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!

Comparison: Biceps vs. Triceps

I’m really getting into the weightlifting. I think it is becoming my second love. I’ve been doing some research (reading, watching YouTube videos) and trying my best to make sure I am getting the maximum benefit from my workouts. One of the things I am very concerned about is flabby arms. My arms are pretty solid.  I have about 50 more pounds to lose and I don't want to have those batwings that some people get.

When I was home a month ago, my sister commented that my arms looked more tone. One thing I have noticed is that my biceps are more pronounced than my triceps. One reason for this is probably due to all of the plank and the push up challenges I’ve participated in.

So, last night I am reading and discovered that your triceps make up the majority of your upper arm. Who knew?

Yet, people, including myself, always want to show off their biceps. I can see some definition beginning in my arms. Yet, when I am doing tricep exercises, it’s pretty difficult to tell if I’m actually working the muscle.

With my biceps, it’s pretty visual. I guess that’s why the guys in the free weights area look in the mirror. (One of these days I am going to work up the nerve to work in that area. ) Anyhow, I need to keep studying. I also think that as I lose more body fat, my triceps will start to show too. What is all boils down to is clean, healthy eating – my nutrition.

I love Scott Herman on YouTube. He has some great instructional videos on proper lifting form. I can’t do a proper Bench Dip. I'll be working on achieving this.

Another person I really like is Jill Coleman. I like her more for the mental aspect of training. I actually discovered her on Comcast On Demand. I was looking for a quick cardio workout and she had a great beginner’s cardio kickboxing workout. I then started following her on Twitter and found out I really like her philosophy – she tweets quotes from Byron Kate, Miguel Ruiz, and others that I like.

From her I am learning how to be realistic about my fitness goals. While my genetics will dictate most of what my body is capable of, there are things, both physically and mentally, I can do to live a healthy lifestyle and be the best that I can be.

HIIT = DOMS

I had a really nice HIIT training workout on Thursday. It felt great! I felt great! I didn’t feel like going to the gym to lift so I did a combination of kickboxing, dumbbells, did two sets of deadlifts, my Spartan 30 pushups, and used my stability ball. It was a nice 30-minute workout. No big deal, I thought. Well, yesterday Thursday I woke up and I could barely move. WTH???

My knees and quads were stiff! It really doesn’t help that I work from home and only had to move from my bedroom to my office. I made it a point to get up often, stretch, and ice my knees. However, when it was time for my workout, I knew there was no way I should try running.

So, I decided I would try to go for a walk instead. It was not cute. By .75 miles my muscles loosened and I felt pretty good. I walked two miles. I was going to do another loop but didn’t want to overdo it. I came home, stretched, and used my foam roller.
This morning my body feels fine. I’m ready for Week Nine, Day 1! Even though I plan to workout at the gym tomorrow, I’m thinking I need to do that at-home workout again. I obviously gave myself a pretty good workout without all that fancy LA Fitness equipment.

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!

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

Working Out

It's the second day of the year and I have not been to the gym or done what I would call a "great" workout. I have had a splitting headache for three days now. I have done some stretching, stability ball passes, planks, high knees, squats, etc. I have to allow the process to unfold the way it will. If I push too hard, I'll end up injured. Obviously my body is telling me I need to slow down. I am just afraid I will lose way too much fitness if I do not get some miles in. I'm eager to get back on the trail or treadmill.

I think I'll give it a try tomorrow. If it's too much, I will at least have the weekend to recover. I also found a Sunday afternoon Aquafit class to go to. This will be a good way to give my body a good workout without too much stress. Now is not the time to panic. I have six months to prepare for my dream race. I will get to that finish line.

Goodbye 2013! Hello 2014!

This year has been filled with some accomplishments. My intention for 2014 is to be more consistent with my workouts and running. My other priorities are hydration and sleep.

I read a great article today. I wished I'd marked it so I could give proper credit. The main point I got out of it was to set small, manageable goals. While reading this, it dawned on me that I need to set some smaller goals to help with my Peachtree Road Race goal. So, at the halfway point, March, I plan to run a 5k to assess how my training is going.

Not too much else to say. I am very disappointed I am not at my healthy weight. In fact, I stepped on the scale this morning. I've gained 12 pounds! I have to put forth the effort to plan and cook my meals in advance. I was very successful when I was doing this. I started logging again. As much as I hate it, it is a very useful and supportive tool.

I will work on accepting the lifestyle changes I need to embrace in order to live the healthy life I envision.

So, 2014 I am ready for you. Let's do this!

Fresh Air!

It was finally warm enough for me to hit the pavement. I was so happy. I did four miles. At first I was just going to do two miles and call it a day. After the first loop, I felt I had at least another mile in me. I managed another two. It felt great to be outside enjoying the fresh air.

Hopefully the temperature doesn't drop too much. I really need to work on my endurance and covering distance. The beginning of the new year is coming and there's no way I can stay on a treadmill for more than 30 minutes. In fact, I will probably avoid the gym for a while. There will be lots of people there working on their resolutions. I will either need to get their at 5:30 or right before closing. We'll see...

Motivational Monday

I'm feeling pretty good today. Despite not feeling like it, I completed 60 minutes on the treadmill. I've really made improvements in this area since the beginning of the month. I can still feel a little tightness on my left lower back and glute but with stretching and foam rolling it is getting better. I also take the time to sit in the sauna for five to ten minutes. One of these days it will click that consistency is key.

Someone on Twitter asked the question, do you exercise or train? This is a great question because there is a marked distinction. Sometime I exercise and other times I train. I have better success with training. Exercise is a chore. Training makes me feel like the athlete I always wanted to be. Training keeps me motivated. Training is fun. If I'm working toward a goal and have a plan, I do a better job. When I'm not seeing results, I start getting discouraged and unmotivated. So, I need to always have a goal in mind.

Right now my goal is to be consistent with my workouts, work on my endurance, strengthen my core, and build upper body strength. I need to be able to walk and/or run three miles comfortably before formally starting 10k training. I know I can run 3 miles. I just haven't been able to do it consistently. I need to keep my butt in training mode because 6.2 miles is no joke for me.

Today while I was on the treadmill I was so happy. I felt so strong. I could have gone longer but it was prime time and I didn't want to hog the treadmill. There were two other machines open but I decided 60 minutes was enough. Technically, during rush hour, you're only supposed to do 30 minutes on cardio machines. Plus, overdoing it leads to injury.

Fitness Friday

I just looked at my countdown. I have 201 days until the Peachtree. I need to make each and every day count, one day at a time. I took a power nap after work because I was so sleepy. By the time I got myself together, it was too dark for me to go out. This is one of the downfalls of not having an exercise buddy. I do not feel comfortable going out alone so late. By 5:15, it was dark! Then, I thought it going to be so crowded at the gym and it's cold out. So.... I'm going to do an impromptu workout here. I'll do my cardio tomorrow. I need to get a battery for my HRM watch so I will know exactly how many calories I'm burning. I really need to make sure I'm going bang for my buck. I feel some slight soreness from the strength training. Overall, I feel like I'm doing a pretty good job.

I just realize tomorrow was supposed to be my next 5K. I'm glad I didn't sign up. The weather is supposed to be yucky. Hopefully, by midafternoon I can get my miles in. If not, I'll be on the treadmill.

Feels So Good?

My body is so not feeling my new exercise routine. I know I need to keep it up and my body will eventually adjust. As usually, I need to do a better job with stretching and using my foam roller. Today I'm going to do my 3.1 miles at the gym and then spend some time in the sauna.

Cold Weather Running

Now that my November 5k has passed, I'm thinking about how to improve my training for my December 5k. Thankfully, I have not signed up yet. I'm having second thoughts about it. Part of my fee from The Turkey Day 5k I didn't go to on Thursday went to charity. I'm bummed I didn't earn a t-shirt. I don't think I want to spend another $25 and run the risk that I will not run. Since I'm so slow, cold weather running is just not for me...at this point.

I did okay on Thursday. Usually when I run on the treadmill my knees ache for days. I was a little sore but not too sore to jump back on the treadmill later on today. So, I think I'm going to do most of my cold weather running on the treadmill. For December I may to do a virtual 5k:

There's no t-shirt, but you will get a medal if you post your time. If I sign up for this virtual 5k, I'll have the option of completing it outside, if weather permits. The downside, it's not a Peachtree Qualifier like the Santa on the Square 5k.

There is no shame in walking

Today I had to have a tough pep talk with myself. I am letting what I want to accomplish in my running overshadow what I have accomplished. I am a runner. So what if I take walk breaks here and there. I have run 3 miles nonstop. I will do it again, eventually. Consistency is what is holding me back. Consistency with my training. Consistency with my nutrition.

Last week I wanted the Badwater Ultramarathon. The runners took walk breaks and thought nothing of it. Today I was watching the Ironman World Championship and there were plenty of people who walked across the finish line. Why am I beating myself up about walking? I really need to get over myself. If I am going to reach my goal of running in the Peachtree Road Race next year and need to get in gear.

The Orb

It’s the first day of November. I have another month to make things happen. I have a new toy -- The Orb. I purchased it to work on the kinks and tightness on my left side.

I love this thing! It is working out much better than the foam roller. I was looking on YouTube for some techniques to use with a tennis ball and stumbled upon this. I went on Ebay and order one. Ahhh! I’m planning to go back to the chiropractor in a few weeks. Hopefully with regular massage and adjustments I can gain greater flexibility.

I am not happy right now. After working really hard to stretch out and loosen up my tight glutes and hamstrings, I wake up this morning with a HUGE kink on the right side of my neck! It’s also raining like crazy. I was planning to run today. I was supposed to run yesterday. However, I had a massive headache. I still have it. We will see what the day brings. I may have to switch to a long walk or do weights and cardio in the gym. I have 27 days until my next 5K. I need to make the best of each day.

Speaking of making the best of each day, I have decided to join Mindful Peace Om in her 30 Days of Thank challenge. Over the years I have learned that expressing gratitude is a key part of wholeness. It's a great healthy habit to cultivate.

Sunday's Stroll

I was so tired this morning. If I wasn't on the schedule to work in the nursery at church, I would have slept in. Thankfully, we only had one child and he feel asleep after playing for 30 minutes. I spent the rest of the time stretching and sipping coffee. All I could think about was coming home and taking a nap.

As soon as I came home, I ate and went to bed. I tossed and turned for about an hour. I thought about blowing off my walk but thought about how I felt yesterday. If I want to be able to run up hills, I need to keep up my cardio.

I wasn't sure I was going to be able to walk one mile. My left leg was so tight. It's my fault. I haven't been consistent with the exercises Dr. Smith gave me. I also did not do enough stretching yesterday. After two miles, my leg felt a bit more loose. I was tempted to stop but decided to keep going. I'm glad I did. Being consistent about my workouts is what is going to help me get across my next finish line.

Tomorrow I am planning to run 3.1 miles in my usual spot. We'll see how it goes. It's so frustrating that sometimes I can run nonstop and other times I cannot. Again, consistency is key.

Training for Turkey Trot 5K

I've been thinking about what I learned from today's 5K. Basically, I learned that I need to be consistent with my training AND practice running uphill. So, here's my plan for the next four weeks:


Sunday – Walk four miles

Monday – Run 3.1 miles

Tuesday - Weights and Elliptical

Wednesday – 3.1 miles

Thursday – Weights and Elliptical

Friday – Rest

Saturday - 2 miles/hills

I also need to work on a food plan that will help me drop some weight. I will have a better time getting up those hills if I have less weight to carry.

Big Pumpkin 5K

Well it's over! I am going to be honest and say I am disappointed in my performance:


Sheila,
Your 5K time was 58:11

Your pace was 18:46/M

You were number 945 overall

You were number 43 of 45 in your age group 50-54


I have to take a step back and be very grateful that I was able to complete the race. I also have to take into consideration the course was changed at the last minute. The original course was mostly flat. I'm glad they at least made an announcement that the course had been changed. My takeaway from this is to be prepared for whatever comes. This is the second time I've experienced a course being changed. I am glad that the race is still a Peachtree Road Race qualifier. So, for the Turkey Trot, I will be working on hills more often.

It was very hard for me to stay focused on my race. I kept wanting to push myself much too soon. I started to panic before the first mile. It was clear from the very beginning I was going to be at the back of the pack. Before we completed the first half mile, there was a steep hill. I reminded myself to forget about my time and just work on running as much as possible. I also reminded myself that there was no shame in walking. Although I was disappointed in myself for walking up those hills, I am proud of myself for giving it my best shot.

So, between now and Thanksgiving Day, I will be working on my aversion to hills.

Trust the Process Revisted

Whoa! It’s not even noon and I’ve had a full day. I have so many thoughts racing in my head right now. After writing, I’m going to do some meditating….

I had my quarter doctor’s visit this morning. I was really nervous. My workouts have been inconsistent. I haven’t been feeling my best. My food has been okay but I feel I could have done better. I was so nervous about seeing those numbers I almost cancelled my appointment.

Results: I’m two pounds down since my last appointment. I admit I was disappointed. I was also shocked. I was convinced I had gained weight. My blood pressure was the lowest it’s been in years – 102/68! I can’t believe it! Next, my A1c – 6.0. My doctor is pleased. It’s been pretty steady – as far as she is concerned, my diet is on point. Of course, in my dis-eased mind, I want the number to be below 6.0. My cholesterol is good. I can’t remember the numbers and I forgot to ask for a copy of my results. I plan to stop by the office later today or tomorrow to get them.

Finally, my TSH – it has gone up from 2.3 to 3.8. Whoa! So this is what has been going on with my fatigue and inability to drop some pounds. I have no idea what’s going on with my thyroid. My doctor is increasing my Synthroid. Hopefully we can get my thyroid level back where it needs to be. This is going to help my energy level and improve my workout performance and results. My doctor was quick to remind me that when I started on this journey my TSH was over 4. It will be okay. Trust the process.
So, on the way home I really had to take a hard look at myself. How many times am I going to have to relearn the lesson of trusting the process? My doctor has no complaints about my health. She isn’t even worried about my weight. She said I am obviously doing something right because my lab results give her an accurate picture of how I have been eating and exercising. She advised me to just keep doing what I am doing. I am the healthiest I have been in years. Why can’t I just accept this? Sigh....

**
After my doctor’s appointment, I headed straight for the Greenway. Since I had to cut my run short on Monday, I wasn’t sure I was going to be able to run the entire 3.1 miles. Yesterday I spent time stretching and making sure I drank enough water. I felt pretty good today. In fact, when I did my body checks, I realized I felt better than thought. I really have to do my best to listen to my body instead of my thoughts.

This is my lesson for today: My thoughts can be very deceptive. I cannot always trust what I am thinking. I have an eating plan. I have a training plan. If I can just stay focused on my plans, the results will take care of themselves. Trust the process!