Motivation Monday - July 23, 2012 - No Truer Words ...

RNR Savannah HM training - week 3 (7/22 - 28/2012)

Sunday (7/15/12) - AM/running - 7 mi; core
Monday (7/16/12) - AM/walk; PM/cross training
Tuesday (7/17/12) - AM/lower body strength training;PM/running - 5 miles
Wednesday (7/18/12) - Rest
Thursday (7/19/12) - AM/lower upper strength training; PM/running 4 miles
Friday (7/20/12) - AM/running - 4 miles/upper body strength training
Saturday (7/21/12) - AM/running - 3 miles
TOTAL - 23 miles

RNR Savannah HM training - week 2 (summary)

Sun - Thurs (7/15-19/12) - No activity
Friday (7/20/12) - Walking (1mile)
Saturday (7/21/12) - 3 miles (5K race)
TOTAL - 4 miles (24% completed)

Retro Run 2012

It was still humid, even at 6:00 pm.  Otherwise, OK.  My knee held quite well. 
*Mile 1 - 13:18
*Mile 2 - 27:30 (14:12)
*Mile 3 - 41:27 (13:57)
*Mile 3.21 - 44:29 (14:14)
My clock time was 44:45 (no chip timing)  - but I didn't start right when the starting gun was shot. 

RNR Savannah HM training - week 2 (7/15 - 7/21/12)

Sunday (7/15/12) - Rest
Monday (7/16/12) - 4 miles
Tuesday (7/17/12) - Cross training
Wednesday (7/18/12) - 4 miles
Thursday (7/19/12) - 6 miles
Friday (7/20/12) - Cross training
Saturday (7/21/12) - 3 miles (5K race)
TOTAL - 17 miles

50 X 50 - 4 lbs. lost, 46 lbs to go

I've been back on Weight Watchers for about 3 weeks and I've lost 4 lbs.  - could have been more, but I wasn't disciplined during the July 4th holiday. Tracking hasn't been my strong suit - but you know just because you didn't write it down doesn't mean you did eat.  The scales are going in the right direction and that's what's important.

RNR Savannah training - week 1 summary

Sunday (7/8/12) - Rest
Monday (7/9/12) - 3.12 miles
Tuesday (7/10/12) - Rest
Wednesday (7/11/12) - 5.29 miles
Thursday (7/12/12) - Rest
Friday (7/13/12) - 2.25
Saturday (7/14/12) - 5.79 miles
TOTAL - 16.45 miles (91% completed)

RNR Savannah training - week 1, days 3 & 4

Day 3
On Friday (7/13/12), met a co-worker after to practice run for an upcoming 5K in about 2 weeks. The GPS app on my smartphone would worked  - some dark clouds and thunderstorms in the area - so I couldn't determine the distance we walked. We did run some, but mostly walking.  That was OK since we walked for about 1:00  - I estimated about 2.25 mi

Day 4
On Saturday (7/14/12), ran with the DetermiNation team:
5.79 mi, 1:45:43, pace 18:15, 1174 cal

RNR Savannah training - week 1, day 2

The past few days we've had scattered thunderstorms in the area, so running outside has been chancy. So I went to the gym to run on the TM.  In an effort to try to up my miles, I planned to run the '5K loop' routine twice.  And instead of focusing on running for time, I focused on running for distance:
Walk (4.0 mph) - 0.25 mi
Run (4.5 mph) - 0.25 mi
I ran my loops back to back, breaking only long enough to write down my stats and reset the routine on the TM.

Round 1
Mile 1 - 14:10
Mile 2 - 28:41
Mile 2.52 - 35:34
371 cal, avg speed - 4.3mph, avg pace - 13:54

Round 2
Mile 1 - 14:09
Mile 2 - 28:18
Mile 2.53 - 35:11
370 cal, avg speed - 4.5 mph, avg pace - 13:57

C/D - 5:00
0.24 mi, 20 cal

TOTAL
5.29 mi, 1:15:45, 761 cal

Trying to run for distance was somewhat difficult -  particularly through the 'run' segment.  I really wanted to quit, each time, but I pushed through.   I Some of the difficulty was certainly in part to my breathing. My knees held up well - the new ASICS really helped.

Now for my shower and on to bed.

FOOTNOTE: I entered my stats into a couple of online training logs/websites, and noticed that the data from the TM was close:

JustFinish: avg speed - 4.19 mph, avg pace - 14:32
DailyMile: avg speed - avg pace - 14:19

The Sun - 1, Me - 0 (RNR Savannah training - week 1, day 1)

This evening I ran through the neighborhood, thinking the more shady areas would not be as hot.  Boy was I wrong!  I had planned to run 7 mi, but I was glad to finish 3.12 (in 47:46).  I thought it was HOT last week during the Peachtree, but today seemed worse!  The humidity seemed very high - I didn't notice the humidity reading on the Weather Center app on my BB but I did notice the temperature - 91! My legs and breathing were so heavy, I didn't think I could finish at all.

Well, I found these on FB - hopefully these will keep me motivated.

RNR Savannah HM training - week 1 (7/8 - 7/14/12)

Sunday (7/8/12) - Rest
Monday (7/9/12) - 7 miles
Tuesday (7/10/12) - Cross training
Wednesday (7/11/12) - 6 miles
Thursday (7/12/12) - Rest
Friday (7/13/12) - Cross training
Saturday (7/14/12) - 5 miles
TOTAL - 18 miles

Prepping for Savannah - running goals

Week 1 (7/8/12) - 18 mi
Week 2 (7/15/12) - 17 mi
Week 3 (7/22/12) - 23 mi
Week 4 (7/29//12) - 15 mi
Week 5 (8/5/12) - 25 mi
Week 6 (8/12/12) - 22 mi
Week 7 (8/19/12) - 27 mi
Week 8 (8/26/12) - 18 mi
Week 9 (9/2/12) - 28 mi
Week 10 (9/9/12) - 24 mi
Week 11 (9/16/12) - 31 mi
Week 12 (9/23/12) - 23 mi
Week 13 (9/30/12) - 31 mi
Week 14 (10/7/12) - 23 mi
Week 15 (10/14/12) - 32 mi
Week 16 (10/21/12) - 20 mi
Week 17 (10/28/12)/RACE WEEK - 11 mi + HM!!!

50 BY 50!

Well, it's July 8th.  Getting closer to a milestone birthday - 50, the half-century mark. WOW!  That's 10 months, 47 weeks, 304 days away.  Not much time at all. And while I have reasonably good health (thank you, God), I haven't yet reached my weight goal.  I really have put forth the effort I needed to, but that changes now.  Today starts my 50 by 50 campaign - lose 50 pounds by my 50th birthday. Losing about 1 pound a week is not too ambitious - to some, it may even seem almost laughable.  But considering the pitfalls of the long holiday season ahead of me - it's a smart strategy.  Besides, permanent weight loss is much more achievable and sustainable when it's done slowly. 

Check out my progress by looking for the Looking Good, Girlfriend! ticker.

REMEMBER - the tortoise, not the hare, won the race!

I can, I ran, I FINISHED! 2012 Peachtree Road Race 10K

This was my 3rd year in a row running THE PEACHTREE.  And it was probably by far the hardest Peachtree I've ran!  Not only because of the unusually high temperatures, but also the limited training I did.  I didn't run for about a month before the race and it showed (1:37:21).  Certainly not the ideal scenario to run a race.  Since I was resigned to the fact that this wouldn't be a PR for me, I deliberately paced myself because I wanted to FINISH.  A good finish is always better than a bad run, because there is always tomorrow.