April, please be good.

It’s April?  Although I started one several times, I never did publish a blog for March.  I have my first 5K in 10 days and I am pretty nervous about it.  Work has been sucking the life out of me.  I really need to slow down and get some rest. 

Weights.  I did not lift at all during March.  I hurt my right shoulder.  It’s feeling much better.  Yesterday I did back and biceps.  

Push Ups.  I’m back at it.  I am going to take it easy and just do 22.  

Running.  I have been running two or three times a week.  I have been stuck on Week 4 of the Couch to 10K plan for weeks.  I am not too worried about it.  I am sure I will get across the finish line.

Swimming.  Well, I purchased a new swimsuit.  Now it is just a matter of finding the time to take lessons.  I missed the current session.  There’s a season starting on April 26.  However, I will be traveling and will miss one session.  I may wait until May.

Nutrition.  I’m doing well.  I just need to work on portion control.

I got my Fitbit Surge and I love it!  It’s been a struggle to hit my daily 10,000-step goal.  I really spend way too much time sitting.  I have been trying to take more walk breaks during the day, but it does affect my productivity at work.  Today I got up at 6 to walk and as I write this at 10 pm I still have 100 steps to go.  I think my best bet is to try to get in any many steps as I can early morning on days that I do not run.  On my running days, I am sure it hit my goal.

One Month at a Time

Happy February! January went by so quickly.  I did not do as well as I had planned.  I just could not stay healthy.  I am still not 100%, but I am pushing through it.  I am not one for conspiracy theories BUT I am almost convinced that this year’s flu shot made me sick.  Each time I recover, I get different symptoms.  Now I am battling a sore throat and upset stomach.

Weights.  I laid off the heavy weights because I just did not have the strength.   I’ve been picking up the dumbbell here and there.  I’m going to try to hit the weights tomorrow. 

Plank.  I planked the entire month!  I got up to two minutes.  My goal is to do a five-minute plank, at least one time in my life.  Last week I struggled to do one minute.  Not sure what’s up with that, but I am going to continue working on it.  I know having a stronger core is going to help my running.

Pushups.  Last week my friend Bianca invited me to do 22 pushups a day for 22 days for Veteran Suicide Awareness.  The first day I did them I almost started crying.  It is so hard to imagine that each day 22 veterans commit suicide.  Each day I dedicate a pushup to the memory of a veteran and his or her family.  Yesterday, I figure I will have done a push up for 484 veterans and their families. It is a very humbling and sacred experience. 

Running.  I started my Couch to 10K a couple of weeks ago.   I completed Week One no problem.  I have had on and off days with Week Two.  I completed the first session with no problem.  The next time I could barely get to the halfway point.  I almost completed the third session.  Yesterday, I made it to the halfway point and walked the rest of the session.  I am not moving on until I can complete all runs in all three Week Two workouts.  

Swimming.  On back burner until I am feeling well and it is warmer!

Nutrition.  I am feeling really good about my nutrition.  Today I made quinoa vegetable “fried rice.”  Last week I made quinoa veggie patties.  Yummy stuff!

Fitbit.  Well, I decided to go with the FitbitSurge.  I need an extra-large band so it on back order.  I can’t wait to get it!

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. :)

Strength Training: Phase One

Today I finished my second week of consistent strength training. I've been doing a full-body workout three times a week. I have been focusing on form and breathing. I start with 10 minutes on the Spin bike as a warm up. Last week I did two sets of each exercise. This week I did three sets of most exercises.

Leg Press - 195/10 two sets; 210/10 - one set - going to try all sets at 210 lbs next week
Leg extension - 30/10 - going to bump this up to 50 lbs next week
Lying Leg Curls - 20/10 - two sets - working up to three sets
Lat Pulldown - 100/10 - three sets
Vertical Chest - 65/10 - three sets
Tricep Pulldown - 75/10 - three sets
Preacher Curls - 35/10 - working up to three sets
Shoulder Press - 50/10 - three sets
Ab Crunch - 65/10 - three sets -
Low Back Extention - 45/10 - tried one set for the first time today - going to try two sets next week

I am really enjoying weight training this time around. I think it is because I have a clear plan and I feel more comfortable in the gym. I am also taking it a bit easy. Usually, I start of too strong. This time around I am taking my time; stretching and drinking water. I still need to work on getting proper rest. I have been going to bed earlier but I still do not fall asleep until about 11 or midnight.

The downside is that I haven't been running since the Peachtree Road Race on July 4th. I'm planning to get back in gear beginning next week. I really need to sign up for a race so I can stay focus.

Crosstraining

The Peachtree Road Race is coming up fast and I had to scale back on my running. My left ankle is giving me a little bit of trouble. I think it's my new sneakers. I tried lacing them differently and this seems to help. I also need to pay better attention to my form.

Anyhow, I've been walking. Yesterday I decided I was going to try to run. I took a quick nap after work, woke up, and it was storming! So...I went to the gym and jumped on the Elliptical.

I was planning to run this morning before heading to the airport. Thanks to scattered thunderstorms no can do. I'm torn. I don't do so well with running on the treadmill. So, I guess I will go to the gym and hop on the Elliptical again. I know I need to keep up with my cardio but nothing is going to prepare for the Peachtree but running.

Peachtree Countdown

I went for a walk today and ended up running a little. I decided to run up the little hills for about a 1/4 miles. I did this three times during a four-mile walk. While out out my walk, I saw another person wearing his Peachtree training tee. I felt so grate ful for his smile and encouragement.

I also decided to keep a food journal and begin measuring my food again. This will really help me stay on track until the race. If I can stay healthy and injury-free, I'll give myself a great chance to have a really fun time during the race. I have no time goal (I did but I have been reading that it's a huge mistake to do so for my first 10k). I also read that I shouldn't expect that I will finish is double the time it takes for a 5k. I will finish when I finish. I just want to have the strength and endurance. I just want to cross that finish line with a big smile on my face.

All Kids Count 5k

I wasn't too sure about this race. I signed up to do it solo. After picking up my bib, I was filled with so much self-doubt.

I acknowledged my fear and gathered my things. I spent a quiet evening home alone watching a movie and trying to calm my nerves.

My training hasn't been the best for the past three weeks. Headaches and fatigue. Now, this stomach ailment. At any rate, I was determined to show up and try.

Well, it wasn't as bad as I thought. My worst fear, being the last one across the finish line, did not come true. What I continue to find is a bunch of encouraging people who are willing to give you a high five, thumbs up, and encouraging words.

I ran the first mile. I took two walk breaks during the second mile. The third mile was rough. My run/walk ratio was probably 50/50. More than anything, I kept telling myself to run my own race and stop worrying about being at the back of the pack. I need to embrace and accept that I am a back of the pack runner.

As long as I finish in under an hour, I'm fine. I am out there doing something I never thought I could do -- running! So what if I'm slow! I did it and I am very proud of myself.

As I just tweeted, it doesn't escape me that in about a month I will be doing TWICE the distance. I will be ready. I need to stay healthy and injury-free.

I also decided to do another month of my plant-based challenge. I also think I need to stay away from eating out. Going home soon and my cousin, who is always so supportive, has already found some vegan restaurants for me to try.

Towards the Finish Line

Boy, oh, boy! I'm still here. I was so concerned about remaining injury free that remaining germ free escaped me. I have been sick off and now for about three weeks now. The last week was the worst.

It started off with a stomachache that turned into stomach cramps, headache, fever, chills, and diarrhea. I was soooo sick! I thought I was going to have to call an ambulance.

So, here it is the night before my 5k and I haven't run in a week and before that it was sporadic. I am not even sure I am going to be able to pull this off. My stomach still feels wobbly. As long as I just eat plain oatmeal and drink water, I should be fine. My aim was to run this one nonstop but we'll see what happens. I going to try to complete Week 11, Day 2 while I'm at it.

Five weeks until Peachtree and I am nowhere near where I'd like to be. I am going to focus on how much I have accomplished and not give up. So, now my aim is to stay healthy and injury free!

Two Months!

I have exactly two months until the Peachtree Road Race! My training is going well. I am started Week 11. Repeating Week 11, Day 1 tomorrow. Although I have three weeks left in my plan, I am no way near six miles. I am barely running three miles. No matter what, I will get across that finish line!

This weekend I had a very unfortunate incident. I have been debating whether or not to blog about it. However, it is part of my journey and I want to be able to look back on it at some point. Anyhow, I'm running, minding my own business. This woman pulls up into a parking space next to the path, gets out of her car, and says, look at that fat stomach! I am not sure why she felt the need to say anything. Part of me wanted to stop and say something but I said a prayer for her and just kept running. Part of me wanted to go all angry black woman at her but it wouldn't have helped anything. I went to my car, text my friend about what had happened, and drove home.

I walked through the door and thought about crying but couldn't. I told myself I was not going to allow some stranger to steal my joy! You cares what anyone says to me. I am doing what I am doing for me, myself, and I! I also reminded myself that I have been very lucky. Most people smile, wave, and give me the thumbs up. There has been much more good than bad. I am doing much better out there sweating, with my fat stomach, than sitting on the couch, with my fat stomach, eating chips and ice cream.

I am so sorry that person felt the need to say anything to me. Maybe she thought I couldn't hear her because I had a headphones. Who knows...who cares.... Anyhow, I just wanted to get that out. I will not be bullied by anyone. Whoever you are, lady, screw you! You do not know anything about my journey!

It also brings home to me just how vulnerable we are when were out. I already felt a little uneasiness because I forgot my pepper spray. Even though the park was filled with people on the fields and playgrounds and I saw a police car patrolling around, I was still vulnerable in that time and space. I've got to do better about keeping my pepper spray next to my keys. What if that lady had come up and approached me? I do not run that fast.

A couple of months ago, some guy tried to abduct this 18 year old girl who was jogging in her neighborhood. She had a pocket knife on her. Who knows...maybe she was trying to start a confrontation....

Easter Brings Hope

Today was a beautiful day. Easter has always been my favorite holiday. I love the message of resurrection, renewal, rebirth, and hope. How light comes from darkness....

Today I tapped into that message of hope and checked off a goal on my fitness list. For the longest time, one of my goals has been to be able to run around this loop at Wills Park. This is the path I usually walk. I know that in order to prepare for Peachtree I need to be able to run uphill. It was my intention to try running around this loop in June.

Last night I spent some time catching up on my blog reading. I read something about how running is also mental. So I spent some time visually myself running around that loop. For whatever reason, when I woke up this morning, I decided to give it a try. I did it! I really took my time, checked in with my body, stayed present with my thoughts, focused on my breathing, and run around that loop 1.25 times. So, now my next goal is to do two laps. Before my race, I will complete four laps.

Today was a real confidence-builder for me. For the first time, I believe I can be well-prepared for this race. I know it is a little out of my reach, but I can do my best to be as prepared as possible.

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'm still here!

I haven't been blogging, but I have been working out! Today I finished Week 7, Day 1. Week 6 was a bit rough so I completed Day 2 a few times before moving on. Today I felt strong. I am also proud of myself for running outside, even though it had been raining all day.

I have this fear of falling and was worrying about slipping and falling. Although it had stopped raining by the time I went out, the greenway was still wet. In fact, there weren't many people out on the path. Mostly people on bikes. I could how slippery things were as I ran on the little overpasses, but I took my time and it was fine.

My trip to Michigan was okay. My Dad is in better spirits than I expected. In fact, I use him from inspiration and motivation. I think of how he is going to radiation and chemo fighting for his life. I listen to my breath and think about the cancer that was in his lungs. I am humbled. I am grateful.

On a bright note, today is my 5k anniversary. Five years ago today I completed the Publix 5k. I think about how nervous I was. In hindsight I was so naïve. I picked one of the hilly courses for my first 5k! I am very grateful that I am here and still plugging away at my fitness goals.

Terrific Tuesday

Yippee! I just finished Week 5, Day 2 of my Couch to 10k training. It was a hot and sweating one. It's about 71 degrees out. I decided to wear my jacket anyhow to give my body a taste of how hot and sweaty I am going to get in July. I am finally reaching a space where I am okay with sweating. I think I can officially say I am no longer afraid of sweat.

Sweat Saturday

Today was a very challenging day. All I wanted to do was stay in bed feeling sorry for myself. The sun was out. I had no excuse not to go outside and work on my running. I found myself in a very ugly place mentally. Why, oh, why did I talk myself into this? I am not going to have enough time to train? It's going to be hot, etc., etc., etc. It took me about two hours to get out of my head and out of the door. I was totally convinced it was going to suck! Guess what? It didn't! I complete eat run with no problem. It felt great! I was shocked!

Thankful Thursday

Today I am very grateful that I completed my workout. I was going to repeat the last day of Week Four, but decided to press forward and try to complete Week Five, Day 1. Even though I had to reduce the incline for my last two runs, I completed the workout. Again, using mind over matter is going to be the key to my successful. It does not matter how fast or slow I am moving, I just need to keep moving!

February Update

I am ending this month on a very shaking note. I had a doctor's appointment this morning. My thyroid is still not stabilized. My doctor wants to give me yet another increase on my Synthroid dosage. I think it is about time I get serious and look into alternative therapies.

Everything else is fine. I forgot to ask for a copy of my labs. My blood pressure was 102/64 -- fantastic! She also said my cholesterol is still on the low side. She wants me to have some cholesterol. My vitamin D level is great. My A1c is 6.1.

The awful news is that I have gained seven more pounds! Between being sick, bingeing here and there, and skipping workouts, the pounds are piling back on. Not good at all!

I have a little over 100 days to give my butt in shape to cross that Peachtree Road Race finish line. I need to stay healthy and focused on achieving my goal.

This is going to take some discipline. My Dad is starting chemotherapy and radiation treatments in a couple of weeks. This means I will be going to Michigan. I am still going to have to stay on top of my training. In fact, the training will be a great stress reliever.

I know I can do the training. Right now nutrition and sticking to my food plan is my biggest hurdle.

I haven't registered for the Run the River 5k because I am not sure I will be in town for it. Come to think of it, with my Dad being ill, there is no guarantee I will be in town for the Peachtree Road Race. Come what may. I'm still training for both events!

Sick Days!

Today is the last day of January. Sadly, I did not stick to my training plan. I’ve been sick this past week. I didn’t want to spread my germs at the gym so did not do any running this week. I’d do a few squats here and there. Did a plank or two. Today I felt well enough to do a little weight training. It was too icy to go out for a walk. I am not going to let it get me down. Tomorrow I plan to do the Elliptical and Sunday I’ll get the treadmill. I will not be deterred!

On a positive note, I am doing really well with my hydration. My food plan could use some work. I will say I am eating clean at least 75% of the time. Now, if I can just stay healthy, I’ll be okay.

Keep On Keeping On!

It’s been a while since I blogged. I’ve been running three times a week. Today was a little rough. I haven’t been sleeping or eating well. I need to stay focused. Tuesday I found out my Dad has lung cancer. He had surgery on Wednesday. I’m not making any excuses. Today while I was working out, I reminded myself that the best thing I can do for my father is take care of myself.
I will continue to train for the Peachtree Road Race. I also need to do a better job with food. I’ve been skipping meals and not eating on schedule. Tomorrow I plan to take the time to do all my meal prep.

I am a little concerned about my training and eating plan. I’m going to be traveling soon to spend time with my Dad and family. My gym membership is good anywhere so I will have access to a treadmill and weights. My meals will take some effort with planning and preparation but it can be done. Where there’s a will, there’s a way.

Now that the end of the month is approaching, it will be time for me to switch up my working out anyhow. I think I’m going to back to Spin class. I’m still working up my nerve to try Cardio Kickbox. I think I’m going to go to the gym on a day I can sneak a peek and check it out on the sly.

Oh, and last but definitely not least, I'm down two more pounds!

Sweaty Saturday

Yesterday I wasn’t feeling well so I saved my run/walk for today, in addition to strength training. I can’t believe I good I feel right now.

First, I was bummed. I get on the treadmill only to discover the battery on my iTouch was dead. Run without music? Well, okay…. I then realized it was going to be hard without the prompts. I decided to run ¼ mile, walk ¼ until I completed two miles. Running that last ¼ was a bit hard but I did it.

I keep reminding myself how proud I am going to feel crossing that finish line. Today my mantra was “push – pray until something happens.” I am so grateful for the willingness to work on this fitness goal.

I am so worried I lost a lot of fitness when my back and knee was bothering me. Apparently, I did not lose as much endurance as I thought. I think I could have gone a bit longer but I did not want to push it too much and risk injury.
I’m looking forward to Aquafit tomorrow.

Training Plan -- Week 1

Since yesterday's workout went pretty well, I'm going to try to run/walk this week. I'm still not feeling 100% but I'm anxious about losing my cardio fitness. I will jog as slowly as I can this week.

Now, for the dilemma. When and where am I going to train? It's freezing outside. The gym is really crowded. I am thinking I will train on the treadmill at my complex gym. Preferably, I'd like to do it in the AM but I am not sure how safe it would be. I'd be very nervous being in the alone at 6 am and I wouldn't feel too comfortable being there alone with some random guy either. So, I'm going to wait until the afternoon.

Today I'm going to try Aquafit. Hopefully, being in the warm water will help my aching back and joints.

Monday - run/walk

Tuesday - strength training

Wednesday - run/walk

Thursday - strength training

Friday - run/walk

Saturday - walk - strength training