My Message for the New Year

Going the distance (sorta)

Registered for a virtual 5K (runningnerds' Virtual Half Marathon and Treadmill Challenge 5K) this month. 

Surprised with my finish (45:15, pace 14:35/mi, 543 cal)

Walk/run (4.0/4.5 mph) - 4:00/1:00 (last 0.1 mile 5.0 mph)
Mile 1 - 14:41
Mile 2 - 29:21
Mile 3 - 44:00

Even more surprisingly my knees did OK - some soreness, but it was bearable).  Think I will stick with the shorter distances (probably no more halfs or marathons, maybe marathon relays).

Home Workout: 25:00 on X-slider

Looks like an easy machine, huh? Definitely not!  I was sweating about 10:00 into my workout.  And I could feel the burn in my thighs. I believe with consistent use my thighs will get smaller (of course, these exercise machines are good only if you use them - LOL)!

I used my heart rate watch and pedometer to get some stats on my workout:



Heart rate watch: 80 cal


MIO Sport










                                                        


Pedometer:  40 cal, 0.36 mi, 1.17 mph, 826 steps



Sportline Traq Pedometer

(I haven't calibrated the pedometer yet - using the default setting for now - so I'm not confident that these measurements are accurate.)

After Christmas Workout - Getting Back in the Saddle

First day back in the gym after the holiday and it was not so easy.  I did a modest warmup on the elliptical [15:00, 1.14 mi, 176 cal (monitor), HR 114-164)] followed by about 45:00 of upper and lower body strength training (227 cal):

UPPER (weight, reps, sets)
Biangular lat pulldown - 50#, 20, 3
Seated lat row - 50#, 10, 3
Shoulder press - 25#, 10, 3
Biangular chest press - 25#, 15, 3
Tricep pulldown - 50#, 10, 3

LOWER (weight, reps, sets)
Hip abductors - 70#, 60, 3
Hip adductors - 60#, 45, 3
Glutes - 30#, 5, 5
Calf raises - 20#, 25, 3

I wasn't at my peak today - somewhat sluggish, but I managed to get through it . Obvious too much turkey and cake the day before (LOL).  But I'm glad I did work out.

Total cal - 403

Lack of Sleep May Lead to Weight Gain

Regularly getting less than 6 hours per day can alter appetite hormone levels, according researcher cited in this Runner's World article - Lack of Sleep May Lead to Weight Gain.

Lifting the weight (literally - LOL)

Did a few strength training exercise this evening at my gym - took about 35:00 to complete the exercises.  Upper body seems a little weaker.  Burt it has been some time since I was last in the gym and I felt it somewhat:

Exercise (wt/rep/set)
UPPER BODY
Bicep curls - 20/2/2
Tricep extension - 30/30/3
Pec fly - 50/10/2
Rear deltoid - 25/10/3
Vertical press - 25/15/3

LOWER BODY)
Leg press - 50/30/3
Leg extension - 25/10/4
Leg curls - 25/10/3

Mid-day work break

Took a short walk during lunch at work today - most of the walk was good until I had to walk up quite a steep hill on the last leg of my walk back to my office - really got windy.  Since I haven't been running due to my knees, I see a marked difference in my endurance.

1.45 mi, 23:29
Pace 16:40/mi
Avg speed 3.7 mph, 5.0 mph
280 cal

'New generation' power walking

I used my Power Walk(TM) resistance bands for the 1st time today.  I must say it was more challenging than I thought it would be.  The bands keep your arms and legs moving - your arms tend not to drop and you feel the burn in your legs and arms as you move.  Also, you can incorporate other movements in your walk.  But I think that's something you should work up to - I did complete a few minutes (about 5:00) of  'core twist' (twisting at the waist from side to side with the bands) which certainly was not easy.  I managed to finish 35:00 and walked 1.86 miles (according to my pedometer).  Since I don't think I'll be running races in the future, I think using these resistance bands while I walk will help make me stronger and maybe even faster in a race.

Road to Victory 2013

Not wanting to be like the rest of the crowd, I'm setting my New Year's resolution now.  Why put off tomorrow what you can do today? 

Part of the motivation is before I'm approaching a milestone birthday next year (2013).  Earlier this year I started my 50 by 50 campaign. I must say that I haven't been very successful. I believe I can still make the goal, but I must be more deliberate and put a plan of action in place.  Also, I have an incentive to keep me motivation - a cute little outfit I purchased awhile back I want to wear on that great day:



"New Me" Gear



Rock N Roll Goddess

Part of the motivation is the realization that running is likely out of my future fitness.  Due to the progress of arthritis in my knees I know I need to find out other avenues to shape up. 

And part of the  motivation is that my mom is always teasing me about all the 'toys' (exercise equipment )I've purchased and eventually become dust collectors (how many of us can relate to that - LOL).  My personal equipment arsenal (the 'toys' I can use at home/outside the gym):

GAZELLE



POWER WALK



X-SLIDER

 

 

So, I've put together a workout plan to resurrect these toys and create a comprehensive program for overall fitness.  I've include cardio, core, strength, and flexibility training.  And I'm not relying just on the numbers on the scales to let me know I'm meeting my goals.  I'm also tracking my measurements, as well as data such as pace, speed, weights, sets, and reps.  I think this will give me a more complete picture of my overall fitness.

I haven't been able to buy my dream GPS heart rate monitor (still trying to decide on brand, model, features, etc. - and of course - price), so I've purchased a modestly priced pedometer and heart rate watch (together less than $100) to fill the void and at least capture the basic data I can't capture with my smartphone GPS app in the interim.

Of course, exercise is just one component.  I struggle with keeping my eating under control.  One sure way for me is - and has always been - Weight Watchers.  It has been several months since I attended a meeting.  Attending meetings certainly help - not just the motivation but also accountability.  I will attend my 1st meeting this week after a long hiatus - if nothing else it will help me maintain during the holidays.

My goals for 2013:
1) Lose 50 lbs by my birthday (May 8th)
2) Look absolutely sexy in my Rock N Roll Goddress outfit (above)
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

Come join me on my Road to Victory in 2013!