15 in 15 - My Sojourn to Labor Day: Week 4 (falling off the wagon)

Well, no excuses, no alibis - just no discipline.

Lost track (and focus) these past 3 weeks.

Time to get back on my game and back energized.

Goals for the week
* Back to journaling (Weight Watchers)
* Ride exercise bike 4 times this week at least 35 min.

Workout Week Preview: 12/30/2013 - 1/5/2014

Monday, 12/30/13 - Cross training
Tuesday, 12/31/13 - 2 mi run
Wednesday, 1/1/14 (HAPPY NEW YEAR) - Rest
Thursday, 1/2/14 - 3 mi run and strength training
Friday, 1/3/14 - Cross training
Saturday, 1/4/14 - Stretch and strength training
Sunday, 1/5/14 - 4 mi run

MONDAY'S MED: THE DOCTOR IS IN! (12/23/2013) - Spot Reduction Doesn't Work (and Less Effective Exercises)

Have saddle bags? Think targeting exercises to a specific body works?  Think again.  This WebMD slideshow gives the skinny on some common exercise myths: WebMD Slideshow: Slideshow: 7 Risky Exercises and Better Bets

Advice for a Fellow Arthritis Sufferer

I've registered to participate on the American Cancer Society's DetermiNation NYC Half Marathon team in March 2014. So I decided to search the internet to find a beginner runner's training program that wasn't only focused on running, but also incorporated cross training and other forms of exercise. I found one that looks like what I am looking for: Hal Higdon's Novice Half Marathon Training Program.  The program included 2-3 days of cross or strength training.  

As a beginner runner, I neglected to include this in my training, and I do believe the lack of cross and strength training contributed to my knee troubles.  I was always subject to becoming a victim to arthritis (having several family members with it, myself having a major knee injury years ago, and being overweight).  All I wanted to do was run.  Occasionally I did some strength training, but it was a regular part of my workout routine.  As my knees have hampered my running, I have come to appreciate the benefits of cross and strength training. 

You may want to run, but more importantly, you should strive to keep moving! 

MONDAY'S MEDS: THE DOCTOR IS IN (7/8/2013) - Why Am I So Tired

I found this article on WebMD about Possible Causes for Fatigue:

The 3 Top Causes are typically related to our daily habits
1) What You Eat - put down the sugar and caffeine and lift up your fork with a healthy, balanced diet of vegetables, fruits, and lean protein.
2) How Much You Sleep - Most people just don't get enough.  Avoid alcohol and caffeine before bedtime, turn off the TV, and keep your room quiet and restful.
3) How Much You Exercise - A great way to ward off tiredness is good old-fashioned vigorous exercise.  Do it at least three hours before going to bed to wind down - start with about 40 minutes for 4 days a week for about a month.

If after a couple of months of putting these 3 steps in place you don't see improvement, you should check with your health care provider about your chronic tiredness.  This could be linked to other medical conditions such as:

4) Anemia
5) Nutritional deficiencies
6) Thyroid problems
7) Diabetes
8) Depression
9) Sleep problems
10) Undiagnosed heart problems

For more information about fatigue, check out this WebMD article about Possible Causes for Fatigue.

Running Bye-Week: Just Cross-Training (Day 1)

I'm still a little sore and stiff from yesterday's 10K (and my knee is somewhat achy).  So I am using this a bye-week - no running, just cross-training.  This evening I made a relatively easy ride on the stationary bike at the Y.  This was the combination exercise bike (Matrix Fitness). 

This time I used the Virtual Trainer feature which consists of videos of actual bike trails and rides.

 

 

I took the California Coast Bike Ride.  Along with the video, there was a rolling script with information about the trail.  It really helped pass the time along that otherwise would have been a boring ride.

 



Stats - 30:00, 5.78 mi (pace - 5:10/mi), 137 cal

It's Getting ...

Well,  the hot spring weather we are so accustomed to here has finally arrived.  And as the temperature rises, the running seems to be getting harder.  My co-worker and struggled some this afternoon - but we kept on going.  We have just one week before our Cotton Row 10K and we figured the run should be somewhat easier than these training runs since the run would be early(ier) in the day (7:00 am) as opposed to afternoon. Also, we should be well rested as opposed to running after work when you're exhausted from the 'hustle and bustle' of the day.  My knee pained me some, but I kept going - not pushing it too hard,  I probably won't run any more this week, but hopefully will try to spend some time in the pool working out.
Stats:
4.5 mi, 1:16:07 (pace - 16:55/mil), 456 cal 

Returing from MIA - What I Learned (and Felt) Today After Missing 2 Weeks of Running

I didn't realize it, but up until today, I had missed almost 2 straight weeks of training (last run was 4/25).  I've had pain in my lower back then in my upper back (around my shoulder) so I skipped working out altogether.  I had been painting a room in house the past couple of weekends and had been doing some (relatively) intense hills jogging after work with my co-worker, so I decided to listen my body and pull back.

Well, today I decided to re-join my co-worker and get back on the wagon - for a long run (but less hills than before).  The two of us had registered for a 10K on Memorial Day so we knew we needed to put in the work if we were going to have a modest performance (under 1:30) for the upcoming 10K.  Admittedly both my co-worker and I were markedly slower - she hadn't run for about a week herself because she had been suffering with pain in her lower back and leg.  My knees felt OK - but my legs and my butt definitely felt the burn.  I've been using a new joint supplement (Move Free) for the past couple of weeks, and my knees certainly didn't pain or ache as much while I was running.  My co-worker and I finished a 10K distance and more (6.54 mi) in a relatively decent time (1:50), so running at this pace (16:40) we should finish this 10K about 1:38. 

Perhaps my biggest regret these past 2 weeks is that I didn't do any form of exercise - even just in the pool for some water-tredding or pool running.  Anything to keep the body moving.  I do certainly believe that cross training (weight training, cycling, etc.) has a synergistic effect on one's running.  I notice that even when I skip running and do a few days of cross training, I do notice that the running doesn't pain my knees as much.  Since I've been home relaxing, my legs have really stiffened up - I hadn't noticed much swelling but definitely some pain.  Definitely will ice the knees tonight.

Tracking workouts at the gym

I recently joined the local YMCA and found a new program that helps plan and track your workouts.  The Y uses MobileFitTM. 

Tonight was the 1st time I used the system.  Based on your answers to a short survey about your health and fitness goals, your past workout history, your workout preferences, etc., your enter your responses into a kiosk (look like an ATM) and the system builds a customizable workout plan for you.  Also, you are assigned a coach to whom you can provide feedback on your workouts, ask questions, etc. These are actually coaches that worked at the Y, but I didn't get a chance to talk with my coach because she wasn't on the schedule to work today.  You can customize the workouts that the system generates by adding, deleting, and replacing exercises, as well as changing the number of reps and sets, and amount of weight.  You print out your workout or send them to your mobile phone while at the gym.  And you can access the program online from your PC or tablet.

Tonight I did some strength training and 30 minutes of cardio.  I didn't complete all of the strength exercises (the MobileFit generated 13 exercises for me to do) since I got to the gym late.  Also, I had to change the weights on some of the routines because these were just too heavy for me.  In my feedback to my coach, I did note these adjustments to my workout - waiting to see what feedback I get from the coach (and more importantly, how long it takes for her to respond to me):
* Standing Hip Abductor (with band)
* Hip Adductor (on machine)
* Curled Bar Curl
* Dumbbell Standing Shoulder Press
* Long Lever Arm Crunch (arms extended overhead) - I added some resistance by holding a 5-lb weight.
* Hip Oblique Stretch
* Lower back Stretch

My cardio was on an elliptical (Octane Fitness Q35c) - this was different inasmuch by changing your stride (lengthening/ shortening), you can walk, jog, or run

31:14, 3.71 mi, 233 cal

 

 

 

Can't wait to see what new workout the MobileFit program has in store for me on my next check-in!

Getting a little sweat while on the road

Last week, I flew to Reno for week-long business meetings in a neighboring town NW California town.  The area was quite desolate so we spent driving about an hour each way to and from Reno.  Not only that, but I had to deal with the time difference (Pacific vs. Central).  This was in some respects good since I was getting up later than I normally.  But on the downside, I was going to bed 2 hours later than usual. (And no, I didn't spend too much time or money in the casinos - only 2 casinos and under $20 in the hold).

I did manage to get in some exercise - the hotel we stayed in had a small workout room:

TOTAL DISTANCE -  7.26 mi
TOTAL TIME  - 1 hr, 55 min
TOTAL CAL - 1080

*Sun, 1/27/13 - AM run - 2.7 mi, 45:05, 537 cal
*Tues, 1/29/13 - Elliptical - 2.1 mi, 30:00, 213 cal
*Wed, 1/31/13 - Elliptical - 2.46, 35:00, 330 cal

Some exercise is better than none at all.

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (1-23-13)

PUTTING IN THE WORK GETS RESULTS

Hitting the Asphalt with BGR!

This morning, I got out and 'wunned' 5 miles (abt 1:13:00, abt 14.6/min, 774) on the park trail with a great group of ladies in my hometown - Black Girls Run (http://www.blackgirlsrun.com/). 

While some people may feel intimidated (or even uncomfortable), you shouldn't.  Health and wellness particularly in the African American community is at a serious state in this country - obesity, diabetes, and heart disease alone are at disproportionately high rates among African American women.  I hope people outside can appreciate the motivation behind the movement.  I truly admire BGR creators Ashley Hicks and Toni Carey for being such visionaries.  Many similar health-conscious movements ( have sprung up since, which can only benefit our community.

Let's keep PRESERVING THE SEXY!

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

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!

 





Keeping the Holiday Burn Going!

Today's was the 2nd day for my Holiday Running Streak.  I got to the gym late (around 5:45 pm) so I decided to make it a short trip to the gym on the Treddy - walked 2.0 mi, and jogged 1.0 mi (stats from equipment readout). 

Warm-up (bike) - 5:00

Walk
30:00 - 1.77 mi, 3.5 mph
Avg HR - 116'7.1 laps
242 cal
Pace - 16:40/mil

Jog (run)
1.0 mi, 14:10
0.15 mi 4.0 mph
0.10 mi - 4.5 mph

My back was still a little sore and achy, but I managed to finish my workout.

Getting My Holiday Burn On! My Virtual Turkey Day Walk/Run 2012

Well, today I hit the road for a little workout before Thanksgiving dinner and I must say I did OK: total 4.4 mi: 1.26 mi walking and 3.25 mi 'running':

Walk - 22:43, pace 18:04, 254 cal
Splits
Mile 1 - 17:52 (pace 17:52)
Mile 1.26 - 22:43 (pace 18:54)

Run (slow jog/walk: 0.15 mi jog/0.10 mi walk) - 51:15, pace 16:15, 624 cal
Splits
Mile 1 - 16:21 (pace 16:21)
Mile 2 - 32:24 (pace 16:03)
Mile 3 - 48:48 (pace 16:24)
Mile 3.16 - 51:18 (pace 15:51)


This was part of my first run/walk for several of my holiday challenges.  I did several knee rehab exercises (stretching/strengthening) before going out to walk/run and I think that helped a lot.  Knees felt good surprisingly since this was my 1st real workout since finishing rehab last week.  I got a little winded at mile 2 of my 'run', but I kept going and got my 2nd wind.  Although my knees felt good, my back did bother me some, but I think that's was caused by all the hard work from the last 2 days I spent raking up and bagging up leaves on my front yard (LOL).

Don't have a heart monitor (last one broke and I haven't replaced it yet), so I had to rely on my smartphone GPS app - I'm certain the cal count is not accurate, but it does provide good feedback.

And all my hard work wasn't in vain - I kept the portions small and passed on dessert!!

I found a great cartoon on the Net that really sums it up for all us 'athletes' this Thanksgiving - :)

Hope everyone had a happy and safe Thanksgiving!

Once on the Lips, Gotta Burn it off Those Hips

Better think twice before taking that 2nd slice of pie!

 

Check out this Active.com article on how to burn off those Turkey Day calories!!!

Gobble Up Exercise (11/8 - 24/2012)

Sunday, 11/18/2012 - Pool workout
Monday, 11/19/2012 - Dance workout
Tuesday, 11/20/2012 - Aerobic/cardio workout
Wednesday, 11/21/2012 - Core and strength training
Thursday, 11/22/2012- Walk/run (30:00)*
Friday, 11/23/2012 - Core and strength training*
Saturday, 11/24/2012 - Walk/run (30:00)*

* Includes 1 mile for Holiday Running Streak (Running World)