Friday, May 29, 2009
Quick update...
Didn't take any walks over Memorial Day weekend - but I was at the lake walking up and down a huge massive hill, so its not like I was sitting on my bum the whole time. Got a little lazy for a day or two after that but am back in the swing of things.... walked yesterday and today. Hoping for a long walk tomorrow!
Wednesday, May 20, 2009
New Game Plan
Ok, clearly the 5k in April didn't work out. I got caught up with school stuff and didn't put as much effort into training....blah blah, excuses excuses. Then I actually did hurt my knee (totally gave out - fell to the ground - ouch) Now, its less than 3 weeks before I leave for Europe and I've decided on a new game plan: small goals.
Goal 1: Walk a mile (at least) 6 days a week from now until I leave. Good for doggie, good for my knee, good for my energy level. Not that much time committment. I did it yesterday morning and today and honestly, its not that hard to squeeze in the 20 minutes. (Between the dog potty time and the fact I can't walk all that fast, particularly first thing in the morning when my limbs and knee is all stiff, I need to allow for 20 minute walk.) However, even with that small walk, I do feel much better. Also, Nat has a Walking Incentive Program at work and this ties in nicely.
Goal 2: Try to walk faster to as close to a 15-16 minute mile as I can.
Goal 3: Include a couple long walks to gear up for all the walking we'll do in Europe. I want to add in at least one 2-3 mile walk a week, hopefully more, but at least one a week.
Goal 4: Walk my arse off in Europe. (easy to obtain, as we aren't renting a car)
Goal 5: Walk 1 and 1/2 mile 6 days a week until the end of July.
And that's all I'm going for at this time - at the end of July I will assess how I've been doing. Hopefully I've exceeded my goals and my knee is much stronger and I can even think about starting a running program because I do have one more goal - run an easy mile by the end of the year. ("easy mile" defined as I'm not limping during or afterwards) Of course, I still want to run a 5K, but I don't want to overwhelm myself - my knee just can't handle even thinking about that much stress right now. So, small goals it is. I'll keep you posted.
Goal 1: Walk a mile (at least) 6 days a week from now until I leave. Good for doggie, good for my knee, good for my energy level. Not that much time committment. I did it yesterday morning and today and honestly, its not that hard to squeeze in the 20 minutes. (Between the dog potty time and the fact I can't walk all that fast, particularly first thing in the morning when my limbs and knee is all stiff, I need to allow for 20 minute walk.) However, even with that small walk, I do feel much better. Also, Nat has a Walking Incentive Program at work and this ties in nicely.
Goal 2: Try to walk faster to as close to a 15-16 minute mile as I can.
Goal 3: Include a couple long walks to gear up for all the walking we'll do in Europe. I want to add in at least one 2-3 mile walk a week, hopefully more, but at least one a week.
Goal 4: Walk my arse off in Europe. (easy to obtain, as we aren't renting a car)
Goal 5: Walk 1 and 1/2 mile 6 days a week until the end of July.
And that's all I'm going for at this time - at the end of July I will assess how I've been doing. Hopefully I've exceeded my goals and my knee is much stronger and I can even think about starting a running program because I do have one more goal - run an easy mile by the end of the year. ("easy mile" defined as I'm not limping during or afterwards) Of course, I still want to run a 5K, but I don't want to overwhelm myself - my knee just can't handle even thinking about that much stress right now. So, small goals it is. I'll keep you posted.
Friday, February 27, 2009
Machine of torture??
Well, I don't really think it is, but others have disagreed with me. Last night the machine in my previous post was taken, so I hopped on this one and made Nat get on it too. I did the interval program, level 2 for 20 minutes. In 20 minutes I burned* 274 calories. (*that's what the machine said, which I'm sure has to be inflated) Anyway, I'm not really all about the calories anyway, because I don't count what I consume, thus it makes no difference to count what I burn off, but it was encouraging to see that calories/hr at 1000+ during those highest resistance times, that's for sure. We did a few upper body weight as well, but overall were pretty spent.
I took a hot shower last night so I'm not that sore, but I can definately feel it all over, which is what I love about this machine - it works my entire body.
Hey, what happened to running you ask? Well, I'm getting there. The plan is to do machines one more time, then give the treadmill a try again. Wish me luck.
Monday, February 23, 2009
Setting realistic goals
Ok, so in my last post I was getting frustrated. Running was really hurting me and because I was hurting I wasn't doing it long enough to do any good, nor to burn any calories. I think it was just too much too fast on my muscles and joints. I was really, really, "less than couch fit". So, I took some time off running and hit the gym instead. 3 times last week I did an elliptical machine, very similar to this one.
The elliptical is easier on my knees and shins, but still gets my heart rate up and works my muscles, it just seems to do it more evenly versus shooting pains in my shins. I did the "interval" training program, which rotates between two minutes at a higher incline and resistance, two minutes at a lower incline/resistance. Last year when I was working out 5-6 days a week for 1-2 hrs at a time, I could do the interval program for 45-50 minutes, then went and lifted weights, did some core exercises, etc. I hopped on Thursday, set it for 30 minutes. Sounds reasonable, right?
No. F*ck, I couldn't even get through TWO intervals without hurting and had to drop resistance and incline. Wow. Ok, I'm in really bad shape. I was worried. I got through 25 minutes, but it was rough and I had to do a lesser workout overall.
But, I'm happy to report that I did it Saturday and Sunday, and by Sunday, I did the whole 30 minutes without dropping the resistance. No, I didn't go at with the vigor I did last year, but I finished it. I discovered that switching between going forward and backwards gave my calves a break and more worked out my quads and hamstrings. Also important muscles, so if my calves were giving me trouble, I'd switch to backwards.
The elliptical is easier on my knees and shins, but still gets my heart rate up and works my muscles, it just seems to do it more evenly versus shooting pains in my shins. I did the "interval" training program, which rotates between two minutes at a higher incline and resistance, two minutes at a lower incline/resistance. Last year when I was working out 5-6 days a week for 1-2 hrs at a time, I could do the interval program for 45-50 minutes, then went and lifted weights, did some core exercises, etc. I hopped on Thursday, set it for 30 minutes. Sounds reasonable, right?
No. F*ck, I couldn't even get through TWO intervals without hurting and had to drop resistance and incline. Wow. Ok, I'm in really bad shape. I was worried. I got through 25 minutes, but it was rough and I had to do a lesser workout overall.
But, I'm happy to report that I did it Saturday and Sunday, and by Sunday, I did the whole 30 minutes without dropping the resistance. No, I didn't go at with the vigor I did last year, but I finished it. I discovered that switching between going forward and backwards gave my calves a break and more worked out my quads and hamstrings. Also important muscles, so if my calves were giving me trouble, I'd switch to backwards.
No, I'm not going to give up on the running. I still have a goal to do the 5K, but being realistic with my fitness level right now, I think I should switch my goal to running at least half of it. We'll see- I'll probably try running again later this week but not until I do the elliptical a few more times. Who knows, maybe once I get a smidge more in shape I can get back on the training schedules and I might surprise myself.
Wednesday, February 18, 2009
Frustrated
Ok, I'm getting frustrated. This morning I got up, stretched, grabbed Layla and went outside. Walked 5 mins, jogged 1 min, walked about 3 (tried to do 90 secs, couldn't do it) jogged one and that's about all I could do. (well, then I walked for another 20 mins) My outer lower leg / shins are killing me. My knee still hurts a little bit. I had wanted this to get easier and thought it would and its not.
The thing is my legs don't always hurt like they did this morning. It seems like every other time, or every two times. I suppose its possible I didn't stretch as well as I needed to, since I was sleeping before that and was of course super stiff. Or maybe I have some knot somewhere that's messing things up. Or maybe my back's out of line. Or maybe I need to walk more at first to really limber up and I didn't give myself the proper amount of time? If I think back, the times where this happens the least is when I walk .8 miles to the long flat stretch of road and do the training there. So, if I warm up for 15 minutes it seems it doesn't hurt? Maybe, its not like I've done it a ton of times and have reference points.
Don't worry-these aren't excuses to keep from exercising. I'm going to keep up the overall training 3 times a week, but I may not be able to make as much forward progress as fast as I wanted. I said this last week, but I guess this morning really drove the point home- I need to hit the gym to so some low impact workouts. (like on the elliptical) Get my muscles and lungs worked out while being less hard on my joints.
Its also possible I need to just try some consistently flat treadmill training - it just seems to silly and mean not to walk my dog when she spends all night and when we're gone in her crate. I don't know.
But I'm not giving up - just frustrated, that's all.
The thing is my legs don't always hurt like they did this morning. It seems like every other time, or every two times. I suppose its possible I didn't stretch as well as I needed to, since I was sleeping before that and was of course super stiff. Or maybe I have some knot somewhere that's messing things up. Or maybe my back's out of line. Or maybe I need to walk more at first to really limber up and I didn't give myself the proper amount of time? If I think back, the times where this happens the least is when I walk .8 miles to the long flat stretch of road and do the training there. So, if I warm up for 15 minutes it seems it doesn't hurt? Maybe, its not like I've done it a ton of times and have reference points.
Don't worry-these aren't excuses to keep from exercising. I'm going to keep up the overall training 3 times a week, but I may not be able to make as much forward progress as fast as I wanted. I said this last week, but I guess this morning really drove the point home- I need to hit the gym to so some low impact workouts. (like on the elliptical) Get my muscles and lungs worked out while being less hard on my joints.
Its also possible I need to just try some consistently flat treadmill training - it just seems to silly and mean not to walk my dog when she spends all night and when we're gone in her crate. I don't know.
But I'm not giving up - just frustrated, that's all.
Monday, February 16, 2009
Have Faith...
Well... Nat, Megan and I did our workout today. Nat informed us that we should be doing a 90 min walk alternated with a 60 min run. I had serious doubts as to whether I could pull it off (seeing as I have only done the workout on two previous occasions!). Well, with heavy feet, droopy eye-lids and a healthy dose of pessimism, we hit the pavement. Luckily I found that my cellular phone has a stopwatch on it, so I can honestly say WE DID IT!!!
1.48 miles; 30 consecutive mins of true aerobic activity (3836 steps); and 150 calories burned!!!
We are taking advantage of the warm weather tomorrow and gonna do it again!!!
1.48 miles; 30 consecutive mins of true aerobic activity (3836 steps); and 150 calories burned!!!
We are taking advantage of the warm weather tomorrow and gonna do it again!!!
Keeping it up
So on Friday night I went on what was supposed to be a training session, but my knee popped a little bit during the first minute of jogging so I just walked for about a mile and a half. It didn’t pop out of place, it just popped, but I’m not messing around with my knee so I didn’t want to push it.
Then Saturday Nat came over and we went 2.8 miles- with about a .8 mile for both warmup and cooldown. (yes, we properly stretched!) I jogged 4 minutes and she jogged 6 (go Nat!!). We weren’t exact with the timing, because at first we jogged together and she wanted to jog after 2 minutes, so then she went ahead, then a minute later I jogged, so she jogged with me, after only a minute break on her end, so it was hard to keep track of each of our increments. The bottom line with 20 minutes, she got in 6 minutes and I got in 4, with varying breaks of 1-5 minutes in between.
No, I’m not doing as well as I hoped, but I’m keeping it up and doing some sort of jogging, whatever I think my knee can handle, 3 times a week. In the meantime, I’m trying to walk a lot as well and I hope it will get easier as time goes on and I’ll be able to make up lost time as the weeks progress. I may not make it to run/jog the actual whole 5K, but if I can get it done in 40 minutes or less I’ll be happy.
Then Saturday Nat came over and we went 2.8 miles- with about a .8 mile for both warmup and cooldown. (yes, we properly stretched!) I jogged 4 minutes and she jogged 6 (go Nat!!). We weren’t exact with the timing, because at first we jogged together and she wanted to jog after 2 minutes, so then she went ahead, then a minute later I jogged, so she jogged with me, after only a minute break on her end, so it was hard to keep track of each of our increments. The bottom line with 20 minutes, she got in 6 minutes and I got in 4, with varying breaks of 1-5 minutes in between.
No, I’m not doing as well as I hoped, but I’m keeping it up and doing some sort of jogging, whatever I think my knee can handle, 3 times a week. In the meantime, I’m trying to walk a lot as well and I hope it will get easier as time goes on and I’ll be able to make up lost time as the weeks progress. I may not make it to run/jog the actual whole 5K, but if I can get it done in 40 minutes or less I’ll be happy.
Thursday, February 12, 2009
Giving it a rest
Well, when I left work today I was going to gome, change, grab my dog and go for a walk / run. But honestly, my legs are still a little sore. I really don't want to do anything to derail my training for a long period of time - they say shin splints aren't anything to mess with and the only way to fix them is to rest. I know if I take a week off I'll never get going again and I'm really afraid of straining a muscle and putting myself out of commission for a while, so I took tonight off again. My "training week" goes from Monday-Sunday so I still have tomorrow, Saturday, and Sunday to get in my remaining training sessions. My hubby works all 3 nights so I'm pretty sure I can get in two training sessions.
But, as I logged on to post this post, I read Nat's and I'm so proud of her for going by herself today after work that as soon as I hit "publish post" I'm going to do some core toning exercises, so I don't feel like a worthless bum. Thanks Nat, for keeping me going.....and good job!!!
But, as I logged on to post this post, I read Nat's and I'm so proud of her for going by herself today after work that as soon as I hit "publish post" I'm going to do some core toning exercises, so I don't feel like a worthless bum. Thanks Nat, for keeping me going.....and good job!!!
Almost a Couch Potato
Well, I went at it alone today. I have to go right after work because if I get home, I know I won't do it. And I remembered my watch, so I actually timed myself - yay for me. And I think I did pretty good. Here was my routine today:
Warmup 7 min
Run 1 min
Walk 2 min
I repeated the run/walk cycle 4 more times and then walked for my cool down for 7 minutes. My calves are throbbing as I am typing this, but I have to admit, I'm pretty proud of myself. That's almost 30 minutes of activity and I did not think I could do that much running.
So, according to the original couch to 5K plan, I am almost to their starting point, which is warm up, run 60 sec., walk 90 sec., repeat. Maybe next week, I will graduate to Couch Potato.
Warmup 7 min
Run 1 min
Walk 2 min
I repeated the run/walk cycle 4 more times and then walked for my cool down for 7 minutes. My calves are throbbing as I am typing this, but I have to admit, I'm pretty proud of myself. That's almost 30 minutes of activity and I did not think I could do that much running.
So, according to the original couch to 5K plan, I am almost to their starting point, which is warm up, run 60 sec., walk 90 sec., repeat. Maybe next week, I will graduate to Couch Potato.
Wednesday, February 11, 2009
Tues, Feb 10th
Well, I had my 2nd walk/run session today. We ended up doing 1.45 miles in 33 minutes. Hey, it's a start. We missed our organizer though and of course, none of us had a watch or any way to keep time, so we just ran when we felt like it. I know, not the most structured training plan, but hey, my calves are sore today, so we must have done something right. Or wrong, whatever.
I am determined to be running down the strip when I get to Vegas at the beginning of April, so I'm on this whole running plan. And I'd like to be a size or more smaller - this should help.
I am determined to be running down the strip when I get to Vegas at the beginning of April, so I'm on this whole running plan. And I'd like to be a size or more smaller - this should help.
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