It's Been a Productive 5 Months...

It's been about 4.5 months since my last post. There have been so many changes. Both good and bad. But the good news is that I'm back and ready to resume my training to run in my 1st 5k in time for the start of spring. The only hard part is finding the time to workout. I am working full time now. There is not very much time in the evenings because I like spending time with my daughter. She is asleep by 9pm but that is my quiet time to just unwind before bed at 10pm. he...he..he...honestly some nights I fall asleep right next to her at 9.

Just trying to make a time line.

5:30PM - 6:45pm - Home & Dinner (Take this time to play with M)
6:50PM - 7:20PM - Work Out
7:30 - 8:30pm - Bath, Reading & Bed Time for M

he..he..he...busy, busy but a lot of fun. Here is the plan that I will be following:

Week 1

"Sit as little as possible. Give no credence to any thought that was not born outdoors while moving about freely."

--Friedrich Nietzsche

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Run & Walk Run 1 min Walk 2 min Repeat 10X	Rest

Training tip:
To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

Week 2

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."

--William Faulkner

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
2	Run & Walk Run 2 min Walk 1 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 3 min Walk 1 min Repeat 7X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 4 min Walk 1 min Repeat 6X	Run & Walk Run 4 min Walk 1 min Repeat 6X	Rest

Training tip:
Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.

Week 3

"Obstacles are those frightening things that become visible when we take our eyes off our goals."

--Henry Ford

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
3	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run6 min Walk 1 min Repeat 4X Run 2 min	Run & Walk Run 6 min Walk 1 min Repeat 4X Run 2 min	Rest

Training tip:
Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.

Week 4

"When you get to the end of your rope, tie a knot and hang on."

--Theodore Roosevelt

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
4	Run & Walk Run 8 min Walk 1 min Repeat 3X Run 3 min	Walk Walk easy 30 min	Run & Walk Run 9 min Walk 1 min Repeat 3X	Walk Walk easy 30 min	Run & Walk Run 10 min Walk 1 min Repeat 2X Run 8 min	Run & Walk Run 11 min Walk 1 min Repeat 2X Run 6 min	Rest

Training tip:
In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

Week 5

"Sweat cleanses from the inside. It comes from places a shower will never reach."

--Dr. George Sheehan

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
5	Run & Walk Run 12 min Walk 1 min Repeat 2X Run 4 min	Walk Walk easy 30 min	Run & Walk Run 13 min Walk 1 min Repeat 2X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 14 min Walk 1 min Repeat 2X	Run & Walk Run 15 min Walk 1 min Run 14 min	Rest

Training tip:
On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

Week 6

"You can have anything you want, if you want it badly enough. You can be anything you want to be, if you hold that desire with singleness of purpose."

--Abraham Lincoln

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
6	Run & Walk Run 16 min Walk 1 min Run 13 min	Walk Walk easy 30 min	Run & Walk Run 17 min Walk 1 min Run 12 min	Walk Walk easy 30 min	Run & Walk Run 18 min Walk 1 min Run 11 min	Run & Walk Run 19 min Walk 1 min Run 10 min	Rest

Training tip:
Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

Week 7

"Only those who risk going too far can possibly find out how far they can go."

--T.S. Eliot

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
7	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 22 min Walk 1 min Run 7 min	Walk Walk easy 30 min	Run & Walk Run 24 min Walk 1 min Run 5 min	Run & Walk Run 26 min Walk 1 min Run 3 min	Rest

Training tip:
Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8

"One cannot consent to creep when one feels an impulse to soar."

--Helen Keller

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
8	Run & Walk Run 27 min Walk 1 min Run 2 min	Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 28 min Walk 1 min Run 1 min	Walk Walk easy 30 min	Run & Walk Run 29 min Walk 1 min	Run & Walk Run 30 min	Rest

Training tip:
For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

Week 4

"When you get to the end of your rope, tie a knot and hang on."

--Theodore Roosevelt

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
4	Run & Walk Run 8 min Walk 1 min Repeat 3X Run 3 min	Walk Walk easy 30 min	Run & Walk Run 9 min Walk 1 min Repeat 3X	Walk Walk easy 30 min	Run & Walk Run 10 min Walk 1 min Repeat 2X Run 8 min	Run & Walk Run 11 min Walk 1 min Repeat 2X Run 6 min	Rest

Training tip:
In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

Week 5

"Sweat cleanses from the inside. It comes from places a shower will never reach."

--Dr. George Sheehan

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
5	Run & Walk Run 12 min Walk 1 min Repeat 2X Run 4 min	Walk Walk easy 30 min	Run & Walk Run 13 min Walk 1 min Repeat 2X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 14 min Walk 1 min Repeat 2X	Run & Walk Run 15 min Walk 1 min Run 14 min	Rest

Training tip:
On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

Week 6

"You can have anything you want, if you want it badly enough. You can be anything you want to be, if you hold that desire with singleness of purpose."

--Abraham Lincoln

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
6	Run & Walk Run 16 min Walk 1 min Run 13 min	Walk Walk easy 30 min	Run & Walk Run 17 min Walk 1 min Run 12 min	Walk Walk easy 30 min	Run & Walk Run 18 min Walk 1 min Run 11 min	Run & Walk Run 19 min Walk 1 min Run 10 min	Rest

Training tip:
Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

Week 7

"Only those who risk going too far can possibly find out how far they can go."

--T.S. Eliot

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
7	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 22 min Walk 1 min Run 7 min	Walk Walk easy 30 min	Run & Walk Run 24 min Walk 1 min Run 5 min	Run & Walk Run 26 min Walk 1 min Run 3 min	Rest

Training tip:
Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8

"One cannot consent to creep when one feels an impulse to soar."

--Helen Keller

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
8	Run & Walk Run 27 min Walk 1 min Run 2 min	Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 28 min Walk 1 min Run 1 min	Walk Walk easy 30 min	Run & Walk Run 29 min Walk 1 min	Run & Walk Run 30 min	Rest

Training tip:
For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

This will begin tomorrow evening.

Walking Route to the Nike Campus

I'm going to walk w/M in the stroller to Nike today and take their trail around the campus. It will be:

.8 miles to the campus
3.0 miles around the trail
.8 miles home

This evening I will be starting Week 5 Day 1 of C25K. I was supposed to begin on Tuesday but my attentions were diverted else where this week. I'm not really worried about the 3 min/5 min walk/jog combo. 3 min. is more than enough recovery time. I'll just have to keep my pace steady at around 3.8 for the jog and 2.0-2.5 for the walk. Will be a good exercise day to make up for a very laid back week.

Total: ~ 6.6 miles

I Chose Myself for a Change...

I had a real b.s. of a weekend. I don't really want to give details because I feel like that would be lending the situation power over a new day. I'll just keep telling myself that, "I never did mind about the little things," and by the end of the week I'm sure that it will ring true. I'm proud of myself though. Instead of wallowing in my emotions like I typically do, I finished C25K Week 4 yesterday evening!



I realized that I can only control my actions. I needed to take a situation where I felt confused and helpless and turn it around to make it about me. I've reached a point in my life where I'm tired of letting others affect my emotions like the strings of a puppet. I owe it to myself to be more assertive and confident and capable. Last night was the first step. The workout itself was great. I put all of my anxieties into it and felt strong. The only struggle was the last 5 min. jog.

It's kind of funny actually. As I was jogging my hand accidently pulled on my headphone wire which pulled my MP3 player off of the treadmill stand (the place where you would put a magazine) and ended up somewhere on the floor behind me. So, I took off the headphones and jogged the last 4 out of 5 minutes citing positive affirmations about myself and prayed that the spirit of the Lord would enter my feet and keep them moving. :-) Well, it worked! I even increased my speed from 4.0 to 4.2 for the third min. then lowered it back to 4.0 for the rest. I triumphed yet again in the face of adversity. Lol. Boo Yah! I will not be defeated this time around!


Here's my workout recap:


5 min. @ 2.5
3 min. @ 4.0
90 sec. @ 2.0
5 min. @ 4.0
2.5 min. @ 2.0-2.5
3 min. @ 3.8
90 sec. @ 2.0
5 min. @ 4.0 - 4.2


15 minutes of ab work.

Training Day 7 C25K W4/D2

I can see now that I'm going to have to repeat W4 of C25K next week. I'm getting through the minutes, but it's such a struggle. I'm actually surprised that next week the plan calls for jogging 20 minutes straight. That seems like a huge jump in time. I'm thinking about adjusting it somehow to where I'll spend another 2-3 weeks getting there. That way I'm still motivated to go on because I'm reaching my goals.

While I was struggling with the last 5 min. I actually started to feel a little sad. I was thinking, "how could I let myself get this out of shape. I should be able to jog this no problem." But then in the same thought I told myself that this is the reality and if I gave up now I would always be this weight. If I keep trying then I'll lose weight and it'll start to get easier. I promise that once I reach a healthier weight I will do everything I can to maintain it. It just makes no sense to go through all of this hard work to gain the weight right back again.

Anyways, my muscles still felt Tuesday's workout even though I rested yesterday. Will be interesting to see how Saturday's training goes. Here's a breakdown of my workout.

5 min. @ 2.5
3 min. @ 4.5
90 sec. @ 1.5
5 min. @ 3.8 - 4.0 (3.8 is feeling a little too slow)
2 1/2 min. @ 1.5 - 2.0
3 min. @ 4.5 - 4.0 (Started off too fast)
90 sec. @ 1.5
5 min. @ 4.1 - 3.6 (4.1 is too fast and 3.8-3.6 is too slow but I couldn't maitain a faster pace so I slowed it down).

I also went swimming with my DD for 60 minutes. We'll both be able to sleep well tonight.

Day 6: C25K Week 4 Day 1

Holy moly! That was intense. I have to admit that I put off completing Week 4 Day 1 because I was intimidated by the first 5 min. jog coming right after only a 90 sec. recovery from a 3 min. jog. And, I had to do it twice. But, you know what? The first set was fine. I felt good. Especially after the first 3 min. jog. My legs felt warmed up and I was looking forward to the first 5 min. jog. Thank goodness for the 2.5 min. recovery. I definately needed that. The next 3 min. jog was doable, but much tougher than the first. I took the next 90 sec. recovery way slow so that I would be fully recovered for the 5 min. jog. The first minute of the 5 min. portion was great! Then I had to break the rest down to minutes. You know..."Only 4 more minutes, push through it...see you just did 3 min. awhile ago and it was no problem, you can do it...2 min. left. change the song on your MP3 player and breath. Focus on breathing....1.5 min. left, you're almost there, don't give up! Just keep putting one foot in front of the other....30 sec. left, Woo Hoo, you freakin' did it! LOL...I was so thankful and turned the speed to 1.0.

15 min. Ab Work

Day 5 - Training

Completed W3/D3 last night. It was really, really hard. I had to concentrate on the jogging portions. This was probably do in part to my Jillian Michael's workout the afternoon before and a tug of war conversation off and on all day long. Emotionally I was probably at a 3 or 4 but wanted to complete Day 3. I did complete it which is most important. I'm taking today off so that I'm nice and ready for W4/D1 tomorrow. Can't wait. Here's my W3/D3 report.

5 minutes @ 2.5
90 sec. @ 4.5
90 sec. @ 2.2
3 min. @ 4.0
3 min. @ 2.2-2.5
90 sec. @ 4.5
90 sec. @ 2.0 - 2.2
3 min. @ 4.0
3 min. @ 2.5 - 2.0

2 Full Weeks of Working Out...

Woo Hoo! Just wanted to keep track of that here.