Gotta Start Somewhere

I figured I'd update you while my coffee is steeping in the French press. So I just did my first REAL workout. Wanna hear about it? Here it go...

I started with 6 minutes of yoga. Sun salutations to be exact. I love them. I somewhat followed the illustration below.

I took about 5 breaths while in each pose. It got me warmed up a bit and reminded me how much better I used to be at this kind of thing. Oh well, I gotta start somewhere. Anyway, here are the stats from this mini yoga session.

Wait. Let me back up. I started off with my B-12, iron supplement and some water. THEN I got into the workout.

Next I did some circuit training with weights. I had gotten the basic workout from Nerd Fitness.

I did 3 circuits, but of course I modified it a bit. Body weight squats turned into a squat press with 5 lb weights. Pushups were done on my knees. Always hated them but I'll get better. Walking lunges were done with 5 lb weights. Dumbbell rows were done with 10 lb weights. And planks were done for 15 breaths. I did start with a 5 minute warmup after yoga. I pretty much jogged back and forth across the livingroom rug. I finished up with a 5 minute cooldown consisting of slow walking and stretching. My hamstrings didn't used to be so tight. Oh well. Gotta start somewhere.

Anyway, I'm happy to report that the exercises that I can't stand, well I still can't stand them. But nothing was excruciating (that's probably because I still roller skate from time to time). There was a time when an ankle injury made lunges hella painful. But that time has come and gone. I thought about ending it at 2 circuits but honestly, nothing was wrong with my ass. So I did 3.

I may end up talking shit tomorrow if I wake up feeling broke down. Shit. At this age, things start to hurt when you didn't even do anything. So we'll see. But as of right now, I'm fine.

Also, you'll be happy to know that no cat was stepped on during my workout. For whatever reason, when you decide to bust out the yoga mat and get your workout in, here they come strolling through. But they let me have my me time this time around.

Anyway, I need to see about my coffee. Until next time...

"Barefoot" Running

Here's how I feel about it so far. I'm noticing that my calves are less irritated after each "barefoot" running session. I've had 5 so far. I ended up running back to back days to avoid the treadmill. I knew we had rain coming, so I did a 4miler yesterday instead of today. My calves are a little sore, but nothing serious. Considering that they had no rest, they feel great. I'm still not hobbling downstairs or busting out the liniment. When I ran in my stability shoes last Saturday (to supposedly give my calves a break), my left foot got irritated. I've been cracking my left ankle ever since. It was harder to run properly on my forefoot. With that being said, I think I'll be switching to EVOs (Terra Plana Vivo Barefoot EVO) as my primary running shoe. They just feel better. I'm still easing into the EVOs and back into running in general. So I'll be increasing mileage slowly. Don't expect a 10miler from me any time soon :)

In case you care, here's what I did since my last post. And yes, I'm still going strong with yoga, 13 days straight. Namaste.

3/9 - Yoga Meltdown Level 1 (34min)
Swim (1700yd - 49:09)

3/10 - Yoga: General Practice w/Backbends (38min)
3mi Run (27:36 - 9:12 pace)

3/11 - 4mi Run (See below)
Weights (11min)
Yoga: Hip Mobility (30min)

3/12 - Shimmy (21min belly dance)
Yoga: General Practice (46min)

Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 03/11/10 Up/Downhill: [+0/-0] Time: 04:42 PM Difficulty: 1.7 / 5.0 Weather: Overcast 59 F temp; 64% humidity 59 F heat index; winds N 5 Performance Distance: 4.00 miles Time: 0:37:21 Speed: 6.4 mph Pace: 9' 20 /mi Heart Rate: 172 bpm (Avg) Calories: 448 193 bpm (Peak) Notes Cool Down = .55mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 07m 19% 0.83 mi Zone 4 160 - 180 0h 28m 75% 2.99 mi Zone 3 140 - 160 0h 03m 8% 0.32 mi Zone 2 120 - 140 0h 00m 1% 0.04 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 45 +0' 25 6.1 -0.3 159 0 ft 2 9' 29 +0' 09 6.3 -0.1 173 0 ft 3 9' 16 -0' 04 6.5 +0.0 176 0 ft end 8' 49 -0' 31 6.8 +0.3 182 0 ft Versus average of 9' 20 min/mile

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Before I Forget...

Here's what I did this week:

1/11 - Swim (33:35 - 1250yd)
Yoga Class - (1:30)

1/12 - Yoga: General Practice w/Backbends (38min)
Chisel Class - (1hr)
Bike (50min - 10.54mi)

1/13 - Elliptical (50min - 5.47mi)
Swim (45:19 - 1600yd)

1/14 - Yoga: Finding Balance (36min)

1/15 - Yoga: Going with the Flow of Life (40min)
Elliptical (50min - 5.54mi)
Bike (50min - 10.71mi)

1/16 - Yoga: Open and Strong Heart (30min)
Strength Training (12min)
Dancing!

I tried to do something every day, even if it was just yoga. Actually, this is the most yoga I've done in a week. Yoga is the perfect thing to do when you feel like doing nothing. There are lots of days I want to do nothing. So instead of nothing, I'll do yoga. But today, I'm actually resting. I am so tired. And it has nothing to do with my workouts. My period is due this week. And right beforehand, I get so beat that I could fall asleep standing up. Well, not really but you get what I mean. When my body says rest, I do so. I dosed off numerous times during the football games. I just hope I can sleep tonight and wake up refreshed tomorrow. I hope to swim and such.

Usually, I would write more but I'm just not in the mood. I'm watching tennis. And I just feel like being lazy. So on that note, I'm out. Have a great week!

Slow morning running

Morning running isn't getting any easier. The only good thing about it is knowing that I got it out the way. And that I can spend the rest of the day being as lazy as I want to be. Anyway, I just took it easy. I didn't push myself at all. It's bad enough I'm running this early. So just moving is my goal. Speed isn't everything. I guess my main thing is to be consistent and/or have negative splits. That way I know I didn't start out too fast. After the run was the best though. I interrupted my cool down walk home with a few minutes on the swings. I guess another good thing about being in the park so early is avoiding the rugrats (I love kids, can't you tell). In other news, I opted for yoga as cross training instead of a 2miler yesterday. My thighs were still sore and I was just tired. I do feel better today though. I figured I'd ditch the 2miler anyway because I'm planning on 8mi on Saturday instead of my originally scheduled 6mi. No, I'm not trying to kill myself. I'm participating in another 8 on the 8th virtual race. It's funny because when I first ran 8mi it was for this race. And it was my first time running this distance ever. Mind you, I was scheduled for 6mi on that day as well. I just took it slow. You can't jack anything up if you go slow. At least, that's my theory. So that's the plan for this weekend. I figured I'd try for a nice and easy 10:30 pace. I should be able to maintain that for 8mi IF I'm not running at the crack of dawn. We're expecting some nice weather, low 60s and highs in the low 80s (I think). So I shouldn't have to get up too early to beat any heat. Okay, so I never got the falafel I wanted the other day. I'm definitely going to make time to get some today. If anyone's in south jersey, check out Norma's. I love the veg combo. Activity Route: Park Run Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 08/06/08 Up/Downhill: [+0/-0] Time: 07:02 AM Difficulty: 0 / 5.0 Weather: Fog/Mist 73 F temp; 87% humidity 73 F heat index; winds Calm Performance Distance: 4.00 miles Time: 0:40:04 Speed: 6.0 mph Pace: 10' 01 /mi Heart Rate: 169 bpm (Avg) Calories: 447 189 bpm (Peak) Notes Cool Down = .55mi A few minutes on the swings in the park Strength Girl Push Ups = 76 2x15 Crunches w/Twist 2x15 One-Arm Dumbbell Rows 2x15 Hip Flexor 2x15 Alternating Dumbbell Biceps 2x15 Forward Lunges 2x15 Squats 8/5 Cross Train Yoga: 25min Yoga For Every Body: Good Morning Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 1% 0.05 mi 2 111 - 130 0h 01m 3% 0.13 mi 3 130 - 148 0h 01m 3% 0.14 mi 4 148 - 167 0h 08m 19% 0.78 mi 5 167 - 185 0h 26m 64% 2.59 mi (none) out of range 0h 04m 9% 0.41 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 21 +0' 20 5.8 -0.2 146 -- ft 2 10' 10 +0' 09 5.9 -0.1 170 -- ft 3 9' 53 -0' 08 6.1 +0.1 177 -- ft end 9' 39 -0' 22 6.2 +0.2 184 -- ft Versus average of 10' 01 min/mile

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If I were to run by feel...

I would have stopped and walked home. Morning running takes some getting used to. My body just didn't want to move. Well, at least it felt that way. And it's bad enough I forced my poor little (ha!) legs to do squats and lunges yesterday. That's right, I strength trained for the first time in two weeks. So yeah, I did push ups too. I picked right up at Week 4. I was prepared to punk out and go back to Week 3, but I did okay. I'm surprised I'm not really sore from them. But my thighs on the other hand, well they're feeling the squats. And I felt them on my run today. I really need to get back to my yoga. In any case, I made it through the run, and I wasn't as slow as I felt. I'm glad I didn't walk back home. Activity Route: Park Run Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 08/04/08 Up/Downhill: [+0/-0] Time: 05:57 AM Difficulty: 0 / 5.0 Weather: Fair 68 F temp; 72% humidity 68 F heat index; winds W 3 Performance Distance: 4.00 miles Time: 0:38:35 Speed: 6.2 mph Pace: 9' 39 /mi Heart Rate: 169 bpm (Avg) Calories: 445 192 bpm (Peak) Notes Cool Down = .47mi 8/3 Strength and Stretch Girl Push Ups = 73 2x15 Crunches w/Twist 2x15 One-Arm Dumbbell Rows 2x15 Hip Flexor 2x15 Alternating Dumbbell Biceps 2x15 Forward Lunges 2x15 Squats Spark People Quick and Easy Stretching Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 1% 0.06 mi 2 111 - 130 0h 01m 2% 0.10 mi 3 130 - 148 0h 01m 4% 0.16 mi 4 148 - 167 0h 06m 15% 0.60 mi 5 167 - 185 0h 23m 60% 2.47 mi (none) out of range 0h 06m 15% 0.66 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 19 +0' 40 5.8 -0.4 143 -- ft 2 9' 38 -0' 01 6.2 +0.0 172 -- ft 3 9' 29 -0' 10 6.3 +0.1 179 -- ft 4 9' 04 -0' 35 6.6 +0.4 186 -- ft Versus average of 9' 39 min/mile

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It's hot out there

My plan was to get up early enough to beat the heat. That so didn't happen. I was tired. I got up around 8am and still didn't get as much sleep as I would have liked. So I opted for some coffee. Iced coffee actually. It's too hot to drink hot stuff. I'd be miserable. I wasn't ready to leave the house until around 10:30am but of course it was just too darn hot by that time. So I took myself to the Y. I don't go often enough anyway. Might as well get some of my money's worth. The run wasn't bad. I was actually near a fan, so that made it much MUCH better. I just hate running indoors. You can never get away from your own sweat. Anyway, the best part about today's run was out running the young guy (late teens maybe) on the treadmill next to me. On to push ups...I completed Week 3 Day 3. Honestly, I didn't think I could. I haven't looked at Week 4 yet. I'm sure it's every bit as intimidating as Week 3. We'll just have to see if my little arms will hold up. If not, it will be Week 3 Round 2. Morning: Iced coffee w/chocolate soymilk Afternoon: Finished the last of lasagna w/garlic toast Chocolate soymilk Evening: Smoothie w/strawberry, blueberry, banana, soymilk and hemp protein Tings Raw zucchini pasta w/pesto and diced tomatoes Vanilla snaps Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 07/19/08 Up/Downhill: [+0/-0] Time: 11:00 AM Difficulty: 1.7 / 5.0 Performance Distance: 4.00 miles Time: 0:39:28 Speed: 6.1 mph Pace: 9' 52 /mi Heart Rate: 173 bpm (Avg) Calories: 422 192 bpm (Peak) Notes Incline = 1.0 1mi @ 10:39 2mi @ 9:51 3mi @ 9:38 4mi @ 9:20 Cool Down = .25mi Girl Push Ups = 80

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1 Year Runniversary

A year ago today I started the Couch to 5k program. It's amazing how far I've come since then. Really, I have. A lot of people who start running used to run before or played sports or was somewhat active at some time in their lives. But that's not my story. I've never run because I just couldn't being born anemic and all. I'd get winded before I could really get started. Heck, I couldn't bare the elliptical trainer for more than 5 minutes. And no, I've never played a sport unless I was in gym class. So going from a true couch potato to someone who is capable of running 8 miles is a huge accomplishment. Of course, I can't run 8 miles today (because I need to get my mileage up again), but I will soon. I'm working on it. Oh, that reminds me. Today was yet another personal record. I had my fastest 3miler at 28:35 and my fastest mile at 8:57. 8:57?!?!?! Seriously, I don't know how it happened especially since I got my period today. I took some ibruprofen before the cramps could even get started. Otherwise, I'd never get started. But still, I'm usually tired and have a headache. And just so you know, ibruprofen doesn't work on my headaches. So that was my morning. I don't know. There must be something in the water. Oh and another good thing about today..the scale dipped below 140 for the first time in ages (like junior high school ages). It won't stay there for long with all the bloat I'm due, but still, it's a good way to start the day. AND my dress pants have been kind of loose these days. So maybe I'll be in a 4 by the end of the summer? I don't know..wishful thinking. Anyway, happy running, everyone. Morning: Chocolate soymilk w/ibruprofen Strawberry blueberry banana smoothie w/soymilk and hemp protein Coconut chai breakfast cupcake Afternoon: Susan V's banana coffee cake A plum Raw walnut pesto zucchini pasta w/diced tomato Activity Route: 3mi Park Run Elev. Avg: 35 ft Location: Willingboro, NJ Elev. Gain: -42 ft Date: 07/16/08 Up/Downhill: [+59/-101] Time: 08:02 AM Difficulty: 1.5 / 5.0 Weather: Fair with Haze 70 F temp; 84% humidity 70 F heat index; winds Calm Performance Distance: 3.00 miles Time: 0:28:35 Speed: 6.3 mph Pace: 9' 32 /mi Heart Rate: 172 bpm (Avg) Calories: 334 194 bpm (Peak) Notes Cool Down = .61mi 2x15 Crunches w/Twist 2x15 Forward Lunges 2x15 Squats 2x15 Hip Flexor 3x15 Dumbbell Chest Press Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.01 mi 2 111 - 130 0h 00m 2% 0.06 mi 3 130 - 148 0h 02m 8% 0.22 mi 4 148 - 167 0h 05m 18% 0.51 mi 5 167 - 185 0h 12m 42% 1.30 mi (none) out of range 0h 09m 31% 1.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 11 +0' 39 5.9 -0.4 153 -52 ft 2 9' 24 -0' 08 6.4 +0.1 179 +26 ft 3 8' 57 -0' 35 6.7 +0.4 188 -19 ft end ** ** ** ** 194 ** ft Versus average of 9' 32 min/mile ** Insufficient data to calculate this split

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What in the world?

So today was a 2mi record for me (again with no music). I swear I wasn't trying. For the most part, my thought was, "Let me just get this over with." It was pretty warm and I just wanted to eat my dinner. Also, I ended up running my fastest mile to date at 9:21. Seriously, totally not expected. I'm done with records for the month. My period is due soon. And we all know how everything goes out the window during that time. As far as push ups go, I tried Week 3 Day 2 just to see if I could make it through. And you know what? I did. I still can't believe that I didn't have any soreness from the other day. I'm sure it will be a different story in a few weeks when I start over doing real push ups. But first, I need to get through Week 3 Day 3. Wish me luck. Morning: Coconut chai breakfast cupcake Afternoon: Chickpea-hijiki salad sammich and a plum Peanut butter crackers and a banana Evening: Chocolate soymilk (post-run) Leftover lasagna w/garlic toast (I swear it tastes better every day. I made THE BEST pasta sauce ever.) Activity Route: 2mi Out and Back Elev. Avg: 60 ft Location: Willingboro, NJ Elev. Gain: -3 ft Date: 07/15/08 Up/Downhill: [+85/-88] Time: 06:29 PM Difficulty: 1.8 / 5.0 Weather: Fair 88 F temp; 29% humidity 86 F heat index; winds Calm Performance Distance: 2.00 miles Goal: 2 miles in 21:00 duration Time: 0:19:17 Speed: 6.2 mph Attained: 96% Pace: 9' 39 /mi Heart Rate: 173 bpm (Avg) Calories: 221 190 bpm (Peak) Notes Girl Push Ups = 73 Cool Down = .15mi Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 53 +0' 14 6.1 -0.1 -23 ft 2 9' 21 -0' 18 6.4 +0.2 +20 ft end ** ** ** ** ** ft Versus average of 9' 39 min/mile ** Insufficient data to calculate this split

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