Random thoughts and rambles....
I'm in a bit of a funk. Not sure why but it I'm trying to get out of it. This happens most often when I get disconnected spiritually (or on the 28th day). When I lose sight of the fact that God is at the helm of my life and not me... things go awry. It is easy to get self reliant and hard to remain totally surrendered. I've been reading a great book called "The victory of surrender" . It is a great guide for gaining a more fulfilling existence by being totally surrendered. This is super hard for quasi control freaks like me. It takes constant focus and consistent prayer.
When I get in a funk - I go on autopilot...Emotionally and Socially . I start doing and stop feeling. I focus on other people and not on myself. This also drives some of my really physically challenging workouts. I push myself really hard and then coast off of the resulting endorphin rush. I guess it is good to have a coping mechanism.
So the weatherman said " and for tomorrow - a repeat of today" . I thought how depressing! The very thought of routine and sameness makes me sick. I think each day should be better, more exciting, more interesting than the last . I should be more effective, stronger, more effective than the last day. I don't want a repeat of today.
Today's workout at home... 20 min on the mini tramp. This mini tramp is a great workout both for legs and for cardio endurance. I then did legs, arms and abs. I didn't have much time so I got in what I could. I am so tired lately - both before and after workouts. I'm going to the doc today - to see if anything is out of whack.
What is this all about?
I started this blog to keep me accountable in my fitness and clean eating journey. My first post was in March of 2007 and I've been posting ever since. As you will see I've had many highs and lows...but this is all about the journey...not just the destination
Thursday, January 24, 2008
Tuesday, January 22, 2008
A spinless life
So I'm adjusting to life without spin class and it is quite hard . I'm working to find something that gives me the same endorphin rush, focused effort and calorie burn. And most importantly fun. So far, nothing really comes close. I've been focused on a mix of strength days and cardio days. My cardio days are a mix of multiple activities, but nothing does for me quite what spin does. I've contemplated getting a spin bike for my home . I have my bike connected to a trainer but it , well , just isn't that much fun. I've also considered taking spin at other times during the day 12 or 6, but this just isn't realistic.
Workout:
Food:
Both days - pretty good. I still feel in control and I'm very aware of what I eat. However, I need to be more proactive with snacks. I also need to make sure that I have a snack. I'm back to meal tracking on my Treo with the Personal Diet- application (available at Handango.com). Yesterday I ended at 1610 (thanks to some delicious Korean food for lunch) calories and today 1250.
Workout:
- Yesterday- at gym by 5:15. strength training - 1 hour : 3 sets of leg circuit, squat arm combos, lunge arm combos, hamstrings, leg press, hamstrings, extensions Feeling great! 1.5m on elliptical at pace of 175.
- Today - cardio day - at gym at opening at 5:00. 37 minutes on lifecycle - trying to get to a spin like exercise.. Well the bike is not the same as spinning. It was a decent workout but the calorie burn just wasn't as high as I'd like. I did a program "around the world" on level 10. Result 9.7 miles After the bike, I hopped on the treadmill and ran for 15 minutes -- avg 5.3mph- getting a little faster. Then I hopped on the elliptical for another 20 minutes. 1.6 miles at 174pace
Food:
Both days - pretty good. I still feel in control and I'm very aware of what I eat. However, I need to be more proactive with snacks. I also need to make sure that I have a snack. I'm back to meal tracking on my Treo with the Personal Diet- application (available at Handango.com). Yesterday I ended at 1610 (thanks to some delicious Korean food for lunch) calories and today 1250.
Monday, January 21, 2008
What I believe to be true
- I believe that I need more muscle in order to be an efficient calorie burner (hence the 60/40 focus on strength training)
- I believe that building leg muscles gives the biggest bang for the buck - since they are really big muscles
- I believe that I look and feel much better with more definition
- I believe that high intensity cardio is the only way to burn fat -
- I believe it is better to be a little fat and fit than skinny and and not fit.
- I believe that strength training can be a cardio workout but it should not substitute a good sweaty heart pumping aerobic workout.
- I believe that the best cardio workout machine for those with lower body issues -- is (in order of priority) running, elliptical, stairclimber, high intensity biking (don't bother with recumbent or low intensity biking), walking on high incline on treadmill, walking really fast on low incline
- I believe that proper eating is way more important than the amount or intensity of the workout. My body reflects what you eat more than how you workout.
- I believe that I need a proper eating plan that I have to work every day
- I believe that 1500 calories is the upper limit of what I should eat each day.
- I believe that fiber and elimination are key elements
- I believe that sugar and refined carbs are the enemy
- I believe that to get health and fit - I can accept no excuses when it comes to practicing what I believe
- I believe that I all things are possible - with the proper practice and faith in God
Sunday, January 20, 2008
Weekend away and good choices
I spent the last 24 hours away on a girls retreat. Me and 3 other ladies took time out to get away to renew and to strengthen our friendships. It was something I've needed because it has been hard to make close friends since I've moved away from my home in NJ.
It was a great trip filled with hanging out by the fire, walking on the marina and eating good food. I made excellent choices each day. At a burger/steak place, I chose a warm spinach /chicken salad that was to die for. At a breakfast place where the specialty was cherry cornmeal pancakes , I chose to split my meal (seafood omelet) and have a few bites of the cherry pancakes. It was just enough. I got to taste it without all of the guilt.
I'm feeling very much in control and on track. My weakness is still getting enough water.The good news in all of this is that the scale was very good to me ...-2lbs . Now my task is to keep it going.
It was a great trip filled with hanging out by the fire, walking on the marina and eating good food. I made excellent choices each day. At a burger/steak place, I chose a warm spinach /chicken salad that was to die for. At a breakfast place where the specialty was cherry cornmeal pancakes , I chose to split my meal (seafood omelet) and have a few bites of the cherry pancakes. It was just enough. I got to taste it without all of the guilt.
I'm feeling very much in control and on track. My weakness is still getting enough water.The good news in all of this is that the scale was very good to me ...-2lbs . Now my task is to keep it going.
Friday, January 18, 2008
10 per minute
I woke up at 5 am and put myself on autopilot in order to get to the gym by 5:25. The meant that I had exactly 55 minute to workout in order to get back home in order for hubby to be on time. What do I do when i have exactly 55 minutes to spend at the gym. 1) Don't talk to anyone for too long 2) don't linger in the locker room and 3) be as efficient as possible. To be efficient need to make sure that I'm burning on average 10 calories per minute. When spinning I can get closer to 12-15, but generally speaking 10 is what I shoot for with most cardio. If I can get close with strength training - then I know I'm being efficient.
Today I used 55 minutes in a very wise way. I did a cardio weight workout and topped it off with a quick sprint. A key principle when I do weights is to make sure that I'm making it a cardio session by not resting between sets. 10 seconds on the low side and 30 on the high side. This keeps it as cardio workout ..meaning that my heart rate stays in the target zone at 70% max, the entire time. I also try to employ a combination approach by working 2 muscle groups during each set..for example doing squats in between bicep curl/shoulder presses as one set. Finally I don't count reps .. I do until fatigue. If I get past 12 reps, then I know I need to increase the weight. So that was my workout today. I finished it up with a 1 mile sprint as fast as I could maintain.
Calories burned 525
Food
Very good - egg beaters for breakfast 100c.
chicken breast and squash for lunch 400
Apple and peanut butter for snack 160
Chicken breast and veggie soup for dinner 500
NO CHOCOLATE :)
1160c
Today I used 55 minutes in a very wise way. I did a cardio weight workout and topped it off with a quick sprint. A key principle when I do weights is to make sure that I'm making it a cardio session by not resting between sets. 10 seconds on the low side and 30 on the high side. This keeps it as cardio workout ..meaning that my heart rate stays in the target zone at 70% max, the entire time. I also try to employ a combination approach by working 2 muscle groups during each set..for example doing squats in between bicep curl/shoulder presses as one set. Finally I don't count reps .. I do until fatigue. If I get past 12 reps, then I know I need to increase the weight. So that was my workout today. I finished it up with a 1 mile sprint as fast as I could maintain.
Calories burned 525
Food
Very good - egg beaters for breakfast 100c.
chicken breast and squash for lunch 400
Apple and peanut butter for snack 160
Chicken breast and veggie soup for dinner 500
NO CHOCOLATE :)
1160c
Thursday, January 17, 2008
The truth is....
I am off track with my eating and it is impacting my weight. I started the year with a post holiday weight gain of about 6lbs. Over the past few weeks I've been successful in losing 3 of the 6. However I haven't been able to budge past that point. In fact my weight is fluctuating up by a pound or so. At first I thought, oh no biggie - I'll get rid of it. I'll go right back to my set point. With my old workout schedule - this is not a problem. And while I've been slowly but surely returning to my intensity levels , the truth is - my eating is off track. I cannot eat more than 1500 calories a day and expect to maintain or lose weight. I have been giving myself far more freedom with food than I should. I've had Indian food for lunch 2 days in a row, no rice but caloric-rich naan bread. In short, I feel like I am at risk - if I don't get it together. I weighed myself this am and 2 of the 3 are back ...which means I am at a net gain of 5lbs since before the holidays. This is the longest that I have sustained a weight gain. ...I need to make sure that these 5lbs leave as quickly as they came.
Workout --
Tuesday was great but Wed and today, not so much. My sleep schedule is off, because I stayed up late to watch a movie - then couldn't go to sleep. So I've gotten up at 6:45 for two days in a row. This means - no workout. I'm exhausted today and plan to go to bed early tonight so that I have a chance of making it to the gym early in the am.
As far as my food plan, I need to get back on track. 5lbs can easily become 10lbs and that can easily become more. No excuses.. just make it happen.
Workout --
Tuesday was great but Wed and today, not so much. My sleep schedule is off, because I stayed up late to watch a movie - then couldn't go to sleep. So I've gotten up at 6:45 for two days in a row. This means - no workout. I'm exhausted today and plan to go to bed early tonight so that I have a chance of making it to the gym early in the am.
As far as my food plan, I need to get back on track. 5lbs can easily become 10lbs and that can easily become more. No excuses.. just make it happen.
Tuesday, January 15, 2008
Day 2 - still up at 4:30
Day 2 of new schedule and got up on time (4:30) and proceeded to turn on autopilot.
Go to closet - get dressed -- go downstairs-- get on treadmill -- do ab workout. I got in 2.4 miles and 15m on mini trampoline and then abs.
566 c burned
Food choices were Pretty good - except for the evening, when I overdosed on tea and honey.
breakfast - none
Snack - coffee sugar free/fat free latte 210 c
lunch - turkey sandwich + cheese + mustard 410 c
1/2 almond joy 200c
1bag potato chips - 280c
Dinner : veggies /salad/ vinaigrette 255c
(2big cups) Tea with honey - 300c
total 1655
Go to closet - get dressed -- go downstairs-- get on treadmill -- do ab workout. I got in 2.4 miles and 15m on mini trampoline and then abs.
566 c burned
Food choices were Pretty good - except for the evening, when I overdosed on tea and honey.
breakfast - none
Snack - coffee sugar free/fat free latte 210 c
lunch - turkey sandwich + cheese + mustard 410 c
1/2 almond joy 200c
1bag potato chips - 280c
Dinner : veggies /salad/ vinaigrette 255c
(2big cups) Tea with honey - 300c
total 1655
Monday, January 14, 2008
Crack of dawn + Fat pants
Today was the first day of my new schedule. Although hubby told me as I was on my way out at 4:45am , that he didn't have to be at the new gig until 8. Only this day. So I still make my way to the gym - even though I wanted to go back to sleep so badly. I arrive at 5:05 - do an hour of weights, 40 minutes of cardio and 10 minutes of stretching. I get back home by 7:30 - just in time to send hubby off .
Also - I wore my fat workout pants to the gym. It was strange because I have not worn these pants in a long , long time. They are about 2 sizes too big, but I can still fit them. In some circles the big baggy look is in, I guess. While I felt comfortable, I definitely felt fat. When I looked in the mirror - it didn't look like me. I felt like I was keeping a secret - that I was smaller than I looked. I rocked my workout , but it definitely felt strange. It was funny how it affected me. Not sure that I'll wear the fat pants again.
Also - I wore my fat workout pants to the gym. It was strange because I have not worn these pants in a long , long time. They are about 2 sizes too big, but I can still fit them. In some circles the big baggy look is in, I guess. While I felt comfortable, I definitely felt fat. When I looked in the mirror - it didn't look like me. I felt like I was keeping a secret - that I was smaller than I looked. I rocked my workout , but it definitely felt strange. It was funny how it affected me. Not sure that I'll wear the fat pants again.
Saturday, January 12, 2008
Slow and Steady + random thoughts
I'm getting into a nice running/jogging rhythm and I'm recovering pretty well. What is working really well right now is that I am taking it nice and slow. I'm focusing on consistency and being able to keep it going for as long as possible. That means that I need to go at a pretty slow pace - more jogging instead of true running.
Today I did 2.4 miles at and averaged 11.4 miles per minute. It felt great and I felt like I could continue for a while longer. I'm not in a rush to run fast. I'm just happy that I'm able to run without pain .
I spent the day out - as I had a sorority meeting . At the meeting we focused on our service projects for the rest of the year. One of the initiatives we are kicking off is a health initiative - designed to reduce obesity in the community (and in our organization). Another great motiviation tool for me - to stay on track with my fitness. Plus I think I can perhaps help others by sharing my struggle/experience.
Today I did 2.4 miles at and averaged 11.4 miles per minute. It felt great and I felt like I could continue for a while longer. I'm not in a rush to run fast. I'm just happy that I'm able to run without pain .
I spent the day out - as I had a sorority meeting . At the meeting we focused on our service projects for the rest of the year. One of the initiatives we are kicking off is a health initiative - designed to reduce obesity in the community (and in our organization). Another great motiviation tool for me - to stay on track with my fitness. Plus I think I can perhaps help others by sharing my struggle/experience.
I'm thinking about joining the Triathlon team at the gym. It would give great structure to my workout and the team workouts are on Sat am at 7am. I'm thinking this would be super helpful.
Friday, January 11, 2008
Feeling good, feeling sad
Hill climb Friday and loving it. Today's workout was really great. I started out with a strong powerful weight workout -(45 min legs , arms and abs) then did the Friday hill climb spin class. It was intense and quite wonderful. I focused on being really present - not thinking about anything but the feeling of my quads and glutes tightening as I pushed the resistance as much as I could take it. It felt so good to just escape for those 60 minutes. After that, I did 1 mile on the Elliptical and 1 mile on the treadmill.
Burned: 1560
I felt a little sad because this will probably be the last am spin class that I take for a while. Hubby has to be at his new gig by 7 which means bye bye am spin class. He starts on Monday. I am a little nervous - but I have a plan that should work. I just have to be incredibly disciplined.
Food:
I struggled today - because after work I went to a reception for my little diva. A song she composed was selected as a state finalist and there was a celebratory reception. The only item on the menu was cookies and punch. I didn't eat well during the day -- light lunch and no snacks , so I was starving. I had more cookies than I should have.
Breakfast 290c Shake,
lunch : 244c lentil soup
Dinner: 3 cookies - 600c
Slice of pizza 300c (thin crust home made)
Food: 1434
Burned: 1560
I felt a little sad because this will probably be the last am spin class that I take for a while. Hubby has to be at his new gig by 7 which means bye bye am spin class. He starts on Monday. I am a little nervous - but I have a plan that should work. I just have to be incredibly disciplined.
Food:
I struggled today - because after work I went to a reception for my little diva. A song she composed was selected as a state finalist and there was a celebratory reception. The only item on the menu was cookies and punch. I didn't eat well during the day -- light lunch and no snacks , so I was starving. I had more cookies than I should have.
Breakfast 290c Shake,
lunch : 244c lentil soup
Dinner: 3 cookies - 600c
Slice of pizza 300c (thin crust home made)
Food: 1434
Thursday, January 10, 2008
Obsession or Awareness
So I caught a few minutes of the Today show this morning and the topic was on Women and their bodies. The guests were talking about how it was time for women to stop obsessing over their bodies and just start loving themselves. It made me think about whether or not I obsess over my body . I will admit, I can be a little neurotic about the scale since I weigh myself daily- and I freak out over anything more than a 2lb gain. Hubby thinks I'm a little obsessed about the scale.
I don't think I am obsessed at all - at least not with my body. On the other hand - I am incredibly aware - which is what works for me. I need to stay aware because I have been obese for a good part of my adult life and I don't want to go back. If weighing myself daily and freaking out over a few pounds is what it takes for me to stay on track -- so be it. I am however, obsessed about my fitness. I'm not obsessed about my body - however I really loving the wardrobe options that I have now.
While I am not obsessed with my body, I do believe I am obsessed with my fitness--really obsessed. It is important for me to be not just healthy - but ultra fit. I want to be able to really push my aerobic endurance, strength and recovery rate. I think obsession in this area is totally fine.
Workout - nothing - rest day
Food: 1350 c
I don't think I am obsessed at all - at least not with my body. On the other hand - I am incredibly aware - which is what works for me. I need to stay aware because I have been obese for a good part of my adult life and I don't want to go back. If weighing myself daily and freaking out over a few pounds is what it takes for me to stay on track -- so be it. I am however, obsessed about my fitness. I'm not obsessed about my body - however I really loving the wardrobe options that I have now.
While I am not obsessed with my body, I do believe I am obsessed with my fitness--really obsessed. It is important for me to be not just healthy - but ultra fit. I want to be able to really push my aerobic endurance, strength and recovery rate. I think obsession in this area is totally fine.
Workout - nothing - rest day
Food: 1350 c
Wednesday, January 9, 2008
Handle it
Got to the gym just about 15 minutes before spin class. That was just enough time to do a quick ab work out - then head over to class. Wednesdays are always endurance rides - which means we have to ride at a pretty tough resistance for the entire 60minutes- no intervals and no rests. This can be pretty hard - if I kick up the resistance. During this time I have to really focus - not complain or think about stopping - I have to just handle it. In order for me to really bring it, I need really great music. So I brought my own music - (Podrunner: cruise control 175bpm) . Sometimes I feel bad doing this -- but I do what I have to do to maximize my workout.
I finished class and then did arms and a quick 1 mile on the elliptical. I got home and I was exhausted. I wanted to go back to sleep but I went on with my day. I eventually got a big endorphin rush .
Calorie burn from exercise : 1050
Food:
I finished class and then did arms and a quick 1 mile on the elliptical. I got home and I was exhausted. I wanted to go back to sleep but I went on with my day. I eventually got a big endorphin rush .
Calorie burn from exercise : 1050
Food:
- Access bar -- before working out-- these are supposed to be patented nutrition bars known for accelerating fat burn. 180c
- Coffee (155)
- Lunch:Lentils and Naan 375c
- Dinner: Homeade crabcake and stringbeans (380c)
- snacks - 4 miniatures 350c
1440 total
Tuesday, January 8, 2008
While it snowed, I ran
Rain in Seattle is quite normal. Snow - not so much.
At appx 5:10am, while I was on my way to the gym, it started to snow. At first a few flurries , then it started to come down. I knew it wouldn't last long - nor would it accumulate, but it was kind of nice to watch while it lasted.
I got to the gym and with plans to work out for 1 hour and 10minutes of pure cardio. I immediately jumped on the treadmill (without thinking- waiting for minute 13) and began to run. I planned to run 1 mile at a comfortable pace and then hop off and do the elliptical. Well I got to 1 mile and felt like I could do more. I did. I ended up running 2 1/2 miles at 4.9mph. Slow as molasses - but I did it and felt great. I'm not motivated to run fast right now, I'm just happy to be running , period.
On the elliptical - I had no mercy on myself. 30 minutes of the most intense "running" I could stand. Level 10 again and then down to level 1 . I reached a cadence of 224. Why am I so crazy about the elliptical? Here is why (and it is a very sad reason). It is a form of fun for me. It is the closest I come to dancing and fun. I have my jamming music, headphones, fast movement - surrounded by sweaty people -- the closest I will come to a club .
At appx 5:10am, while I was on my way to the gym, it started to snow. At first a few flurries , then it started to come down. I knew it wouldn't last long - nor would it accumulate, but it was kind of nice to watch while it lasted.
I got to the gym and with plans to work out for 1 hour and 10minutes of pure cardio. I immediately jumped on the treadmill (without thinking- waiting for minute 13) and began to run. I planned to run 1 mile at a comfortable pace and then hop off and do the elliptical. Well I got to 1 mile and felt like I could do more. I did. I ended up running 2 1/2 miles at 4.9mph. Slow as molasses - but I did it and felt great. I'm not motivated to run fast right now, I'm just happy to be running , period.
On the elliptical - I had no mercy on myself. 30 minutes of the most intense "running" I could stand. Level 10 again and then down to level 1 . I reached a cadence of 224. Why am I so crazy about the elliptical? Here is why (and it is a very sad reason). It is a form of fun for me. It is the closest I come to dancing and fun. I have my jamming music, headphones, fast movement - surrounded by sweaty people -- the closest I will come to a club .
Monday, January 7, 2008
Rocking the bike......
Workout:
Arrived at gym at 5:20. Did 30 minutes of intense strength training. 30 second rests between 4 sets of heavy leg circuit to fatigue. Then arms , then abs. I was speeding through the workout so that I could rush upstairs and make it to spin class.
Monday spin is a pretty popular class so it was packed . I was excited about spin because this would be the 3rd time taking the class since my surgery. The first time was awesome, but the second time was pretty painful and I only made it through 30 minutes. I figured my quads were not quite strong enough back then. Anyway - today was awesome. I felt like I was back. It was so amazing. My quads were on fire during the climbs but I pushed it and stayed with it. I was also able to push my cadence to 112 during the speed sessions. Not quite 120s like before but I'll get there.
After spin - I did 20 minutes of elliptical . I tried something new this time-- level 10 with a low incline. This is great for quads .
Food:
Shake for breakfast 290c
veggie stir fry for lunch 510c
Salmon quesadilla for dinner (found great 80c wraps) 580c
Subtotal: 1380
The problem: 240 c of chocolate miniatures :(
Total : 1620
Luckily I burned 1100 with exercise.....
Arrived at gym at 5:20. Did 30 minutes of intense strength training. 30 second rests between 4 sets of heavy leg circuit to fatigue. Then arms , then abs. I was speeding through the workout so that I could rush upstairs and make it to spin class.
Monday spin is a pretty popular class so it was packed . I was excited about spin because this would be the 3rd time taking the class since my surgery. The first time was awesome, but the second time was pretty painful and I only made it through 30 minutes. I figured my quads were not quite strong enough back then. Anyway - today was awesome. I felt like I was back. It was so amazing. My quads were on fire during the climbs but I pushed it and stayed with it. I was also able to push my cadence to 112 during the speed sessions. Not quite 120s like before but I'll get there.
After spin - I did 20 minutes of elliptical . I tried something new this time-- level 10 with a low incline. This is great for quads .
Food:
Shake for breakfast 290c
veggie stir fry for lunch 510c
Salmon quesadilla for dinner (found great 80c wraps) 580c
Subtotal: 1380
The problem: 240 c of chocolate miniatures :(
Total : 1620
Luckily I burned 1100 with exercise.....
Sunday, January 6, 2008
Motivation happens at minute 13
What doesn't work: thinking my way to the gym. Sometimes I lay in the bed awake, trying to get the motivation to get up and get dressed. For every good reason - I can think of a reason why I should stay in the warm bed. Every thought from the weather, to the day of the week , to my knees, come up as valid reasons to stay put.
What works-- go on autopilot. Don't expect positive thinking to propel me to workout. The best thing to do is just do it. Don't think. I mean it. I don't think - I just act. I remove all thoughts from my mind and I just move my body.
For me - Motivation happens at minute 13 - after I start working out. Minutes 1-12 can sometimes be pretty horrible. But by minute 13, I'm feeling good. I am motivated to keep going not just today but forever. I have accepted that motivation happens after I get started. It makes it easier to go on autopilot.
Today I ran . I ran slowly - but I ran 1 1/2 miles . I was not motivated to run-- I just did it. When I was done, I was motivated to run again in the evening.
What works-- go on autopilot. Don't expect positive thinking to propel me to workout. The best thing to do is just do it. Don't think. I mean it. I don't think - I just act. I remove all thoughts from my mind and I just move my body.
For me - Motivation happens at minute 13 - after I start working out. Minutes 1-12 can sometimes be pretty horrible. But by minute 13, I'm feeling good. I am motivated to keep going not just today but forever. I have accepted that motivation happens after I get started. It makes it easier to go on autopilot.
Today I ran . I ran slowly - but I ran 1 1/2 miles . I was not motivated to run-- I just did it. When I was done, I was motivated to run again in the evening.
Saturday, January 5, 2008
Walking is not for wimps- power walking that is
Today we went rollerskating --again. This is becoming a fun weekend family activity. The kids are getting so good. I love rollerskating and I am still pretty good (at least I think so). Anyway it was so much fun and it didn't do too much damage to my knee. In contrast, we went bowling last week and oh my goodness.... I was in a ton of pain.
So I also went walking outside. I had no plans to run - only plans to walk and it was pretty good. I can still walk pretty fast and since I can, I was able to get my heartrate up to a very respectable pace. The other really cool thing was that I really liked it. I had my great music, the fresh outdoor air, beautiful lake and no knee pain. I'd always thought that walking was something I would do in between jogging/running -not something that I'd do intentionally. I tend to be an extremist - meaning I will always push as hard as I can or I won't do anything. I do this with weights, with spinning, even the elliptical. The surgery has certainly changed my perspective quite a bit and I'm glad. I found that I can get a good workout in by walking- power walking not strolling -of course. I will definitely keep up the walking - especially since right now I can walk much faster than I can run (consistently).
So I also went walking outside. I had no plans to run - only plans to walk and it was pretty good. I can still walk pretty fast and since I can, I was able to get my heartrate up to a very respectable pace. The other really cool thing was that I really liked it. I had my great music, the fresh outdoor air, beautiful lake and no knee pain. I'd always thought that walking was something I would do in between jogging/running -not something that I'd do intentionally. I tend to be an extremist - meaning I will always push as hard as I can or I won't do anything. I do this with weights, with spinning, even the elliptical. The surgery has certainly changed my perspective quite a bit and I'm glad. I found that I can get a good workout in by walking- power walking not strolling -of course. I will definitely keep up the walking - especially since right now I can walk much faster than I can run (consistently).
Friday, January 4, 2008
January targets
So I'm settling in to a workout- recover- workout - recover routine. It seems that I really need a recovery day following a big workout . Monday - I had a pretty tough workout , needed a break Tuesday - so I did abs at home and 1 mile walk on treadmill. I was able to get a good workout on Wed, then took it easy on Thursday. Wednesday's workout was 45m elliptical and arms/abs. Thursday was at home mini trampoline and abs.
Today - I worked out at home on the treadmill (3 miles) and was able to push my speed for a few minutes. I got up to 7mph for a few minutes. I am beginning to feel a tad more strength in my leg - quads in particular. One thing I've been doing quite a bit of is walking around with an exerband (elastic workout band) on my leg and doing quad exercises throughout the day. I think it is starting to pay off. Oh but the left leg :(...another story.
Anyway - I'm feeling psyched about my workout schedule and my goals. With hubby's new gig starting next Monday and with him needing to leave the house at 6:30am - I need to be ready to get a good workout at home. I'm setting up the bike trainer this weekend and I think I have everything I need in order to not have any excuses. I will still try to get in to the gym at 5am a few times a week.
So on to the goals for the month:
Today - I worked out at home on the treadmill (3 miles) and was able to push my speed for a few minutes. I got up to 7mph for a few minutes. I am beginning to feel a tad more strength in my leg - quads in particular. One thing I've been doing quite a bit of is walking around with an exerband (elastic workout band) on my leg and doing quad exercises throughout the day. I think it is starting to pay off. Oh but the left leg :(...another story.
Anyway - I'm feeling psyched about my workout schedule and my goals. With hubby's new gig starting next Monday and with him needing to leave the house at 6:30am - I need to be ready to get a good workout at home. I'm setting up the bike trainer this weekend and I think I have everything I need in order to not have any excuses. I will still try to get in to the gym at 5am a few times a week.
So on to the goals for the month:
- I'm feeling really fat (+4lbs ) so I'm targeting -5lbs.
- Minimum 40 miles (bike, run/walk or elliptical) - Stretch goal is 55 (only 1/2 can come from bike - otherwise this is way too wimpy)
- Clean up my diet by meal tracking and continuing my detox
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About Me
- alondaray
- West Coast, United States
- I am a christian woman, wife, mom to 2 great kids, a member of Delta Sigma Theta, A Jack and Jill mom, sister, daughter . I am also incredibly fit but wasn't always. I am a recovering fat girl - who takes it one day at a time.
Alonda the Triathlete!
The backstory-----How did I become a triathlete...
In February 2006, I went on a ski trip with my new colleagues from work. On the way back, I sat next to a girl named Wendy - a really friendly woman who talked about her experience as a newcomer to Seattle. She told me how her main source of making friends was through her workout buddies. She also mentioned that many of her friends participate in triathlons and that (get this) I should consider doing one too. I thought she might have been delirious from all of the skiing. I assured her that I was not the one. She obviously had mistaken me for someone else. Perhap my heavy coat prevented her from seeing what was underneath (50 lbs of extra weight and lots of evidence of no exercise). She continued with this crazy talk, speaking of how fun it is and how supportive the Danskin Triathlon is. I wanted to be sure that she and I were thinking of the same thing... Triathlon (swim bike run -some huge number of miles -all on the same day right after each other). Yup this was it. I chuckled and told her to have fun.
A few weeks later at the office, she mentioned it again. Now at this time, I had been contemplating joining my company sponsored health club (PROCLUB) and in particular the weight loss program called 20/20. After all, I had really packed on the pounds. I arrived in WA 50lbs overweight and pretty unhappy with myself. I actually started to think that completing triathlon would be a good goal...impossible but a good goal. I decided to go for it. At the same time I also decided to join the weight loss program. My first meeting with my trainer ..Anthony Parker was on 3/14/06. I told him ..in all of my fatness, that I wanted to do a triathlon. He looked at me and said hmmm, ok.
I began this really intense workout and nutrition program and began building my endurance. My first meetings with Anthony consisted of walking on the treadmill for 20 minutes and then doing stairclimber or eliptical for 15 minutes. Followed by a bit of strength training. I did this 3x a week (between 6am and 7:30) and then worked out on my own 2 other days. I had absolutely no endurance and could not run for more than 1 minute. Over the months, my endurance grew ..slowly at first then more rapidly. I also figured that I needed to improve my swimming skills if I was going to swim for 1/2 a mile. I took a Total Immersion Class.. which teaches swimming efficiency. Let's set the record straight here... I could swim well enough to save myself if I was thrown off of a boat. I was a decent (not great) swimmer. At the start of the class, I could do 1 (that's right ONE) lap and then I started breathing heavy. At that point I new the triathlon was totally out of reach. After all 1/2 mile was equal to 20 laps. I left the 1st day of class feeling scared and dismayed that I was too aggressive. Maybe I should have set my goal for 2007.
The next week's class, I asked the teacher what I needed to do to build my endurance. He said just keep at it, it will come. You know what, it did. Each week I got better and better. 4 weeks later I was able to swim 9 laps. I then started swimming before my workouts with my trainer (a little crazy but hey). My trainer was pretty impressed. I also started biking on the weekends. In fact in May I did a 30 mile bike ride as a part of the Tour De Cure for Diabetes. I really love biking...:)
Ok so I still had not tackled the most difficult part, the running. Not only could I not run but I absolutely hated it. I started adding running to my treadmill work. Anthony suggested intervals. We started with 2min run 2 min walk . I did this for weeks extending the time and the speed. I was up to running at 5.5 and walking at 4.0. Then Anthony said ..let's see if you can run a mile. I thought he was kidding. I did not think I was ready for that. This was May 5th (a day after my birthday). Guess what I did it. And I didn't feel like I was going to die. I was on top of the world. All day I had a little extra spring in my step. I just kept replaying in my head the "goal attained" message on the treadmill. I just could not believe it.
I kept it up, continued working out 5x a week. I took another swim class "Triathlon Swim Training" to help even more. This class was filled with drills and specific swim workouts. I really saw progress. By the end of the class, I was able to swim 28 laps. Now the challenge was to swim in Open Water. That's right. The triathlon was going to be in Lake Washington.
I finally felt like I could really do it. I didn't have a specific time goal , my goal was to finish. The week before the race I was sooo nervous. I was doing mini triathlons with a few really good girls. I kept up with them during the swim but one bike ride was particularly hilly and....they left me in the dust. I felt so bad and really began to rethink whether or not I should do the race. I spoke to one of the girsl about my bike performance , and she said that my bike was holding me back. That day, I decided to retire my 35lb mountain bike for a 19 lb feather light road bike. Boy what a differnce. This was a risky thing to do so close to the race but it worked for me.
The other thing to mention is that I met up with a wonderful group of women called the Soul Sistas. They are a group of African American Women of all ages who participate in triathlons and bike races. They are so awesome.We (the soul sistas) took pictures the day before the race... I'll post when available.
So the day of the race..... Everybody in the house is excited and up. My kids and my nieces - who were visiting from NJ are all up and ready to root me on. I left early so that I could get ready.The goal was to meet me by the swim finish. This was alll pretty tricky because there were 40 waves of swimmers starting every 3 minutes. All I can say about the swim is that it felt much longer than 1/2 a mile. I kept focused and didn't get nervous. I focused on keeping my breathing relaxed. It worked ...and by the way I wasn't the last swimmer in my group YEAHHH. I don't know how it all worked out but as soon as I finished my swim, I saw them. Byron , Tyler, Paris, Ahlia and Ivy were all waiting there for me with the most beautiful handmade signs saying GO MOMMY, Go AUNTIE, I love you. It was so terrific. Once I saw them I was energized.... Now on to the bike.
The bike was the best part of the entire race. I love my bike and I love to fly down the road. The entire 14 miles of the race was closed to traffic. Our longest stretch was on the express lane of one of the largest highways. Imagine flying down a highway with nothing in your way (but other riders on your right). It was so amazing. I was going pretty fast but could have gone faster - but wanted to save my legs for the run.
Now the run... I hate running and I am really bad at it. I am slow and not terribly efficient. After biking hard for 40 minutes, your legs are really worked up. During the after bike run, your legs turn into "bricks". They are heavy and hard to move. If you push through , you can get over the feeling and get into a stride. Well I also felt pains in my knee. So instead of running the entire 3.2 miles I decided to walk run. In the end it was actually fine - but while doing it I was a little disappointed. Danskin is great because there are so many supporters on the way. Cheerleaders who are yelling "go for it" from their back porch. It was just what I needed. In fact I heard Destiny's Child Im a survivor , on my way and that was what I used in my head to keep me going.
So when I realize I am about 1/2 mile from the end, I start getting super excited and very emotional. It is all coming together now -- all the training, the visualization of actually crossing the finish line and my waiting family. I got on my cell phone to cal my husband, just to make sure he was at the finisth line. He cracked up that I called:)
When you come close to the finsih line, there are all these spectators lined up waiting for you. It is so great! I ran through a narrow entry to the wide finish line area. And there they were.. my family (My hubby, kids and neices) - with signs and smiles. When I crossed the finish line, my name was announced and the official put a medal around my neck. Well I just lost it and started crying. I could not believe that I had just completed a triathlon. I was officially a triathlete.
A few weeks later at the office, she mentioned it again. Now at this time, I had been contemplating joining my company sponsored health club (PROCLUB) and in particular the weight loss program called 20/20. After all, I had really packed on the pounds. I arrived in WA 50lbs overweight and pretty unhappy with myself. I actually started to think that completing triathlon would be a good goal...impossible but a good goal. I decided to go for it. At the same time I also decided to join the weight loss program. My first meeting with my trainer ..Anthony Parker was on 3/14/06. I told him ..in all of my fatness, that I wanted to do a triathlon. He looked at me and said hmmm, ok.
I began this really intense workout and nutrition program and began building my endurance. My first meetings with Anthony consisted of walking on the treadmill for 20 minutes and then doing stairclimber or eliptical for 15 minutes. Followed by a bit of strength training. I did this 3x a week (between 6am and 7:30) and then worked out on my own 2 other days. I had absolutely no endurance and could not run for more than 1 minute. Over the months, my endurance grew ..slowly at first then more rapidly. I also figured that I needed to improve my swimming skills if I was going to swim for 1/2 a mile. I took a Total Immersion Class.. which teaches swimming efficiency. Let's set the record straight here... I could swim well enough to save myself if I was thrown off of a boat. I was a decent (not great) swimmer. At the start of the class, I could do 1 (that's right ONE) lap and then I started breathing heavy. At that point I new the triathlon was totally out of reach. After all 1/2 mile was equal to 20 laps. I left the 1st day of class feeling scared and dismayed that I was too aggressive. Maybe I should have set my goal for 2007.
The next week's class, I asked the teacher what I needed to do to build my endurance. He said just keep at it, it will come. You know what, it did. Each week I got better and better. 4 weeks later I was able to swim 9 laps. I then started swimming before my workouts with my trainer (a little crazy but hey). My trainer was pretty impressed. I also started biking on the weekends. In fact in May I did a 30 mile bike ride as a part of the Tour De Cure for Diabetes. I really love biking...:)
Ok so I still had not tackled the most difficult part, the running. Not only could I not run but I absolutely hated it. I started adding running to my treadmill work. Anthony suggested intervals. We started with 2min run 2 min walk . I did this for weeks extending the time and the speed. I was up to running at 5.5 and walking at 4.0. Then Anthony said ..let's see if you can run a mile. I thought he was kidding. I did not think I was ready for that. This was May 5th (a day after my birthday). Guess what I did it. And I didn't feel like I was going to die. I was on top of the world. All day I had a little extra spring in my step. I just kept replaying in my head the "goal attained" message on the treadmill. I just could not believe it.
I kept it up, continued working out 5x a week. I took another swim class "Triathlon Swim Training" to help even more. This class was filled with drills and specific swim workouts. I really saw progress. By the end of the class, I was able to swim 28 laps. Now the challenge was to swim in Open Water. That's right. The triathlon was going to be in Lake Washington.
I finally felt like I could really do it. I didn't have a specific time goal , my goal was to finish. The week before the race I was sooo nervous. I was doing mini triathlons with a few really good girls. I kept up with them during the swim but one bike ride was particularly hilly and....they left me in the dust. I felt so bad and really began to rethink whether or not I should do the race. I spoke to one of the girsl about my bike performance , and she said that my bike was holding me back. That day, I decided to retire my 35lb mountain bike for a 19 lb feather light road bike. Boy what a differnce. This was a risky thing to do so close to the race but it worked for me.
The other thing to mention is that I met up with a wonderful group of women called the Soul Sistas. They are a group of African American Women of all ages who participate in triathlons and bike races. They are so awesome.We (the soul sistas) took pictures the day before the race... I'll post when available.
So the day of the race..... Everybody in the house is excited and up. My kids and my nieces - who were visiting from NJ are all up and ready to root me on. I left early so that I could get ready.The goal was to meet me by the swim finish. This was alll pretty tricky because there were 40 waves of swimmers starting every 3 minutes. All I can say about the swim is that it felt much longer than 1/2 a mile. I kept focused and didn't get nervous. I focused on keeping my breathing relaxed. It worked ...and by the way I wasn't the last swimmer in my group YEAHHH. I don't know how it all worked out but as soon as I finished my swim, I saw them. Byron , Tyler, Paris, Ahlia and Ivy were all waiting there for me with the most beautiful handmade signs saying GO MOMMY, Go AUNTIE, I love you. It was so terrific. Once I saw them I was energized.... Now on to the bike.
The bike was the best part of the entire race. I love my bike and I love to fly down the road. The entire 14 miles of the race was closed to traffic. Our longest stretch was on the express lane of one of the largest highways. Imagine flying down a highway with nothing in your way (but other riders on your right). It was so amazing. I was going pretty fast but could have gone faster - but wanted to save my legs for the run.
Now the run... I hate running and I am really bad at it. I am slow and not terribly efficient. After biking hard for 40 minutes, your legs are really worked up. During the after bike run, your legs turn into "bricks". They are heavy and hard to move. If you push through , you can get over the feeling and get into a stride. Well I also felt pains in my knee. So instead of running the entire 3.2 miles I decided to walk run. In the end it was actually fine - but while doing it I was a little disappointed. Danskin is great because there are so many supporters on the way. Cheerleaders who are yelling "go for it" from their back porch. It was just what I needed. In fact I heard Destiny's Child Im a survivor , on my way and that was what I used in my head to keep me going.
So when I realize I am about 1/2 mile from the end, I start getting super excited and very emotional. It is all coming together now -- all the training, the visualization of actually crossing the finish line and my waiting family. I got on my cell phone to cal my husband, just to make sure he was at the finisth line. He cracked up that I called:)
When you come close to the finsih line, there are all these spectators lined up waiting for you. It is so great! I ran through a narrow entry to the wide finish line area. And there they were.. my family (My hubby, kids and neices) - with signs and smiles. When I crossed the finish line, my name was announced and the official put a medal around my neck. Well I just lost it and started crying. I could not believe that I had just completed a triathlon. I was officially a triathlete.