Feeling Great!!!

It has been a long time since I have posted and normally that means I have not been working out. That is not the case this time. I have been going to the gym every morning (Mon-Fri) and intensified my cardio workouts. I have broken through my plateau that I have had for months, my clothes are getting too big, and I feel great. This week I have had several people approach me at the gym to tell me that they can see the results and that I look good. That makes me so excited. I have even had a guy show interest in me this week.... So all in all, I am feeling great and I am feeling the results from my hard work the last few weeks.

Workout minutes for last 24 days:

Cardio: 1074 minutes
Strength: 445 minutes

2 Good Workouts!

September 13th
50 min Stairs (Speed: 5min 50, 16min 52, 16min 55, 10min 60, 1min 55, 1min 50, 1min 45)
20 min Elliptical (Miles: 2.4, Level: 2)

I walked around the fair in flip flops on Sunday and caused my leg to start hurting, so I decided not to run. Although, I had a great workout on the stairs.


September 14th
60 min Strength Training
20 min Stairs (Speed: 10min 60, 5min 57, 4min 55, 1min 50)

I had a really good strength workout. When I work really hard my ears start to clog up. They clogged up today. I have not had that happen in a while.

Yesterday's Nutrition

Workout

Banana (pre-workout)

Breakfast

Fiber One Cereal (1 cup)
Skim Milk (1 cup)

Lunch

Pork Chops (3 oz)
Steamfresh Peas (.5 cup)
Brown Rice (.25 cup)
Pear

Snack

Carbmaster Yogurt
Banana

Dinner

Homemade Chicken Noodle Soup (2 cups)

Calories: 1,318 Fiber: 28g
Fat: 22g (under) Sodium: 1,932mg
Carbs: 215g Water: 71 oz
Protein: 81g Calcium: 76% RDA (under)

9/6-9/10

September 6th
41 min Treadmill (Miles: 3.4)
30 min Stairs (Speed: 55)
40 Sit-ups
30 Push-ups
2 Planks

September 7th
60 min Strength Training
17 min Elliptical (Miles: 2, Level 2)

September 8th
40 min Treadmill (Miles: 3.25)
20 min Stairs (Speed: 55)
40 Sit-ups
30 Push-ups
1 Plank

September 9th
60 min Strength Training
20 min Elliptical (Miles: 2.3, Level: 2)

September 10th
25 min Treadmill (Miles: 1.95)
21 min Stairs (Speed: 52)
15 min Elliptical (Miles: 1.6, Level: 2)

Dining Out at Buffets

Last week I blogged about researching nutritional information on restaurant's websites before I visit them. I also said that I normally do not go to a restaurant if I can not find the information. Sometimes, it is unavoidable. Tonight I am meeting family and they picked the restaurant. So, in this instance I have to make due and try to make the best choices possible. Tonight I am going to a Ryan's, which is a buffet. This is very dangerous. I tend to over eat and not make wise decisions. I did not expect to find the nutrition information on their website, but I wanted to look anyway. They had their information posted! I am so excited. I now have a list of what I will be putting on my plate. I just hope it is on the buffet tonight. So, you can eat at a buffet and still make healthy choices.

September 3

September 2nd
70 min Strength Training

September 3rd
30 min Treadmill (Miles: 2.5, Run: 20 min)
10 min Elliptical (Miles: 1.15, Level 2)
21 min Stairs (Speed: 55)

Yesterday's Nutrition

Workout

Banana (pre-workout)

Breakfast

Frosted Mini-Wheats (55 biscuits)
Skim Milk (1 cup)

Snack

Grapes (1 cup)

Lunch

Turkey Meatloaf (3 oz)
Steamfresh Corn (.5 cup)
Banana (1/2)
Brown Rice (.25 cup)
Jello Mousse Temptation (1/2)

Snack

Granny Smith Apple
Pretzel Sticks (15)

Dinner

Chicken Tenderloins (3 oz)
Grapes (.5 cup)
Plum
Jello Mousse Temptation (Yes, I know this is the second one today...they are very delicious and as the name says tempting.)
Cool Whip Free (.5 cup)

Calories: 1,484 Fiber: 21g (under)
Fat: 25g (under) Sodium: 1,905mg
Carbs: 278g (over) Calcium: 45% RDA
Protein: 69g Water: 72 oz

Great Run!

August 3oth
21 min Treadmill (Miles: 1.4)
26 min Elliptical (Miles: 3.05, Level: 2)
20 min Stairs (Speed: 52)

August 31st
30 min Strength Training
32 min Elliptical (Miles: 3.65, Level: 2)
My stomach was queasy during strength training so I took it easy and shortened my time. I was fine once I started doing cardio.

*Extra Physical Activity: Bowling

September 1st
40 min Treadmill (Miles: 3.25)
10 min Elliptical (Miles: 1, Level: 2)
10 min Stairs (Speed: 55)
11 min Treadmill (.85)
I had a great run today. It started out rough and I thought I would barely make it running for 5 minutes. I kept pushing minute after minute. I kept setting goals; run a mile, run for 15 minutes, run for 20 minutes, run two miles. I just kept pushing further and further. I reached the goal of running two miles straight, without stopping and then started my cool down. It felt good. I am so glad I am back to running. I still have to pay attention to my leg and make sure I am not pushing too hard though.

Dining Out!

When I know I am eating out I try and go to the restaurant's website's nutrition page first. If they do not have one I will most likely choose another restaurant that does. I have found that if I go without checking first I will consume more calories than I expect. I think I make healthy choices, but when I actually look it up, I have consumed about twice the calories and fat I had expected. Once I figure out what I will order, I plan the rest of my meals and snacks accordingly.

Today's Planned Nutrition

Workout

Granola Bar (pre-workout)
Banana (post-workout)

Breakfast

Frosted Mini Wheats (52 pieces)
Skim Milk (1 cup)

Snack

Rice Cake
Cinnamon Peanut Butter (2 tbsp)

Lunch

Turkey Tenderloin (4oz)
Steamfresh Broccoli (.5 cup)
Brown Rice (.25 cup)

Snack

Pear
Green Pepper
Hummus (2 tbsp)

Dinner (Panera Bread)

Strawberry Poppyseed Salad w/Chicken
Reduced Sugar, Fat Free Poppyseed Dressing

Calories: 1,343 Fiber: 25g
Fat: 32g (under) Sodium: 1,866mg
Carbs: 216g Calcium: 45% RDA
Protein: 75g Water: at least 80 oz

August 27

August 27th
40 min Treadmill (Miles: 3.15)
20 min Stairs

Yesterday's Nutrition

Workout

Granola Bar(pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (52 biscuits)
Skim Milk (1 cup)

Snack

Banana

Lunch

Whole Wheat Pasta (1 cup)
Extra Lean Ground Turkey (3oz)
Pasta Sauce (.25 cup)
Steamfresh Peas (.5 cup)
Apple

Snack

Grapes (1 cup)
Goldfish (about 1/3 cup)

Dinner

Kashi GoLean Cereal (1 cup)
Milk (.75 cup)
Jello Mousse
Whipped Cream Free (about .5 cup)

Calories: 1,627 Fiber: 34g
Fat: 24g (under) Sodium: 1,948mg
Carbs: 306g (over) Calcium: 106%RDA
Protein: 81g Water: 80 oz

August 26

My leg is doing well after my run yesterday. I am quite pleased. It still hurts a little to go down stairs, but not as much as it did.

August 26th
70 min Strength Training

Yesterday's Nutrition

Workout

Granola Bar (pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (52 bite size pieces)
Skim Milk (1 cup)

Lunch

Tuna (3 oz)
Light Mayo (1 tbsp)
Whole Wheat Tortilla
Canned Pineapple (1 cup)
Steamfresh Mix Vegetables (.5 cup)
Mini Ravioli (5)

Snack

Rice Cake
Cinnamon Peanut Butter (1.5 tbsp)
Green Pepper
Hummus (2 tbsp)
Trail Mix (.25 cup)

Dinner

Chicken Tenders (3.5 oz)
Carrots (.5 cup)
Strawberries (6)
String Cheese
Ice Cream (.5 cup)

Between the trail mix and the ice cream I went over on calories and carbohydrates today.

Calories: 1,842 (over) Fiber: 37g (over)
Fat: 55g Sodium: 2,073mg
Carbs: 252g (over) Calcium:123% RDA
Protein: 104g Water: 80 oz

Back to Running!

I ran this morning!!! WooHoo!!! I was not planning on it, but I got on the treadmill and my knee and tendon was feeling pretty good. I could not keep myself from running. I took it somewhat slow. I ran for five minutes and walked for three for twenty minutes plus warm-up and cool down. I was feeling quite good. I was a little worried about how it would feel after I was done and throughout the afternoon. It only hurts if I twist it a certain way, but it is feel much better. I have hopes that I will run on Friday. I think I am going to put the half marathon in November on hold for now and focus on the Susan G. Koman 5k on October 30. I believe I can prepare for that as long as my knee holds out.

August 25th
31 min Stairs (Avg. Speed: 54)
30 min Treadmill (Miles: 2.3)

Yesterday's Nutrition

Workout

Mini Pancakes 6 (pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (55 biscuits)
Skim Milk (1 cup)

Lunch

Pork Chops (3.5 oz)
Steamfresh Mix Vegetables (.5 cup)
Potatoes (100 g)
Peach

Snack

Banana
Pita Chips (1 oz)
Hummus (1 tbsp)

Dinner

Chicken Tenders (4 oz)
Carrots (.5 cup)
Grapes (.5 cup)
String Cheese

Bowling Snack

Protein Bar

Calories: 1,526 Fiber: 24g (under)
Fat: 38g Sodium: 2,120mg
Carbs: 208g Calcium: 123% RDA
Protein: 106g Water: 96 oz

Pre-Workout Snack

During my workouts I get really hungry. I decided to try to eat something that was a little bit heavier than a granola bar but not to heavy that it would be sitting in my stomach during my workout. I ate some mini pancakes. I thought this would be light enough that I would not get an upset stomach. I was wrong. My stomach was messed up all morning, even after my workout. So I will go back to eating a granola bar or banana and eat something right after my workout if I need to.

August 24th
60 min Strength Training
15 min Stairs

Yesterday's Nutrition

Workout

Granola Bar (pre-workout)
Banana (post-workout)

Breakfast

Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)
Strawberries (4)

Snack

String Cheese

Lunch

Pork Chops (3.5 oz)
Steamfresh Peas (.5 cup)
Red Potatoes (.25 cup)
Apple


Snack

Grapes (1 cup)
Rice Cake
Cinnamon Peanut Butter (1 tbsp)

Dinner

Chicken Tenderloins (3 oz)
Steamfresh Corn (.5 cup)
Whole Wheat Pasta (1 cup)
Ground Turkey (3 oz)
Spaghetti Sauce (.25 cup)

Calories: 1,564 Fiber: 29
Fat: 45 Sodium: 1,415
Carbs: 237 Calcium: 43 (way under)
Protein: 97 Water: 80 oz

Last Week's Exercise

August 17th
60 min Strength Training
15 min Elliptical (Level: 2, Miles: 1.75)
15 min Stairs (Speed: 50)

August 18th
20 min Elliptical (Level: 2, Miles: 2.25)
20 min Treadmill (Miles: 1.25)
20 min Stairs (Speed 50)

August 19th
60 min Strength Training
15 min Stairs (Speed 55)

August 20th
20 min Elliptical (Level: 2, Miles: 2.3)
21 min Treadmill (Miles: 1.4)
20 min Stairs (Speed: 52)
5 min Treadmill (Cool Down, Miles: .25)

August 23rd
5 min Treadmill (Miles: .31)
30 min Stairs (Speed: 52)
20 min Elliptical (Level: 2, Miles: 2)
10 min Stairs (Speed: 55)
10 min Crunches, Push-ups, & Plank

Knee Pain

On Friday my knee was hurting really bad, so I decided to rest it for three days. It is feeling much better. I had tried putting ice on it but it made it feel worse, then someone told me that ice induces arthritis. I had ran warm water on it yesterday and it has felt better since, plus I have been taking Ibuprofen morning and night. So a couple more days and it should be better and hopefully I can get back to running. I miss it.

August 16
20 min Elliptical (Level: 3, Miles: 2)
20 min Stairs (Speed: 50)
20 min Treadmill (Miles: 1.15)

Stair Crazy!

So I am resting my knee and taking a break from running hoping it will heal up. So instead of running yesterday I got on the stair machine and stayed on it for 70 minutes. I ended up doing 225 floors of stairs. Go me! This machine has the highest percentage to burn fat and is I think number one for the most challenging. It was definitely a challenge.

August 11
70 min Stairs (Avg Speed: 50)
10 min Crunches, Push-ups, and Planks

August 12
70 min Strength Training
No time for Cardio, but I am planning on getting on the spin bike at work for at least twenty minutes this afternoon.

Yesterday's Nutrition

Workout

NutriGrain Bar (pre-workout)
Yogurt (post-workout)

Breakfast

Oatmeal (1 cup)
Splenda Brown Sugar (1 tbsp)
Flaxseed (1 tbsp)

Snack

String Cheese

Lunch

Pot Roast (3 oz)
Carrots (10 mini)
Red Potato (2 small)
Fruit Cocktail (.5 cup)

Snack

Rice Cake
Peanut Butter (1 tbsp)

Dinner
I met the youth from church at a pizza shop. I am glad this was the last week. Some of the places I could not choose healthy meals and are high in sodium.

Baked Ziti
Side Garden Salad
Vinaigrette Dressing
Pizza (.5 slice)

All nutrition facts are an estimation.

Calories: 2,050 (over) Protein: 97g Calcium: 103
Fat: 60g (over) Fiber: 32 Water: 71 oz
Carbs: 270g (over) Sodium: 2,666mg (over) F&V: 3

Catching Up!

Friday, August 6
35 min Treadmill
52 min Stairs

Monday, August 9
37 min Treadmill
33 min Stairs

Tuesday, August 10
70 min Strength Training
20 min Stairs

I am totally hooked on the stair machine right now.

Yesterdays Nutrition

Workout

Granola Bar (pre-workout)
Yogurt (post-workout)

Breakfast

Protein Shake w/banana

Lunch
I took the kids out to eat and did not have a chance to look at nutrition info...wish I did. Plus I do not know what I was thinking when I ordered. 1,400 calories and 82 grams of fat.

Cheddar and Broccoli Soup
Turkey Minis (without buns which will lower the numbers above)
Fries...don't know why I ate these.

Snack

Granola Bar

Dinner
I was still full from lunch and had a meeting and did not get home till almost 8 so I wanted something light.

Yogurt w/a handful of Fiber One Cereal

Calories: around 1900 Protein: ? Nutrition info did not give this Water: 70 oz
Fat: 90 (2 days worth) Sodium: 5,000mg (2 days worth)
Carbs: 217 Calcium: 128%RDA Fiber: 20

Not a very good day on nutrition. I have learned my lesson about going out to eat. I need to make sure what is in the food before I go out and order.

August 5

August 5
60 min Strength Training
30 min Stairs

Yesterday’s Nutrition

Workout

Banana (pre-workout)
Yogurt (post-workout)

Breakfast

Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)

Lunch

Tyson Grilled Chicken (3 oz)
Canned Pears (.5 cup)
Steamfresh Corn (.5 cup)

Snack

Protein Shake
Trail Mix (.5 cup)
String Cheese

Dinner

I met the youth from church at Asia Cafe and I am not sure the exact amount of food I ate. I ordered hibachi chicken and shrimp. I was almost full when my order came out so I have a box full of leftovers.

Salad w/dressing (about 1 cup)
Mushroom Soup (1 cup)
Fried Rice (about .5 cup)
Chicken (about .25 cup)
Shrimp (about 4)
Vegetables (about a cup)
Pot Sticker (1)

I am not sure of the totals for my nutrients. Asia Cafe does not have the information available. I think I consumed around 2,000 calories for the day.

August 4

Today I had a goal to run more than eleven consecutive minutes which I have been doing the last couple of runs. I was successful and ran for fifteen consecutive minutes, but I ran a total of thirty-one. Last night and this morning as I was warming up I was having a little trouble breathing and was not sure if I would be able to run. I ran for five minutes and walked a short bit. This seemed to warm me up and I did not have as much trouble breathing (other than my normal hard breathing from running).

August 4
45min Treadmill (3.7 miles)
17min Stairs (Speed: 50 steps per minute)

Yesterday’s Nutrition

Workout

Banana (pre-workout)
Protein Bar (post-workout)

Breakfast

Waffles (2)
Mini Pancakes (6)
Syrup (3 Tbsp)

Lunch

Sandwich Thin
Tuna (3 oz)
Light Mayo (1 tbsp)
Carrots (.5 cup)
Fruit Cocktail (.5 cup)

Snack

Trail Mix (.75 cup) I need to stay away from this because that is 3 servings and a whole lot of calories. You can not just eat 1/4 cup.
Peanut Butter (1 tbsp)
Whole Wheat Tortilla

Dinner

Salmon (4 oz)
Spaghetti Squash (.25 cup) I have now finished eating all of it.
Brown Rice (.25 cup)

My nutrients are not where they should be today.
Calories: 1,975 (over) Protein: 100g Calcium: 44%RDA (under)
Fat: 65g (over) Fiber: 31g Water: 86 oz.
Carbs: 275 (over) Sodium: 2,111mg

August 3
70 min Strength Training
20 min Stairs

Yesterday’s Nutrition

Workout

Banana (pre-workout)
Carbmaster Yogurt (post-workout)

Breakfast

Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Cinnamon Raisin Swirl Peanut Butter (1 tbsp)

Lunch

Whole Wheat Spaghetti (1 cup)
Extra Lean Ground Turkey (4 oz)
Spaghetti Sauce (.5 cup)
Steamfresh Broccoli (.5 cup)
Pear

Snack

Grapes (.5 cup)
Apple
Peanut Butter (1 tbsp)

Dinner

Chicken (4 oz)
Barbecue Sauce (2.5 tbsp)
Spaghetti Squash (.5cup)
Brown Rice (.25 cup)
Peach

Snack

Almonds (.25 cup)

Calories: 1,533 Protein: 96g Calcium: 60%RDA (under)
Fat: 39g Fiber: 37g (over) Water: 80 oz.
Carbs: 216g Sodium: 1,248mg

Sunday was my day off from exercising. This morning I stayed on the treadmill for seventy minutes and did my run. I am definitely starting to see improvement. I feel so much better running with my new shoes. I had a rough start which I contribute to the way I ate yesterday and will not be posting my nutrition. Too many sweets yesterday. I think this is alright once in a while but not all the time. It confuses that body and makes it work harder.

August 2
71 min Treadmill (5.5 miles)
10 min Crunches & push-ups

Today's Nutrition

Today's Planned Nutrition

Workout

Banana (pre-workout)
Granola Bar (pre-workout)
Protein Bar (post-workout)

Snack

Nutri Grain Bar

Lunch

Parmesan Crusted Tilapia (4 oz)
Parmesan Zucchini & Squash (1 cup)
Brown Rice (.5 cup)
Peach

Snack

Carbmaster Yogurt

Dinner

Frechetta Mushroom & Spinach Pizza w/white sauce (personal size)
-I add cheese (about 1 oz), fresh mushrooms, & onions to it
Green Peppers (1 cup)
Hummus (2 tbsp)

Calories: 1,546 Protein: 93 Calcium: 143% RDA
Fat: 50 Fiber: 22 (under) Water: ?
Carbs: 200 Sodium: 2,014 Fruit & Veg: about 5

July 31

This morning I worked on strength training for an hour. Then I did some cardio for fifty minutes. My shoes were feeling better today, so I am breaking them in. I look forward to Monday's run. Hopefully my knee will be rested enough. It is feeling better today.

July 31
70 min Strength
20 min Stairs
20 min Elliptical (Level 2, 2.3 miles)
10 min Treadmill (.5 miles Cool Down)

Yesterday’s Nutrition

Workout

Granola Bar (Pre-workout)
Protein Shake w/blueberries (Post-workout)

Breakfast

Golden Crisp (1 cup)

Milk (.5 cup)

Snack

Grapes (1 cup)

Lunch

Tuna
Light Mayo (1 Tbsp)
Whole Wheat Tortilla
Celery (2 stalks)
Bird’s Eye Steamfresh Mix Vegetables (.5 cup)
Apple

Snack

Carrots (1 cup)
Hummus (2 Tbsp)
Carbmaster Yogurt

Dinner

Spaghetti Squash (1.5 cups) MY NEW FAVORITE VEGETABLE: SO GOOD!

Shrimp (4 oz)

Spaghetti Sauce (.5 cup)

Calories: 1,1428 Protein: 107g Calcium: 135%RDA
Fat: 36g Fiber: 33g Water: 80 oz.
Carbs: 191g Sodium: 2833mg (over)

New Shoes!!!

Last night I bought some new running shoes. WooHoo!!! The pair I was using were so worn out and uncomfortable and I believe that is why my knee started to hurt. I am so excited to have a new pair of shoes and now I am ready to continue with my training and keep adding miles to my runs. I have to break them in first though. For this reason I did not run today.

July 30
40min Treadmill (2.6 miles)
31min Stairs
10min Crunches, Push-ups, Sit-ups

Yesterday’s Nutrition

Workout

Granola Bar (pre-workout)

Breakfast

Oatmeal (1 cup)
Flax seed (1 tbsp)
Banana

Snack

Kroger Carbmaster Yogurt

Lunch

Pork Chop (4 oz)
Barbecue (4 tbsp)
Asparagus (6)
Applesauce w/cinnamon (.25 cup)
Brown Rice (.25 cup)

Snack

Whole Wheat Tortilla
Peanut Butter (2 tbsp.)

Dinner

Beef Cubes (3 oz)
Corn-the-cob (1 ear)
Carrots (5 mini)

Calories: 1,640 Protein: 93g Calcium: 65%RDA (under)
Fat: 49g Fiber: 37g (over) Water: 90 oz.
Carbs: 197g Sodium: 1,551mg

After yesterday's run my knee is a little sore. I will have to take it a little easy and see how it will feel for my run tomorrow. I am planning on shopping for new shoes tonight. Hopefully, this will help.

July 29
60 min Strength Training
26 min Elliptical (Level 2, 3 miles)

Yesterday’s Nutrition

Workout

Banana (Pre-workout)
Pure Protein Bar (Post-workout)

Breakfast
Corn Pops (1 cup)
Skim Milk (1 cup)

Lunch

Can of Tuna (in water/drained)
Light Mayo (1 Tbsp.)
Arnold Sandwich Thin
Carrots (15 mini)
Hummus (2 Tbsp.)
Grapes (1 cup)

Snack

Rice Cake
Peanut Butter (2 Tbsp.)
Light String Cheese

Dinner (worked late and did not want to make anything)

Kashi Go Lean (1 cup)
Skim Milk (1 cup)
Frozen Cool Whip Free (4 Tbsp)
-This is a low calorie treat that replaces ice cream.

Calories: 1,480 Protein: 93g Calcium: 113%RDA
Fat: 39g Fiber: 29g Water: 76 oz.
Carbs: 216g Sodium: 1,788mg

6 Miles!

I have had a rough couple of months and have been in and out of exercising and training. I am now back on focus. I sat down and calculated how long it was to Thanksgiving (about 17 weeks). I want to be at my goal weight by then. I am going to visit with family and would love to have reached my goal. I am also planning on doing a half marathon the weekend before. So I have slowly been working my way back to where I was before my cruise to Hawaii. I was telling my mother last night that I have a long way to be prepared for the half marathon and I was beginning to think I might not be prepared. This morning I ended completing 6 miles in 76 minutes. Not too bad. I think I spoke a little too soon. I now believe I am where I need to be in my training. My goal for the half marathon will be to finish in under 3 hours. I just have to keep at it and I will be able to reach my goal. Now if the weather will just cool off a little I can start training outside.

July 28
76 min Treadmill (6 miles)
10 min Stairs

5 mile run/walk

Friday: I did an hour of strength training, no cardio.

Saturday:
5min Warm-up
3min Run/1min Walk
Repeat for 5 miles
5min Cool Down
Total Minutes: 70
Total Miles: 5.7

I am very excited that I was able to complete this. I was not sure I would when I was in the middle of my time. I was getting tired. Toward the end my stomach was getting queasy. I worked through it and was able to finish. Woohoo! I can not believe that I ran that long and stayed on the treadmill for 70 minutes. Tomorrow I am supposed to walk for 20-30 minutes.

Memorial Day Weekend

Today's Training:
5min Warm-up
3min Run, 1min Walk
Repeat 7 times
5min Cool Down
Total Time: 38 minutes
Mileage: 2.81

I decided that since I was running for short amounts of time that I would try to increase my speed just a little. I was very successful in this. I completed the training and then did thirty minutes on the elliptical for 3.25 miles. I also worked on my abs.

Tomorrow I will be doing strength training. I will also be heading to visit with my family this weekend. I am hoping that I will be able to run on Saturday (it is supposed to be my long run day). If not I will at least walk. I will be also walking on Sunday and taking a break for Memorial Day on Monday.

Bored with Strength Training

Since I returned from vacation I have slacked on my strength training. I just have not wanted to do it. I think this is because I was doing the same routine for four months before I left and I was really bored with it. Today was no different in my attitude towards it. I did not have to be into work till a little later today, which means I got to sleep in a little more. I had to force myself out of bed to go to the gym to strength train. I really did not want to do it. I decided to change things up a little and it ended up being a good work out. I spent almost an hour strength training. I need to put together a new routine that will target all areas and keep me interested and motivated.

Day One Complete

I started training for the half marathon today. I started on week six of the training program because I am beyond the first five weeks in my running. The program focuses on running for a long period of time and increases the minutes each week.

Today:
5min Warm-up
5min Run, 1 min Walk
Repeat 7x
5min Cool Down
Total: 52 minutes
Total Miles: 4.24

I started getting tired toward the end and had to decrease my speed, but I was able to accomplish it. Tomorrow is a rest day and I will be doing strength training.

Today I also did ten minutes on the stairs and ten minutes of working on my abs.

Half Marathon Training

I have been struggling since I came back from vacation. I am over it! I lost the pounds that I gained and then gained them all back this week. So frustrating. I need a goal to work towards again. November 21st there is a half marathon in Oak Ridge. I will start training for it this week. I will be using The Complete 26-Week Training Program Marathon and Half Marathon (The Beginner's Guide) by Marnie Caron and The Sport Medicine Council of British Columbia. I am looking forward to the race and training for it. It will be hard and challenging, but it is what I need. My reward for all my hard work: going to visit my family in Ohio for Thanksgiving (which is the week after the race).

May 24th
5min Warm-up
40min Stairs
25min Treadmill
10min Abs and push-ups
10min Stretching
Mileage: 4.5

Missing Exercise!

I have been having a hard time getting back in the swing of things. I have not been getting to the gym because I want to sleep in. I ended up going during work hours today. Saturday I did go and do a group circuit training class and I got my butt kicked. I was sore till about Wednesday. Tuesday I went to the gym before work and did some cardio. So I am totally ready to get back to the gym.

May 14th
20min Stairs
24min Treadmill
20min Elliptical
10min Stretching
Mileage: 5.4

Back in the Swing of Things

It is so great to be back from vacation. I love Hawaii and the cruise, but it was a little too long. I of course gained weight. The food was great, but I was tired of eating all the time. I did not exercise much either. I worked out twice and went kayaking which worked my upper body. It was great getting back to the gym this morning.

May 7th
5min Warm-up
35min Treadmill
10min Stairs
30min Elliptical
10min Abs and Push-ups
10min Stretching
Mileage: 6.6

Last Post for Awhile!

This will be my last post for awhile.

April 22nd
5min Warm-up
50min Circuit Training
10min Stairs
20min Treadmill
20min Elliptical
10min Stretching
Mileage: 4.4

Stair Challenge

My employer, who is also a trainer, challenged me to try using the stair machine without holding onto the handrails. I accomplished that challenge and I felt the burn! It was hard and my breathing was off, but I pushed through it and did twenty minutes on the stairs. I do other things on the stairs which require me to hold on, so total minutes without was about thirteen. I go sideways, backwards, and every other step for about a minute each. This works different muscles in my legs.

April 21st
5min Warm-up
35min Treadmill (25min run)
20min Cross Ramp Trainer (different machine than I normally go on)
20min Stairs
10min Abs & Push-ups
10min Stretching
Mileage: 5.7

April 20

April 20th
5min Warm-up
50min Strength Training
20min Stairs
20min Treadmill
10min Stretching
Mileage: 2.75

New Machine

I got up earlier this morning than I normally do. I decided since I did not go to the gym this weekend, I would try to make up for it a little bit. I tried a different machine called a Cross Trainer. It was alright. It had my heart rate up for the whole time, which is good. I might try it again, but I am not sure. I prefer to use the Elliptical Trainer. My next goal is to try the row machine. I have been wanting to try it out for a while. I am just not sure how to use it, so I have been holding off on trying it.

March 19th
5min Warm-up
35min Treadmill (25min running)
20min Stairs
25min Cross Trainer
10min Abs & Push-ups
10min Stretching
Mileage: 5.75

April 16

April 16th
5min Warm-up
30min Stairs
30min Elliptical
10min Abs & push-ups
10min Stretching
Mileage: 5.3

April 15

April 15th
5min Warm-up
35min Treadmill (25 minutes running)
20min Elliptical
5min Stairs
10min Abs, push-ups, jumping jacks
10min Stretching
Mileage: 5.1

April 14th

April 14th
5min Warm-up
50min Strength Training
20min Treadmill
10min Stretching
Mileage: 1.55

Gym Time: 85 Minutes

Ran 3.25 Miles!

After I had not gone to the gym in over a week, my body had to readjust to movement. I had lost my pattern of breathing. I was unable to run for long periods of time. I kept at it and I got right back to it. I ran for 35 minutes this morning, for a total of 3.25 miles. WooHoo!

April 13th
5min Warm-up
45min Treadmill
20min Elliptical
10min Abs and Push-ups
5min Stretching
Mileage: 6.1

Gym Time: 85 minutes

April 9-12

April 9th
5min Warm-up
60min Strength Training
10min Stairs
10min Stretching
Mileage: .7

Gym Time: 85 Minutes

April 11th
5min Warm-up
40min Treadmill
20min Stairs
10min Abs and Push-ups
10min Stretching
Mileage: 4.85

Gym Time: 85 Minutes

April 12th
5min Warm-up
50min Strength Training
20min Elliptical
10min Stretching
Mileage: 2.3

Gym Time: 85 Minutes

April 8th

There are six of the treadmill that I like and can run on at the gym. Three of them were not working. Ugh! I really don't like that at all. I tried running on a different one, but that did not work very well. I am really sore from my strength training yesterday. Since my muscles got to relax for two weeks, they are screaming now that I made them move. I hope there are weights on the cruise ship, because I don't want to deal with the soreness when I get back and start lifting again. I might take my workout tube. I think that is what it is called. Hopefully, you know what I am talking about.

April 8th
5min Warm-up
7min Treadmill
7min Stairs
45min Treadmill (one finally opened up)
10min Abs and 30 Push-ups (they are "manly" push-ups)
10min Stretching
Mileage: 4.55

Gym Time: 85 Minutes

April 7th

April 7th
5min Warm-up
40min Strength Training
30min Treadmill
10min Stretching
Mileage: 2.0

Gym Time: 85 Minutes

Pictures!!

I made it to the gym this morning! Woohoo! I was so excited to get there after a long unwanted break. I was unable to get to the gym due to being sick. Today was the first time I ran since my race and it felt good. I missed it. I missed the gym in general. I will definitely be getting to the gym on the cruise ship. I don't think I can willingly give that up, even if it vacation. Plus...with all the tempting food, I am not going to destroy everything I have accomplished.

Here is a link to my 5k pictures: http://picasaweb.google.com/113864212491005845322/5K#. I finally uploaded them to the Internet. Enjoy!

April 6th
5min Warm-up
40min Treadmill
20min Elliptical
10min Abs and Push-ups
10min Stretching
Mileage: 5.6

Gym Time: 85 Minutes

Back to the Gym

I went to the gym this morning after having two days of a break. It felt so good to be back. The last two days I have had no energy. It is really amazing how not getting up at 4:30am and sleeping till 6am can make me so tired.

Now that the 5k is over I am going to be focusing on losing weight again. I will be looking for another race to run in the near future.

March 31st
5min Warm-up
30min Stairs
30min Elliptical
10min Abs and 30 push-ups
10min Stretching
Mileage: 5.55

Gym Time: 85 Minutes

Clearing Some Confusion

My previous post has confused a few people so I wanted to get that all straightened out. I did finish the race. I did not run the whole thing, I walked some of it. I hope that clears some of the confusion.

5K Results!

I did it!!!! I finished my first 5K. My official time was 37 minutes, 12 seconds, 8 milliseconds. I placed 60th in my age group out of 104. For my first race that is awesome. I had tears in my eyes as I crossed the finish line. I have come a long way in the last year and this is just the beginning. I did not run the whole thing, but I am fine with that. There were several hills on the course and I did get a little wore out. I did run at least the first mile. My dad was there to root me on. I appreciated that very much. The rain did hold out for me. It rained on the way, but it stopped by the time we got there. This made me very happy.


Thank you to everyone who has encouraged me throughout all of this and my training!


I want to post the pictures here, but I am having a hard time doing so. I will keep trying.

2 days!

Two days left until my first 5k. WooHoo!

March 26th
5min Warm-up
20min Stairs
20min Elliptical
20min Treadmill
10min Abs and 30 push-ups
10min Stretching
Mileage: 4.9

Gym Time: 85 Minutes

3 Days!

I was able to get to the park and run last night after work. I did very well considering that I worked all day and was at the gym in the morning. I did not run the whole thing but I still was able to do 4 miles under fifty-five minutes.

Sunday is not looking so good. All of you need to start praying that it does not start storming until the afternoon. It went to just raining to expected thunderstorms. I am not doing the 5k if it is thundering and lightning. This is so frustrating. I have been working so hard to prepare and have come so far and the weather might ruin it. I am really looking forward to my first 5k. My dad is even coming to see me. So the weather better hold off.

I have put a lot of cardio in this week and my body was wore out this morning. I ran this morning but I could not get past ten minutes at a time. I will not be running for the next two days so my body can rest. I will be doing some cardio tomorrow and working on strength training on Saturday.

March 25th
5min Warm-up
57minutes Treadmill
10min Elliptical
8min Abs
10min Stretching
Mileage: 4.7

Gym Time: 90 minutes

4 Days!

What a beautiful day outside! I can not wait to get off work and head to the park. I need to get some running time in. Sunday's weather is not looking so good. It is supposed to rain. I am not happy about this at all. My first 5k has to be done in the rain. Ugh! I will keep praying for better weather. Hopefully, I will get a break and the rain will hold off for an hour or so.

Today I worked on strength and did some cardio on the elliptical.

March 24th
5min Warm-up
50min Strength
20min Elliptical
10min Stretching
Mileage: 2.25

Gym Time: 85 Minutes

5 Days Left!

Since I focused mainly on cardio on Sunday, I decided to focus on strength on Monday. I spent the whole time at the gym working on strength training. Today I ran on the treadmill. The next couple of days are going to be nice out so I am planning on going to run after work tomorrow and hopefully Thursday, but the weather is still a little iffy. I wish I could tonight but I have bowling. Which that is exercise too.

March 22nd
5min Warm-up
60min Strength
10min Abs
10min Stretching

Gym Time: 85 minutes

March 23rd
5min Warm-up
60min Treadmill
10min Abs
10min Stretching
Mileage: 4.7

Gym Time: 85 minutes

2.5 Hour Workout

Yesterday I went to the park as soon as the sun rose. I finished four miles in about fifty minutes. This is just an estimate, I forgot my watch and forgot to look at the clock before I got out of the car. I am getting better running outside, but I still am not where I need to be to run the whole 5k. I can not believe it is almost here; this Sunday. My excitement keeps rising as it gets closer.

Today I went to the gym after I got out of church. I ended up spending about two and a half hours there. I moved from one machine to the next. I even ran on the treadmill, which is surprising to me. I got on the treadmill last and by then I was getting tired, but still was able to do a little running. I did five minutes at a time.

March 20th
5min Warm-up at home with foam roller
50min at the Park
5min Stretching
Mileage: 4.0

March 21st
5min Warm-up
40min Stairs
40min Elliptical
40min Treadmill
10min Abs
10min Stretching
Mileage: 10.1

Gym Time: 2 hours 25 minutes

A Huge Smile!

The last two days have been crazy. Wednesday I woke up late and did not get to the gym and I was really looking forward to it too. I was ready to get on the treadmill and run. Well, that did not happen. I then was asked to stay over with the kids, so I did not get the the gym Thursday morning either. I did make some extra money though. Which is always a good thing. I did get off early and thought about going to the park. But, I took my extra time and went shopping again. I took back the clothes I did not want from the last time I went shopping and bought more clothes. I was on my feet the majority of the day though. I did take the kids to the park and like I have said before, shopping and trying on clothes is a workout.

After two days away from the gym I was ready to get back and really looking forward to my run. My goal this morning was to run for twenty-five minutes, adding five minutes to last weeks time. Well, I reached that time and still felt good, so I went for thirty. I thought running for a half an hour would be awesome and bring me closer to my goal. I reach thirty minutes and had five minutes left on the treadmill before it went to cool down. So, I decided to run another five minutes. I ran a total of thirty-five minutes!!!!! WooHoo!!! I ran 3.2 miles, past the distance of a 5k. When I hit the cool down time I had a huge smile on my face. I had just accomplished a goal and it happened sooner than I expected. Now if I can only do that outside I would be even more excited. I have eight days until my 5k run and I am getting pumped.

March 19th
5min Warm-up
52min Treadmill
10min Stairs
10min Abs
10min Stretching
Mileage: 5.0

Gym Time: 90 minutes

Doing Better

I had a lot better day yesterday. Just by eating better, I feel better. I worked on strength training today and did a little bit of cardio.

March 16th
5min Warm-up
50min Strength Training
10min Elliptical
17min Treadmill
5min Stretching
Mileage: 2.25

Gym Time: 90 minutes

Focus and Motivation

Over the past two weeks I have been losing my focus and motivation. It has definitely shown on the scale. I have not been posting regularly either. My 5k is in less than two weeks and my cruise is in less than forty days. It is time to recommit and get my focus back. For one of my challenges I had to find a motivational article. This is the one that I picked http://www.motivation123.com/motivation-articles-02.html. Here is a couple exerts I took from it.

"To get motivated, to truly ignite your drive, you must see your goals as achievable. You must believe in yourself and your abilities. You must see success, not as a matter of unattainable greatness, but merely as a matter of time.

One step, one movement, one decision, one action. These are the things that feed success. These are things that you can do today. "

Today I am taking that one step. One step to continuing to obtain success and reach my goals. I will be making better decisions on what I eat and getting back to being committed to going to the gym. It makes me feel so much better when I go.

Friday, March 12th
5min Warm-up
50min Strength Training
20min Stairs
10min Stretching
Mileage: 1.3

Gym Time: 85 Minutes

Monday, March 15th
5min Warm-up
45min Treadmill
30min Elliptical
5min Stretching
Mileage: 7.0

Gym Time: 85 Minutes

20 Minute Run

It is amazing how tired and exhausted I was yesterday from not going to the gym in the morning. I thought sleeping a little extra would feel good, but I was wrong.

This morning, I still did not want to go to the gym. It took a lot of effort to get up and going. I am so glad I did though. I ran for twenty minutes. I keep upping my minutes. I am improving. I was tough, but I pushed through it. I completed 5 miles in 65 minutes. That is awesome.

March 11th
5min Warm-up
65min Treadmill
10min Abs
10min Stretching
Mileage: 5.0

Gym Time: 90 Minutes

A Little Stressed

I did not sleep very well last night due to stress. This affected my workout and my body did not want to do anything. I ended up walking on the treadmill for an hour and worked on my abs.

March 9th
65min Treadmill
10min Abs
10min Stretching
Mileage: 4.3

Gym Time: 85 minutes

Beautiful Weekend

I have had some crazy couple of days and have not been able to get on here and post. Friday I got off of work three hours early and decided to start shopping for Hawaii. I was still in the shopping mood on Saturday, so I went shopping again. I found some cute clothes and of course I was excited to be trying on smaller sizes. At a couple of the stores I had to remind myself to go to a different section of the store. I kept going to the plus sizes section, which is too big for me. That felt good.

It was a beautiful weekend. I enjoyed it very much. I was able to get outside and run on Sunday. I completed 3.1 miles in under forty-five minutes. This is an improvement for me running on pavement.



Friday, March 5th

10min Warm-up
65min Treadmill
10min Stretching
Mileage: 4.2

Gym Time: 85 minutes



Saturday, March 6th

No time at the gym, but I think trying on clothes is a workout... :) I also went to a concert and we sat up at the very top. Going up the stairs was a workout. So I may not of went to the gym, but I got some exercise.



Sunday, March 7th

60min at the Park
Mileage: 4.0



Monday, March 8th

10min Warm-up
45min Circuit Training
26min Treadmill
10min Stretching
Mileage: 2.0

Gym Time: 90 minutes

Making Progress

This morning I got on the treadmill, did my five minutes warm up and then started running. I got into a good rhythm. I ended up running for fifteen minutes nonstop. WooHoo! That is so exciting. I will be running a 5k in no time (at least on a treadmill). I took a three minute walking break , then ran for seven minutes, another three minute break, then another seven minutes. I completed 3.1 miles in thirty-seven minutes and forty-three seconds. I keep cutting off time.

I have plans to go and look at my 5k route this weekend. I need to know what to expect. I also will be getting to the park and running. It is supposed to be nice this weekend.

March 4th
10min Warm-up
45min Treadmill
10min Stairs
10min Treadmill
10min Abs
5min Stretching
Mileage: 5.0

Gym Time: 90 Minutes

Feeling Better

I am feeling much better. I had a good workout this morning. I spent some time with circuit training then got on the elliptical for a while.

March 3rd
10min Warm-up
40min Circuit Training
31min Elliptical
10min Stretching
Mileage: 3.4

Gym Time: 90 Minutes

5% Challenge

I managed to get through my workout this morning even though my stomach was still upset. I am not sure what is going on, but I hope I start feeling better soon. I pushed through and had a nice workout. I got to run and was able to make it through two ten minute and one five minute runs. I am very excited about this. In addition to this I got on the elliptical. I even got to the gym a little early and so I had some extra time to burn calories.

I am a member on http://www.sparkpeople.com/ and I have participated in several challenges on this site. One of the challenges was to lose 5% of my body weight in thirteen weeks. The challenge ended this past weekend. I lost 6.4% of my body weight and I had the highest percentage on my whole team. I am so excited to have accomplished this. Saturday I start the next 5% challenge and it will go on for eight weeks. I am getting very excited. Although, I will be on the cruise when the challenge ends, so I will not be able to finish the challenge. I will just have to work extra hard to lose the 5% before I go. That is very doable.


March 2nd
5min Warm-up
45min Treadmill
35min Elliptical
10min Stretching
Mileage: 7.2

Gym Time: 95 minutes

Limited

I have had an upset stomach throughout the whole weekend and into this morning. I did not go to the gym yesterday and I was limited to what I could do this morning. I attempted to run, that did not work very well. I attempted to to some strength training, that did not work either. The only thing I felt comfortable doing was walking. So that is what I did this morning at the gym. I started feeling better the more I walked.

March 1st
10min Warm-up w/foam rollers
60min Treadmill
5min Stretching
Mileage: 3.85

Gym Time: 75 minutes

Very Motivated

I think I am way too motivated. I got up at 4:30am on a SATURDAY!!!! I totally gave up some time to sleep in. I had somewhere I had to be this morning and knew that I would not want to go to the gym afterwards, so I got up early and went to get it over with. I also spent almost two hours there too. I started my workout with training for the 5k. I ran for ten minutes straight. Woohoo! My treadmill time was 10 minutes running, 5 minutes walking, 8 minutes running, 3 minutes walking, 7 minutes running, and 2 minutes walking. I also always start with a five minute warm up and end with a five minute cool down. I finished my time with circuit training.

February 27th
10min Warm-up w/foam roller
45min Treadmill
45min Circuit Training
10min Stretching
Mileage: 3.5

Gym Time: 1 hour 50 minutes

Weigh-in: 176.9 (I have no clue how I lost over a pound this week after the way I ate throughout the week. I made some unhealthy choices and was in a snacking mood. So I am very excited to have lost some weight this week.)

Stairs!

Today I hit another mile marker. I got on the stair machine and stayed on it for thirty minutes. Thirty!!! Anyone who has used a stair machine knows its a workout. I always stopped at ten minutes. Yesterday, I decided to go for fifteen. If I had more time yesterday I might have done it longer. I felt like I could. This is why I decided to go longer today. I did not start to tire until around twenty five minutes. I thought that was awesome. I always see people use this machine and stay on it no shorter than a half an hour. To me it seemed like forever. I never thought I could do that. Today I was able to accomplish it.

February 26th
10min Warm-up
30min Elliptical
30min Stairs
5min Stretching
Mileage: 5.25

Gym Time: 75 minutes

Off the C25K Program

I have totally gotten off track from the C25K program. I have not looked at it at all for week number five and have not done what I was supposed to do. I thought the whole week I was supposed to run five minutes and walk three minutes for three cycles. I just looked at it and I was totally wrong. I was supposed to do this for the first day, but then each day it changes. I was supposed to run for eight minutes twice with a five minutes walk in between. On the third day I was supposed to run for twenty minutes. I have not done any of this. However, I did try for seven minutes today and hit it. So for the forty minutes I was on the treadmill I did two five minute runs and two seven minute runs, with three minute walks in between. I think this is a good place to be. I will try to do the twenty minutes on Saturday.

I will be getting to the park this weekend also. It is supposed to be sunny, but a little cold. I really don't want to run in the cold, but I need to build up my endurance on pavement.

February 24th
10min Warm-up
55min Circuit Training
15min Stretching

Gym Time: 80 Minutes

February 25th
10min Warm-up
3min Elliptical (waited for a treadmill to become available)
45min Treadmill
15min Stairs
7min Stretching
Mileage: 4.6

Gym Time: 80 Minutes

Back to the Treadmill

It was nice getting back to the treadmill today. My body likes that it a lot better than pavement. I was able to run several five minutes increments. It has been raining the last two days so I am unable to get out and build up my endurance for the 5k. It is supposed to snow the next two days. The weekend is supposed to be nice. I hope it stays that way.

February 23rd
10min Warm-up
60min on Treadmill
10min Abs
10min Stretching
Mileage: 4.56

Gym Time: 90 minutes

New Place For Me To Train

After being suggested by several people I went to a park that is close to my apartment yesterday. It has a very nice walking track and it is flat. I had a little bit better time running. I am still not to where I need to be but with more training I will be.

Today I went to the gym and strength trained. I got on the treadmill for a short time afterwards to fill up my remainder time at the gym.

February 21st
55min Walk/Run at the park
5min Stretching
Mileage: 3.6

Workout Time: 1 Hour

February 22nd
10min Warm-up
50min Strength Training
10min Stretching
15min on Treadmill
Mileage: 1.03

Gym Time: 85 minutes

Reality Check

Today I got up and went to the gym to do some strength training. I spent an hour there and then I went to the park. It is a beautiful day out, so I knew it would be perfect. For those of you who live here in Knoxville, I went to Lakeshore Park. This park has many, many hills and I chose this place to run. I think that was a little mistake. Anyway, I started to run on flat ground (I have no intention of running up the hills) and that is when I got a reality check. I had a rough time. Just as I expected I would, but I was hoping I could push through it. I could not. It is so much different than the treadmill. I thought I was doing well accomplishing the C25K program week to week on the treadmill. I am nowhere close to being able to run the 5k the whole time. So, in the next month I will be getting outside every time it is nice out, trying to build up my endurance. I also think I need to find a high school track to run on to get my endurance up. I was able to finish the 3.1 miles in forty-five minutes, but that is not where I want to be.

February 20th
10min Warm-up
55min Strength Training
10min Stretching

60min Walking/Running at the park
Mileage: 4.2

Workout Time: 135 minutes

Weigh-in: 178.2 (This is so exciting. I am in the 170s, lost more than 2 pounds, and I am no longer obese...I am overweight...according to my BMI.)

February 19

February 19th
10min Warm-up
20min on Treadmill
40min on Elliptical
10min Stretching
Mileage: 5.75

Gym Time: 80 Minutes

Treadmill Differences

I gave my body a break yesterday after nine days of exercising. My legs are still a little sore from the sprints I did on Monday. I am hoping the will get better.

I did my last day of week four today. When I got to the treadmills at the gym all the ones that I am used to were taken. I had to use one I don't normally use. I was not very happy. Every time I get on a different treadmill than the one I am used to I get worn out really quickly. I did the first cycle of my training and was able to get a treadmill that I liked. I finished out the training with more ease. I even went beyond what the C25K recommended. I am really wondering how I am going to handle running on pavement. I hope that it will be easy. If I can't go from one treadmill to another, I might not be able to go from the treadmill to the pavement. This is one of the reasons why I want to get outside and run. Saturday is supposed to be nice and high of fifty degrees so I will definitely get out and run on pavement.

February 18th
10min Warm-up
50min on Treadmill
10min Abs
5min Stretching
Mileage: 3.75

Gym Time: 75 minutes

Sore Legs

I finished day two of week four. I am really getting excited about running. The fact that I can run for five minutes is so astonishing. I will stay at the five minute run until the end of next week. Then it is time to try an eight minute run. I am totally excited about that.

Yesterday I said that I did sprints up the driveway at work. At the end of my work day I also got the kids moving again and turned on a Kid's Walk video from On Demand. The kids did it, but I got into it. Between the sprints and the video, my legs are sore. I was not sure how I would be able to run, but I worked through it.

February 16th
5min Warm-up
60min on Treadmill
5min Abs
10min Stretching
Mileage: 4.35

Gym Time: 80 minutes

Hill Sprints

Today all I did was the circuit training that the trainer put together for me. It some time today getting trough it and I added a second cycle to the second part.

I did do a couple of sprints up the steep driveway at work. This week's theme for the kids is "The Olympics". Since they did not have school today I wanted to have our own olympics. We raced up the driveway several times. Much to my suprise I did not get tired very easily. It actually felt good. I am very tempted to go out and do some more. The park that I want to go run at has hills like the driveway so I am sure I will get my fair share of running up hills. I think it is a great way to prepare for the 5k.

February 15th
10min Warm-up
60min Circuit Training
10min Stretching
Mileage: 0

Gym Time: 80 minutes

Another Light Day

I did a cardio workout today. Nothing big. I was little sore from yesterday, but not much. I am finding that I am more flexible than I used to be. Six weeks until my 5k. Tuesday I will get back to training.

February 14th
10min Warm-up
21min on Elliptical
35min on Treadmill
10min on Stairs
10min of Stretching
Mileage: 4.9

Gym Time: 85 minutes

Improvement

Today I worked with a trainer. I will be sore tomorrow. My legs already have started to hurt. He had me do some of the exercises he had me doing in the fall. I have not done some of them since then. I need to start working on them again. He also added some new and more advanced exercises from the last time he worked with me. That was kind of exciting because that means I have improved in some areas.

He also took my measurements. Since October I have lost six inches on my waist, three inches on my hips, four percent of my body fat. This was very exciting. I hope to continually improve these measurements.

February 13th
10min Warm-up w/foam roller
30min Circuit Training
40min Elliptical
10min Stretching
Mileage: 4.26

Gym Time: 90 Minutes

Weigh-in: 180.5

5 Minutes

I made it to five minutes of running. Woohoo!!! It was tough and I thought my body was ready to give up, but I pushed through it. I totally forgot to remind myself how the C25K went for week 4 so I was incorrect in what I was supposed to do. I ran and walked 3/3 and then 5/5 twice. I was supposed to run three then walk ninety seconds, run five and then walk two and a half, and then repeat. Will do this on Monday. I really want to get outside tomorrow, but it is cold. I will make the decision tomorrow.

February 12th
10min Warm-up w/foam roller
47min on Treadmill
5min on Stairs
10min Abs
10min Stretching
Mileage: 3.75

Gym Time: 85 minutes

A Thoughtful Gesture

I received a card in the mail from a family member yesterday encouraging me in my training. I appreciated it so much. I thank everyone who is reading my blog and also those giving me all the compliments that I have received. It means so much to me and it helps me to push forward.

I spent most of my time at the gym strength training. I am building up my muscles and I am getting stronger. Tomorrow I try for a five minute run. I am so ready to accomplish it.

February 11th
10min Warm-up w/foam roller
45min Strength Training
20min Elliptical
10min Stretching
Mileage: 2.1

Gym Time: 85 Minutes

Week Three Complete

Worked on my C25K training today. I did four reps instead of two for the 1.5/1.5 (run/walk in minutes) and 3/3. I did really well, started getting tired and out of breath towards the end though. Looking forward to trying to run for five consecutive minutes. I will attempt this on Friday or Saturday. I have not decided yet.

February 10th
10min Warm-up w/foam rollers
51min on Treadmill
10min Abs
5min Stretching
Mileage: 3.7

Gym Time: 75 minutes

Light day today. I did some strength training and did the elliptical for half an hour. Finished 3.1 miles in that time. 47 days until the 5k. It is official, I completed the registration yesterday. I am getting excited.

February 9th
10min Warm-up w/foam roller
40min Strength Training
30min on Elliptical
5min Stretching
Mileage: 3.1

Gym Time: 85 minutes

Lessons Learned

I had a rough day yesterday with eating. I went to two parties and did not consider what I ate. Pizza all around. Hopefully, this will not effect this weeks weigh-in. I did not get to the gym or run yesterday either. This morning I woke up with an upset stomach, but decided to go to the gym anyway. I was not sure if I would be able to run, but figured I could strength train. Those ideas went out the window. I tried running and my stomach was fine. I followed the C25K program. Run ninety seconds, off ninety seconds, run three minutes, off three minutes, and repeat. I repeated twice and yes I hit the three minute mark. Woohoo! Having a days rest helped very much.

Three lessons learned in the last couple of days. One, I can not eat like I used too. My stomach has shrunk and if I do I feel miserable. Two, I need to contain myself when going to parties. It is very easy to eat food that is not good for the body and a lot of it. I can eat the food, but in moderation. Three, I need to give my legs and body a day of rest in between training days. In doing so my body will give a better performance.

February 8th
10min Stretch w/foam roller
40min on Treadmill
20min on Elliptical
5min Abs
5min Stretch
Mileage: 5.0

Gym Time: 80 minutes

Not Quite There

I worked on starting week three today. It required running for three minutes and I was unable to get there. I can only do two minutes. Once I get to two minutes my stomach starts to get upset and there is no way I can push further. It might be due to the fact that I have ran four consecutive days and the C25K calls to give you rest between days. My legs and body might be wore out. I am still going to try and get outside tomorrow and run. Then I am going to give myself a day of rest.

On a lighter note, I went to the store to get a new pair of jeans because I have several pairs that are way too big. I fit into a size smaller than the last time I bought a pair of jeans a couple months ago. I was too exited. My waist is shrinking . Woohoo!

February 6th,
10min Warm-up w/foam cylinder
45min Strength Training
55min on Treadmill
5min Stretching
Mileage: 3.61

Gym Time: 115 minutes

Run, Run, Run

Even after I trained last night, I decided to run again this morning. I ran for a minute and off one and a half minutes for twenty-five minutes. I increased my speed today. My goal is to try and finish my 5k under thirty minutes. I believe that I can do this.

We are supposed to get snow here tomorrow, but I am hoping to get to the gym. I am planning on starting week three of the C25K (Couch to 5k) tomorrow. Sunday I am planning to go to a track and run on concrete. I do not want to just train on a treadmill the whole time. I know that there will be a big difference between the treadmill and the concrete.

February 5th
10min Stretch with foam roller
30min on Elliptical
30min on Treadmill
5min Stretch
Mileage: 5.2

Gym Time: 75 minutes

Friday Weigh-in: 181.8

Working Hard

I split my workout today in to two sessions. I went to the gym early this morning and strength trained and walked a mile. After work, I went back to the gym and trained for my 5k. I pushed myself really hard today and went away from my training program. I started out running two minutes and walking two minutes for a total of twenty minutes. This was hard but I pushed through it. Then I ran for a minute and a half and walked for a minute for the next ten minutes. I finished my training session with going back to the "Couch to 5k" program, doing one minute run to one minute and a half walking for ten minutes. I completed a 5k in 41.5 minutes. It needs work, but I think that is awesome with it only being week two of my training. I really feel I have accomplished a lot in the last week and having something to train for has pushed me and inspired me. I am getting really excited about my first run.

February 4th
Workout #1
10min Warm up
50min of Strength Training
15min on Treadmill
5min of Stretching
Mileage: 1.07

Workout #2
42min on Treadmill
5min Cool Down
Mileage: 3.32

Gym Time: 130 minutes

WOW!!!!

Eighteen Months ago I bought a gym membership. I had never been on an elliptical machine, never even heard of one. When I stepped on it and started moving I could barely get through two minutes and was at the lowest speed without it turning off. I have come a long way since then. Today I stayed on it for 1 HOUR! An hour...never thought I could do that. The best part is that I completed 7.1 miles in that hour. That is totally awesome. I feel like I reached the top of a mountain that I have been climbing for a while.

I also hit another milestone. I have been working on touching my toes while keep my legs straight and stretching. I normally just hold onto my ankle and that burns. I wanted to go for it. It has taken a long time, but I was able to do it for the first time today. Woohoo!! Good workout today.

February 3
10min Warm up
60min on Elliptical
5min Cool Down
10min Stretch
Mileage: 7.12

Gym Time: 85 minutes

Back to Training

I had a hard time waking up this morning, due to the fact that I have not gotten up that early in a couple of days. I did some training for my 5k today. At first I was out of breath but the longer I stayed on the better it was.

February 2
10min Warm up
25min Strength Training
50min on Treadmill
5 min Stretch
Mileage: 3.25

Gym Time: 90 minutes

Light Workout Today

I was unable to get out early this morning due to ice, but took one of the kids and went to the gym. I did a low key workout today. Forgot my water bottle so I did not want to work hard to where I was stopping every couple of minutes to get a drink. Tomorrow I have plans to continue training.

February 1st
21min on Elliptical
24min on Treadmill
6min on Stationary Bike
10min working on Abs
5min Stretching
Mileage: 2.9 (not including bike)

Gym Time: 65 minutes

Snowed in for the Weekend!

Due to the major snow/ice storm this weekend I could not get to the gym. I am so ready to go back. Looking foward to it tomorrow. Saturday I did not do anything and I was very bored. I am so excited that this is the way I feel. Six months ago I would not of minded. Now I need to move. I need to workout. It makes me feel so good.

Today, I decided that I was not going to stay inside. I went outside and walked around my apartment complex. I came back inside and strength trained with some new workout equipment I got earlier in the week. Tomorrow I am back to training for my 5k.

January 31
20min walking
30min strength training

Workout Time: 50 minutes

Great Start for Week #2

Give me something to train for and I will become ambitious! I started week two of my training program this morning and once again decided to go past the twenty minutes. I did not just exceed past the time, I flew past it. I did it for an hour. Going from sixty seconds jogging to ninety minutes walking. I will probably feel it in the legs tomorrow, but it felt so good. I started getting winded towards the end, but that is to be expected. I am surprised I did not get tired towards the beginning.

January 29th,
10min Warm-up
63min on Treadmill
5min Stretch
Mileage: 4.35

Gym Time: 80 minutes

Friday Weigh-in: 183.5

Good Day

This morning's workout was awesome. I worked so hard I had puddles of sweat coming from my body. It felt so good. I wanted to keep moving. I kept pushing myself further. So here is today's info.

January 28th
21min on Treadmill (very brisk walk)
41min on Elliptical (10min mile)
10min on Stairs
10min Stretch
Mileage: 6.2

Gym Time: 85 minutes

January 27

Today was much better than yesterday. I was able to get out of bed this morning with no complaints. I trained for my 5k today and it felt so good. Instead of alternating for twenty minutes, I did it for twenty-five minutes. I did not want to stop at twenty minutes, so I kept going. I finished up week one today and will start week two on Friday. For anyone who wants to see my training program here is a link to the "Couch-to-5k" (http://www.coolrunning.com/engine/2/2_3/181.shtml).

5min Warm-up
10min Stretch
30min Strength Training
30min on Treadmill
10min Cool Down and Stretch
Mileage: 2.6

Gym Time: 85 minutes

Hard Day

Yesterday my employer brought home some donuts and of course I could not resist. I took a little bite of one and it was over for me. I ended up eating the WHOLE donut. It was so good but so not worth it. It threw off my day. I did not eat well at all. Oh, well.

As far as today's eating goes, I am doing well. I have planned what I am eating for the day and should be able to stay within my calorie range.

Today when my alarm went off at 4:30 this morning I was not a happy person. I had gotten an adequate amount of sleep, but my body did not want to get up. I wanted to stay under the covers. I ended up forcing myself to get up. I feel I should of stayed in bed for a couple more hours. My work out was not fun at all. My body did not want to move. I did not have a good work out at all. I did go though and that is what counts. Hopefully the scale will show it was a good decision.

Today:
5min warm-up on Treadmill
10min stretch
20min on Elliptical
30min on Treadmill
10min cool down & stretch
Mileage: 3.45

Gym Time: 75min

My Progress Thus Far

I started my training for my 5k on January 22nd. I am doing the "Couch to 5k" training program by Cool Running. I did a five minute warm up and the alternated from sixty seconds of jogging to ninety seconds of walking for twenty minutes. I completed it but had difficulty toward the end.
5min warm-up
25min of Strength Training
50min on Treadmill
Mileage: 3.35

Total Gym Time: about 80 minutes (including cool down and stretching)
Friday Weigh-in: 184

-Saturday: January 23
No training for 5k. Had a good workout.
30min on Elliptical
25 on Treadmill
10 on Stairs
Mileage: 5.2

Gym Time: 75 minutes

-Sunday: January 24
Trained again today. I did the same alternations as Friday. It was hard, but I stuck with it and completed.
30min on Treadmill
20min on Elliptical
30min back on Treadmill
Mileage: 5.8

Gym Time: 90 minutes

-Monday: January 25
No 5k training today. Was at the gym at 5:30am. It was hard getting up and my body did not move very well.
5min warm-up on Treadmill
30min of Strength Training
40min on Elliptical
Mileage: 3.07

Gym Time: 85 minutes

Getting Started

I have decided to blog about my goals and what I am doing to reach them. One of my goals is to lose weight. I started out at 205 pounds in May 2009. I am now at 184. My goal is to get to 150. I have thirty-four pounds to go. I know I will be able to do it. I would love to be at this weight at the end of April for my cruise to Hawaii. That would be about 10 pounds a month. I believe this is possible.

Goal number two is to run the Knoxville 5k on March 28th. I have already started training for this and believe that I WILL RUN. I would like to run a marathon and this is the first step to doing this. I will update on my progress of training.

Hopefully blogging of my progress in these areas will help me to succeed. Let's get to it!