Bridge to 10k

I've blogged a lot in the past about my progress with the Couch to 5k running app.  I think it is such a great way for anyone that wishes they were a runner to become one.  It really takes you from the couch to running a 5k in about 9 weeks!  I’ve been comfortably running 3.5 miles for quite awhile now, so I figured it was time to step it up a bit.  I started the Bridge to 10k about 2 weeks ago.  What I want to do is master a 10k (6.4 miles) so that I can take on a 1/2 marathon.  It is something to work towards, and I know I can do it.  Really, the mental challenge is the most difficult; that, and finding the time to run long distances.  B210k takes you from running 15 minutes and walking 1 minute (repeat 3 times) in week 1 to running 60 minutes straight.  Sounds crazy, right?  Well, that is what I about B25k at first to, but it is totally obtainable!  Promise!


I’m no pro or anything, but I thought I’d share a few tips and tricks with you that I have picked up along the way to help to get you through those runs:

•  MUSIC!  I am a House music junkie, so I’ve got a few Pandora channels programmed to keep me movin.  Also, be sure to save the loudest volume setting for your last run of your workout.  Trust me on this one.  If you turn up your jams as you begin your last running stretch, it will give you that little extra oomph that you need.
• MAP OUT YOUR PATH.  Plan where you are going to run.  I found that if I just find my way as I run, I am more apt to cut my run short and just head back home.  I am most productive when I run on the trail that snakes through my neighborhood.  It’s long enough, the scenery is nice and always changing, there are no streets to cross, etc.  So if you are lucky enough to have a nice jogging trail near by, definitely use that. 
• BREATHE!  I hear most people complaining about trying to catch their breath as they run.  I discovered a nice breathing technique that works well for me.  Try, one slow breath in through your nose and two out through your mouth to the pace of your step.  Also, when your running app tells you to walk, use that time to deep breathe.  It helps prevent me from getting cramps. 
• SHOES!  One thing I love about running is that it is so low maintenance.  You literally only need a pair of good running shoes and you are ready to go!  No gym membership, no special equipment, no scheduled classes, just step out your front door and go!

• STRETCH.  I’ll do a little stretching before I run, but I like to do a little more after I am warmed up or at my half way point.  Also, be sure to stretch, stretch, stretch as you cool down!

Well, I hope I have inspired some of you to get movin!  It’s fun – yes, I actually find running as fun.  I never thought I’d say that! 

Injured

My big race was this Saturday!

 

But…..

 

I couldn’t go!

 

 

 

Earlier this week, I was running in preparation for my upcoming race, and pushed myself to go further than I ever had before.  I went 4.5 miles!!  After my run, I iced my knees like I usually do and I noticed my back felt sore.  I didn’t worry too much about it because I just ran a lot, but the pain continued to get worse all week!  Wearing heels to work definitely didn’t help either.  The pain in my lower back was excruciating!  I was really reconsidering participating in Saturday’s race.  On Thursday night I finally went to see a massage therapist.  She said my muscles were super tight and thinks I pulled one of my glute muscles.  Ouch!  The deep tissue massage was SO painful, but it did help ease the pain afterwards. 

The massage therapist advised me to sit this race out, and I knew that would be best for me as well.  I am so bummed I had to miss my race!  I was completely prepared for it!  It’s frustrating that my body failed me.

There’s always another race, so I’ll get over it.   I definitely don’t want to cause any more damage, so I’m going to try to take it easy.  I hope to pick up my Bridge to 10k training later this week and see how I feel.

Q&A and What’s Next?

I thought I’d take a moment to answer some questions I’ve received related to the running I’ve been doing lately…

What phone case do you use while running?

I’ve used this iPhone armband for the past couple years.  It’s worked well for walking, running, and bike riding.  When my phone’s not in it, I store my ear phones in the case and keep it in my car so it’s always with me.

What’s on my workout playlist?

It would be a lot to list out the hundreds of songs that I’ve got in my Workout Playlist, so I’ll just list a few of my must-haves.  I have quite the acetic music collection…

• Black Eyed Peas (Boom Boom Pow, Rockin To The Beat, Imma Be)
• Britney Spears (Boys, Me Against The Music, Gimme More, 3)
• Montel Jordan (This is How We Do It)
• Fergie (Fergalicious)
• Usher (Yeah!, OMG)
• The Crystal Method (Cherry Twist, Busy Child, High Roller)
• Sir Mix-A-Lot (Baby Got Back)
• Marky Mark (Good Vibrations)
• Beastie Boys (Body Movin’)
• Jay Z (I’ll Be, Empire State of Mind)
• EMF (Unbelievable)
• Milli Vanilli (Girl You Know It’s True, Blame it on the Rain)

I really attribute a lot of my running success to these songs.  They can keep me going even when my body wants me to stop.

Now that I’ve completed the Couch 2 5k exercise - Can I run a 5k?

Yes, I can actually!  It’s not easy, but I can definitely do it.  It takes me about 30 minutes to go the distance, and I’ve been doing it about 3 times a week.  My race is coming up in 2 weeks and my goal is to run it in 28 minutes. 

My motivators:

Traci, my SIL, was a big motivator for me.  She runs and bikes a lot and has even done a few triathlons!  She originally told me about C25k and I started my 5k training with her while we were on our family vacation this summer.

Another big motivator is my Boy BFF, Mike.  A few months ago he started running in the mornings.  I was inspired that he was waking up early to run on his own, so I followed suit!

Running and working out in general has also played a big role in my healing.  It feels good to focus on something other than missing my babies and/or having a baby.  Plus, it’s great to be fit and healthy!   

Who’s up for the challenge?

I’m so proud of Devon and Josh for both started Couch 2 5k this week!  I can’t wait to see the progress they make.  I know they will both do great!  Maybe in 9 weeks or so we can all do a 5k together?

What’s Next? 

After my race in 2 weeks, I am going to start my 10k training.  I just downloaded this app.  Ahhh.. a 10k sounds scary!  The app says it’s “specifically designed to bridge Couch 2 5k grads to run a 10k in just 6 weeks.”  We’ll see about that!

 

The first week assignment is a 10 minute run, walk for 1 minute, and repeat 4 times.  Not too bad…

 

Couch 2 5k – Week 9 Update

Well folks, I did it!  I made it though Couch 2 5k this week!  Week 9 consisted of 3 runs for 30 minutes each.  30 WHOLE minutes!  That’s still crazy to me that I can run for that long now. 

 

As a reward for graduating Couch 2 5k, I got myself some new fancy running shoes.  This time, instead of buying the cutest pair, I went for what was going to be best for me to run in.  I went to a new store in the mall that specializes in running.  They fitted me for a shoe, and performed a Gait Analysis with me running on the treadmill.   A high speed camera took pictures of my foot placement and form with each step I took.  It was really cool!  Overall, they told me I had good form, but my left ankle rolled inward slightly which can cause problems if left untreated.  Based on that, they recommended a shoe that gave me the most support around my heels and ankle area. 

After all that, I ended up with a pair of fancy breathable padded socks and these shoes – the Asics GT 2150.  Once I got home, I couldn’t wait to try them out, so headed out for a run.

My run was difficult today.  30 minutes is not easy, but I’m sure one day it will be, so I am going to keep at it.  No pain, no gain, right?!?

Couch 2 5k – Week 8 Update

This morning I started Week 8 of Couch 2 5k.  Week 8 is a 5 minute warm up walk, 28 minuets of running, and then a 5 minute cool-down.  Back when I first started trying to run, the thought of running 28 straight minuets was inconceivable!  Flash forward to today, and I am able to do it with not too much difficulty.  I am really proud of how far I’ve come!

I’ve been running about 4 days a week, and try to do it first thing in the morning.  If I get out of bed early enough, I run down trail that winds through my neighborhood.  Couch 2 5k tells me when I am at my halfway point.  When I hear that halfway point bell go off, I usually jump up and down and do a quick cheer because I made it that far and I know I can make it back!  I probably look like a big dork doing it, but I don’t care! 

I really enjoy running on the trail.  The scenery is so nice and I always see some type of wild animals.  To occupy myself on my run, I’ve named all the different areas of the trail.  There’s Alligator Pond (where I see Mr. Alligator chillin’ most times), Scary Bridge (the catwalk that takes you over a swampy-forest area), Sunshine Trail (a long stretch where the sun is always beating down on me), and Deer Valley (sometimes I see some deer prancing through there).  There are more named areas on the trail, but I won’t bore you with all the little details.

It was super humid and hot this morning.  85 degrees at 7:45am to be exact.  I’ve never been so sweaty and tired before in my life.  The best part about completing a run like this morning is, 1.) that I did it – I feel better about my whole day if I start out with a run, and 2.) I get to go home and make myself breakfast!  Breakfast is by far my favorite meal of the day, so this morning I whipped up a delicious breakfast sandwich.

• 1 Whole Wheat Bagel Thin     (110 cals)
• 1 Tbsp. Greek Olive Hummus   (35 cals)
• 2 scrambled eggs                  (140 cals)
• 1/8 c. shredded cheese           (35 cals)

 

Let me tell you – It was sooo good adding that hummus to the sandwich.  It really beats adding mayo, butter, or ketchup and it’s so much healthier!

Next week, I’ll be graduating from Couch 2 5k and then I’ll be starting on a new app that will bridge me from running a 5k to a 10k.  Eek… that sounds hard, but I look forward to starting the next challenge!

Get off the Couch!

To counterbalance all the eating we’ve been doing on our family vacation, my SIL Traci, and I went for a little jog Wednesday morning.  She turned me on to this most amazing app called Couch to 5k.

The Couch to 5k (aka: c25k) app will ease you into running a 5k in 9 weeks!  It is designed to be 3, 30 minute workouts a week, so it is easy to fit into your busy schedules.  It’s a really easy app to use too.  It integrates with the music you already have on your iPhone, iTouch, or Droid, so you can listen to it as you workout.  It tells you when to start walking, running, and when to turnaround at your half way point too.  All you have to do is get off the couch and get moving!

For our workout, Traci backed her training up to Week 1, Day 1 partly due to a recent calf muscle injury and because of the altitude here in Colorado.  It took us all a couple of days to just adjust to the 7,000 ft. altitude.  I was getting winded just walking up a flight of stairs!  

Each workout is timed, and it will alert you when you are at your halfway point.  It gives you a warm up period and a cool down time too.    You can record your workout history and update your results to Facebook (if you want it too).

Pretty cool, huh?  If you decide to give it a try, let me know what you think!  I can’t wait to start my real training once I return home to Florida!

“Try”- Athlete

I went with my friend Amy to her Triathlon Training group tonight.  They meet a couple times a week to swim, bike, or run in preparation for upcoming races.  A lot of the women that are a part of this group started off not being able to swim a lap or run a mile, and they are now completing marathons!  Amy has been asking me to go for some time now, but I always declined because I didn’t think I was up to the challenge.  I can barely swim the length of a pool without getting winded!  So, tonight I finally gave in and went.  I didn’t know what to expect, but I grabbed my running shoes and packed up my bike and went. 

When we got there and unloaded, I felt like I stuck out like a sore thumb!  All the girls that were a part of the group were decked out in their biker gear.  They had their fancy speed bikes, padded biker shorts, special shoes that attach to the bike pedals, fancy water bottles, and helmets!  I, on the other hand, had Josh’s mountain bike (my bike’s tires were completely flat), regular running shoes, a bottle of water but no bottle holder on my bike, no helmet; nothing fancy!  I just looked like a regular girl about to go on a cruise on her bicycle. 

                Them.

   Me – Well, that’s not me, it’s Pamela Anderson, but you get the idea of how out of place I felt!

     

As we hopped on our bikes, one of the leaders said very nonchalantly, “We’re just gonna bike 5 miles up, 5 miles back, and then we’ll do a quick run; 1 mile up, 1 mile back.  Okay!  Let’s go!”  Wait.  What?!?  I’m no math wiz, but 5 miles there and 5 miles back equals 10 miles, plus 2 more miles running equals a lot of exercise!  Without much hesitation, I began pedaling and away we all went!

Half way back on the bike portion, one of the leaders who was riding next to me realized that I didn’t have a helmet on.  She kind of freaked out about it and then called back to the other leader to point it out.  I felt like a freak show; the only one stupid enough to ride a bike without a helmet!  Oh, I am such a rule breaker! :)  Apparently, it’s the law to wear a helmet when riding a bike?  I wasn’t aware of that.  So anyway, we agreed that I wouldn’t ride anymore until I invest in a helmet. 

All in all, I felt really good about my workout and was able to keep up with everyone!  It was 100 degrees today with the heat index, so I was glad I was able to hang! 

Losing It

When I saw on Kelly’s Korner, that this week’s “Show Us Your Life” topic is weight loss tips and workout ideas, I immediately thought of Lose It!  Do you guys have this yet?  If you have an iPhone or iTouch you can download it for free.  It’s really easy to use and I recommend it for everyone...  People that want to lose weight, or just maintain their current weight, men, women, whoever! 

I don’t like to use the word “diet” because that sounds temporary to me.  The key to losing weight and keeping it off is to make those key lifestyle changes.  (Ha!  I sound like a commercial, but it’s true).  I already have a pretty healthy diet, so there weren’t any major things I needed to change in order to maintain my (almost) ideal weight.  For me, Lose It! has helped me manage my calorie intake so that I eat just the right amount for my size and activity level. 

I’m really staying true to the whole “Show Us Your Life” theme, and I’m going to show you my actual Lose It! log for this week…

 

 

This shows my “net” caloric intake each day.  That means that if you work out and burn 200 calories for example, you get those calories back to consume, if you want for that day.  It also totals up all your exercise and shows any weight changes for the week.

I try and budget calories and plan ahead when I want to indulge on something.  I also found a way to still enjoy the chocolate that I crave, so I keep mini dark chocolates in the freezer.  When I need some, I grab two and it satisfies my chocolate craving.   Two chocolates are only 90 calories, plus dark chocolate isn’t all that bad for you, so it’s a win win!

What workout and diet ideas do you have that are working for you?

random update

What's really tasty, only 200 calories, 22g protein, 5g fiber and only 2g fat??

(...Something Josh won't eat!)

A Boca Veggie Burger with a "thins" bun!!

I found these veggie burgers at Sam's and they are the best! Not quite as good as a real thick juicy burger, but still pretty tasty! And for the nutritional value - you can't go wrong! I've had this the past couple nights for dinner. I usually find something that I like, then eat it all the time, then I end up getting sick of it. It's a vicious cycle. Anyway, it's good and you should try it!

I had a little weight loss set back last week because of all the delicious 4th of July food around, and overall I've kind of plateaued. I hear that's normal, so I am just going to keep plugging away, and I will eventually get to my goal! I'm getting a little tired of measuring out my cereal each morning, and counting everything I eat, but it's the only way for me to be completely accountable for what I'm eating. I'm still trying to get to the gym more often, but overall I've increased my activity. How are you all doing?

This is my 100th post, and it's not even exciting! I've been in a blogging slump lately, so I'll just attach a few pictures I like...

Sisters watching TV together.

"It's a Romes" as Uncle Mike would say.

This cute bunch of kids (and their parent's of course) are coming to visit us later this month! I can't wait to see them all!!

week 5

Time for another Jog Blog update! This time, I have good news! Thanks to that iPhone app, I've really cracked down and started carefully tracking my calorie intake and calories burned, and it's working! I'm down 4 pounds! In order to get to my "ideal weight" I want to lose another 3 or so pounds, so in about 3 more weeks I will reach my goal! Once I get there, I will adjust my intake to then maintain my weight.

The great thing is that I haven't had to sacrifice anything. I've pretty much eaten what I want, but I've just been making smarter choices; cutting portions and excess cals where I can. It's that easy! I still budget for meals out (because they are always more cals that I eat at home) and deserts for special occasions. One thing that this has helped me to do is just incorporate something active into my day, everyday. Because let's just face it, I don't have time to go to the gym every day or go to Pilates, SO at a minimum, I'll go walk the dogs for 15 minutes, or something! It all helps!

The real calorie test is when you're traveling and you're forced to eat out! What I did is try to research what's fairly good for me at the restaurant that I'm going to, so that afterwards I don't get any surprises. Like finding out that a Blooming Onion is 1,100 cals! Not that I'd eat the entire thing, but still, those facts are good to know before you head out to eat.

I recently heard of an upcoming 13k/5k run at Universal Studios. It's a night run through the park. I plan to sign up for it. It's in October, so I'll have plenty of time to train for it. Any locals want to do this with me??

Seven and Romie don't look to excited, but I am! :)

week 3 - 4

Can you believe it's been 2 whole weeks since I last posted about my attempts at my Jog Blog? Now that we are settled into our new house, I am able to get onto a more regular workout schedule. I've been going to pilates twice a week, and going to the gym here and there. No real significant weight lost as of yet, but I am feeling a little better.

My friend LaurenB introduced me to a great iPhone app for tracking your calorie intake. I've tried many other ways to do this, but this is by far the easiest and most accurate! And, did I mention the app is FREE? Yep! I've never paid for an iPhone app before. I always download the free ones, but I would actually pay for this one! It's called Lose It. When you first download it, you enter in your weight, goal weight, and how aggressively you want to lose the weight. I have mine set at 1 pound per week, so it tells me that I'm allowed to eat about 1500 cals per day. Then, you enter in all the foods you eat at each meal, and record your exercise. The great thing is, when you exercise, you get the calories back that you burned and can eat if you need to without going over your daily allotment! It really has helped me realize what areas of my normal diet cost me the most calories and where I can make some cuts.

This is what I've entered in for the day. It records breakfast, lunch, dinner, and snacks. I still need to enter the glass of wine I have in front of me. It's not fair that wine counts towards your calories!

One nice thing about this app, is that it's really easy to search for foods that you've eaten. You can enter in custom foods, like a Lean Cuisine where you know all the nutrition facts, or you can just search for the item.

Overall, I eat healthy, I am just trying to trim down and lose those last stubborn 7 pounds. This view helps me to see what I've eaten, and how much I have to go for my daily budget. Since I worked out today, I am still under 534 cals! Successful day!

Download it and try it out. I'd like to hear what you think of it! Like I said - It's free, so if you have an iPhone or iTouch, you can get this!

One diet style that I will never conform too is a low-carb or no carb diet. To me, that is just crazy! I love my bread and pastas, plus I need that energy that it gives me. The other day at the grocery store, I found these new sandwich rolls that are called "thins". They are super thin, but still give you enough bread to make a sandwich. I first tried them with some homemade hamburgers one night. It was just enough bread, that I didn't feel like I was missing anything. They also make great sandwiches! They come in whole grain, so you get plenty of fiber, while it being only 100 cals per roll! Yay!

I don't mean to sound like a big commercial here, but these are just some cool things that I've come across lately that I wanted to share with you all! Enjoy! :)

week 2

I have to admit - I didn't have a very productive week of working out and jogging.  I could list out all my excuses, but I won't waste your time.  I ran twice this week, so I fell short of my goal.  Tomorrow is a new day and I will make sure I do better next week!  We will still all have 3 more weeks to meet our monthly goals... How did you all do?  Any new successes?  Anyone discover a new workout routine that really works for their schedule?

I hope you have a great weekend! :)

week 1

I'm so excited that I got some interest with my jogging idea!  I know a little friendly competition always helps motivate me... hence why I am in sales!  I've given this a lot of thought on how we can do this.  I thought about asking Josh to program something on our Green Family website, where you can log in and post your goals, and your daily or weekly activity, but that got kind of complicated.  So instead, just leave a comment on this post with your 1 month and 3 month fitness goals.  It can be anything.  If your goal is to lose 4 inches around your waist, then put that.  If you goal is to complete a marathon, put that.  You get the idea.  Next, also include in your comment how you are going to achieve your goal.  Like, jog 3 days a week, start Pilates, etc.  Then, weekly I will post my progress (eek, that's a lot of pressure), and you can post your progress on your blog or just comment on mine.  I'll label my weekly posts with my new "Jog Blog 09" header at the top.  Isn't that cute?  I had Josh make it for me.  I really need to learn Photoshop!  (Maybe that can be another goal on mine??) 

We'll publish our short term fitness goals, for all the blogger world to see. This way, everyone is accountable for their weekly progress.   How does that sound?

 

My Goals are:

1 month goal - Be able to run a 5k

3 month goal - Maintain my 5k run, and lose 5 pounds.

I plan to do this by running 4 days a week, going to Pilates once a week, while continuing to eating healthy.

Just to recap:

• On the comments section of this post, list your 1 month and 3 month fitness goals.
  
• Post how you are going to achieve your goal.
  
• Then, comment each Friday to my Jog Blog post with your weekly activity and if you've met your goal.

Grab the jog blog Button!

• <center><a href="http://relink.me/viffm4n" target="_blank"><img alt="jog blog 2009" src="http://dl.dropbox.com/u/4883702/miscblog/jogblog09_button.png" border='0'/></a></center>      

 

biggest loser

Do any of you watch The Biggest Loser?  Two weeks ago, the 4 remaining contestants had to run a marathon... all 26.2 miles of it!  What really inspired me is that Ron, currently the oldest and heaviest contestant, completed the marathon.  This guy has a ton of medical problems, and almost got sent to the hospital during the marathon, but he pressed on and made it to the finish line!  That got me thinking... if he can do it, then I can do it!  I am in no way shape or form a "runner", but I'm sure I can be trained to do it.  Well, maybe.  2.5 miles is my max distance to date, and that is tough!  Either way, The Biggest Loser is encouraging and makes me want to be better!

Besides running being painful, uncomfortable, and challenging, it's therapeutic for me.  I feel like I am leaving my pain behind; like I am running away from it.  I also spend the time thinking about my babies, and trying to be strong for them.  I want them to be proud of me, and I think they are.  All I need is my iPod BLASTING in my ears to keep me moving.  I will worry about my hearing later.  Right now it's all about losing my remaining baby weight, and being strong and healthy to keep on truckin'!

If anyone is interested and wants to start a little running challenge ~ just something fun and to keep us motivated ~ please let me know! 

 This could be us!  Wh0's in??