C3W7D43

Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008

Workout: C25k
distance: 4.00 miles
time: 51:42
Program: w1/4mi, J1/4mi, w1/8mi, J1/2mi - repeated 3 1/2 times

Running was actually really good today. I felt great while I was running and I feel good now. I think it was really good that I went back to the C25k and started over - mentally I needed it. Physically, too, I think.

I weighed myself and did BF this morning, but I'm going to wait to take final numbers until tomorrow. I will also do pictures tomorrow - I want to give myself a day to rehydrate after a loooong weekend of not drinking nearly enough water. I really need to get better about that.

I did okay this weekend in terms of eating. I didn't stay totally clean, but I definitely did not overindulge or have an all out feast. The worst of it was probably Saturday night - Dave and I went out for Chinese and then shared a Cookie Monster at Cheddar's afterward. Other than that, though, I didn't do too badly considering how long the weekend was.

We bought a new home gym yesterday. I saw an ad in the Sunday Tribune for one at MC Sports - normally $1500 on sale for $500 on Sunday and Monday. We flew over there and checked it out. We debated between the one we ended up getting and a smith machine for a while. I think we both wanted the smith machine, but ultimately chose this one because it has an assisted squat station, which I desperately need for my back. It also has an electronic personal trainer and we can do calf raises on the squat station. I'm very, very excited about it and I know Dave is too. This is holding us off from having to join a gym for a long time, I think. And it was only $500 - huge steal! We're having someone assemble it for us so we have to wait for that, but hopefully by next week we'll have it all ready to go.

C3W6D36

Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008

Workout: Couch to 5k - week 3
3 miles: 39 minutes and something - forgot to pay attention
time: 53:00
distance: 4.014
speeds: 3.8/3.9/5.3/5.5
program: Jog 90seconds, walk 90 seconds, Run 3 minutes, Walk 3 minutes

I started the C25k again this morning. I started at week 3 so that I would end the training at the same time that I end this challenge. It definitely felt way too easy, but I need it, I think - mentally and perhaps physically.

Weight this morning: 132.2. Still hovering around 132, although every week when I weigh myself on Tuesday I weigh somewhere between 130 and 131 - I think its the water. I tried to drink a ton of water yesterday - and I did - but I didn't drink any water on Saturday and I had some alcohol on Saturday evening at the Jones party so I was even more behind the eight ball yesterday in terms of water.

BF this morning: 21.5% I believe. The most consistent reading I got on the calipers was 10.5mm. Its hard to believe that I've lost less than 2 pounds but I've lost 2 or 3% body fat. I'm right on track for my goal of 6% for this challenge - I hope the weight catches up. My goal is to be 125 by the end of the challenge, but it doesn't seem like I'll be any less than 132:)

I need to step it up and get back to my strict meal times and eating and planning. I could feel that last week I was slipping a bit and I definitely slipped a bit over the weekend - not in terms of eating horribly. I ate really well this weekend, however, I have it in the back of my mind all day that I'm going to have a free meal at night so I don't want to overindulge calorie-wise and end up skipping a meal or two throughout the day. I need to stop doing that and continue with my clean eating menu/meal times and not go overboard on that free meal.

I also slacked a bit on working out last week - I missed one cardio workout and I did tae bo instead of running on Friday morning. Not a horrible thing, but not what my expectations are either. I need to step it up. I'm almost halfway done with this challenge, I can't taper off toward the end.

One week from today I take pictures!

This afternoon I will do quads/hams.

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One leg extentions: 12, 12, 10 @ 45lbs / each leg
BB Step Ups: 3x12 @ 67lbs / leg
BB Walking Lunges: 3x18 @ 67lbs / leg
Stiff Leg Deadlifts: 3x12 @ 67lbs
Lying Hamstring Curls: 12, 10, 8 @ 48lbs

C3W5D29

Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008

Workout: Running
3 miles: 37:00
Distance: 4.011
Time: 50:00
Speeds: 3.7/5.1(20:00)/5.2/3.8

So much to write about this morning... I tried to ease up on my run this morning and go more for endurance than speed. I ran for 20:00 straight at 5.1 mph and my heartrate was at 195bpm. I actually think that 5.1 is harder than 5.2 because it is too slow of a pace. When I increased the speed to 5.2 it felt much more comfortable. I ran 5.2 for 10 minutes and my heart rate was around 185bpm, so I think it is a better pace for me. I'm going to continue to work on endurance until I am comfortably running 3 miles straight - keyword being comfortablly. At that point I will try to start shaving time off.

I took a small break at the end of last week - it wasn't planned it just happened. Friday morning I woke up and my body was sooooo tired so I did yoga instead of running. In the afternoon I was feeling lonely and sad and ended up crying and watching tv in my bed instead of lifting weights. Saturday morning I was going to do cardio and lift, but I woke up with cramps and stayed in bed instead. But I did walk all afternoon at a craft show with my mother-in-law... I think it was good to take the break as my body feels rested and ready for the week. I didn't do too badly in terms of eating over the weekend. I didn't get as many meals in as I should have, but I did have my two free meals - pizza & salad on Saturday night & soup & salad on Sunday night.

I weighed and measured this morning. I was prepared for a bad weight this morning due to TOM (started Saturday) and water retention from the weekend (although I did drink more water yesterday than I normally do on Sunday). My weight was 132.8 - up .8 from last week. I'm okay with it. I may weigh myself tomorrow out of curiosity, but I recorded 132.8. I also tried measuring BF, but I still get such inconsistent readings - I'm going to do it again before I take a shower.

I'm really excited, though, because my measurements ROCK! I'm so excited about them! I think I've lost more in measurements in the past 4 weeks than I did in the previous 24 - lets check:

Site . . . . . 4/2/07 . . . . . 10/15/07 . . . . . 11/12/07
Weight . . . .135.4 . . . . . . . .133.6 . . . . . . . . 132.8
Waist . . . . . .32" . . . . . . . . . 31 1/8" . . . . . . 30 1/2"
Bicep . . . . . 12 3/4" . . . . . . 12 1/2" . . . . . . 12 3/8"
Bum . . . . . 37 3/4" . . . . . . .36 5/8" . . . . . . 35 15/16"
Thigh . . . . . 23" . . . . . . . . . 23 7/8" . . . . . . 23 1/4" (I don't think that first one was at the same spot)


This definitely gives me the motivation to keep doing what I'm doing and to get back to the stricter eating schedule and to keep my weekends under control. I cannot believe the difference in measurements even with such a little change in scale weight!

I will do quads and hams this afternoon and if I'm ambitious I will try to do shoulders/abs. It is Veterans Day and the girls are off of school so it might not be so easy to get the work out in this afternoon.... or it may be easier to get it all in. I will get it in some time today, though.

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One leg extensions: 3x12 @ 42lbs
BB Step Ups: 3x12 @ 65lbs
BB Walking Lunges: 3x18 @ 65lbs
Stiff Leg Deadlift: 3x12 @ 65lbs
Lying hamstring curl: 12, 9, 8 @ 48 lbs

Shoulders:
Upright Row: 12, 11, 9 @ 46lbs
BB Press: 12, 12, 9 @ 35lbs
Front Raise: 12, 10, 8 @ 15lbs

C3W4D22

Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008

Workout: Running
3 miles: 34:58
distance: 4.191 miles
Time: 50:00
Speeds: 3.8/5.2/5.3/5.5

My run was good this morning. I ran 2 miles straight - starting at 5.2 then increased to 5.3 at the 1 mile mark. I ran the last 3/4 mile (of the 3 miles) at 5.5 in order to come in under my previous time. I'm going to stick with running the 2 miles straight this week and increase it next week to 2.25 miles and go that route. I've got the mental wall for the 30 minutes and I just want to comfortably run 2 miles before going all out for the 30 minutes again.

I didn't do so great over the weekend in terms of eating. I didn't gorge myself, but I really didn't eat very clean for the most part. I didn't eat a whole lot, so I think my calories were probably in check, but I didn't pay much attention. I also didn't drink much water. We ate lunch over at Doug & Jenny's (I made lasagna) and then had small group in the evening - I have a tough time when I'm not at home... I don't think I did too bad, just a few too many pieces of halloween candy (considering I haven't had any candy bars during the week, I'm okay with the couple I had yesterday).

Next weekend will be another tough one - Dave's parents are going to be in town for Georgia's birthday. His mom and I are going to try to go to a craft show and then we're all going to the circus at night. We're going to have so much fun - I'm really, really excited about it. However, its going to be tough to eat clean and to eat on time. Sunday is going to be me at church with the girls by myself and then everyone over for lunch and the Bears game. I would guess that there may be a pizza involved - it won't be terribly difficult for me to turn that down as long as I'm at my house with my options. I also have to figure out a time to go grocery shopping over the weekend...

This week I'm going to read up on carb cycling and start planning my low and high days for that. I'm eager to see how this works and if I am as satisfied with my re-feed days as my teammates are. Its going to take some extra planning for me so that I can grocery shop properly.

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One leg extensions: 3x12 @ 40lbs (each leg)
Barbell Step Ups: 3x12/leg @ 62lbs
Walking Lunges: 3x18/leg @ 62lbs
Stiff Leg Deadlifts: 3x12 @ 62lbs
Hamstring Curls: 48lbs: 12, 8, 7

C3W3D15

Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008

Workout: treadmill
3 miles: 35:28
distance: 4.122
time: 50:00

Had a good day off from working out and 2 good free meals over the weekend. Saturday night we went to Carson's for ribs with my family. I had salad, 1/2 slab ribs, 3/4 of a boneless porkchop and some dessert and I didn't feel like I overate. Perhaps because I laid off of the bread before dinner came. I had one small slice of bread with some butter - everyone else was eating a ton of bread and felt horrible after dinner. I felt fine - in fact, I felt like I could have eaten again when we got home.

Yesterday I didn't get all of my meals in or eat at the proper times due to what was going on during the day, but I still ate very clean. We went to the Berg's for small group social/dinner and I had a free meal there - one hamburger, some salad, potato salad and a slice of my pumpkin spice cake with maple frosting and a rice krispie treat. Again I didn't feel overful and was just satisfied. I don't feel at all guilty about anything that I ate. I also had a bowl of cinnamon toast crunch before bed and it was yummy:)

Weighed myself this morning: 132.2. Thats a 1.6lb loss this week. I also took my BF measurement, but I have to redo it - I have a hard time believing that I lost almost 2 full points in one week, so I'm going to check again before I get in the shower.

I feel like I finally found a way to make this a lifestyle and not overdo it on the weekends. Two free meals vs. a whole free day really is much better for me - mentally as much or moreso than just calorically. I'm going to start looking at carb cycling this week - trying to gear up and plan for it. I won't start carb cycling until after week 4 - so two weeks from now, but I want to have a good plan in place with good menu ideas and grocery lists.

This afternoon I will be lifting quads/hams - ugh!

C3W2D8

Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008

Workout: Treadmill
3 miles: 35:36
total distance: 4.109
total time: 50:00

I ran 26 minutes straight, which is a little over 2 miles. It was almost torturous:) I have been having sinus problems for the last week and spend as much as 20 minutes before running just trying to clear them. Today I didn't do that great of a job because they were dry and I wanted a drink so badly - making the run torturous. I wanted to cave in around 10 minutes, but knew I had done 20 minutes last week so I flipped the switch and kept going. I had to keep flipping that switch for the last 8-10 minutes almost every minute. I did it!

I also took 9 seconds off of my previous 3 mile time by increasing my speed during my warm up 1/4 mile and increasing my running speed for the last 1/4 mile. I have to take 2:36 off of my 3 mile time to hit my goal by January 6 - I definitely think that is do-able.

I ate clean over the weekend with the exception of two free meals. We had pizza and Corner Bakery salads on Saturday after church and I helped Dave eat a molten lava cake (which needed some ice cream). Sunday morning we had pancakes and a donut. I'm proud of how well I ate over the weekend especially considering I was painting Dave's office all weekend and had to bring meals with me. I can definitely do this every weekend.

Weight check and BF% measurement:
Weight: 133.6 - same as last week/beginning weight
BF%: 22.92% - almost a whole 1% less than beginning

This afternoon I will be lifting quads & hams - I intentionally put them on Monday to get them out of the way:)

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Quads -
one leg extension: 3x12 @30lbs
DB step ups: 3x12/leg @ 25lbs (each hand)
DB walking lunges: 3x12/leg @ 25lbs (each hand)
deadlifts: 3x12 @ 45lbs
hamstring curls: 45lbs - 12/12/9

C3W1D1

Challenge 3 - BFFM
Beginning Date: October 15, 2007
Ending Date: January 6, 2008

Workout: treadmill
3 miles: 36:16
total distance: 4.023
total time: 50:00
speeds: 3.7 / 5.2

Running felt good this morning. My sinuses were shot when I woke up so I spent some time trying to clear them before heading downstairs (blew my nose, did the netti pot). I didn't even notice while I was running, so that was a good thing.

I RAN A WHOLE MILE WITHOUT STOPPING!! First time I've done that in a loooong time. I think I probably could have - and should have - gone longer. After I stop once I struggle to get back into a rhythem and run for any significant amount of time without stopping for a water break.

I will lift weights this afternoon - Quads & Hams - and come back to post weights and reps.

I'm really looking forward to this challenge.

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Weights - Quads / Hams

Step Ups - 3x12 @ 44lbs
One Leg Extensions - 3x12 @30lbs
Walking Lunges - 3x12 @ 44lbs
Deadlifts - 3x12 @ 35lbs
Lying hamstring curls - 12, 9, 9 @45lbs

Obviously I need to increase the weights on 4/5 of the exercises. With the deadlifts I need to make sure my weight is on my toes, not on my heels. Thinking I should think about doing leg extensions first - tire out my quads before doing the compoud exercises.