Well I have continued with the running, which is fun and right now still holding steady around a 10 minute pace. There have been a few faster days, however not enough to say that my pace has REALLY improved, but I will keep working at it.
Friday I went and played sand volleyball with some friends. The rules were loosely based on the game. I hadn't played since high school and most on the court had never played, hence the loose rules. I can honestly say it was a blast and a good workout. Running in the sand provides some night resistance, though the running distance wasn't that great. I think we are going to get a few more games in before winter hits. Then once winter hits, we will be sledding every chance we get. And yes this totally qualifies as working out as the hike back up the huge sledding hill is quite the climb.
On Saturday, I did a ton of walking at a local festival. Though I didn't eat the healthiest, all the walking seemed to have balanced it out, as there was no weight change.
Wednesday, September 22, 2010
Tuesday, September 14, 2010
Update and future goals....
So the hamstring is healed.. the shin is still bruised from my lil mishap on vacation, however the effect on running is somewhat minimal.
I have started doing a week of shorter runs twice a day then a week of longer runs. Usually Saturday and Sunday I have off, but it depends on how many runs I get in for the week. On the shorter run weeks, I will run 20 minutes before work and 20 minutes after work. For now this is equating to about 2 miles. However I am working on speed and hoping this will increase slightly over time. On the longer run weeks, I run for 45 to 60 minutes after work. These runs are all over the place as far as distance. I haven't quite got the stamina or endurance in my legs to really make these runs consistent. But I am slowly working to getting better on that. Sometimes on the longer run weeks, I will take Wednesday off to recover. My ultimate goal is to be able to run the 5k in 26.5 minutes. That is roughly at a pace of 7 miles per hour. I am slowly working towards that. My one mile pace the other day was 8.37 minutes. So I still have a ways to go, but it makes a nice long term goal.
My friend is trying to convince me to run in the mini marathon (half marathon) in Indianapolis in May. He is saying he will run with me (however has yet to get serious about running). It interests me, however I am not sure my legs can actually hold up for that many miles. I am going to continue to run and see how much progress I can make in another month. Registration is not for awhile, so the decision is not needed right away. This would be a great goal, but I don't want to get too crazy either.
This cooler weather has really helped me with the running. I can breathe. After running two miles at a 10 minute per mile pace, it takes me just a minute to calm back to regular breathing. My resting heart rate (taken mid day) has been between 71 and 76. I still need to get a way to take it first thing in the morning. The heart rate monitor chest strap I ordered has been on back order, so I am still waiting on that. Once I get that, I will more accurately track my heart rate. I would love for my resting heart rate to be mid 60's. It will be a marked improvement and the low end of normal.
Well I think that is it for now. I will likely just update once a week or so. I am constantly changing/improving my workout schedule to what works and what will help me improve.
I have started doing a week of shorter runs twice a day then a week of longer runs. Usually Saturday and Sunday I have off, but it depends on how many runs I get in for the week. On the shorter run weeks, I will run 20 minutes before work and 20 minutes after work. For now this is equating to about 2 miles. However I am working on speed and hoping this will increase slightly over time. On the longer run weeks, I run for 45 to 60 minutes after work. These runs are all over the place as far as distance. I haven't quite got the stamina or endurance in my legs to really make these runs consistent. But I am slowly working to getting better on that. Sometimes on the longer run weeks, I will take Wednesday off to recover. My ultimate goal is to be able to run the 5k in 26.5 minutes. That is roughly at a pace of 7 miles per hour. I am slowly working towards that. My one mile pace the other day was 8.37 minutes. So I still have a ways to go, but it makes a nice long term goal.
My friend is trying to convince me to run in the mini marathon (half marathon) in Indianapolis in May. He is saying he will run with me (however has yet to get serious about running). It interests me, however I am not sure my legs can actually hold up for that many miles. I am going to continue to run and see how much progress I can make in another month. Registration is not for awhile, so the decision is not needed right away. This would be a great goal, but I don't want to get too crazy either.
This cooler weather has really helped me with the running. I can breathe. After running two miles at a 10 minute per mile pace, it takes me just a minute to calm back to regular breathing. My resting heart rate (taken mid day) has been between 71 and 76. I still need to get a way to take it first thing in the morning. The heart rate monitor chest strap I ordered has been on back order, so I am still waiting on that. Once I get that, I will more accurately track my heart rate. I would love for my resting heart rate to be mid 60's. It will be a marked improvement and the low end of normal.
Well I think that is it for now. I will likely just update once a week or so. I am constantly changing/improving my workout schedule to what works and what will help me improve.
Accomplishments...
From time to time I like to list the things I have accomplished so it keeps me motivated and going in the right direction.
~ I can now run 2 miles in 20 minutes. It used to be I could run the 10 minute per mile pace for 1 mile. Once I exceed that I was closer to the 11.5 minute pace overall. Well I am happy to report I can now hold the pace for 2 miles consistently. Now lets see if I can conquer the 3 mile mark.....
~ I now wear pants size 7/8. Wow...... I think that is summary enough. I started in Jan in Size 17's. I am thankful and fully motivated by this fact alone.
~My shirt size in juniors has went from an XL/XXL (depending on cut) to a M/L. I wouldn't say it is easier to find clothes though. It seems the smaller sizes get a lot skimpier.... I would never think of wearing half of the clothes....
~ Still weighing in at 143 lbs, however have continued to drop inches off my waist. Total weight lose is just over 40 pounds. I honestly think I have just about leveled off. At this point the "fat" I loose will turn to muscle and the scale may have a slight trend upward.
~ I can walk farther/faster during the 5 minute warm up walk than I could when I started in Jan. This is easy for me to gauge, because I run around town on the sidewalks. It used to take me right at 5 minutes to get to the sidewalks (my house is a bit out of the way, the sidewalks are not near there). Now the 5 minute mark has me well onto the sidewalks... actually right at a block farther. Not a lot, but better.
~ I have noticed an increase in stamina/energy. The other day I did two 4.5 miles runs, each taking just about an hour to complete. There was about 8 hours of rest between them. However this is a far cry from what I was able to do back in Jan. I have also noticed in chasing my nephew or my friends' kids, that I can keep up a heck of a lot better.
~ My resting heart rate taken mid day is 71 to 76 beats per minute. This is an improvement, so I gotta keep working at it to get it down a little more.
I think that is about it for now... I may add more later if I think of anything else...
~ I can now run 2 miles in 20 minutes. It used to be I could run the 10 minute per mile pace for 1 mile. Once I exceed that I was closer to the 11.5 minute pace overall. Well I am happy to report I can now hold the pace for 2 miles consistently. Now lets see if I can conquer the 3 mile mark.....
~ I now wear pants size 7/8. Wow...... I think that is summary enough. I started in Jan in Size 17's. I am thankful and fully motivated by this fact alone.
~My shirt size in juniors has went from an XL/XXL (depending on cut) to a M/L. I wouldn't say it is easier to find clothes though. It seems the smaller sizes get a lot skimpier.... I would never think of wearing half of the clothes....
~ Still weighing in at 143 lbs, however have continued to drop inches off my waist. Total weight lose is just over 40 pounds. I honestly think I have just about leveled off. At this point the "fat" I loose will turn to muscle and the scale may have a slight trend upward.
~ I can walk farther/faster during the 5 minute warm up walk than I could when I started in Jan. This is easy for me to gauge, because I run around town on the sidewalks. It used to take me right at 5 minutes to get to the sidewalks (my house is a bit out of the way, the sidewalks are not near there). Now the 5 minute mark has me well onto the sidewalks... actually right at a block farther. Not a lot, but better.
~ I have noticed an increase in stamina/energy. The other day I did two 4.5 miles runs, each taking just about an hour to complete. There was about 8 hours of rest between them. However this is a far cry from what I was able to do back in Jan. I have also noticed in chasing my nephew or my friends' kids, that I can keep up a heck of a lot better.
~ My resting heart rate taken mid day is 71 to 76 beats per minute. This is an improvement, so I gotta keep working at it to get it down a little more.
I think that is about it for now... I may add more later if I think of anything else...
Tuesday, September 7, 2010
Ugh time to get caught up... Recovery... vacation... treadmill.. weight loss... and a damn good time!!!
First I will apologize for not keeping up with the blog. I was checking in while I was rehabbing the hamstring, but then vacation hit and work got busy. So I neglected it. While rehabbing there wasn't much to write about and well it got away from me. So below is a quick recap of what has been going on.....
Recovery....
Well the hamstring was a pain in the butt to rehab. I did lots of walking, then light jogging with lots of walking mixed in, then straight jogging, then legit running. It took awhile, but I am pretty sure I am back to 100%. I just have to watch after I start to get winded or tired that I don't get a case of lazy legs. It seems to be the issue as I noticed pain when I was rehabbing at the point my legs got lazy. So when running I am paying more attention to my stride and landing.
Treadmill....
I finally caved and bought the Livestrong LS 9.9 treadmill. I LOVE this thing. Beats running out in the heat and humidity. The only thing I am still working on is getting used to setting a pace and holding it for an extended period of time. I have ran 10 minute miles, but my pace fluctuates and just averages out to a 10 minute mile. So I am working towards running at a pace for an extended period of time. Start slow and work my way up.
Vacation....
I just got back last week from a week in Colorado. Running out there is awesome. One morning I took off running and ran 45 minutes before I even looked at the clock and thought WTH where did time go. I was paced at about a 10.5 minute mile. So I was thrilled with the run. The air is crisp, no humidity, somewhat cool, so running was great. Besides running, I took in a baseball game, went on a ghost hunt, fed chipmunks out of the palm of my hand, and did a zip line tour of the canyons.
Weightloss....
I am totally stoked. I am now down to 142 and have toned up quite a bit. I just bought pants and they were a size 7/8. I can't remember the last time I was in a single digit let alone a 7/8.
Wellness at work....
So my company has this wellness thing. I did the survey last September. I was overweight, not really exercising, and just all around unhealthy. The wellness directive at the time was to speak to a life coach and set some goals to get the insurance discount (I do not have to accomplish the goals, just a few phone calls over the course of the year to actually get the discount). Well by the time the phone calls started I was already running and having a good ol' time with it. At the end of August, I had my last phone call. Then this morning had to take the survey for next year. I was shocked when I learned, I do not have to have phone calls or anything this year. My BMI is within the normal range, I exercise above their quota weekly, and my blood pressure is 91/62 with a resting pulse of 73 (this was taken mid day, however I had been sitting for several minutes at the time). This was all within their acceptable goal range, so I don't have to speak to a life coach next year. I just get the insurance discount... WOOT!!!!
So I am going to continue to run... on my treadmill or outside when weather allows, hopefully keep this blog up, and I think I am shooting for a 10k run in spring. Not totally sure, since I have yet to sign up for any races. Right now I want to just keep working towards dropping a few more pounds (I want to be at the lower end of the normal BMI reading...give myself a lil buffer area) and staying healthy.
***** Side note: I know the BMI isn't the greatest way to measure weight loss, it negates skeletal structure etc. However since our wellness program uses it as a method of measurement, I have been tracking it.
Recovery....
Well the hamstring was a pain in the butt to rehab. I did lots of walking, then light jogging with lots of walking mixed in, then straight jogging, then legit running. It took awhile, but I am pretty sure I am back to 100%. I just have to watch after I start to get winded or tired that I don't get a case of lazy legs. It seems to be the issue as I noticed pain when I was rehabbing at the point my legs got lazy. So when running I am paying more attention to my stride and landing.
Treadmill....
I finally caved and bought the Livestrong LS 9.9 treadmill. I LOVE this thing. Beats running out in the heat and humidity. The only thing I am still working on is getting used to setting a pace and holding it for an extended period of time. I have ran 10 minute miles, but my pace fluctuates and just averages out to a 10 minute mile. So I am working towards running at a pace for an extended period of time. Start slow and work my way up.
Vacation....
I just got back last week from a week in Colorado. Running out there is awesome. One morning I took off running and ran 45 minutes before I even looked at the clock and thought WTH where did time go. I was paced at about a 10.5 minute mile. So I was thrilled with the run. The air is crisp, no humidity, somewhat cool, so running was great. Besides running, I took in a baseball game, went on a ghost hunt, fed chipmunks out of the palm of my hand, and did a zip line tour of the canyons.
Weightloss....
I am totally stoked. I am now down to 142 and have toned up quite a bit. I just bought pants and they were a size 7/8. I can't remember the last time I was in a single digit let alone a 7/8.
Wellness at work....
So my company has this wellness thing. I did the survey last September. I was overweight, not really exercising, and just all around unhealthy. The wellness directive at the time was to speak to a life coach and set some goals to get the insurance discount (I do not have to accomplish the goals, just a few phone calls over the course of the year to actually get the discount). Well by the time the phone calls started I was already running and having a good ol' time with it. At the end of August, I had my last phone call. Then this morning had to take the survey for next year. I was shocked when I learned, I do not have to have phone calls or anything this year. My BMI is within the normal range, I exercise above their quota weekly, and my blood pressure is 91/62 with a resting pulse of 73 (this was taken mid day, however I had been sitting for several minutes at the time). This was all within their acceptable goal range, so I don't have to speak to a life coach next year. I just get the insurance discount... WOOT!!!!
So I am going to continue to run... on my treadmill or outside when weather allows, hopefully keep this blog up, and I think I am shooting for a 10k run in spring. Not totally sure, since I have yet to sign up for any races. Right now I want to just keep working towards dropping a few more pounds (I want to be at the lower end of the normal BMI reading...give myself a lil buffer area) and staying healthy.
***** Side note: I know the BMI isn't the greatest way to measure weight loss, it negates skeletal structure etc. However since our wellness program uses it as a method of measurement, I have been tracking it.
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