Dont Dairy and Dash

Tuesday's Workout: Run- 1.59 miles in 19 minutes
Wednesday's Workout: Trainer Program
Days til Dash: 30

There was frozen yogurt. And toppings. And not enough water. I nearly puked on my run on Tuesday. I shouldn't be doing dairy anyway, but HELLO sundae bar at work. Like I'm going to turn that down. I made sure to eat very little/light during the day so I could thoroughly enjoy the sundae bar. And I did. The mistake was going to the gym 2 hours afterward and running.I had to stop the treadmill at one point to make sure I wouldn't vomit all over the gym floor.

Working out today, I tweaked my knee - again. This time, my trainer was around. I asked him if I was doing the lunges incorrectly, and he said no-- and that I probably strained my patellar tendon, which connects the knee cap to the shin. I've been banned from the gym for 24 hours to rest and instructed to ice my knee every so often in 10 minute increments.

My concern-- I won't have the motivation to go back to the gym on Friday. I've been on a roll- but to be forced to stop this momentum... it's tough. So Friday, after work, before I go to do anything else, I must work out. I HAVE TO.

Nibble it, Scribble It.

Sunday: Family party! No working out for me.
Today: Trainer Routine

I'm trying something new. Well, kind of new. I've always done well with Weight Watchers- making smart choices and recording what you eat are critical elements to any weight loss plan. Seriously. Have you ever sat down and wrote down every bite you've taken over a day? It's shocking how many little nibbles or splashes we have throughout the day- and every little bit counts. Even fat free coffee creamer, which gets me every damn day. Under the new program, calories aren't a factor. In a previous blog post, I talked about the new program and how it worked- and how my friend, Dana, disagreed about the calories not being taken into consideration. While I was on the new program, I lost and gained the same 12 lbs. No calories counted- it was straight fat, fiber, protein and carbs.

This week, I'm going to log my food with the WW points, but also write the calorie amounts next to it. My goal is to stay within my points AND within my calorie allotment. I'm not sure if this is possible, but why not try? I've been back on track for a solid 10 days, and while I'm down 5lbs already (YAY water weight!), I'm still not at goal.

According to calorie counters online, a woman of my.... um... stature should be eating about 2096 calories a day to successfully lose 1.5lbs a week (the general rule of thumb with calories and weight loss is to slash your calorie intake by 250-500 calories/day, meaning to maintain my weight, I should eat 2596 calories a day). This will make me achieve my 30 lb goal by December 10, 2011. This calorie count assumes that I am moderately active- I stay somewhat mobile during the work day and I work out at least 3x a week. The next option, "Extremely Active," was just downright scary and not accurate at all.

If, by chance, I'm "Extremely Active" one day- like on Dash Day- I will add those extra burned calories to my daily maintenance total (2556) and subtract 500. For example (hey, this is for me, not you "math people" who can do this in your head), I do the trainer workout AND run one night (which will hopefully start happening), earning an extra 270 calories (wait, that's IT?! I CALL SHENANIGANS!). I will then have 2826 calories to maintain, and 2326 calories to consume and still lose weight. Make sense? It does to me... kind of.

Can't I just work out, eat healthy, and lose weight? Why do I have to battle with not eating enough or eating too much!?

Broken.

Friday: Day Off
Saturday Workout: Trainer Program

Yesterday was the first day in 5 days that I didn't make it to the gym. Everyone needs a break, right?

Of course, I felt like I was being punished today. During my lunges, I wobbled and tweaked my (right) knee. THAT made the rest of the workout fun. As I was doing my arm push-outs (or, as I call them, my "Heil Hitlers"), my left arm started shaking and I cracked the handle (with 10 lbs of weight behind it) onto my nose. No blood and nothing broken, but I swear there's a nice black and red line across the bridge.

When I got home, I tried making "Ranger Cookies" - it's a Betty Crocker recipe that is supposed to have extra protein and fiber in it to make them "healthy" cookies. I needed chocolate, I wanted to bake, so I tried them out. Somehow, the dough was too runny- or I had too many dried cherries in there- and it became a soggy cookie bar-like substance. It tasted great, but it wouldn't hold a shape. And, let's be honest, nothing in Betty Crocker's world is remotely healthy. I ate the "taste" one and tossed the rest of the pan. Sigh. At least I know what I'm making for 4th of July (with something that will keep the cookie together-- maybe another phone call to Trish is in order!).

Spontaneous Run

Run: 1.51 miles in 16:57, average pace 5.3
Days til Dash: 38

It was a trainer workout day, but I blew off the workout (I've been to the gym 5 days in a row! Lay off!) and went to lunch with some friends. When I got home, however, I felt guilty and all worked up due to my impending work evaluation. I needed to get out and run.

Before I got going, I jumped on MapMyRun.com and mapped out my route. My usual route is 1.1 miles. I walk that at least once a day with the dog. But, since my last gym run was 1.31 miles in 17 minutes, I wanted more distance. So, I set a route, got Daisy all harnessed up, strapped on the iPod and tackled outdoor running again.

It was fairly cool out- about 68 degrees. No sun, since it's about to pour. And downtown is DEAD after 5pm, so there was little body jiggling embarassment. The run was a success- until I realized I forgot to start the Nike iPod adapter to tell me my official time. Oops.

I went back through the songs I listened to, added their times together, added a few 2-second gaps for the song transitions, and still ended up around 17 minutes. Now, I know I should be adding time- and I probably would have, if I was paying attention. But I at least added distance- AND picked up my pace!

Just like Bon Jovi. Half way there and Livin' on a Prayer.

I'm half way there- I can do a half a 5K. Of course, this puts me at finishing with a time around 34 minutes... still better than some, but my best time was a 32 minute run last summer. I can do it, no sweat.

Speaking of which, even with the cooler temps outside, I'm still dripping with sweat and the dog just knocked back a bowl of water like a slob. Yuck. Time to cool off and shower.

Version 30.5

Workout: Running- 17 minutes, 1.42 miles @ average pace of 5.0
Days til Dash: 39


Today is my half birthday. 

I know, it sounds ridiculous, but as a kid, I liked the idea of the half birthday. Being that I was a Christmas baby,  I got lumped in with the Christmas/ holiday parties (except when it comes to my family and very close friends- they were always awesome about distinguishing between Christmas and my birthday. Then, a friend created "Lizmas", an in-between date where we celebrated both... you get the picture). It kind of stinks. So, when June 22 rolls around, I get excited.

I mentioned the half birthday to my friend/ co-worker, Amy, on our way out of the building this afternoon- she was moving her car and I was headed to the gym for a run. She said, "Does that mean you're half way to your goal, then?" I said some kind of profanity laced comment and sat down in my car. I didn't even think about that before Amy mentioned it - I should be half way done with my goal. 15 lbs down.

Not so fast.

I think I'm about where I was when I *first* started this 30 lb quest, thanks to all of the setbacks. But that's ok. I'm focused on my immediate goal- the Warrior Dash. The question becomes, what happens after the race? Then what? What's my motivation after I get the horned helmet? How do I accomplish this 30 lb goal in 6 months, when in the last 6 months, I've done nothing by waiver??

I need a plan.

I got on the treadmill angry this afternoon. I mean, there's been little to no weight loss in 6 months. That's ridiculous! But, as I ran  my 17 minutes- slowly adding a minute to each run to work on the endurance- I realized that I still accomplished a lot. I've dropped another clothing size- or am back to where I was 2 months ago. I'm more active. My mood is generally better. Regardless of the scale, my health has improved. And that's a success worth noting.

Speaking of the treadmill, let's talk about why I am still at a 5.0 pace, yet added a good amount of distance by only adding 1 minute. Andrea and my trainer suggested adding a minute onto each run- focus on the time, not the distance, for endurance. So far, I like it- mentally, I can say "ok, one more minute, you've got this" and knock that extra minute out. But, my pace is still somewhat ... slow. 5.0 is a jog, not a lot more than a speed walker. Plus, I had to keep stopping for 90 second intervals, because my heart rate was getting way too high (like 189- too high).  I'm hoping that, with the added time, will come added speed.

When I got off the treadmill, I almost heaved. It's too freaking hot and humid- all of you outdoors runners, what is WRONG with you?! I could barely do 17 minutes in an air-conditioned gym! On a treadmill with a fan! And with a water bottle! Between the humidity, the lack of food in my system (I ate an English muffin with 2 tb peanut butter- and had 2 cups of coffee), and the lack of fluids in my system (again, 2 cups of coffee and no water), I'm surprised I even made it that long running.

I know better. I'll *be* better- next time.

Trainer Workout!

Workout: Trainer Routine (see below)
Race Countdown: 40

I met with a personal trainer a few weeks ago at the YMCA to upgrade my workout routine. I've met with Jon (the trainer at the Downtown YMCA) before, and he's been great at designing unique workouts for me to help achieve whatever goal I had in mind at that time. When I went in to see him this time, however, I had a new challenge for him-  I wanted a workout program to prepare me for the Warrior Dash that will take me no more than 30 minutes to complete. I get workout ADD by the 31 minute mark, and my workouts fall apart. It's not productive. Jon took on this challenge with one caveat- the program is 30 minutes a day, 3x a week- but I still need to come to the gym at least 5x a week, with running being my "in-between" workout.

I emailed Jon the link to the Warrior Dash before my meeting with him so he could understand what I wanted to accomplished. He was so amused with the race, he's now signed up to run it, too. He said my biggest weakness was my endurance (no kidding)- so a good part of my workouts is to improve my endurance and strengthen my hamstrings, so I can survive the run and obstacles. My concern was (and still is) the upper arm strength required for some of the obstacles. Hey, I can walk a 5K if absolutely necessary- and running is something I can train for on my own. But, the obstacles are starting to scare the crap out of me. There's a 12' rope wall that you have to hoist yourself over (with foot ledges, thankfully), there are 2- 4' walls you have to hurdle yourself over, and there are logs floating in waist-deep water you have to climb over. Crap.

The other concern I'm having is running outside. Holy hell, it's completely different than running on a treadmill. The impact on my body is excruciatingly different. I did one 1.1 mile run outside (with Daisy), and I hurt like hell the next day. But, that's something I can do on my own. With my strengthening exercises, and practice, I should be able to handle the impact.

So here's what Jon is having me do. Note that this is a workout specifically designed for me and my weak-ass arms and hamstrings. I highly suggest that everyone who works out meet with a trainer at least once- it's totally worth the money (Jon is only $65 for a one-hour session, and you turn in weekly progress reports to him. He adjusts the workouts as needed, and he's ALWAYS around the gym for help or support). The first and fifth activity are cardio-intensive, but other than that, I don't do any other cardio that day (besides the walking I do at work, and walking the dog).

1) Side Slams- 3 sets of 14 slams on each side of the body. Take a 4 lb medicine ball and hold it over your head. The weight isn't important of the ball- but the 4 lb one at my gym is the one that bounces. Bouncing ability is key. Stand with feet hip-length apart. Take ball and slam into the ground on one side of the body, with your upper torso rotating. Swing ball back over your head and slam down on same side. Repeat until you hit 14. Then, switch to the other side. Slam as hard as you can (while still being able to catch the ball). Now, this doesn't sound like much of a sweat builder, but holy hell you feel it in your arms and, yes, you will be sweating afterwards. I don't rest between sets, though you can.

2) Lunges- 3 sets of 20 lunges, or 3 trips (back and forth) across the workout floor. Take that 4 lb medicine ball and hold it over your head. Stand with one foot forward about a foot. As you slowly lower yourself to the ground, letting your front foot become parallel to the ground, lower the medicine ball to your knee. Raise up and switch feet (walk/lunge across the floor!). I definitely rest between these sets.


3) Step Jumps- 11 steps (and increasing...): Start in standing position on the bottom step of a flight of stairs. Watch for pedestrians, because they come out of nowhere with their iPods blaring and sweaty towels waving. Crouch down and leap like a frog; when you land on the next step, deepen the bend in your knees, like you're preparing to spring. Then, jump to the next step. Repeat until you've hit 11 steps or have fallen backwards down the stairs (did that my first day- it was embarrassing). Each week, add another step.

4) Lying Straight Arm Pullover- Kettle Bell- 3 sets of 15: Lay flat on your back on a workout bench, with your head at the very edge. With both hands, hold the kettle bell (I use a 15 lb one) over your head. Gently and slowly lower it over your head towards the floor. Raise the bell back to its starting position. Repeat and feel the arm fat melt away. It's amazing how much you feel this in your lower core, too. My entire body starts shaking from the strain by the last set. And, 15 lbs doesn't sound like a lot, but really, who works out that under-arm muscle?! I never did. 15 lbs is plenty to start with. It's the reps that count here, not so much the weight.

5) Seated Leg Press on Incline- 3 sets of 15 (my starting weight here was 180, it's now 205): Sit on inclined bench. Push. Repeat. That's it. I alternate this one with #4, so a set is done when *both* of these are done once. Plus, your arms are resting when you're leg pressing, and your legs are resting when you're arm pullover-ing. It works, minimizes the workout time, and keeps the heart rate up.

6) Boxing- 3 minutes, 1 minute intervals: This is just plain FUN. Though, I would bring your own boxing gloves, or as Andrea suggested, wear your weight lifting gloves while using the boxing gloves. The community ones at the YMCA smell of other people's sweat. I do 2 jabs with the left hand and one hard-ass punch with the right, then repeat. When I started a few weeks ago, I couldn't make it past 2 minutes. Now, I'm FINALLY at 3 minutes, with a 60 second break between sets. I hurt, but man, after a bad day, it's the best stress relief- and you pour sweat when boxing. Win!

7) Sit Up- Glue Hams- 3 sets of 10: I feel like an idiot doing this one. The machine looks like it's going to kill you. You sit on these huge roller pads and put your feet on a plate that have roller cushions "locking" your foot in. You lean back and do sit-ups, over air, with no support. Your feet apparently won't slip, but I don't trust the machine. It still scares me (my comment the first time doing this was, "Big girls don't fit on this machine! We slide right off!"), but it works.

8) Standing Incline Chest Press- 3 sets of 25: Again, I feel like an idiot here. You set the weights on the Bowflex looking machine at 10lbs/side. Then, you punch the air- on an upward angle- so each arm punches 25 times. Stop. Repeat 3 times. I looked at myself today in the mirror while doing it, and I looked like a fish out of water, flopping around.

That's it. 30 minutes (unless you take unusually long breaks between sets), and when the ADD kicks in, you're done! It's a great feeling.

It's been awhile

Weight: I don't want to talk about it.
Training: Ran 1.3 miles in 15 minutes, average pace = 5.0 MPH
Race Countdown: 41 days
 
I fell off the wagon again. Honestly, after my big "Game On!" pledge at the beginning of May, it fell to the wayside. Why? More stress. Not enough time in the day to do what I wanted to do. No car until the END of May. It was a hot mess- and my body was worn out. I put on about 11 lbs of what I previously lost and lost most of my motivation. I even went back to my trainer and set up a workout plan-- but it took me until about 2 weeks ago to put it to good use.

Again, all excuses.

I "hit bottom" when I went to the doctor last week for my allergies. This doctor (or PA, whatever) is amazing. She's the one who got me running the Muddy Buddy last year and is an extremely encouraging woman. I'm so glad I found her. Anyway, when I went to the doctor, I had to stand on the scale. There were the numbers I didn't want to see. I was ok, then my doctor walked in. She looked at my chart and said, "Oh hon, what happened?" and I nearly cried. I told her how the last 6 weeks of my life were so extraordinary stressful, and how I knew working out/eating better would help my mood, but all I wanted to do was hole up in my house (or at a friend's house) and eat Sugar Shack. She talked me down and made me look at my chart over the last 2 years. My weight has consistently gone down- until this visit. This was the first time in 2 years I gained between appointments. And I was pissed. Here's this woman who is pushing me to do wonderful things, who is proud of me, and I felt like I was letting her down. My doctor. How weird is that?

Thankfully, I have a good support system that I can lean on when needed (like now). 2 more of my friends signed up for the Warrior Dash, and now that there's a group of us, I refuse to be the weakest link. I wrote a countdown on my desk calendar to the race, and scheduled workout appointments for myself through the race date. I'm refocused on my healthy foods- the roommate has helped keep me in check with that one.

I have the support- I just have to be ok asking for the help.

So, if you see me, ask me about my last workout. Or what I had for breakfast/lunch. Keep me accountable. And, if you see me at Sugar Shack, ask how I'm budgeting it into my training plan.