No Longer Overweight...Yeah!

I had an incredible workout with my trainer today. We did upper body and core and I was shaking when we were done. In fact, it was hard for me to redo my ponytail and put on some makeup!

When I went in, I told my trainer that I had lost 2.5 pounds this week. He asked if I wanted to redo my BMI & % Body Fat & I said "yes!" I loved the results... it showed I'm no longer 'overweight.' I now have a 'normal' body weight. YES!!! (Note: "Normal" BMI for women is 20-24.9)

Here's my stats:
1 month: weight: 154.5 bmi: 26.9 % body fat: 35.2
2 months: weight: 152 bmi: 26.3 % body fat: 34.0
4 months: weight: 143 bmi: 24.8 % body fat: 30.1

I know the machine they use at the gym is probably not super accurate, but it sure is showing that I'm getting healthy and losing weight and FAT!

Hmmm... 30.1% of my 143 pounds is fat. That's about 43 pounds. I was at 54 pounds of body fat. So, this shows I've lost 11 pounds of fat. You know, I think that 'machine' is really just looking at my weight and height and not really measuring anything. But, still! I'm getting fat and I'm standing by the 'fact' that I'm no longer overweight! What a great feeling!

(Countdown: 176 days until Half Marathon)
(Today's Training: 10 minutes on elliptical and 60 minutes upper/core with trainer)

Buying a Bike...a Short Tutorial

Tonight my daughter and I went to a sporting store and I bought a bike!!! Unfortunately, they didn't have it in stock. But, it should be at the store on Friday. So, I'll pick up my new bike on Friday.

A few weeks ago, I spent at least an hour talking to one of the sales people. She taught me quite a bit about bikes and how to buy one. And, I ended up going with her recommendation (based on what I said I wanted the bike for - sprint tris and possible longer distances later). I bought the same bike that she bought 8 months ago!

On to the lesson...
My saleslady went over all of this, but I also found a great video (actually part of a series of videos) by Googling "derailleurs how to buy a bike". The videos feature Eric of Spin City Cycling in Austin, Texas. You can try the link HERE.

You have two derailleurs on your geared bicycle. They move the chains up and down the cogs when you shift gears. The most common manufacturer of derailleurs is a company called Shimano. There are 5 levels of quality. As you go up in quality, they derailleurs have a lower weight and perform slightly better.

The levels are (these are the notes I got at the store):
Sora - entry level
Tiagra - slightly better
105 - good mid level components & price
Ultegra - excelleng quality, weight & performance
Dura Ace - superior, usually found on $3,000+ road bikes

The rear derailleurs is usually the nicest piece of equipment on a bike. It is where you do most of your shifting. The front derailleur is often a step down in quality from the rear derailleur.

After looking at the various road bikes, my sales lady recommended one that had a 105 rear derailleur and one with an Ultegra rear derailleur. I ended up paying more and getting the Ultegra.

I do have a 30 day return policy, which helps a little! It's kind of stressful buying a bike after so many years! And, I can actually get store credit for 90 days. I don't plan on returning it, but it is nice to know I can if it doesn't work out!

I hope to share photos in just a few days! I can't wait to start riding!!!

Also, I am new to this, so please let me know if I made any mistakes! I'm just trying ot pass along what I've been learning.

(Countdown: 178 days until Half Marathon)
(Today's workout: briskly walked for 30 minutes while daughter rode bike)

Becoming a Runner

This is a post about learning to run with C25K (couch to 5K) and SparkPeople (SP). I posted it on my SP blog. Maybe it'll encourage someone... and it is a great reminder to myself of how far I've come in less than 4 months!

I started C25K in June and graduated in August. I started running 3 miles during the last couple of weeks of C25K, though it took me almost 12 weeks to complete the program! I basically repeated weeks 1-3.

Anyway, I DID learn to run for 30 minutes using C25K (And, believe me, it was HARD to run for 60 seconds and then 3 minutes at first. I have NEVER been an athlete, I'm 40 years old, and I had JUSt got 'off the couch.'). BUT, I was no where close to 3 miles in 30 minutes! I'm still not! I was running about a 17 min 30 sec mile, so I wasn't even making it TWO miles in 30 mins! But, my endurance kept increasing.

Yesterday, I ran my first sub-14 minute mile (barely). I keep getting faster, but even at that pace I wouldn't run much more than 2 miles in 30 minutes. And, my endurance keeps increasing! On Saturday, I ran 4.5 miles! It's still hard for me to believe that I (YES, I!) can run that far! (Or even that I'd want to.)

So, I hope this encourages you to keep at it and also to show you that not everyone will finish C25K running 3 miles in 30 minutes... actually, I think most people won't! But, you WILL become a runner. And, if you are like me, you'll be amazed at your own progress.

My Shoes (& Legs!) Logged 5 Miles Today

What a day! I ran 3.1 miles on the treadmill. I've never run that far on a treadmill. (I much prefer outdoors!) Anyway, I was a little frustrated that I had a 'goal' in mind and I wasn't getting there. I wanted to run a mile at a 14 min 17 sec pace like I did last week. Well, I'd run for a few minutes, and just 'have to' stop. I did this several times and it wasn't working for me.

So, then I decided to just keep going until I hit 2 miles. I would run some and walk some. I'd play with the speed.

A funny thing happened - it was actually pretty frustrating. I accidentally hit the "STOP" button on the treadmill! I kept pushing buttons, but couldn't get it to restart. So, I had to start back from "0" minutes. At least I had my HRM timer going AND I noted how far I'd already walked/ran.

I started up again and was getting near 2 miles. I decided I wanted to try ONE MORE TIME to run a mile. Maybe if I run faster I can do it? Then I don't have to run for 14+ minutes. Hmmm... So, I started running at a pace of 13 mins 57 secs. Could I possibly run a mile in under 14 minutes??? YES! I DID IT!

So, my total was 3.1 miles of running and walking. I did it in 47 minutes, which is really close to my 5K race 2 weeks ago of 46 mins 30 secs!

When we got home, my daughter was begging to go out riding on her new bike again. So, since I don't have a bike, I was 'forced' to walk/run again! We found a quiet street and I did some speed work! I was feelinig terrific! I even got my HR up to 195! We ended up going 1.9 miles. So, for the day, I totalled a little over 5 miles on my feet. And... I ended up burning over 600 calories. Wow!!!

I think I'm doing great on my way to my half marathon. I also have a 5K THIS weekend! I'm going to try to run on Thursday, too, and get my weekly mileage up near 10 miles. I've been averaging about 8 miles per week.

Countdown to My Half...180 Days

My sister-in-law and I chose a half marathon to run together. It is half a year away. 6 months. 180 days. It is on March 27th in Dallas, TX. My sister-in-law will still be running the HM in late November, too, but I'll just be running the 5K. I'm just not ready and I have a lot going on between then and now.

Unfortunately, though I felt my tummy troubles were over this morning, my stomach has hurt off and on all day. Right now, I'm sipping on an apple cider hoping the heat will help.

So, what did I do for "training" today? (Yep! I'm "in training!") I went for a walk with my daughter and our 2 chihuahuas. We probably walked about 3/4 of a mile. Not a lot, but I'm not the only one that needs to exercise! I need to get my daughter active, too. This is the first year she isn't in sports and we haven't been doing much.

After that, my daughter went for a bike ride while I walked at a pretty fast pace. Again, I think we went about 3/4 of a mile. I ran a short ways, but wasn't dressed to run and I have my 'speed' run on the treadmill tomorrow.

So, this is my plan for the week:
Sunday - I was sick :-(
Monday - light workout with daughter
Tuesday - speed work on treadmill plus a little strength training
Wednesday - walk while daughter rides bike
Thurdsay - workout w/trainer - upper & lower strength; 30 minute run
Friday - REST DAY
Saturday - 5K!!!

15 Pounds... GONE!

I can't believe it... I did it! I've now lost 15 pounds since June 1st.

I actually started SP a little over 2 years ago and am now done 19 pounds since my highest weight. One more pound and I'll have lost 20. It's so hard for me to believe!

I'm looking forward to going to see my mom and siblings in 3 weeks. They haven't seen me since I started this journey. It's hard to believe, but NO ONE has commented on my weight loss except those I'm actually telling! I have told my family, but I still can't wait for them to see me.

Now for the next 5 pounds... and then the final 3! That's right... I only have 8 more pounds to lose! From there, I'll see where I stand, but I'll be back to my high school weight! And, that has been my goal weight and the number I've been dreaming about for years. I'm going to make it!

Great Long Run... Now I'm Reconsider the Half

I had a GREAT long run today. My longest run before had been 3.5 miles which I've done 3 times in past 2 weeks. Today, I ran for 4.45 miles!!! It took 1 hour and 12 minutes, but it felt EASY all the way! And, I could have kept going, but my hubby needed to leave the house and I needed to get back to be with our daughter.

So, now I'm once again reconsidering the half marathon my sister-in-law will be running Nov 21st. I had decided to just do the 5K, but I could do so much more!!! But, can I do 13.1 miles... hmmm...

I think I'll see how the next few weeks go before I sign up. The cost will go up on Friday, but only $10. And, this way I hope to get in at least 2 more long runs and see how I'm going.

My goal next weekend: run 1 hour 30 minutes - that should be about 6 miles or maybe 5.75. That's almost halfway there! So, we'll see how it goes.

Working Out After Tendonitis Diagnosis

My doctor diagnosed me with tendonitis in my right wrist about a month ago. I've been taking it really easy with my wrist and sleeping in a splint. I've had good days & bad days, but it has been feeling a lot better the past few days.

So, today I went to my trainer and it was time for an upper body workout. Two weeks ago, we had to take it REALLY easy because of my wrist. Today, I was thrilled that my wrist wasn't hurting AT ALL! I was able to do everything my trainer asked me to! YEAH!!!

I am hoping to get back to those pushups... I was wanting to get to the point where I could do 100, but pushups have really been hard on my wrist. I'll take another week off, and if all is well, I'll start pushing!

The Half Marathon Will Wait

I was so excited last night as I talked with my sister-in-law about the possibility of my running a half marathon with her in 2 months. But, I spent a long, sleepless night... and decided that pushing for a half marathon that quickly would not be in my best interest.

I have read on a lot of sites that you shouldn't run that far until you've been running a year. I don't think I'll wait that long, but I've only been running 3 1/2 months! And, before that I was just sitting... not exercising at all... and I've NEVER been a runner. I'm afraid if I push that hard and fast, I'll get hurt.

We discussed switching states - to near me where I can do a 10K and she can do the half. But, that would involve 'the family' flying down here and getting a hotel for a couple of nights. And, the half and the 10K are actually on different days! So, we've decided that won't work.

So, I've decided to stick with our original plan. I'll be running a 5K in Tulsa while she runs her first Half. I am going to go ahead and start pushing for longer distances, which I'd planned on anyway. My longest run so far is 3.5 miles. This weekend, I plan on running 4 miles. I won't be at the lake house, so my choices are round & round at the park (not very fun, and I too often give up!) or on the streets of my neighborhood (which is more likely, but on cement). Then, I have two 5Ks coming up in the next 3 weeks. So, I'll keep busy running!

I would like to find a 10K to start training for, but haven't found one yet. Then, I'd like to find a half marathon to run - probably in Texas, Oklahoma, or Kansas where I have family. I'm looking at March or April, possibly earlier. I was wanting to do a triathlon in April, but I don't know if I'll find the time to train in all 3 sports. In fact, I just found out my husband will be leaving very early on both Saturday and Sunday this weekend, so I don't know when I'll be able to run my 4 miles THIS weekend... but I'll figure it out.

Half Marathon Training Day #1???

I had a great run on the treadmill today. I did my fastest mile ever - 14 mins 17 secs. And, I ran for several minutes at a 13 min 57 sec pace. I ended up doing 2 miles at 14 mins 30 secs. It felt great!!!

So, my sister-in-law is running a half marathon on Nov 21st. I had NO plan on running with her, but I'm starting to wonder... as she's started hinting... (Of course, she did a 10K last month while I just did my first 5K.)

She sent me a great training schedule - but I have several conflicts... for example, I have two 5Ks coming up, and I should be running farther on those days. And, I'm taking my daughter on a trip for 6 days in late October - there will be just the 2 of us in the room, so I can't really leave her.

I'm thinking about just starting the training and seeing how it goes. I do NOT want to hurt myself. And, I know I can run/walk the 13.1 miles... 13.1 miles?!?! That's a LONG way!!!

Oh, my........ what to do....

Getting Faster...Oh, Yeah!

I  am getting faster! I've been trying to work on speed by using a faster speed on the treadmill. That's probably part of it. Part of it is also just that I'm getting faster as I'm learning to run and it is part of the process. Anyway, I was thrilled to set a new PR today!

Here are my recent 'big' runs:
3.49 miles in 52 mins 54 secs.....pace 15 mins 10 secs/mile (9/4)
3.49 miles in 52 mins 30 secs...pace 15 mins 2 secs/mile (9/6)
3.1 miles in 46 mins 30 secs....pace 14 mins 57 secs/mile (5K RACE) (9/11)
3.49 miles in 51 mins 19 secs...pace 14 mins 42 secs/mile (9/19)

I won't be at the lake next weekend, and just HOPE I can get a long run in! Then, the next weekend I have my 2nd 5K. I'm hoping to be under 45 minutes. That would be a 14 min 29 sec pace. I think I can do it!!!

Learning to Like a Treadmill

With school back in session and the sun coming up later each morning, I haven't been able to run outside on the weekdays. So, I am now running on a treadmill (aka dreadmill) every Tuesday. I really haven't been enjoying it much... until today!

I decided to work a little on speed today. So, I warmed up for 5 minutes and then decided to start at about 15 min 30 sec miles and run for 90 seconds. Then, I would walk for 90 seconds then run at the next faster pace.

Well, I did this for several 'levels' and then hit 14 min 17 secs. I was so happy when I completed the 90 seconds and knew I could keep going. So, I went for 4 minutes!

Then I decided this was a nice pace so I let my HR get back down while walking and then started running with a plan of doing another 4 minutes at 14 min 17 secs. At 4 mins, I still felt great and decided I wanted to complete a half a mile at this pace. So, I RAN A HALF MILE AT A 14 MIN 17 SEC mile/min pace! I was thrilled! My usual pace, when I run 3 miles, is only 15 mins 30 secs. And my pace at the 5K this weekend was right at 15 mins. Playing on the treadmill can be fun!

So, my goal next week is to do this again... only I HOPE to run 7 mins 3 times! So, I'll have completed 1.5 miles at a 14 min 17 sec pace. I do know this will be a mental challenge. I've discovered that some of my best runs - when I feel I've accomplished the most - are when I've went above & beyond what I set out to do. For example, if I would have went with the goal of running 7 mins at this pace today, I know I would have thought "I can't do this!" and probably I would NOT have done it. Or, the first time I ran 3 miles, I actually kind of got 'lost' and didn't know I was going that far! Or, again, I probably wouldn't have chosen that route!

I'm glad I found out the treadmill can be fun and I'm looking forward to running on it. It's great to mix my time outdoors & indoors while running!

I Ran My First 5K!!!

I did it! I ran my 'first' 5K!

So, some things I'm proud of:
... I finished!
... I broke a 15 minute mile (yeah!)
... I feel great and will definitely be running again

Some things I wish I would have done differently:
... ran the entire race - I walked a LOT of the last mile, but it was hot (mid-80's) and sunny and my HR was quite a bit above what it usually is
... finished under 45 minutes (I finished in 46 minutes 30 seconds - unofficially - I did complete the actual 3 miles in under 45 minutes! (barely)

This race was at our high school and the band was playing, the cheerleaders cheering, some of the choir sang, and the track team walked. There were about 400 people running and it was neat that the streets I drive on every day were blocked off for us to run on. I did not have any cramping issues (thankfully), though I did have a bit of a stitch in my side for awhile. I was running faster than I've ever ran - just a little bit - so I'm sure this added to it.

I was also disappointed that I was in the 'walkers' area as many people can walk as fast as I can run. It will be nice when I can actually run with the runners!

But, I am happy with myself. I'm glad I ran today and proud of myself for how far I've come in the past 3 months. And, I'm totally ready to run some more! My next race is the Komen Race for the Cure in Houston so it'll be a much bigger race. I'll follow that with the Komen in Dallas which will also be very big. I will just try to keep improving and enjoying myself.

My "First" 5K is TOMORROW!

Well, I have worked HARD to get to this point! I started running on June 3rd with C25K (couch to 5K). At first you have to run 1 minute at a time, and it was so hard!!! When we bumped it up to 3 minutes, I was so proud of myself! I felt like I'd run a marathon - it was that difficult and I was really proud of myself.

I have now been running over 3 miles since August 8th, so for the past month! I am confident I CAN run my 5K tomorrow, though hoping my cramps don't return!

I actually have ran/walked two 5Ks in the past. They were both in 2003 with my brother. At the time, I was exercising pretty regularly, but had not run outside at all and was just trying to run on a treadmill - without a plan and without much success. So, for both 5Ks I just ran until I couldn't run anymore, then walked while I recovered, then ran again! My times were: 49 mins 30 secs and 46 mins. (They were not chip timed, so not exact times, either.) I'm hoping to run in 45 minutes tomorrow, but that'd be a little faster than I've ever done it. For the past few weeks I'm averaging 15 mins 30 secs per mile, though I have run 1 mile in 15 mins.

Another issue... they've lost my bag! One of the organizers is someone I've known for many years. She told me she'd drop my bag off at my house instead of my having to go to one of the pickup places. Well, she put it at the wrong house! (next door) And, they told me they never saw a package! So, this lady is busy getting me a new bib & chip & goody bag... and she's having to get a t-shirt from another organizer as she only has 2XL left. She's supposed to give me a call sometime today for me to come to her house and get it! It does have me a little stressed, but it'll work out.

So, thanks for ALL of your support, fellow SPers! Here I go!!!

August Review & September Goals

I have not done very well in a lot of areas this month, but I have still made progress! Here's my monthly review & new goals.

August goals:
1. Run 3x per week - ALMOST MET... 1 week husband was working early and I only got in 2 runs.

2. Be able to run for 2.5 miles GOAL MET!  In fact, I can now run for 3 miles!!!

3. Weight train 2x per week (one upper/one lower). - I've been doing really poorly with weight training, but I start back with my trainer tomorrow!

4. Workout 6x per week.  - not even close!

5. Lose 4.5 pounds (would be at 146). - ALMOST - I'm at 147, which still feels great!

6. Burn 2000 calories per week - not even close! I've been burning more like 1400-1500. I should have realized I'd get off track with school starting.

SEPTEMBER GOALS:

1. Run 1st 5K (since 2003) on Sept 11th.

2. Run 'my' lake 5K in under 46 minutes. (currently at 49 mins 20 secs)

3. Run 1 mile at 14 mins 30 secs. (fastest current run was 15 mins 30 secs)

4. Buy a bicycle!

5. Lose 4 pounds (so 143).

6. Get back in the habit of drinking 8 glasses of water a day. (So, let's say 20 days this month.)

7. Start logging food again. (15 days this month)

8. Run 8 miles per week, swim 500 yards per week, and 'bicycle' (probably at gym) 4 miles a week.

I am really stressed with the start of the school year and am not finding much time to be on the computer logging my food, etc. And, I've been making poor eating choices. I hope to get that turned around! And, it was great looking back at last month's goals and see some that I've met!