my alarm went off at 5:15 am I really wanted to stay in bed but with the morning plans for breakfast right after the boys got on the bus, I knew I couldn't delay my run. And I knew how I reacted to my alarm would set a precedence that would be hard to break. I finally drug myself out of bed and then all of a sudden I felt awake and ready to face this new challenge.
It is amazing how quickly the sun's habits change. It seemed like just days ago that the sun was bright at 5:30 am, but now it is still dark. It was chilly this morning but I figured I'd warm up enough once I got going. I was right. It was really just about perfect running weather. And it is amazing to be outside while the sun rises. It crested right as I finished my run. It was like a greeting of celebration at my achievement :)
This was the first time I've run without my running buddies. It was kind of weird to go it alone, but at the same time I was excited to see how far I could go without having to run circles or push a kid up a small incline. I figured this would be a truer test of my abilities. I was able to run at a good clip to begin with but about the half way mark I was really feeling the run. I slowed down and was just barely getting one foot in front of the other, but amazingly, once I hit the 15 minute mark I felt empowered to finish. In fact, I even picked up the pace!! I made it all the way around the neighborhood and down the next street, back to our neighborhood and almost to the street before ours before it was time for the cool down. At that point I'd gone 2.15 miles. I was disappointed at this when I mapped it because I didn't think I'd improved my distance. But, once I added the cool down I was pleasantly surprised that I surpassed my previous distances!! I almost made 2.5 miles! And my time went from 3.3 or so to 4.2 (about what my treadmill pace is). Not bad :D
I carry two pouches with me while I run - one to hold my water, phone, and keys and the other to hold the phone with the podcasts. They have a shoulder strap so I carry them across my chest like a messenger bag. I don't like the way the water bangs against me so I hold the pouch in my hand while I run. For some reason I let it go the last 5 minutes and boy what a difference it made!! I was really surprised how much easier and faster I could run without that 'burden' of carrying a water bottle in my hand. I think I may need to figure something else out to carry all my stuff so my hands can be free. There is power in the movement of arms as you run/walk. I have also noticed that since starting these longer timed runs I don't drink as much water. Previously I could down two water bottles in a 20 min walk/run interval. These last two runs I have barely finished one bottle. I am not sure what the difference is. I am almost wondering if I could get away with no water at all, but it really is helpful to get what drinks I do take.
This week we consistently run for 25 minutes before upping to 28 next week. It is amazing to think how far I've come. 1 1/2 minutes was awful. So was 3 minutes. And 5. And 8. But I've done it and done it well. I look forward to completing this challenge and moving on to the next. I am debating redoing the 5k challenge with a focus on speed or moving on to the 10k. Hmm.... Of course with winter on its way it would be easy to give up running, but I hope that with the treadmill in the living room I don't make any excuses.
Oh, funny story. I have been keeping an eye on my weight and inches (as you are aware). I can see small changes but today Matthew was massaging my legs for me and all of a sudden made a somewhat surprised comment about the muscles on my leg/hamstrings. I had to feel for myself because I didn't believe what he was saying. I was shocked to feel my muscles! I know it is silly, but this running is actually toning my legs!! (as it should be, I just hadn't noticed because all I see is the fat I want to have disappear - and this was the back of my legs. I notice muscular legs because that has always been the type of leg that I want. Running might actually get me there - though it is such a gradual process it is hard to detect).
Friday, September 6, 2013
Week 1 - 5 min warm-up 60 sec run 90 sec walk for 20 minutes
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
2.25 mi/43 min (including 5 min warm-up and 9 min cool down)
Wow!! I am in amazement. First of all, I was surprised when the podcast said we were running for 25 min because for some reason I had it in my head that it was only 22. Second, I did not feel like I was dying by the end. In fact, I felt amazing! Maybe part of that was knowing that Matthew would be driving up any minute and my general attitude was a positive one, but I think I was prepared for the run and handled it well. We've had fall weather this weeks which also helps. It is a nice dry climate and refreshingly cool. Perfect running weather :)
It was my intent to run first thing this morning but the boys were being sluggish and I had a long list of work to do around the house. I was concerned that I'd be drained afterward and was willing to put the run off til the evening. Unfortunately the sun is setting sooner now and though two weeks ago it would have still been light when we left, we were definitely in the dark coming home. Aaron decided he did not like riding in the dark. Good news for him because once school starts all runs will be in the morning and bike rides can happen after school.
One of the mental games I played tonight was comparing my location to Wed when I ran for 10 min thinking that when I got to that place I'd be close to 10 minutes. Either I was running faster today or my memory was off because when I hit that spot I'd only been going for 5 minutes. I think I did start at a faster clip today and realized that I needed to check my pace or I'd burn out pretty quick. I did slow down after the half way mark but then was able to speed up again at the end.
Running in the evening increases the chance that people will be out and about in the neighborhood. I had to laugh to myself when a few people commented that I'd never be able to catch up with my boys who were biking up ahead of me. It is a 'win' to me because at the beginning of summer Aaron couldn't keep up with me! One of my goals was for us to be active and exercise regularly. I think we have definitely achieved that goal and Aaron especially has gotten stronger. I don't know that he could keep up with me on foot, but even biking requires leg power so I think he'd be better off now than when we started 3 months ago. Thankfully I haven't had to worry to much about the distance between the boys and I because almost always one of them is waiting just around the corner. I am pleased that Jared waits for us instead of zooming so far ahead that we can't catch up. He does circles around us or pulls off and waits for us to catch up. Aaron takes enough natural breaks that I end up passing him or running circles around him until he gets his zoom going again.
Chubby Jones always says the right thing on her podcast. One of her initial comments was recognizing that this run will be hard, but every week has been hard and yet we did it! So we can do this one too. Hard to believe that I have completed week 6. Only two more weeks to go!!
Week 2 - 5 min warm-up 90 sec run 2 min walk for 20 minutes
Week 3 - 5 min warm-up 90 sec run 90 sec walk 3 min run 3 min walk repeat once
Week 4 - 5 min warm-up 3 min run 90 sec walk 5 min run 2.5 min walk repeat once
Week 5 Day 1 - 5 min warm-up 5 min run 3 min walk 5 min run 3 min walk 5 min run
Week 5 Day 2 - 5 min warm-up 8 min run 5 min walk 8 min run
Week 5 Day 3 - 5 min warm-up 20 min run
Week 6 Day 1 - 5 min warm-up 5 min run 3 min walk 8 min run 3 min walk 5 min run
Week 6 Day 2 - 5 min warm-up 10 min run 3 min walk 10 min run
Week 6 Day 3 - 5 min warm-up 25 min run
2.25 mi/43 min (including 5 min warm-up and 9 min cool down)
Wow!! I am in amazement. First of all, I was surprised when the podcast said we were running for 25 min because for some reason I had it in my head that it was only 22. Second, I did not feel like I was dying by the end. In fact, I felt amazing! Maybe part of that was knowing that Matthew would be driving up any minute and my general attitude was a positive one, but I think I was prepared for the run and handled it well. We've had fall weather this weeks which also helps. It is a nice dry climate and refreshingly cool. Perfect running weather :)
It was my intent to run first thing this morning but the boys were being sluggish and I had a long list of work to do around the house. I was concerned that I'd be drained afterward and was willing to put the run off til the evening. Unfortunately the sun is setting sooner now and though two weeks ago it would have still been light when we left, we were definitely in the dark coming home. Aaron decided he did not like riding in the dark. Good news for him because once school starts all runs will be in the morning and bike rides can happen after school.
One of the mental games I played tonight was comparing my location to Wed when I ran for 10 min thinking that when I got to that place I'd be close to 10 minutes. Either I was running faster today or my memory was off because when I hit that spot I'd only been going for 5 minutes. I think I did start at a faster clip today and realized that I needed to check my pace or I'd burn out pretty quick. I did slow down after the half way mark but then was able to speed up again at the end.
Running in the evening increases the chance that people will be out and about in the neighborhood. I had to laugh to myself when a few people commented that I'd never be able to catch up with my boys who were biking up ahead of me. It is a 'win' to me because at the beginning of summer Aaron couldn't keep up with me! One of my goals was for us to be active and exercise regularly. I think we have definitely achieved that goal and Aaron especially has gotten stronger. I don't know that he could keep up with me on foot, but even biking requires leg power so I think he'd be better off now than when we started 3 months ago. Thankfully I haven't had to worry to much about the distance between the boys and I because almost always one of them is waiting just around the corner. I am pleased that Jared waits for us instead of zooming so far ahead that we can't catch up. He does circles around us or pulls off and waits for us to catch up. Aaron takes enough natural breaks that I end up passing him or running circles around him until he gets his zoom going again.
Chubby Jones always says the right thing on her podcast. One of her initial comments was recognizing that this run will be hard, but every week has been hard and yet we did it! So we can do this one too. Hard to believe that I have completed week 6. Only two more weeks to go!!
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