W4D1 again ...

So after work last night, the weather had cleared so I set out to conquer W4D1. I was a little nervous, as I typically have more issues with breathing later in the afternoon than I do in the morning. All the grass cutting isn't exactly helping either.

I covered 2.5 miles total. I was slightly disappointed with this. I really wanted to break into the 3 mile range. However I did get held up several times on my run. Kids playing on the sidewalk, cars not stopping at stop signs and yielding to pedestrians, and there was a firetruck along my route... So it was an eventful run, but I was all over the place dodging obstacles. I think now that I am running longer distances (though with some walking involved), I will start to head out of town instead of the sidewalks in town.

The run in and of itself was actually good. My knees started to bother me the last two minutes of the second 5 minute run. However I managed to tolerate it and keep going. Today they are a bit sore but feeling okay. Breathing actually wasn't a huge issue. And I seemed to have settled into a stride length a bit better. The second half of the run and the first half were right at the same distance.

I plan on running again tonight and possibly tomorrow. I need to get back into the swing of working out daily. Not sure if I will do the c25k or just see how far I can run....

Back to Working out!!! WOOO HOOO

So after this long weekend and a few days to recover from the motorcycle training (you know believe it or not, it is a good workout ;) ). So I woke this morning early and decided to do W4D1 before work. It was a bit chilly and windy, but I decided to go ahead and go for it. I did the warm up, the first 3 minute jog, the 3 minute walk, then started in on the 5 minute run and it started to ran. I hightailed it back to the house (after riding all weekend in the rain, getting a minor cold, I really didn't need to stay out in the rain). Amazingly that 5 minute jog turned into a 10 minute run ( a lil over... but not quite 10.5 minutes), which I covered right at a mile (Ya I was seriously running). I guess this just goes to prove, I really ought to pick up the pace during my runs. Maybe I need to mentally think a big pit bull is chasing me... something to get my ars in gear.

So the workout this morning was cut a bit short, however I do realize I can run mile at a rather decent pace.

If the weather clears, I plan on redoing W4D1 tonight and do some other working out. My weight has held on at 158.... I am actually happy with this. I have taken about 5 days off from working out on my routine, managed to eat healthy and still maintain the weight. This is a lil bit of a stress reliever. I think I was getting a little bit over the top with much I was working out and what to eat etc.

Weekend Recap

Well this weekend, I didn't work out at all. Friday after work I had 3 hours of Motorcycle safety training. Then from 9:45 am till after 7 pm, I had more training. In the end, I got my motorcycle license. So that is a definite bonus. However I haven't worked out. And it is weird, I have this guilt over it. Though there really wasn't much time for it. I plan on running again tonight and may do a lil workout on the Wii Active. I need to get back in the routine so I don't gain back everything I have lost from all my hard work.

I was proud of myself though. My lunch choices (had to eat out) were somewhat healthy. Okay as healthy as you can get when you have an hour for lunch and are literally in the middle of no where. I actually don't have a taste or desire to eat the greasy foods anymore. Even my salads are getting healthier and healthier (less dressing, more veggies, etc).

I also haven't weighed in in about a week, so I plan on doing that tonight. Hoping I didn't gain any back and a loss would be an added bonus.

Lazy Legs Strike again... Damn them

W3D3 was this morning and I did manage to go a good distance on the first half of the run, however the second half wasn't the greatest. There was about a 600 foot difference in distance. I think I will redo this week. I really need the legs to get with the program. Breathing wise I did fine and I felt fine, just REALLLLLY got to think about my stride to get it right the whole time.

I have maintained the crunches and light weights along with the Wii Active. Weight and inches around waist are really starting to decrease. I weighed 157 last night and those old skinny jeans are now becoming rather loose. I am definitely stoked that all this hard work is paying off and need to remember to NOT gain it all back.

W3D2 ~ Complete without the lazy legs

This morning I ran before work. At 6:30 in the morning there is no traffic and it was nice and cool and as an extra bonus none of my neighbors were mowing their lawns. The run went well, the lazy legs didn't seem to kick in. The first half and second half of my route were almost even (100 feet difference). I actually managed to also cover more ground than the W3D1 run. Hopefully W3D1 was just a fluke and I can get back on track.

Last night I did Workout 5 on the Wii active more workouts along with light weights and some crunches. I was kind of pressed for time so I didn't do many sets, however did not just want to skip it all together. The Wii Active seems to be helping me get more loose and really stretch. They have a warm up and a cool down station and even though I have played sports since I could walk, I was never very flexible. I couldn't even touch my toes. The hamstrings have always been extremely tight. So after doing all their little stretches (which honestly isn't that many... however they seem to have a great impact on the hamstrings), I have been able to almost touch my toes. I am guessing this is as close as I have been in who knows how long.

This morning I woke up late. The allergies were bothering me and I didn't sleep well. I decided to skip the morning workout. This evening I plan on doing the wii active workout, crunches, and possibly walking the dog. The allergy meds seem to be calming my allergies so my hope is that I will be able to do all those...

Well I finally broke into the 150's.. I weighed in at 159 last night. I was thrilled to say the least. Next goal 155 (yes I have to set mini goals to stay on track.. haha). I am hoping within a couple weeks I can be at 155. With all this working out, I am hoping it won't take too long.

I am now getting to the odd point. I weighed 155 for soo long (most of high school and college). The lightest was 145 at the end of senior year of college, but it was short lived. For the most part I was 150 to 155. Now that I am once again on the verge of this weight, I am really not sure what to think. I definitely want to get below that range (okay my initial plan was to get back in the range, but I changed that.. haha). I am thinking 140 would be nice... Granted according to the wii fit my ideal weight is 129 (this is based on BMI). I know the BMI isn't really the most accurate thing to track your weight with. It doesn't take into account body type and what not. Honestly, I have more of an athletic build, I don't think 129 would happen without my loosing some bone too.. HAHA..

W3D1 Observations......

First I completed Week 2 but it was fairly uneventful so I didn't write about it.... I started Week 3 this morning. I ran outside. Since I have restarted I always run till the ipod says half way done then turn around and follow the same path back home. Week 1 and 2 I was pretty much right back on my door step, meaning the second half of the run and the first half were about the same (within 100 feet of being the same). So when I started the run this morning, I did the same thing. The ipod said half way done, so I turned around to take the same route home. When the ipod said workout complete, I was still at least 600 feet from my front door. Guess my lazy legs kicked in and I didn't really want to run the second half. I was actually kind of disappointed to see that big of a difference. May sit at Week 3 for a bit till I get balance that out a bit more. I also had a horrible time breathing today.... oh it was bad! I can still go for 25 to 30 minutes on the elliptical...... this whole running outdoors though is a kick in the pants.

I have continued with the Wii active workouts on Mon, Tues, Thurs, and Friday. They provide a bit of strength training. I have also continued with the 200 situps workout routine. I am hoping both of those will provide a decent amount of strength training to tone the muscles that aren't really used when running.

I have also continued to walk the dog for an hour at least 4 times a week. We can go about 3 miles in an hour (depends on how many things he HAS to stop and pee on). We tend to cover a bit more ground if he is carried...

Sooo slacking on the blog.. sorry

Well I have been busy working out and it totally skipped my mind to update here. The knee is still somewhat bothersome, so I have been trying to fill the workout with things that have lower impact on the knee. However I still get antsy every few days and have to run. If I am running outside, I have been doing workouts towards the beginning of the c25k. The walking seems to allow me time to recover and my stride seems stronger during the runs. At this point I am focused on getting my stride right as to not injure myself on future runs. I have been able to do 30 minute runs on the elliptical, however that kind of forces the stride to be perfect so I never had to think about. So now I will go back and repeat the c25k outside and see if I can get to where I can run 30 minutes outside without hurting myself (this is harder than I thought it would be.. haha).

Here is a review of my workout schedule that I have completed this week...
Mon
Wii active more workouts - Workout 1
Sit up routine
Light Weights Arms
Walked Mowgli for an hour ~3 miles

Tues
W2D1
Wii Active More Workouts - Workout 2
Light Weights Arms

Wed
Walked Mowgli for an hour ~ 3miles
Wii active More workouts - Custom Workout
Light weights - Arms
Situp routine

Thurs
W2D2
Wii active more workouts - workout 3
walked mowgli for an hour


I have definitely stayed busy and I started waking up early to do at least part of the workout first thing in the morning. I have read doing it of a morning boosts your metabolism all day and you will burn more calories. Not totally sure if that is happening, however I have been up and more alert all day at work. So I guess that is a bonus.

My weight is now down to 160ish. I am kind of hovering between 160 and 161. I would love to break into the 150's sometime this week. I have noticed that the new pants I bought on vacation are now getting looser and the shirts are starting to fit a lil looser. So even though my weight hasn't dropped significantly, I am still toning in places so that is a good thing.

Eating wise is getting mildly comical. I am not to the point where the burger and fries is not at all appealing. It just doesn't sound good. Granted it took me almost 4 months to hit this point, but I realized the other day that when given the opportunity I don't go for the burger. Slow progress has been made. WOOT!

Redo of W1D3 ~ Trial and Pondering weight loss...

Okay, so I got to thinking I have hurt/tweaked my knee a few times in the last couple weeks of working out. They are always the longer runs. Though I have horrible knees, they weren't really a problem early on. So I decided to take to the streets and redo W1D3 to see how the knee felt. I remember the workout was easier for me (granted it wasn't a walk in the park, but it didn't kill me like those 25 minute runs are threatening to do.. hehe). So anyway, I set out this morning. The knee still wasn't in fine shape, but I was getting antsy. I managed to make it through the full workout with no increase in pain or stiffness. Matter of fact after the warm up walk and the first run it actually loosened up. Since this was a bit less demanding of a workout, I paid close attention to my stride. I have theorized that I get "lazy" during the longer runs and often mis-step causing me to tweak the knee. I have always been a toe-runner... never matter the distance, I always ran on my toes. I managed to cover a distance of roughly 2.4 miles. I wasn't pushing myself too much on the runs, I was really concentrating on stepping/landing correctly. I plan on walking around town for 30 minutes tomorrow before work. I want to at least be moving each day.... Will have to update on how the knee feels tomorrow. I may go back and redo a few weeks to build up some stamina in my legs (ie run right, land right..).

Now in other ponderings, since I have been so dormant this week. I was pondering exactly what it took to loose weight. 1 pound is 3500 calories. Almost all websites say to loose 2 lbs a week, you need to have a deficit of 1000 calories a day. Whether this is obtained by working out and burning 1000 more calories than you consume or consuming 1000 less calories (this is kind of relative though... as 1000 less than what?? guessing your standard consumption). Since my daily diet (though I totally don't stick to this allll the time.. beer and wings kill me) is around 1000 calories a day, I would need to workout and burn 2000 calories a day to hit the 2 lbs a week mark (1000 for what I consumed and the additional 1000 to actually loose the weight). In theory, you shouldn't consume under 1000 calories a day because then your body will go into starvation mode and just "store" all the calories. So I can't create a deficit there. So working out is the only avenue. Now I was wondering how many calories do you burn just throughout your day doing normal things. For example, I get up, shower, get out the door to work, have about a 10 minute walk to my desk, throughout the day I will have a few 10 minute walks, then I walk back to the car, and home. Once home, I pick up around the house (depending on the day would determine the activity), etc. So these activities while not high calorie burning activities, are still burning a few calories. Heck just sitting at your desk you are typically burning something....

So this makes me wonder out of my 2000 calories a day I need to burn, how many of those do I burn on average just doing my daily stuff?

I know from working out I am easily burning 500 calories. I don't have a heart rate monitor so this estimate I know is on the low side. The elliptical if I am on it for about 30 minutes reads around 300 to 350. Then I do crunches and light weights. And finally of an evening I walk the dogs for about 15 minutes. So I am easily treading around 500. Granted to hit 2000 I really gotta increase this, but by how much if I include the daily activities??

Still holding off on running .... :-(

Well the knee is just not going along with my line of thinking. It is actually still rather swollen. I have continued to walk for at least 30 minutes a day and continued with crunches and light weights (nothing really with the legs though). I am going to give the knee a few more days and well may visit the dreaded doctor. Ugggggghh.

The light weight workout and the crunches are going rather well. I have also started with pushups. I am really starting to get into a routine with this part of my workout. For the most part, I do the complete workout daily and usually the crunches I do twice a day. I have definitely noticed some increased muscle tone, which is nice to see.

I am trying to find more things to add to the workout routine to mix it up a bit. I tend to get bored or something gets easy then I quit on it. I may add some biking instead of walking, but I need to get my bike tire aired up and my pump is in the car at the shop..... Other than that I am not sure what else to add....

Progress has slowed a bit, but still moving along..

The last couple days I have been just doing a brisk walk around the neighborhood instead of running. The knee is still quite swollen and at times painful. For the most part it is just stiff, but after about 5 minutes into the walk it loosens up. I am going to hold off on running through the weekend, give it a lil more time. I am enjoying doing a workout outside. It is so refreshing to get outside. I plan on running outside once the knee eases up some... We will see how that goes.

I am progressing nicely through the 200 situps program. For more information... http://twohundredsitups.com/ I stick to the program and on the last set always do as many as I can. I have it loaded onto my ipod so it can keep track of it all (there is a rest period etc). I have always been adding on those various other crunches I listed out the other day. On the whole my mid section is tightening up quite a bit, however I still have a long way to go before I hit the 6 pack. I still have a layer of fat to loose.

Speaking of weight, I am down to 161. A decent drop over just a couple days (I know weight can fluctuate up to 2 lbs daily, however I weigh myself at the same time etc). I have been doing alot of working out the past couple days, though not much actual running. More lite weights and walking and ab workout.

Hit a snag :-(

Well I managed to do the situps last night and this morning. I am really liking doing those. Last night I also did about half the 30 day shred (minus anything that was high impact on the knees....)...

And well I have hit a snag on the c25k. I kind of tweaked my knee during the run around minute 12. So I slowed and walked for a few, thinking it would just be okay. Tried running again and it wouldn't have it. So I aborted the mission...... This morning I woke and it was swollen and tight...

It has been rainy and somewhat yucky here on and off. That always causes my knees to flare up. I am hoping that once the weather calms I can run the 25 minutes runs. For now, I am taking a couple days off (I will still walk to keep it loose). When I start running again... I may do 3 ten minute runs with a couple minute walk in between.

In other news.. I dropped another half a pound. Weight loss is starting to slow down but it is still happening so that is a good thing.

Progress so far...

Well last night I got back late from Easter festivities and had to go pick up a dog to dog sit for the week. Before getting the dog, I managed to get the full situp routine done. On the way home though, I hit a deer and got pretty shook up so didn't do the elliptical when I got home.

This morning I woke early got the situp routine in again, however was on hold for so long with insurance/work etc that I didn't do the run. Tonight though I should be fairly free, so I am hoping to do situps, run, and the 30day shred. We will see how this turns out.

The whole situp routine actually isn't that bad. I am a lil sore, but overall feel great. I am definitely going to continue on with that.

I haven't been able to do the 30day shred enough to determine whether or not I really like that. I am assuming it will be good as it is a workout and doesn't require going to the gym. So far only small dumbbell weights were needed. It is toning places the running is missing.

And the c25k program... I actually really like the program. I am not sure I am really into the 30 minute runs.. However the interval runs are nice. I typically seem to like running for 8 to 10.. then walking for 2. I can do the longer runs, just I don't get as much enjoyment out of them.

Well tonight I will continue on... Will post again tomorrow with progress...

Workout Routine ~ Probably a bit too ambitious HA

So I have been sitting here planning out a workout routine. Now I know I can't possibly workout every day like I ultimately want to, nor twice a day as you will see I have outlined. However I thrive on a set schedule. If I know I have a plan, I typically find a way to pull it off. If I don't have it planned, more often than not I miss it or find some excuse to avoid it. With that being said I planned to do something for every morning and every evening. Now if I miss one here or there, it won't be the end of the world as there is enough to make up for it. I am definitely kicking the weight loss routine into high gear. I have seen what working out maybe three times a week can do with eating right, so now I shall see what 7 days a week will do....

Sun
am
Situp routine
30 minutes on elliptical

pm
Situp routine
30 day shred

Mon
am
Situp routine
c25k

pm
Situp routine
30 day shred

Tues
am
Situp routine
30 minutes on elliptical

pm
Situp routine
30 day shred

Wed
am
Situp routine
c25k

pm
Situp routine
30 day shred

Thurs
am
Situp routine
30 minutes on elliptical

pm
Situp routine
30 day shred

Friday
am
Situp routine
c25k

pm
Situp routine
30 day shred

Sat
am
Situp routine
30 minutes on elliptical

pm
Situp routine
30 day shred


Now the situp routine will be the following:
200 crunches (workout routine till I can do 200 consecutively) using the ball
60 second break
50 cross crunch (25 each side)
50 bicycle crunches
25 leg lifts
60 second break
25 knee ups
45 second static hold
25 reverse crunch
60 second break
25 hip thrusts
50 cross reverse crunch (25 each side)

For the 200 crunches, I have started the 200 crunch workout routine. Slowly working up to 200 crunches. I will do the program at the start then finish with all the other situps. Once I complete the program, I will just start with 200 regular sit ups. Mind you I probably screw up the names a bit, I can read them and know what I am supposed to do, when I get a few more minutes I will add the descriptions to each one.

Now once I complete the c25k, those times on the elliptical will just be a 30 minute run with 5 minute cool down and warm up. The off days where it just says 30 minutes on the elliptical will just be a brisk walk with a 5 minute warm up and a 5 minute cool down, alternating going forward and reverse.

Now I realize reading this probably sounds like I am a kook that is way too ambitious and will likely hurt myself... while this argument does have some merit. I know how I am and know that some of the times will be skipped weekly. However if I skip the day that I was scheduled to do c25k, I will not adjust the next day's workout, instead I will just pick the missed c25k workout back up on the next schedule day. This works better for me cause then I know what I expect to complete.

I am hoping setting it out this way, will get me to do more, increase weight loss and get me started on those 6-pack abs... I so may dread making that bet, but it is good motivation for me as I am way too competitive.

W6D2 ~ Repeat

Well I repeated W6D2, still with the resistance of 1 when running and 6 or 7 when walking. This workout went much better than W6D2 before vacation. I didn't struggle at all and was having a good time with the workout (it was tough, but not a huge struggle as it was before vacation). I also think I will start doing part of the walking in "reverse" on the elliptical. I was reading this works different muscles in the legs and helps with toning (the joys of the internet and all the cool things I am beginning to find :-) ).

The situps are going well, I can do around 150 with a couple breaks in there (there are sets according to the program. Do so many take short break.. do another set). I am still tweaking this as it seems quite easy. Thinking of doing them on one of those large exercise balls. The instability is supposed to add a unique challenge to the sets of crunches. I also think I will repeat the sets with different versions of the crunches (reverse, twist etc). I sooooo don't want to loose the bet with a friend, but he has quite the headstart on me.

I am starting to devise a workout schedule. So daily I will be doing something. I will probably have to tweak it occasionally based on unexpected plans, but for the most part I hope to do something every day. I am starting to notice good changes, so it is keeping my motivated and moving. Once I get the schedule somewhat finalized I will have to post it. I figured I can dedicate at least 45 minutes of a morning and 45 of a night to working out. For the most part this should be daily.. HAHA

Back from Vacation ~ W6D1 Repeat

Since I was a slacker on vacation and didn't feel the workouts went great right before vacation, I repeated Week 6. I did the workout last night on the elliptical. Running with a resistance of 1 and walking to a resistance of 8. I gotta say it felt great to get back on there and workout. I was very active during vacation (mountain hikes, lots of walking, tubing, etc), however didn't really run. So this was a nice change of pace and seemed to get me out of the workout funk I had just before vacation. I burned around 400 calories (maybe more.. I know it was at least 400 but having issues recalling the exact amount).

After that I started the 200 situps workout (I apologize I read this one someones blog that I am following and can't remember who... so Thanks for the idea..). I did the test and did 70 some situps, then rested for a bit and did the first days workout. This morning I did the second days workout. I will probably repeat the second days workout tonight. I am going to try and stick to doing this daily or a couple times a day... I have made a bet with a friend ... we are now seeing who can get a 6-pack first... Please any tips and advice is greatly appreciated. I want to win this bet. We both have a long way to go... however I need all the advice I can get in order to win...

Last night I also started the 30 day shred workout by Jillian Michaels. I was actually starting to wear down at this point, but figured I would try to get through it just to see what it was all about. I think I did about half of it, before my legs were saying .. no thanks we are done. I however do like the style and how she mixes it up. So I think I will try to do this a lil more often as filler here and there. May not do the full workout, but at least part of a workout each day.

I know this probably sounds like a lot, and that I am going to get burnt out. However I am heading home to the parents for the weekend so I wanted to get them all started so I can see what I like and don't like. I am definitely sticking with the 200 situps workout. It is fairly quick to complete and I can do it a couple times a day. The 30 day shred, I am thinking as filler on my off days from the c25k. However, just couldn't wait to start it.

Surprisingly today I am not sore. Well a lil here and there, but nothing like I thought I would be. The abs is the one area where I can feel soreness today, but overall it isn't too bad.

Now on to some other good news, I was worried about weighing myself last night. I didn't exactly eat healthy while on vacation, so I was nervous. After going back and forth, I figured I needed to hop on and see where I stood.. Well surprise surprise, I dropped 4 more lbs. Now I am down to 163ish. I also bought new pants on vacation, I am down to a 14. I was super stoked about this. The only reason I bought new pants was because we were in an outlet mall and they were cheap. Figured it was a good present to myself.