Everything you ever needed to know

Monday, July 25, 2016

Weekly Results: 7/18-7/24

Exercise

  • Monday - My name is no
  • Tuesday - My sign is no
  • Wednesday - My number is no
  • Thursday - You need to let it go
  • Friday - 2 miles, intervals
  • Saturday - Zumba and arm weights (couple of leg weights too)
  • Sunday - 5 miles, 11:00/pace

Diet/Weight
My, "I should get back on track diet" hasn't been going very well. But we finally finished off the alcohol and desserts in my house. Here's hoping for better progress this week. I had bottomed out previously at 182.6. I weighed in at 191.0 this morning. That's what 4 weeks of eating all that you want and not exercising will do to you. Since much of that is bloat I'm hoping that about half of that comes off easily to show the real gain which I'm sure is at least 4-5 pounds.

This Week
  • Monday - Speed work. 3 miles (1/2 mile warm up and cool down and 3, 1/2 miles at 9:31 pace with walk/jog rest for 1/4 mile in between.)
  • Tuesday - Yoga, Abs, and elliptical
  • Wednesday - 3 miles (intervals) and Zumba
  • Thursday - Ultimate sculpt video and walk
  • Friday - 4 miles easy
  • Saturday - Zumba and weights
  • Sunday - 5 mile "long"run and ultimate sculpt video
I waited to type this post until after my work out this morning to make sure I actually got out there and did it. I've reworked my original 10K plan that I made a few weeks ago and most of my weeks should look like this up until the race. While I'm not aiming for a sub-60 anymore I would like to be as close to 66 minutes as I can (hopefully below). Yesterday I ran inside (33 boring laps) for my 5 mile easy run. I maintained an 11 minute pace without too much of an issue. There were no walking breaks at all. I know the 10K course is fairly flat so it will just depend on how hot it is that weekend. It can easily still be in the 90's for Labor Day here but sometimes we start to get a little relief. We'll just have to see how it goes. 

Last but not least. I tried TailWind - Raspberry Buzz today. I hated it. Really, really gross. I have one other packet in a different flavor but overall it's too sweet for me. I even tried watering it down a little and I still didn't like it. So I think I'll go back to Nuun and Gu Chomps.

Saturday, July 23, 2016

Me v. Me

I'm not completely at square one but I have taken a few steps back. At least mentally if nothing else. My only workouts this week were a 2 mile run on Friday and Zumba plus some weight lifting today (Saturday). Just starting both of those workouts required me to push myself hard. I'm feeling super lazy.

Then again.

It's not all a lack of will power. I'm slowly feeling a bit better with the change in my thyroid meds but the funk you feel when those levels are off is real. Fatigue, depression, metabolism slow down - all are real jerks to deal with.


Then right as I'm climbing out of that pit my body hits me with major sinus congestion and an UTI.


But with the workouts yesterday and today I know that I can get back into the grove again. It's just a matter of getting myself out the door each day until the joy/need to do it feelings come back. Both of the workouts were great, the run went far better than I thought it would and it felt good to concentrate on weights again - it was just getting myself mentally ready to start them. At some point hopefully I will get my diet back under control as well. I know I've written a similar version of this same post for the last three weeks but July is just turning out not to be a great training month.


With that being said, I've changed my 10K goals. There's no way, with only 6 weeks left, that I'll get enough "omph" back in me to get a sub-60 this time around. And that's ok. My real long term goal is not to get certain times in races but rather to just stay active. Heat indexes have been in the 100's here this week (same as many other areas under this heat dome) so I did my run yesterday inside on the indoor track.  Less boring than the treadmill but still not something that's ideal for runs longer than 2-3 miles. However I'd rather be bored than try to run when it's 90 something and humid outside.

I'll run on Sunday (probably indoors again since I won't be able to work out until the afternoon) and then starting on Monday my schedule looks a little better to get back to a couple of the classes I really enjoy. Or I could employ an evil clown as my next personal trainer if I don't pull things together this week.




Wednesday, July 20, 2016

Finish line

A cautionary tale of looking for yourself in the Facebook photos of the recent Doughboy Challenge 5k.

Here she comes folks. That green blur in the background. Looking good. Oh wait - a kid is beating her. Then again, probably lots of kids beat her.

Oh wait, maybe not so good. Looks like she's in pain. Looks like she's thinking, "I hate running - I hate running so much. I think I'm going to die."

She tries to smile for the camera but it doesn't work. She can't control her facial muscles. In reflection she spends way to much time looking at her thighs and thinking critical thoughts. But at least she matches the race cones!

Tuesday, July 19, 2016

4 on the 4th - Race Recap

More on my current state in a later post but first let's catch up a little bit.

A billion years ago it was the 4th of July (or at least that's how it feels in my head). I had signed up for a 4 mile fun run that benefits a local charity called A Solider's Child Foundation. This group helps children who's parent(s) have died while in active duty with the military. They sponsor camps, scholarships, Christmas and birthday gifts to name a few. I had first heard of this race last summer but didn't feel up to trying to go 4 miles in the heat at that point in my fitness journey.

My patriotic crew.
So this year I signed up for it but didn't plan to "race" it. It was really hot and miserable that morning so not "racing" ended up being a great plan. This race is held less than a mile from my house so I didn't get there super early. In fact, I was down to the wire on actually crossing the start line on time but it all turned out well. My family came to watch and play on some of the bounce houses and such while I was running so I actually have some pictures and a video.


While I didn't "race" this course I did want to try and stick with at least 11 minute miles. My first mile was good. I felt energetic and happy to be running for a good cause. I had loaded my playlist with movie theme songs which is one of my new favorite things to run along to. Then I looked at my watch and saw I was over 11 minutes and still hadn't hit the first mile. Suddenly I was exhausted so I walked for the first time. And good Lord it was so hot and humid. Finally hit one mile around 12 minutes and just couldn't understand it. So I thought, "I think mile 1 was marked wrong."

When I hit mile 2 earlier than expected my suspicions were proven correct. After that first walking break I switched into my run 4/walk 1 minute intervals. This worked out well for the remainder of the race. It just got hotter and more awful but I finished up with 11:01 splits so I was happy at the end even though the middle part was pretty rough.


It was a great start to the 4th and also helped me feel better about the amount of food and drink I consumed later. This of course, started my downward diet spiral but at the time two or three margaritas didn't seem like a bad choice...

video

Thursday, July 14, 2016

Excuse me while I finish eating this donut...

Fact of life: Eating and drinking all you want while also not exercising will cause weight gain.

Just in case you were confused about that and needed to know.

Vacation time is over and there was no exercising while I was gone. But there was lots and lots of eating and wine drinking. Oh well - such is life. This next few days will still be a bit off schedule as my husband is out of town and I have to adjust my work schedule to drop the kids off at camp which means no exercise classes because I'm working through lunch and such. But I'm determined to get some workouts in at home and to reset my diet.

So starting tomorrow it's like going back to June of last year where calories are low and sugar is mostly eliminated. At least for a couple of weeks. It's crazy how just gaining a few pounds back makes me mentally feel like I'm at square one again. I know I'm not but the mental game is hard.

Another fact of life is that I'm still dealing with TSH levels that are adjusting themselves. Got my blood work back last week and those levels are high so that helps to explain the fatigue of the last month or so. So we're adjusting my meds and I hope to feel more perky in the next couple of weeks.

My other blood work is great. No issues with cholesterol or anything else. Lord if I didn't have thyroid issues and could lose another 20 pounds I'd be a perfect human specimen who wouldn't have to deal with health coaching calls. But alas, I like to eat - a lot.

Monday, July 4, 2016

Weekly Results: 6/26-7/3

Well, this will be easy.

Exercise:
Tuesday: Yoga
Friday: TRX class
Saturday: Zumba
Sunday: Ultimate Sculpt video

Diet and Weight:
Still haven't checked in with the scale.  Food: too much

This Weeks Schedule:

  • Monday: 4 on the 4th - 4 mile race (will probably run/walk it), only aiming for under 45 minutes.
  • Tuesday: Yoga and elliptical plus weights
  • Wednesday: Zumba
  • Thursday: Riding in a car the whole damn day
  • Friday-Sunday: walk or run if I can fit it into my schedule
I do have certain workouts penciled in for this weekend but we're taking another trip further into the deep south and we'll be pretty busy with family. Prior experience tells me I probably will skip most of the weekend's workouts. Might be quiet on the blog as well but I'll do a race post even thought I'm not actually racing it.

My annual physical is on Wednesday so I'm looking forward to seeing what my blood work shows and getting further down on the BMI scale for my official health records.


Sunday, July 3, 2016

TRX Class

Image taken from Google images - originally from leanitup.com
So if you don't know what TRX is don't worry - I had no idea either until a month or so ago. But then again, I don't keep up with all the trends in exercise classes. I'm sure this thing has been around forever.

But anyway - it's a suspension trainer. This is from the official TRX website:

"Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises."



Our gym now has one of these and they've offered the class on Tuesdays and Thursdays but it conflicts with my spin class. Then when the instructor for Friday's Kettle Fit fell through they started to offer a Friday option for TRX and I finally got a chance to try it out this last Friday (yes, I actually exercised once last week - yay me!).

There were only 5 of us in class so everyone had plenty of room. The instructor focused on plank type of moves. 

  1. Put your feet in the stirrups and hold an elbow plank. Saw back and forth if your able. Pike up and down if you're able.
  2. Some type of oblique pull. You stand sideways to the machine, hold the ropes straight in front of you and lean to the side. I can't find an example after a quick search online to help explain it better.
  3. Side plank with feet in the stirrups again.
  4. Weighted rope swings with squats.
  5. Plank (off of the machine) and you moved a weight from left to right with your right arm and then right to left with your left arm.
  6. Some type of ax swing like move.
Each exercise lasted a minute and we repeated the circuit twice. It was a decent workout. I felt like I did pretty well in it. The abs class I've been doing has definitely made improvements in my core strength. The second round was much harder for me to hold form. I was sweating and tired at the end. But the true result was the core soreness I felt on Saturday - it let me know that it actually did something.

So I liked the class. I'd be interested in learning a lot of the other moves - seems to be loads of possibilities. The problem is my schedule as I won't be available for any other Friday lunch workout through the rest of the month and I hate to give up spin. So we'll see. I'll get to it again but it can't yet be a part of my normal rotation.

Friday, July 1, 2016

On to the next thing

This week is quickly turning into a recovery week because I keep skipping workouts. I keep telling myself that I must need it. Justification is pretty easy for me.

Zumba night on Wednesday didn't happen because the kids wanted to have friends over and so we had a lovely evening of being neighborly instead of sweating a lot. I also snacked a lot.

Anyway, even though I'm only a couple days into being both a sloth and a glutton I start to think the whole thing is going downhill and I put on my fat pants and grab another fun size bag of Skittles.

But all is not lost! I have plans and races on my calendar. And a silly little goal to get a sub 60 minute 10K. I did the pace calculator thing and figured out that means 9:38 splits. Considering that 9:58 splits almost killed me last weekend for the 5k this is a goal that will need a lot of work. But I have 9 weeks until Labor Day weekend to figure something out (I'm just ignoring this week - I'll get what I can get and move on).

So out came my worksheet and I planned out mileage and running workouts for the next 9 weeks. I did this for the 10 mile race too and somewhat kept to the schedule. I like making plans more than actually keeping them. But it's important to at least try and make a plan if you have a specific goal right? I assume that's what real sporty people do.

The first 3 weeks of the 9 have some planning obstacles but I've tried to work around those other obligations. Also, my regular exercise classes might not be offered between 8/8 and 8/22 so I haven't penciled in all the various classes I enjoy beyond Zumba which is done outside of the University and therefore not based on the semester's class schedule.


Speed work paces will look more like tempo runs but I think it will work for me. I will have 3 pace levels as indicated on the bottom. I'll probably go in 1/4 miles at the goal pace and recover for 1/10 of a mile - and of course a warm up/cool down section as well. Currently I plan to stick with the treadmill for speed work because I need to learn consistency and make it longer at a faster pace rather than going faster than I mean to and then crashing.

Some days will have both running and strength training - some days where I have "cross" might end up just as rest days. And there's a high likelihood that I'll skip a good number of these planned workouts. But it seems to work out on paper (much like our family budget and yet...)