There's no such thing as a bad workout?

Today was not a good day. I have been doing so well on my Couch to 10k workouts. I cannot remember the last time I needed to repeat a day. Well, today was one of those days. I decided to run at Wills Park. It's usually my spot to do my walks because there are inclines. I can walk 2.5 loops with no problem. Running is another story.

I couldn't finish the last 10 minutes. It's okay. This lets me know I still have a lot of work to do. The Peachtree Road Race course has inclines and hills. I need to be prepared for them. I am going to start running at Wills Park more often. I tried my best not to compare myself to others out on the path. I reminded myself to just run my race and remind myself of how far I have come.

Once I stopped this pity party, I was okay. I'm prepared to give it another try! I will get to the point where I can run around that loop nonstop!

Motivational Monday

Last night I spent some time looking over my March training plan and creating my April plan. I feel pretty good about where I am with my training plan. Yesterday I completed Week 7, Day 2. I am halfway through the plan and will have a full and half month to work on distance. I should be good.

I was planning to walk four miles today but stopped at two. My right knee didn't feel right and I don't want to risk injury. My calves and quads are starting to feel tight and sore. I've got to be more consistent with stretching and using the foam roller.

I'm looking for to April. The weather is nice. I'm so happy to be away from that treadmill. I saw the following on Facebook and I think about it often while I train. I am making it my mantra for the month of April:

I Can Do This!

Today was a good day. I needed to have this run without any walk breaks. I was starting to have huge doubts that I could run. I have been doing much better with my hydration. In fact, yesterday during my four-mile walk I thought my bladder was going to burst. I had to walk another mile before getting to the restrooms. It was not cute. I managed to get some restful sleep last night so this helped too.

I really need to focus on not worrying about what other thinks. I go through the same mental scenario. I’m too slow…. I’m too fat…. This is crazy…. While I know I need to work on the physical, improving my endurance and form. I also need to work on the mental aspects of running. I need to keep the negative self-talk at bay.

All in all it was a great week. I lifted weights twice this week and I complete my three runs. Consistency is going to get me across that finish line!

Is it Friday yet?

This is how I feel about today's workout:

Motivational Monday

I love September – it is my favorite time of the year! I had every intention of running this morning, but my body said no. I wanted to try to run after one rest day but I think I better stick with two for a while. My back, neck, and shoulders were aching. It could be because I cleaned a closet yesterday. I lifted a bunch of boxes then I did some strength training later in the day. If I want to meet my goals, the best thing I can do is stay injury-free.

Next week I am getting an adjustment and a massage. I can’t wait! Everything I have read says that one of the biggest mistakes new runners make is pushing too much too soon. While I am so excited to get going, I have to curb my enthusiasm somewhat. So, instead of running (I thought about getting on the treadmill later today), I am going to do some yoga. It looks like rain so I may not be able to go for a walk. If not, I will hit the Elliptical at the gym. I also need to hit the foam roller!
My goals for this month:

• 50 Miles — I signed up for this 50-mile challenge on Daily Mile. I’m averaging about 2.5 miles each run. I know will not meet this goal but it is something that will help me stay focused.
• Strength training — I am going to work on pumping the iron at least twice a week. I love deadlifts! This includes #PlankADay
• Virtual 5K — I plan to run a 5K on my birthday. It is my birthday present to me! 
• Healthier Eating – The key to healthier eating is meal planning and prep. As long as I prepare my food in advance, I’m good. I am also working on eating every two or three hours. This also includes my hydration. I am not good about drinking enough water. I do better with hot herbal tea. I do not use sweetener in my tea so it counts!

August Goals

Yesterday I was thinking about the goals I want to work on this month. I need to make sure I keep my goals simple and S.M.A.R.T. I will say that lately I have been doing much better with 30-day challenges. This morning as I completed Week Five, Day Three of the Couch to 5k I realize I have not repeated one day of the training plan. Even though this is my third attempt (second time I will complete the plan), I see this as progress both mentally and physically.

Here are the things I plan to work on this month:

1. #PlankADay
2. Run 3x a week -- If all goes well, I will complete my Couch to 5k plan by the end of the month.
3. Strength train 2x a week -- I need to have a plan.
4. Pray and meditate at least 15 minutes each day
5. Finish all of the books in "currently reading" on my bookshelf on Good Reads.
6. Work on my writing at least 15 minutes each day - I have a dozen or so unfinished poems to keep me busy.
7. Nutrition - I will try one new recipe a week.
8. Practice my swimming 2x a week - I need to find another swim class.

Personal Best: 30- Day Plank Challenge

Yay! Today I did it! I met my goal of hold a plank for two minutes:

I'm so excited! This just goes to show what happens when I stay consistent and persistent when working on a goal.

Motivational Moment

Motivational Monday

Motivational Monday

"Success is 90 percent physical and 10 percent mental.  But never underestimate the power of that 10 percent." ~Tom Fleming, two-time NYC Marathon winner (1973, 1975)


"As I get older I see that running has changed for me. What used to be about burning calories is now more about burning up what is false. Lies I used to tell myself about who I was and what I could do, friendships that cannot withstand hills or miles, the approval I no longer need to seek, and solidarity that cannot bear silence. I run to burn up what I don't need and ignite what I do." ~Kristin Armstrong

Another 30-minute run

Lol! I have to laugh when I say, another 30-minute run, like it's no big deal.  It's a big deal for me.  I am still amazed at my progress.  I have a lot of self-doubt creeping in and my 5K date creeps up.  I'm doing my best to stay in the moment and enjoy the journey.

C25K: Week Two, Day Two

I really did not want to do today’s workout.  I didn’t sleep well.  My knees were bothering me yesterday.  I iced them; cycled for 30 minutes; and did water aerobics for about an hour.  This morning I did a gentle stretch and warm up.  Today’s workout was just okay.  I was happy it was over and very grateful my knees cooperated.  Either I’m getting used to them or some of the intervals seemed really short.  Anyhow, I completed all of them.  I did stop about 2 seconds before two of the 90-sconds runs.  (Not sure if this means I should repeat this work out.  I'll assess how I feel on Wednesday.  I'm thinking that with proper rest and I'll be fine to move onto Week Three on Saturday). 

It started raining during my last walk and five-minute cool down.  So, I’m planning to go to the gym to walk two miles on the treadmill.  Very grateful for the courage to continue moving forward.

Motivational Monday

I had a great workout on the Elliptical today - 17.5 mins 2x. I also did 25 mins on the stationary bike. My knee feels pretty good. I have to keep up the stretching too. I decided I'm going to start posting motivational quotes each Monday again. I also started working on a vision board this weekend. I completed an online version but I think I'm going to like having one that I can display in my office. I'll post a photo once it's completed.

This week's quote:

The miracle isn't that I finished. The miracle is that I had the courage to start. ~John Bingham

Chasing The Night/Chasing A Dream

Today I signed up for the Atlanta Firefly 5K Run. I'm excited and nervous. I've tried to complete the Couch to 5K twice. I'm hoping, no, I'm praying, I can make it to the end this time. This all started with an innocent comment I made to someone I met at a retreat. We became Facebook friends and now I'm on her team to run in this race in October. I'm grateful I met someone who is so willing to help me achieve my dream. This is the wonderful thing about meeting people who understand food/weight challenges. It's a great reminder to me that there are so many people out there experiencing the same challenges on this journey to health and wholeness. I'm still working on strengthening my knee by working out on the Elliptical three times a week.

Try, Try Again!

Well, here we go again. I have it in my head (and heart) to run in a 5K. Today one of my friends invited to join her team for the Firefly 5K in October. She knows running a 5K is a goal and has been encouraging me to start training again. I do believe this is just the motivation I need to get my butt in gear. We'll see...

Motivational Quote

"People often say that motivation doesn't last. Well, neither does bathing. That's why we recommend it daily." Zig Ziglar

Week Two, Day Two

I was filled with so much doubt today. I didn’t think I was going to make it.
I said a prayer and jumped on the treadmill. Once I made it through the first 90-second run, I felt more confident. Before I knew it, the lady said, you are halfway done or whatever she says. Whew! A sigh of relief. I said a prayer of gratitude and did my best to focus on my breathing. You can do this, Sheila….

The doubt returned during the last two runs. I was sweaty and out of breath. I just repeated, push, push, push, push. I finally heard that voice, workout complete. Yay! I gave myself two thumbs up.

Day 25 - Last Chance Workout

Woo Hoo! I'm done. I can see the finish line. Six more days until I achieve my goal of working out for the entire month! 31 days! I can hardly believe it.

Today as I was working out I had to laugh to myself. I don't know why I bother to turn on the DVD. I have all the workouts memorized .

I'm having a massage in exactly one hour. I'm so excited! I'm off to hydrate and shower. Yeah!

Day 16 - Last Chance Workout

Today's workout did not go so well. I was not able to finish the last circuit. I find it very hard to exercise late evening. I simply do not have that much energy at the end of the day.

I was very busy today I was able to workout during my lunch hour and I went out right after I was done working today. I didn't want to skip my workout because I'm determined to exercise every day this month.

I need to do a better job scheduling my workout into my day.

Day Seven - Last Chance Workout

Done! I'm so proud of myself. Seven days straight! Today was a sweaty day. I'm meeting my friend Kelly for water aerobics later on this evening. It's been a while since I've been in the pool I'm so looking forward to it.