Today I woke up with the overwhelming need to write down a few very specific goals. I'm not sure what drove this need. Perhaps it was yesterday's ride and the realization that I need to be outside a lot more. I'm not sure. Anyway- I didn't write anything down yet but I did set a few mental goals. The first is that I want to run longer and faster each week. The second is that I will resist the chocolate jar at work. The 3rd is that I will do more weights more consistently and with purpose. The last few weeks have felt a little unstructured (vacation will do that) but I want to get more focused and purposeful with my workouts.
I've also been giving a lot of thought to my long term fitness goals. This idea of doing a 1/2 ironman in 2008 for my 40th birthday is quite seductive and I know in my heart that I can do it, but is that the right goal. On my girls trip last weekend, I mentioned that idea to one of my line sisters and she thought it was selfish. She wasn't directing the comment at me specifically - she just thought that women (especially moms/wives ) who work toward such goals are selfish. I guess one could say that. I have thought that at times too. (I'm sure hubby thinks that too). It is just so attractive and unbelievably awesome. What I know for sure is that I need a goal. I am totally motivated by goals - especially big ones that seem impossible for me. More to come on this -- I'm doing a bunch of soul searching and talking with my husband.
For this week - specifically for today - my goals were to run a 20 minutes at a 10 min mile pace (2 miles) and to lift weights focusing on abs and arms. I didn't go to the gym today because I have a super early meeting . Plus I was planning on being wiped out from my ride yesterday - but I wasn't . I ran in my basement gym (aka the inferno room) and managed to meet my goal- despite the sweltering heat. We are going to turn the heat off in a few days- since it will be warmer. I also did killer ab work ( Love CathE core max tape - the best Ab workout I've done) and squats. I did 5 ab exercises- 20 reps each for 3 rotations. Then I did 3x 20 reps of 3 different squat exercises. Finally I did biceps, shoulders and pushups.
My nutrition was killer --- burned 450 calories -- total consumed 1210 calories = 876 deficit.
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
Monday, April 30, 2007
Sunday, April 29, 2007
Nice way to spend a Sunday morning
It is 9:45 am and I'm trying to type despite the numbness in my right hand. I have absolutely no feeling in my fingers. I'm sure I'll feel better after a nice hot shower. I am also drinking a hot cup of coffee in an attempt to warm me up. I just finished a nice 30 mile bike ride around the lake near my house. The best thing about the ride was that I went with a friend from work. I am usually such a loner when I work out. At the gym - I am at one with my music and usually don't talk to anyone. In fact someone asked me if I would mind working out with them and I thought Hmm I don't know about that. I think I enjoyed working out by myself because I could really focus or maybe I'm really antisocial -- not sure.
Today was a day of growth because I really enjoyed riding with my friend . We did an average of 14.6 mph and at times got up to 30mph and we chatted the whole way. It was a blast . I would have never done this if my friend hadn't asked me. I would have done the same ride in total silence by myself.
The ride itself was a good workout - not too hilly but good headwind so nice resistance. I burned over 1000 calories (woo hoo). The only problem was that it was pretty cold . We left around 7:45 and it was 46 degrees. I didn't wear gloves or a headband but should have. By the time I got back home, my quads were fired up and my toes and hands were numb. Unfortunately no sun this morning - but on the plus side no rain. When it is sunny -it is a pretty ride . Especially when there is a clear view of the mountains. It is such a nice backdrop to the lake. I think I got my heartrate up to 75% on one of the hills. Not because it was a tough hill - more because I couldn't shift my bike properly. I need to take it back for a tune up. It would have been a problem on a big tough hill.
Anyway - it was a great way to spend a Sunday morning. We are now off to church and then we are going to the Tulip Festival. Let's pray for sun:)
Today was a day of growth because I really enjoyed riding with my friend . We did an average of 14.6 mph and at times got up to 30mph and we chatted the whole way. It was a blast . I would have never done this if my friend hadn't asked me. I would have done the same ride in total silence by myself.
The ride itself was a good workout - not too hilly but good headwind so nice resistance. I burned over 1000 calories (woo hoo). The only problem was that it was pretty cold . We left around 7:45 and it was 46 degrees. I didn't wear gloves or a headband but should have. By the time I got back home, my quads were fired up and my toes and hands were numb. Unfortunately no sun this morning - but on the plus side no rain. When it is sunny -it is a pretty ride . Especially when there is a clear view of the mountains. It is such a nice backdrop to the lake. I think I got my heartrate up to 75% on one of the hills. Not because it was a tough hill - more because I couldn't shift my bike properly. I need to take it back for a tune up. It would have been a problem on a big tough hill.
Anyway - it was a great way to spend a Sunday morning. We are now off to church and then we are going to the Tulip Festival. Let's pray for sun:)
Friday, April 27, 2007
Run swim Run
Two things I am grateful for today1) having braids and 2) living 7 minutes from work.
I arrived at the gym -prepared to swim and then bike. I decided that I would make today my endurance swim instead of cycling. When I think about my readiness for the June triathlon, I am most concerned about my swimming prep - since I've not been in the pool as much as I should have. Instead of going straight to the pool - I decided to warm up with a quick little run -- 10 minutes of slow jogging. I then made my way back to the locker room to change. On my way there I saw Iron Jessica . Always good to see her -- I feel like I am training for IM vicariously through her (well eh not really). My plan in the pool was to swim 20 laps plus a few drill laps here and there. Mission accomplished . But I realized that a) I'm very slow and b)I could use a private lesson to improve my technique. I need to master bilateral breathing (on both sides) and really using my long arms efficiently. So I booked a private lesson with the swim coach.
After my swim - I dashed upstairs and changed again for my run. I am really grateful that I have braids. It makes these quick transitions possible:) . I did a nice easy pace at 6.2mph for 2 miles. I then did a bit of weights. I then dashed out and headed back home to get dressed. Played with the kids and made at work in time for my 9am meeting with 15 minutes to spare. Really loving my 7 minute commute.
I arrived at the gym -prepared to swim and then bike. I decided that I would make today my endurance swim instead of cycling. When I think about my readiness for the June triathlon, I am most concerned about my swimming prep - since I've not been in the pool as much as I should have. Instead of going straight to the pool - I decided to warm up with a quick little run -- 10 minutes of slow jogging. I then made my way back to the locker room to change. On my way there I saw Iron Jessica . Always good to see her -- I feel like I am training for IM vicariously through her (well eh not really). My plan in the pool was to swim 20 laps plus a few drill laps here and there. Mission accomplished . But I realized that a) I'm very slow and b)I could use a private lesson to improve my technique. I need to master bilateral breathing (on both sides) and really using my long arms efficiently. So I booked a private lesson with the swim coach.
After my swim - I dashed upstairs and changed again for my run. I am really grateful that I have braids. It makes these quick transitions possible:) . I did a nice easy pace at 6.2mph for 2 miles. I then did a bit of weights. I then dashed out and headed back home to get dressed. Played with the kids and made at work in time for my 9am meeting with 15 minutes to spare. Really loving my 7 minute commute.
confession
I've tried to adhere to a clean diet- lean protein, veggies and whole grains. The truth is - most of the time my diet is clean...in public. Where I get in trouble is in private. Which is why is feel the need to confess. For the past month or so I've been sneaking chocolate. I say sneaking because a) it is not mine to take and b) I have not included it in my daily meal traking. On my way out of my office I pass a big jar of chocolate in my coworkers office. Sometimes I take three pieces , sometimes five and sometimes more. Never zero. Her selection ranges from hershey kisses to reese peanut butter cups. Yesterday was the first day I owned up to tracking it. Well 210 calories for 1 serving of 8 hershey kisses. There it is out... No more cheating. If it goes in my mouth it goes in my meal tracker.
Thursday, April 26, 2007
Get back on track
I am still recovering -from my jet lag. My body still thinks it is on East Coast time - so I am getting up at 3am and going back to sleep at 5:30. I was too tired to work out today - no little voice , just too tired. I need to get back on track because my 1st race is in 36 days. I need to beef it up and swim at least 3 times a week between now and my first race of the season. Tomorrow is a new day.
Subscribe to:
Posts (Atom)
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.
