Friday, December 30, 2011

C25K: Week 3 Workout 3

I did it!  Week 3 is complete!  Well sort of...
5min warmup
90sec 3.7mph Jog
90sec 3.0mph Walk
3min 3.6mph Jog
3min 3.0mph Walk
90sec 3.6mph Jog*
90sec 3.6mph Walk*
*Repeat 3 times
5min cooldown
5min stretching
I kind of fell apart today.  After barely making it through the first 3min Jog I determined that I could make it through the second one.  Not so much. I resorted by the Week 2 workout structure and was thankful that I made myself finish my workout.  Wow that sucked.

I have two theories.  The first is that my diet consisting mostly of coffee and Christmas cookies has finally caught up with me.  Body needs fuel to run fast and far.  While coffee and cookies are fuel, they are probably not what God had in mind when he designed the human machine.  You know, given that there are an abundance of plants and animals on this earth as alternatives...  *sigh*  If someone can show me a bush that produces red hots and

My second theory is that everything is harder on when you have your period.  I've never been one to workout so I don't have past experience to reflect on.  Maybe menstruating uses up some energy that I'm expecting to be available during me workout?  Again, this may also have to do with what i fuel my body with.  There are better diet decisions to be made when this time of the month rolls around in the future.

Combine my two theories and you have some very tired non-runner who will be repeating Week 3 next week.  I'm far from defeated by this week!  I just want to feel ready to move on to Week 4 and I don't feel ready yet.

Wednesday, December 28, 2011

C25K: Week 3 Workout 2

Today was hard.  Before I even made it to the gym, I'd overslept by an hour, had my husband call the cops to check out a neighboring house and bumped another car in the gym parking lot (I left a note).  right now I'm kind of surprised that I even made it to my workout.  But thankfully I did.
5min warmup
90sec 3.7mph Jog*
90sec 3.0mph Walk*
3min 3.6mph Jog*
3min 3.0mph Walk*
*Repeat 2 times for a total of 18 mins
5min cooldown
5min stretching
On the upside, I upped my overall jogging speed.  I'm feeling tired, but not broken.  I didn't get my mood boost from exercising this morning that I've become accustomed to.  That may have had more to do with the morning's prelude and the doom & gloom news reporting in the gym than anything else.  It sucks when there are TVs on everywhere you look and the stories make you want to cry.  Mark that as a pro for running outside.  No downer newscasts.

However, workout 2 is complete and I'm happy with the progress I'm making.  I really think I might be able to finish this 5K without feeling like my legs are going to fall off.  I look forward to checking in with the doc and making sure I'm not far off base with my knee.  I also have 3 personal training sessions to setup once I get more instruction from my doc.  Lots of good stuff coming up.

So today is just a hard day.  More of it is being put behind me as I write this.  I'll feel better.  But for now, I'm going to pout a little as I go fill up my water cup.  Just to languish in the mood before moving on to greener pastures.

Tuesday, December 27, 2011

A little time off.

As Christmas approached my time became the most valuable commodity I had.  As such, I gave myself a pass at posting my workouts.  However, I still DID MY WORKOUTS!  And I did them OUTSIDE!!!  These last two workouts are the first time I've ever jogged outside.  I'm happy that I've accomplished them and looking forward to doing a little more in January.  At least I know hope now that a 5K in February is not a irrefutable sign of insanity.

Wednesday, December 21st, 6am - C25K Week 2 Workout 2 - Tredmill
5min warmup
30sec 3.6 mph Jog*
60sec 3.5 mph Jog*
2min 3.0 mph Walk*
*Repeat 6 times
5min cooldown
5min stretch

Friday, December 23rd, 9am - C25K Week 2 Workout 3 - Outside
5min warmup
90sec jogging**
2min walking**
**Repeat 6 times for total of 21 mins
5min cooldown
5 min stretching

Monday, December 26th, 6:30am - C25K Week 3 Workout 1 - Outside
5min warmup
90sec jogging***
90sec walking***
3min jogging***
3min walking***
***Repeat 2 times for a total of 18 mins
5min cooldown
5min stretching
After Wednesday's workout, I was feeling good, but my right knee was not happy with me.  As such I've been babying it even more since them.  I also scheduled an appointment with the orthopedist.  I don't think I'm harming my knee, but the time has come to make sure.

I felt good after both outside workouts.  Friday's weather was much warmer and wetter than Monday's.   I haven't a clue what my actual speed was on either of these days because I haven't purchased anything to track me as I go.  My knees, ankles and feet seemed by hold up okay to running on the concrete sidewalks versus the treadmill.  In some ways I liked it better.  I could adjust my speed without pushing buttons or calculating anything.  However, I'm pretty sure I was going a little slower as the terrain required me to keep a closer eye on where I was putting my feet as I went.

I did skip my extra workouts on Thursday and Tuesday (today) to get more rest.  On the night before Christmas Eve I only slept 3 hours (the height of my holiday insanity) and determined that it was more important to spend the 2 extra hours sleeping.  Apparently my body needed it and more as I passed out at 8:30pm on Christmas Day and didn't wake back up until 6am, just in time for my run.

I plan to be back in the gym Wednesday - Friday this week, finishing off week 3 of C25K and getting a little additional work in on my arms and abs.  That puts me a great shape to 'make it through' the holidays without messing up my routine and close out 2011 feeling good.  I'm still working on my goals for 2012, but I'll have some to share soon.  Merry Christmas!

Tuesday, December 20, 2011

Tuesday: Arms & Abs

5 min Arc Trainer warmup
25 min Circuit room rotation including:
shoulder press
vertical peck (not sure about the name of this one)
vertical row
back extension
abductor (yeah - not arms or abs)
adductor (more legs)
5 min stretch

The shoulder press is BY FAR the hardest.  I only have the machine set at 10 lbs and I can barely complete 2 sets of 15.  Oh well - I'm guessing a month from now I'll be wishing I only had 10 lbs on the machine.  Normally I would have done a 10 min warmup, but I was running late.  Shorting it got me to work an acceptable 15 minutes late.

I am wondering if I'm doing enough on these non-running days.  I want to work on arms and abs and give my knees a break.  But I don't want to be wasting my time in the gym (if there is such a thing).  I'm going to see how I feel at the end of this week, particularly regarding my knee.  It was a lot better yesterday, but all I have to do is go up the stairs without thinking and it starts yelling.

Monday, December 19, 2011

C25K: Week 2 Workout 1

5 min warmup
90 sec 3.5 mph Jog*
2 min 3.0 mph Walk*
*Repeat two times
30 sec 3.6 mph Jog**
60 sec 3.5 mph Jog**
2 min 3.0 mph Walk**
**Repeat 4 times
5 min cooldown
5 min stretch

Today's workout felt good.  Better starting out that Friday and just about the same feeling towards the end.  My total distance in 30min 15 sec was 1.5 miles!  That is a little less than half a 5K.  I was happy to see that my heart rate didn't go above 158 bpm today.  There's progress in there as well!

I didn't get a lot of sleep last night so I'm making a 9:30pm bedtime a priority for me tonight.  I want to make sure I have time to recouperate.  My right knee is still bothering me on stairs, but not when I jog or walk.  I'm going to keep going and hope it sorts itself out with continued use.  When I should schedule an appointment to get it checked on is starting to be a daily consideration.

Friday, December 16, 2011

C25K: Week 1 - Workout 3

5 min warmup
60 sec 3.5 mph Jog *
90 sec 3.0 mph Walk *
30 sec 3.6 mph Jog
30 sec 3.5 mph Jog
30 sec 3.1 mph Walk
60 sec 3.0 mph Walk
5 min cooldown
5 min stretch

* Repeat 5 times

Working out this morning didn't feel good to start out with.  My right knee is still acting up a bit and I really just wanted to go back to bed.  My feet had to be drug forward on the treadmill before flopping down and being spun out behind me again.  I was not feeling up to it.

But making it to the gym today means I completed my first week of C25K AND I made it to the gym 5 days this week.  Both worthy goals.  And you know what?

By the end of my workout I was smiling and ready to push myself just a LITTLE harder.  It was awesome!  And now I can enjoy my weekend knowing that I really did accomplish something this week.  I've made it to the gym 5 days in a row once before.  Jogging three days in a week is a new accomplishment, something I've never done before.  A great way to end the week!

Thursday, December 15, 2011

5K Goal

I'm training to complete a 5K in February.

I have the 5K all picked out and I'm at the end of my first week of Couch-to-5K. The workouts are being done on a treadmill with a 1.0 to 1.5 degree incline.  My walk is 3.0 mph and my jog is 3.5 mph.

My speed, or lack thereof, was getting me down until I realized that 10 weeks ago I was unable to walk for 15 minutes on the treadmill at 2.5 mph.  I would get up to speed and my heart would start pounding in my chest.  Sweat would begin to pour down my arms and face.  By the time I would reach 15 minutes, I knew I needed to slow down.  And I did.

But I returned the next day to do it again.

Fifteen minutes turned into 20 minutes.  2.5 mph turned into 2.7 mph, then 3.0, then 3.2.  Twenty minutes grew by 1 minutes each week.  I was doing more and it was feeling better.

Ten weeks ago I would have sworn I would never be able to jog.  I was afraid I'd hurt myself again.  I was afraid I would fall flat on my face and be too embarrassed to ever return to the gym.  I was afraid my butt would giggle and it would hurt like when you jump up and down without a bra on.  As it turns out, none of those worries really needed to be worried about.  Walking at 3.5 mph didn't feel right even after 2 weeks of attempting it.  One day I broke into a slow jog and it felt right.

Hence the goal.  Right now I don't believe I can finish a 5K without my body feeling punished.  My body has done a lot of wonderful things and I've done a lot of awful things to it in return.  I don't want to punish it more.  But I need a goal to work towards.  Something to focus on and get me out of bed each day.  Just like I gradually overcame my never-gonna-jog hurdle, I want to see success gradually overcoming the complete-a-5k goal.  I'm starting to believe that I can change a little at a time.  I hope this is another step in getting there.