September 30, 2008

Workout: body weight circuit
Weight: 124.0

124.0??? Yea!

Changed up my routine and I'm feeling it now. Even right afterward my arms were very, very fatigued... it took a lot of effort to wash my hair because lifting my arms above my head felt uncomfortable - not painful, just a little uncomfortable and fatigued. It is 9:15pm and my back, arm and core muscles are sore. Good.

Here it was:
Power Push Ups: 3x15 (5 at 2&8, 5 at 4&10, 5 at 3&9)
Standing Chest Expansion: 3x10 (works back muscles)
2 arm swing: 3x15
Crab Crawl: 2 sets (10 steps forward, 10 steps backward, 5 left, 5 right)
Wide-Leg Plank w/ Jab: 3x10 (10 right, 10 left, 5 right, 5 left)
Clean & Press w/ DB: 3x10
Quad stretch w/ Biceps lift: 3x10
Single-leg Glute Lift: 2x10

I mixed and matched exercises that I've cut out of my Shape and Fitness magazines. I had a few more that I was going to try, but I had already done 40+ minutes. It was a good workout and I felt it had a cardio component as well. I took a 1 minute rest between each set of reps to catch my breath, but I was breathing heavy, sweating and my heartrate was elevated so that was a bonus.

I probably won't be doing the crab crawl again because I felt it required my arms to be twisted unnaturally and it kind of hurt in my inner elbow. Other than that, I think I just need some practice on some of the other ones to make them a little more effective. Good workout. Good workout.

September 29, 2008

Workout: running on the treadmill
Weight: 124.6

Lowest weight since getting pregnant with Georgia! Yea! I think right before I found out I was pregnant with her I had gotten to 123 so I'm really excited!

Ran on the treadmill this morning. I think my days of running outside are over until the spring. I just hate feeling cold like that. I'm getting less and less tolerant of cold.

I made a goal to run for 20 minutes straight without stopping. I made it and thought about running some more, but ultimately really, really wanted to stop! In hindsight, I should have kept going. Heartrate again was at 190 when I stopped.

I started at 5.6mph for the first 10 minutes and since that was getting increasingly more difficult to consider sustaining for another 10 minutes, I backed it down to 5.4 mph for the next 10 minutes. Wondering how it would be to start out at 5.4... I think I'm going to work on getting myself to running 30 minutes straight before I increase speed. My times are going to suck, but I think this is what I need to do in order to build some endurance. I'm going to increase my running by 1 minute each time and see how it goes.

I still need to sit down and refigure my weight training days - I'm considering all body weight exercises.

Goal: 115 by October 10

Workout: running on the treadmill
Weight: 125

Ran on the treadmill this morning because Dave had an early (for a Saturday) appointment and was running outside. Its too dark to run outside before 6:30 and I didn't want to start running after 7:00 so it was the treadmill for me, which was fine. I took an easy pace of 5.5 mph for most of the run... I still had a heartrate of 185 bpm so the slower pace doesn't make a difference in that regard (which means I have no reason to step it up to 5.6-5.8). Toward the end I increased to 5.6 and then 5.8 for the last 5 minutes. I stopped several times for this reason or that - not because I needed to, but I had to stop to say good morning to Georgia and tell her to go potty, had to stop to turn the volume up on the tv, had to stop to turn the fan on - those kinds of stops that turned into 30-60 second breaks. Other than that, though, I ran the whole time - no walking breaks (other than my 4:00 walking warmup)... so maybe 5.5 is better than 5.8.

I need to give up on this notion that I'm going to be an amazing runner right now. I need to start setting small goals for myself and reach them rather than thinking I can do it all at once. I'm afraid that as the season goes on my days of running outside may be over until spring. I'm sure I'll get out there several times yet, but they're coming to an end - its staying dark longer and I haven't quite figured out how to dress for running right now. I think I need to go out and buy a reflective vest or something so we can safely run in the dark.

I want to sit down this weekend and re-form my weight lifting routine and set some running goals.

I also have decided that I need to be content with my weight - I'm going to still work on it, but I am really good where I'm at right now - I look good, I feel good and people are noticing. I would love to lose an additional 5 - 10 pounds, but it isn't going to be fast at all because I'm simply unwilling to do the drastic measures that it would take to lose those pounds fast. I think that if I continue eating as well as I have been this month (continue my sugar fast) and continue working on hitting some running goals that the weight will eventually drop. I will be surprised if I am still at 125 by my birthday in April.

Hopefully by Sunday I will have a whole new "plan" outlined. Not really a plan, but goals and parameters.

Goal: 115 by October 10

Workout: short run 25:30
Weight: 125.4

I really should change my goal. There really is no way that that is going to happen. I think I have 3 weeks to lose 10 pounds. Nope.

Ran outside this morning. I know I started out too fast and could not keep the pace with the inclines and hills. I stopped a lot. I tried to get a slower pace going toward the middle and the end, but my heart rate was already elevated so any running - even slow - brought it right back up to the point of unsustainable. Its alright - I got outside and I did it, which was one mental barrier that had re-formed.

I looked back through my blog yesterday. I didn't read every single entry, but a few scattered here and there. I have improved a lot in the last year. I have improved a lot since July. I need to keep the focus on small improvements instead of expecting to be a fantastic runner within the next week. Stop getting discouraged and be proud of myself for being consistent and pushing myself to improve.

Goal: 115 by October 10

Workout: running on the treadmill
Weight: 125.4
3 miles: 32:55
total: 3.25miles

I really, really suck at running and I'm getting more and more discouraged every time. I don't know what to do about it. I need to get back to running outside - it doesn't seem as discouraging outside as it does inside. Not sure why that is. I was unable to go outside this morning because Dave had to leave really early. So tomorrow I will go. Even if I'm going to be cold. I will run outside.

Goal: 115 by October 10

Workout: weights
Weight: 125.4

Butterfly: 3x14 @ #5
reverse cybex row: 3x12 @ #6
Shoulder Press w/ DB: 3x14 @ 8lbs
Tricep Press Down: 3x14 @ #4
BB Curl: 3x14 @ 20lbs
squats: 200
planks: 2 @ 1:00 each

Lowered my weights a little bit and everything was more comfortable - not easier, not painless, just more comfortable. I think I've been pushing it too high too quickly to the point where performing the exercise was not comfortable and I was definitely losing form. I'll do this routine again on Friday and then hope to change everything up by next Tuesday - all new exercises since I've been doing these for a couple of months now.

Glad to see my weight back down to 125.4. Hopefully by the end of the week it will be a little lower. I don't know how I'm ever going to get past this plateau of sorts. I kicked it up a notch to get past the 126-128 plateau by cutting out sugar and actually cutting a couple of points every day. Not sure what I can do to bust through this one other than to increase my workout times and to cut way down on the weekend. I don't want to increase my workout times - I know a lot of people do 45-60 minutes of cardio every day and if I could run 9 minute miles, I would definitely do 45 minutes of cardio, but right now I'm at my limit with what keeps my attention and what I want to do. As for cutting down on the weekend - I have already. The only way to cut down would be to severely limit my life and I don't think I'm willing to do that right now. So maybe I need to just be content with where I'm at. I look good and I feel good. What does the number matter?

Goal: 115 by October 10

Workout: running on the treadmill - 3 miles = 33:15, 3.25mi total in 36:01
Weight: 126.6

I'm getting a little discouraged in regards to everything. I want to be a good runner so badly, but I feel like I'm totally incapable and never will be. There is no way that I can sustain running for 30 minutes at 180-190 beats per minute. Its not possible. So I stop and walk. I don't know how to get to the point where my heart rate is lower - how do I do that? I ran on the treadmill this morning partly because I didn't feel like being cold and partly because I was in the Screw It mood and decided to do the easier run rather than kill myself outside. Whatever. I don't know how to get better - I've been working so hard since July and I know I'm better than I was in July, but it seems that lately there is just no measurable improvement.

And my weight is discouraging me, too. I feel like I'll never break the 126 barrier. I got down last week, but today was back to 126.6. I should be excited because during the summer I was always around 128/129 on Monday mornings and today I was at 126.6. That should be encouraging, but it wasn't this morning. I don't think 115 is going to happen by October 10 for sure and I don't know if it ever will... and I'm not sure that I should. I bought some clothes for Mexico from Old Navy and I was able to buy XS skirts and S shirts. If I lose another 10 pounds I don't know where I"ll go from there. But I'm going to keep working at it. Hopefully I'll see lower weights this week and they'll stay consistently lower. I've been doing really well with my eating and having cut sugar out should have done something.

I gave blood on Saturday. Blood Pressure was 110/70 and pulse was 68. Both are really good. I'll get my cholesterol results today or tomorrow (nonfasting test and I ate eggs for dinner on Friday - dumb).

Goal: 115 by October 10

Workout: running - treadmill - 25:10
Weight: 125.2

Ran on the treadmill this morning because I overslept. I had wanted to do an easy run this morning, so 25:00 was good. I ran 2.25 miles in 25:10 - 4:00 at 4.0 and 21:00 at 5.6. I started out at 5.8, but then realized that I wanted to do an easy run and took it down by .2. I had a good pace and stride going and actually kind of enjoyed it the whole time. I didn't feel labored toward the end like I do when I run at 5.8. It was a good run and I was happy that I did it even though it was later than usual.

This is the first time that my weight has stayed consistently this low. It has gotten as low as 125.6 in the past but for only one day before going back up to 126's & 127's. I'm excited about this - I have hovered around 126/127 for most of the summer without putting any real effort into losing more. This is encouraging.

Goal: 115 by October 10

Workout: running - 35:30
Weight: 125.4

I broke the 126 barrier!!! I think I was down to 125.? on Sunday morning. And I was down to - wait for it - 124.8 yesterday morning. Holy cow was I excited! Giving up sugar has definitely been a good thing for me - doing so has given me more discipline in my diet than I realized it would. I'm very, very excited about this and hope to see the scale moving down evern more!

Ran outside today. On Monday I made it almost to the park before stopping to walk. Today I made it my goal to get to the park and I made it to the sidewalk bordering the opposite end of the park. I kept telling myself that I should run to the end of the running path, but ultimately the fact that I hit my goal won out and I stopped right where I had initially set out to stop. I'm still quite proud of myself. Tomorrow I will do an easier/shorter run and on Saturday I will try to go further yet.

I want so badly to be a good runner, I'm just not sure it will ever happen... my legs are short, I am naturally slightly heavy or bigger boned and Dave is convinced I have very small lungs. I am a better runner than I was a month ago. I ran better today than I did on Monday. A year from now I will probably laugh about all of this:) I will continue to work at it and set new small goals so that I continue to improve.

Goal: 115 by October 10

Workout: Running - 35:45
Weight: 127.4

I ran farther today without stopping to walk than I ever have before. I ran almost to the park. It was tough. I have such mental issues while running and I have to bust through them so I can run better. After I stopped for that break, I couldn't string together even a full song of running without stopping. Its mental, I know it is and I have to get over it. My legs were kind of tired this morning, too.

My weight was down to 125.2 yesterday morning and I was very excited about that! I went shopping for new khakis for our Albers picture in October and was able to buy a pair of size 6. I tried a bunch of size 8 jeans on and had the same issues as usual - gap at the waist. I have been doing really, really well this week and I didn't blow it too badly over the weekend. We had a Dykstra celebration on saturday. It was catered with fried chicken, italian beef, mostaciolli, salad and fruit. I had a small piece of chicken and didn't eat the skin, a small beef sandwich, some pasta, some salad and a bunch of fruit. And since I've given up sugar I didn't have to struggle with wanting a second piece of dessert (it looked really good:) or with feeling guilty over how many gum drops I was eating.

Yesterday Dave's parents were here all day for the Bears game. We had pizza, but I made myself a salad with a chicken breast instead. I had a couple of pieces of pizza for the taste, but didn't pig out. We went to Chili's for dinner and I had a salad there, too. So I don't think I did too bad. I didn't drink much water, though, which explains the higher weight this morning.

I'm feeling really good right now. I'm being disciplined, I'm losing, I'm getting fit. I'm doing well and enjoying it. It isn't a struggle and I'm not miserable. I'm happier this way. I feel better physically and emotionally. Its all good.

Goal: 115 by October 10

Workout: running - total 36:00; 3 miles in 32:42
Weight: 127.6

ran on the treadmill again this morning because Dave needed to run early in order to get to the office early.

walked 3:20 at 4.0mph
started running at 5.5mph and increased .1mph with each song until I was at 6.0. I ran at 6.0 for 2 songs (with a break to catch my breath between songs) and then backed it down to 5.7 for 1/2 a song and 5.5 for the rest and was done.

It was a tougher run than I thought it would be. I think I need a break and need to sleep in tomorrow. I'm looking forward to no alarm tomorrow morning. I've got to get back outside on Monday or I'm eventually going to get a mental block about running outside.

Have been doing really well this week with WW. Cutting out sugar has not been tough. I'm going to miss my ice cream this weekend, though. I should probably never eat ice cream again.

Looks like I've settled at 127.6 this week and I should consider not weighing myself again until Friday like I used to do. My lowest has been 126 - I really hope that I can get below that. I need to be good this weekend and not lose my momentum. Giving up sugar and Dave giving up alcohol will hopefully make that much easier.

Goal: 115 by October 10

Workout: Running - treadmill; 3 miles = 33:36, Total: 3.25 miles in 36:11
Weight: 128.2

Slowly but surely the weight is coming down. I don't know what I'll finally settle at this week, but it is nice to see lower numbers every day.

Last night was the final FFFFSN of the summer and I am glad - I need to be done with it and stop eating chips! I sat there and ate a bunch of chips and bean dip and hummus. I don't do that at home, but its in front of me and I'm enjoying the night and the people and the conversation and feeling free to partake. I no longer have that excuse. That makes me happy:)

Ran on the treadmill again today because it was wet/rainy outside. Ran at 5.8 mph and felt really, really good about it. Walked for 5 minutes at 3.8, ran for 20 minutes at 5.8, walked for 3 minutes at 4.0 and ran 6 minutes at 5.8. Felt good. I now enjoy running on the treadmill because I feel strong and fit while I'm doing it. I can get into a really good rhythm while running and I don't feel like I'm laboring so much. I think running outside has made me so much stronger and I'm going to continue to do that, but maybe I'll add a treadmill run once a week - perhaps on Thursdays.

Goal: 115 by October 10

Workout: Running - treadmill 36:15
Weight: 128.8

Ran 3 miles in 33:36 today, ran 3.23 miles in 36 minutes and 3.25 miles in 36:15. Walked at 3.8mph and ran at 5.7mph. I had to take a break in the middle to go to the bathroom, but other than that did really well. Heart rate was around 185 in the middle of it, though.

Weight yesterday was 132, so 128.8 doesn't look bad at all. I'm sure I've gaine a couple of pounds over the last 3 weeks. I didn't do bad at all at the cottage this weekend, but the previous 3 weeks in addition to a loose weekend was not a good combination. I'll be happy if I settle in at 128 or less. But 132 is definitely what I needed to see.

Gave up sugar for the month of September. Yesterday was day 1 (couldn't do a holiday as my first day). It wasn't bad at all, but the weekend will be tougher.

I did run over the weekend while in Michigan. On Saturday I ran by my mom and dad's and did alright. On Monday I ran at the cottage - there was a very steep hill that I ran up twice. It was tough and at both places I walked more than I would like, but oh well. I think I started too fast both times. I need to work on that.