Run, Rest, Repeat

Starting to feel very anxious during these last week before the Peachtree Road Race. I felt really tired on Wednesday. On top of that my left ankle was bothering me a bit. Even though it was National Running Day, I decided the only way I was going to participate was to read my latest edition of Runner's World. I even had to avoid social media because I was felt conflicted about not pushing myself to go out for a run.

I ended up going for a quick 20-minute walk. The next day I was still feeling pretty run down. A huge part of me wanted to push through the fatigue. I decided I needed another day to give my body, especially my ankle a rest. I reminded myself that rest and recovery is a very vital part of training. I'm so glad I did.

I just returned from completing Week 12, Day 1 (run 18 minutes, three times). It felt pretty great. I kept checking in with my body and I felt like I had another mile or so in me. This is a good thing. I am no where near 6.2 miles. I know if I keep up with this pace and listen to my body I will finish without feeling totally wiped out.

I am slowly, but surely learning that resting is just as important as running. The problem is knowing when I actually need rest and when I am just being plain lazy. I will continue praying for this wisdom and trusting the process.

Snooze, I Lose!

I was supposed to complete Week Three, Day Three this morning. Instead, I hit snooze button. All day today I have been regretting my decision. I hate having regrets!

I know it's not the end of the world. I wish I could/would follow my training plan perfectly but that would not be realistic. I know I have choices. I could have tried again this evening. I decided to do some light exercise and stretch.

I reached out to my friend, who I call my 5k sponsor, and she was very encouraging. She shared that she did something similar last Saturday. She also said I must learn how to listen and honor my body. Even though I went to bed early last night, I guess I was really started. I just don't want to start making excuses. I will continue work on getting in tune with my body. I have been so separate from it for such a long time. I am still learning how to tell when I am physically hungry. I suppose the same goes for when I am physically tired or it is just the mind/ego telling me so.

Tomorrow is another day....

Week One - Couch to 5K

I did it! Week One of my Couch to 5K training is done. I really did not feel like running today. My stomach had been upset all day. I felt a bit better around 5:30 so I headed to the gym. I hate running on the treadmill but I needed to be close to a bathroom. It was the longest 30 minutes I’ve spent in a while! I am so grateful to God I was able to stick with my plan. I think I’m going to repeat Week One just to get my body used to running again. I’m working on building my endurance and strengthening my core. My goal is to run my next race nonstop – no walking. If I stick to my plan and work diligently, I’m sure I can meet my goal.

Week One - Weekly Wrap Up

I just weigh myself and I didn't lose a thing! I am in such a quandry about this weighing in. I purchased a Fitbook to help me keep track of my workouts while at the gym. I also use My Fitness Pal as my food diary. I share my food diary with my OA sponsor each evening. Because I attend OA, I do my best not to focus so much on my weight and focus on working my food and exercise plan. The thought is that if I'm working my programs as planned the weight will take care of itself.

I like that there's an weekly wrap up in Fitbook. I don't know if I'll be doing a weekly wrap up here each week but I can see my opportunities already:

The Good:

1. I made it to the gym 3x this week as planned.
2. I did not give in to my cravings for potato chips.
3. I successfully implemented my "eating out" action plan.
4. I followed my eating plan.

The Not-So-Good

1. I did not complete the cardio part of my Saturday workout.
2. I did not reach my daily water intake goal each day.

Ways to improve

1. I need to start drinking water first thing in the morning. I tend to sip on two cups of water until midmorning before even thinking about water. The best way for me to meet my daily goal is to make sure I drink 16 oz. first thing in the morning BEFORE drinking my coffee. Because I love my coffee, I have more incentive to drink water. It's already a given that I will be drinking water at the gym so this strategy will help me meet my goal.

2. I'm not too worried about not doing cardio on Saturday. I wasn't feeling so well so I give myself credit for showing up.

3. According to My Fitness Pal, I should be burning at least 400 calories each workout session. This is a HUGE opportunity for me. I don't always wear my HRM to the gym (perhaps that should be a goal) and when I do I usually burn around 350 calories. I really need my HRM to keep an accurate record of how many calories I'm burning.

Couch to 5K Prep

My Elliptical workouts have been going really well.  I’m up to 25 mins 2x + 30 mins cycling.  I suspended my weight training for the past two weeks because I hurt my back.  I do see how  the Elliptical is helping to strengthen my knee and improve my cardio health.  I’ve been focusing on some new stretches for my quads and hamstrings.  I can’t believe how tight my quads are. 

I’m getting really anxious about trying this Couch to 5K again.  The third time is a charm, right?  My friend who has completed it gave me some great advice.  I’m probably going to repeat weeks until I feel comfortable.  I’m not going to push to move on just for the sake of completing the program “on time.”  I have plenty of time (three months) to train for my race.  So, I’m going to take it slow.  I’m also going to train outdoors instead of the treadmill.  I am also doing something different and asking for more help.  I’ve asked her to train with me every once in a while.  This will also give me a good feel for what it’s like to run with another while focusing on my own pace.  It will be good practice on learning how to run on own race.

On another note,  I’m a little frustrated that I’m not dropping any weight.  I switched back to eating five to six times a day.  I stopped because it felt like I was eating all the time and I was afraid it was going to trigger bingeing.  The compulsive overeater in me is better with this approach now.  My new mantra is food is fuel, not therapy.  So, when I eat, I remind myself that I am fueling my body and taking care of myself.  I remind myself that this is a lifestyle, not an eating plan. 

The last thing I’m doing is my mental training.  I work with my affirmations, prayer, meditation, and my vision board.

UPDATE:  My friend just sent me a text.  Apparently, I'm started Day 1 tomorrow.  Too funny! I thought she wanted to meet for coffee.  I'm ready!

Fitness is Learning -- Calisthenics

Calisthenics

When I hear calisthenics, I think military or boot camp. Calisthenics are exercises that use little to no equipment. These exercises are meant to promote physical fitness. Common calisthenics exercises include sit ups, crunches, push ups, pull ups and lunges.

I know most people hear calisthenics and think boring. Not me. Calisthenics isn’t something I would do on a daily basis but it is a great way to check in with yourself. I like the way I can use calisthenics to measure my fitness level. Within months I went from being able complete five push ups to doing two sets of 15. I went from barely doing 10 crunches to completing two sets of 60. This is the way I use calisthenics—to measure how my fitness level is improving.

Fitness is Learning - Isolated and Compound Exercises

Isolation Exercises

Isolation Exercises are exercises that focus one muscle or joint at a time.

These exercises are good for rehab or working out a specific muscle weakness. As it turns out, I already have some experience with isolation exercises when I was working on the problem I was having with my knees. The real problem with my knees had to do with a muscle imbalance with my quads and hamstrings. So, for a while I was doing a lot of leg extensions and hamstring curls to correct the problem. It also turns out that two of my favorites—bicep curls and tricep kickbacks—are isolated exercises.

Compound Exercises

Compound exercises work several muscles at a time. To get the most of your workouts, compound exercises are the way to go. These exercises build basic strength. Compound exercises also help increase your metabolism. Some of the best compound exercises that I like are bench press (works shoulders, chest, and triceps) and squats (works core, glutes, quads).

Fitness is Learning --Powerlifting

Powerlifting


The most important thing I learned while researching powerlifting is that it’s completely different from bodybuilding. I had no idea.

According to Wikipedia, Powerlifting is a strength sport, consisting of three events: the bench press, the squat, and the deadlift.



I have to admit I feel I could really get into powerlifting. I, for one, enjoy lifting weights. I like lifting weights so much I purchased a weight bench for my home gym. One thing I notice when going to the gym is females, for the most part, avoid the weight machines. When I started working out with Kimberly, she gave me this long speech about not worrying about getting too muscular, that she wanted me to lift weights because it was going to help me burn fat. I told her she was wasting her time with the speech--I’m not afraid of weights or muscles. As I’ve mentioned in past entries, I love being able to see definition in my biceps and triceps.

In general, weight lifting has many benefits for women—including reducing the risk of Osteoporosis. In fact, my Endocrinologist loves the fact that I’ve been doing some strength training. She says weight lifting helps the body process glucose.

I like what one guy had to say about the psychological benefits of powerlifting. He discussed setting personal records. This benefit is very appropriate for budding athletes such as myself.

I enjoy looking back over my workout journal and seeing how I’ve progressed in reps or weight; it does wonders for my self-esteem and confidence.

During my research, I discovered that powerlifting is growing in popularity among women. I enjoy the bench press and the squat. I haven’t done the deadlift at all. Truthfully, it looks pretty intimidating. Once I’m healed and get my doctor’s approval, I’m going to give it a try.

Fitness is Learning - Mind Over Matter

MIND OVER MATTER


If you quit, you've let the matter defeat your mind. Km

According to Wikipedia, mind over matter is explained as followed:

Mind over matter is a phrase popularized during the 1960s and 1970s that was originally used in reference to paranormal phenomena, especially psychokinesis.[1] However, it has also been used in reference to mind-centric spiritual and philosophic doctrines such as responsibility assumption. It is the belief that the mind is more powerful than the body. Specifically, mind over matter refers to controlling pain that you may or may not be experiencing, such as holding your hand under extremely hot water and feeling no pain.

After reading through a few more sites on the philosophy of mind over matter, I ran across a blog entry by fitness guru Eugenie Jones. I like what she had to say about mind over matter in terms of fitness. Her discussion about self-defeating thoughts and other mental barriers really resonated with me. Attitude is everything. I can’t tell you how many times my mind was telling me something it didn’t think my body could do. I can’t tell you how many times my mind was wrong.

In fact, I have been using the mind over matter technique in other areas of my life. I meditate and pray on a daily basis. One of the exercises I have been doing lately is watching my thoughts. Observing the mind has allowed me to gain more control over my overall outlook on life. I’ve also found that it helps me with my eating habits. Just because I have a thought that I want to eat does not mean I have to act on that thought. I observe the thought coming from the mind and see it if it matches what is going on in my body. Often it’s just a thought that I can let pass away.

Soon I hope to begin training for a 5K. I can use the mind over matter technique to help me when I need to push myself and exceed the limitations of my mind. I want to make it clear that this doesn't mean that the mind can tell me I can run a half marathon with proper training. The technique is simply a tool I can use to help me achieve reasonable fitness goals.

Next on the list is powerlifting. This one should be fun. Lol!

Fitness is Learning - Self Discipline

Self Discipline


Self Discipline is when you tell yourself to do something and you don’t talk back. ~source unknown


What do I think of when I think self discipline? I think focus. I am always impressed with those individuals who workout on a regular basis. I can think of a few individuals who go to the gym – no matter what. I don’t know about you but I often envy those individuals who have the self discipline to reach their goals. They make up their minds to do something and like the Nike commercials say -- just do it.

When I was working out with Kimberly, I would go to the gym every Monday and Wednesday at 4:30. Without fail, there were always the same individuals at the gym. Even on those days I worked out on my own, the same individuals were there working out. What focus! What self discipline! When I started going to the gym on the regular, I felt self conscious.

For this term, I have decided to find out how to develop self discipline. Can it be taught? If so, how?

First, I think it is important to understand the meaning of self discipline. Here’s a definition from dictionary.com: discipline and training of oneself, usually for improvement.

Reading through a number of web sites, I came across some information I could relate to and apply in my life. Four key ingredients to self discipline.

• Self control
• Motivation
• Persistence
• Goals

For me, self control entails having a plan and sticking to it. I also think portion control and training plan.

Motivation. This comes from reading various blogs and articles, socializing with all my fitness friends online, positive self-talk, and meditation.

Persistence. My training schedule. I have to stick to a specific workout schedule when it comes to exercise.

Goals. I need to do some more work in this area. In one of the courses I teach, I discuss S.M.A.R.T. goals. I need to apply this goal-setting technique to my fitness and weight loss goals.

The next term I will be researching is "mind over matter." I will be posting what I've learned in a few days.

Homework Assignment

I'm giving myself a homework assignment to help me stay focused on my goals as I recuperate. I am not going to let this little setback discourage me. Anyhow, I was reading the Black Fitness Blog and came across this entry titled "Fitness is Learning." Basically it is a list of terms Mike has invited his readers to research:

self discipline
mind over matter
powerlifting
isolation exercises
compound exercises
calestinics
high and low intensity cardiovascular exercises
target heart rate and anerobic threshhold
form
bodysculpting
vascularity and muscularity
flexing
equal and balanced workouts
various sports training
priority training
free weights
flys
healthy foods
metabolic rate
amino acids
rest, sleep, recovery

Over the next few weeks, since I will have some extra time on my hands, I plan to research and blog about these terms. I am looking forward to learning.