September, Sweaty, September

Today is the last day of the Awesome August challenge.  It was great! I’m down four pounds.  More than anything else I am very proud of myself for being consistent with my strength training.  It’s been a month now with working on the fundamentals.  I have been doing three full body workouts a week.  

This is the first time I have really stuck with a weight training plan.  I set up a profile at Body Space at www.bodybuilding.com.   There is a tremendous amount of great information, training programs, and motivation on this site.  I think I’m ready to work on one of these plans BUT I’m a little apprehensive about working out in the free weights section of the gym.  I have to admit I am still working on building my self-confidence.  It will be okay.

Tomorrow I am also going to get back to my running.  I’m signing up for a November 5K.  I’m not sure how I’m going to do this.  I’m thinking about doing my running early mornings and keeping my strength training after work.  Not sure if I should do both on the same day or alternate days – this would mean I’m working out six days a week.  Right now I’m working on five or six days.  The sixth day is usually water aerobics, which isn’t too strenuous.   We’ll see how it goes.  

August was awesome.  September is going to be sweaty. :)

Couch to 5k: I'm a Graduate!

Today was such good day! Even now thinking about the fact that I have completed the Couch to 5K program, I feel like crying. Becoming a runner is such a long shot dream for me. When I look at how far I have come from, I cannot believe it. To go from barely being able to walk around a block to running for 30 minutes nonstop is nothing but a miracle!

Now my plan of action is to continue running for 30 minutes a day three times a week for the next couple of weeks.

Couch to 5K: Week Eight, Day 1

Whew! I did it! I was so happy, so proud, so full of accomplishment and pride. I look down at my Nike+ app and it paused about10 minutes before I did! My heart sank. I was looking forward to seeing my pace and distance. I ran for 28 minutes and I wanted to see my stats! I guess that was a sign not to worry about those numbers.

I went from elated, to deflated, back to elated. The most important thing is that I completed my workout. I was so worried that I wasn't going to make it. I went from, you can do it, Sheila to Lord, I believe, help thou my unbelief!

Oops!

Yesterday I realized I skipped Week 7, Day 2. I was really supposed to run for 26 minutes. I'm not sure if I'm going to go ahead to Week 8, Day 1 and run for 28 minutes or repeat Week Seven Day 3. One minute running is totally different from a minute walking or sleeping right now.

Running in the Rain

It's been raining most of the day. I did not go out and complete my run. I am afraid of running in the rain. I am afraid I will slip and fall. I know I am going to have to face this fear sooner or later. If it is raining in the morning, I will have to go for it. I have already gone three days without running. I am avoiding the treadmill.

Couch to 5k: Week Seven, Day One

Yippee! Today's workout was challenging, but rewarding. As I said before, I do best when it is cool and slightly windy. I am going to have to switch to evening runs soon. It is starting to be pretty dark at 5:30 am. Fall is approaching!

My next run is 26 minute straight. Although I am dreading it, I am also very excited about it. I have not had to repeat a workout yet. I am almost 5k ready!

Couch to 5K: Week Six, Day Three

I did it! Before I could get out of bed, I found myself already giving myself a pep talk about not getting discouraged about not finishing today’s run. When I recognized the internal dialogue I was having with myself, I started my mantra: “90% of life is just showing up.” This really helped me shift my perspective. I told myself 90% of my workout would already be done just by walking out of the door.

Today I really feel like I am beginning to recognize my groove and learn how to pace myself. I contemplated not using my Nike app because I really want to work on improving my pace. I reminded myself that right now my goal is to improve my endurance. All I needed to do today is run 20 minutes.

Like I said, I am beginning to recognize my groove. A few minutes into my run I knew I needed to slow my pace if I wanted to finish. In the end, my pace was right in tune with what it has been all along – 14:50. I thought it was going to be around 16:00. So, I was pleased with that. I was a little disappointed in my distance, which I also do not need to worry about right now. It was two miles. I thought it was going to be closer to two and a half miles.
Nonetheless, I did it and that is all that matters!

C25K: Week Six, Day Two

This morning was rough. It rained most of the day yesterday so it was kind of muggy this morning. More than anything I was grateful it wasn’t raining. I headed out thinking I wasn’t going to be able to complete my runs. I haven’t been eating properly lately so I don’t feel energized.
I’m really not doing so well with my nutrition. I need to do a better job with variety. Anyhow, I started out slow and then started worrying about my pace. I quickly reminded myself that finishing each 10-minute run was the goal. It was rough but I did it!
I also saw that rabbit. I think he/she comes out of the bush to see what all the huffing and puffing is about. It cracks me up every time! Lol! This morning I apologize for disturbing him/her.

Couch to 5k: Week Six, Day One

As soon as I got out of bed this morning, I repeated my new favorite mantra:

Because I'd had three days off, I have to admit I was a little nervous about today's workout. Remember the quote above reminded me that the hard part was over. I walk out the door and started to smile as I felt a cool breeze rush across my face. As much as I hate getting up at 5:30 am, I often enjoy how the morning greets me. My perfect weather conditions...cool with a light breeze.

For the most part, it was uneventful. I did get another little sign from nature as this rabbit dashed across my path. The last two minutes were hard but I kept telling myself, you can run for two minutes, you can run for one minute, you can run for 30 more seconds.... Two thumbs up!

The disappointing part was looking down at my app and seeing I had barely ran two miles and my pace was 15-something. I realize I can't get too hung up with those numbers or else I will get discouraged. Right now my focus is on being able to run a 5k without any walk breaks.

Backing Out

Last night I spent some time using my foam roller. I had a nice hot soak in the tub. I then had a nice rub down with Biofreeze. Yet when I got up this morning, my back was still bothering me. I decided not to push it and slept in.

Decisions like these are always so hard for me. Am I listening to my body or that lazy voice in my head? There have been times when I haven't felt well or a little achy and ended up having a great time. No matter how I feel in the morning I will be completing Week Six, Day One. I committed to not going more than two days without running and tomorrow will be day three.

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.

Running in the Rain

I was sooo looking forward to Week Five, Day Three today. I was up at 5:15 am and ready to go. Then I noticed the sound of raindrops against my bedroom windows. I contemplated running anyhow but it was coming down pretty hard. A light drizzle is one thing. I did not want to get drenched! Plus, I have this overwhelming fear that I am going to slip and fall while running in the rain.
Hopefully, the rain will hold off and it won’t be that humid later on this evening. If it does, I plan to run outside. If not, I will be hopping on the treadmill.

Couch to 5k: Week Five, Day Two

I had an okay workout this morning. I really wasn't feeling it but I made it through: Run 6 mins., Walk 1 min., Run 4 mins., Walk 1 min., Run 6 mins. It looked simple enough but those 1-minute break go by so fast! I actually could have done another interval or two so my endurance is definitely improving. What I really need to work on is my self-consciousness about running. I still think I'm too fat to run but I'm doing it anyhow:

I am not sure what is going on with my self confidence. I feel the same way about my swimming. In the meantime, I'll keep working at it.

Sandy Springs Lightning 5k - September 21

As the scriptures say, Man plans his way, God directs his steps.

Well, I will not be participating in this 5k due to a conflict. I recently signed up to volunteer at an Interfaith Power Over Prejudice Summit at my church. I thought the summit would be the same day as the statewide summit in October. Anyhow, I was going to look for another 5k in September but I decided to just keep training for the one in October.

I'll be done with the Couch to 5k in a couple weeks. I will give myself some goals to work on during September to help me stay focus. The last time I completed the Couch to 5k and the Firefly 5k I did not continue to run. I want to keep up the running this time so I will be in great shape to cross off the Peachtree Road Race from my fitness bucket list.

Couch to 5K: Week Five, Day 1

I'm starting to think I do better with running every two days rather than trying to run every other day. I think I may maintain this routine until I finish this program. I tried using my Nike Plus App this morning. I am not sure if it is calibrated correctly. I really think the distance is shorter and my pace is slower:

Couch to 5k: Week Four, Day Three

I was a total sludge this weekend. Not feeling 100%. I was determined to finish my workout. I took it slow, pushed a little here and there but I made it through. I am doing my best to follow my plan and not go more than two days without running. So far, so good. One of the things I continue to struggle with is focusing on time instead of distance and pace. I will continue to visualize myself running nonstop during my 5k in September.

I bought myself a little reward. I have been wanted a one of these for a while -- a Nike sensor:

Couch to 5K: Week Four, Day Two

Workout complete! Even though I haven't been feeling well the past few days, I was determined to complete today's workout. It's over and done with. I feel awful! I was sweating profusely! I thought I was going to throw up! I am not sure if I am feeling this way because of the workout or what. Anyhow, I am going to ice my legs, take some cold medicine, and go back to bed!

Couch to5K/Plank Challenge

I didn't complete Week Four, Day Two this morning. Not feeling so great. I'll try again tomorrow morning.

I did complete my #PlankADay. Today was my longest plank ever!

It looks like I am going to make my goal of two minutes by the end of the month.

Couch to 5k: Week Four, Day One

I completed Week Four, Day One yesterday. I felt pretty good. Even though the 6-minute runs were challenging, I managed to complete them. I have very happy with my progress.

Couch to 5k: Week Three, Day Three

Today I thought about all the races I want to complete, especially the Peachtree Road Race and a half marathon in 2014.

I can do this! I will do this! One step at a time!