Man, Oh man! So, I found this really cool interval training podcast - podrunner.com. So, I thought I'd try it out today. The first week's podcast was 30 minutes. I only managed to get through 15 minutes of it before my shins were burning so badly I could barely take another step. I feel like such a wimp. :)
However, on a happy note - I did lose 3 pounds this week. For those of you who don't know...I am a member of Weight Watchers. It's a TERIFFIC program. The basic premis is that foods are assigned point values based on calories, fat and fiber. One thing I need to do better on is being more mindful of how many points I actually consume on a day-to-day basis.
Tomorrow will be a very active day. It's my first 4-mile and, plus I have a black belt work out in the afternoon. I'm VERY glad I have monday off.
Saturday, May 29, 2010
Thursday, May 27, 2010
Today...just Today!
Today I pushed myself a little harder than usual. I managed to jog out a mile in 14:23. Pretty sweet! My average pace time, though, went up a little - and my total distance went down, neither by a huge amount. Now I think what I need to work on is being able to maintain a 15-minute mile for more than just 15 minutes. I need to be able to maintain that speed while jogging for 20 minutes (at first). I'm pretty sure it will come.
If you had asked me, "Courtney, do you think you'll be able to run a 15-minute mile after just 2 full weeks of training?" I would have scoffed and come up with some whitty come back. But I've done it, not once, but twice.
Things are coming together: I've registered for the race in Virginia Beach and booked my hotel. I'll soon be booking my flight from JAX to VB. My training is consistant and my body is responding fairly well, I think. Some things I need to work on - in the midst of this success: I've increased my water intake, but need to lay off the coffee and sodas; less eating out, more veggies, and being consistant in incorporating strength training with my race training.
It's good to celebrate success, but I like to have new goals in my crosshairs.
Still runnin, tryin' to do it with perseverance.
If you had asked me, "Courtney, do you think you'll be able to run a 15-minute mile after just 2 full weeks of training?" I would have scoffed and come up with some whitty come back. But I've done it, not once, but twice.
Things are coming together: I've registered for the race in Virginia Beach and booked my hotel. I'll soon be booking my flight from JAX to VB. My training is consistant and my body is responding fairly well, I think. Some things I need to work on - in the midst of this success: I've increased my water intake, but need to lay off the coffee and sodas; less eating out, more veggies, and being consistant in incorporating strength training with my race training.
It's good to celebrate success, but I like to have new goals in my crosshairs.
Still runnin, tryin' to do it with perseverance.
Wednesday, May 26, 2010
Out for a Stroll
Today - a 20-minute stroll. No goals, no agenda; just constant light movement for 20 minutes. The weather was fantastic again! (Thank you, Lord!) Yesterday, I pushed hard so it was nice to just go 'out for a stroll' this morning. My best friend even came with me. :)
It as a pretty uneventful morning. And that is ok! Let me share something that I've learned. If you have a goal, one of the biggest components to meeting that goal is having a plan. Then being consistent about following that plan. I've been using this: Half Marathon Training: Walkers. Each day is already planned for me, I just need to do it. This keeps me from saying, "well, I really don't know what to do...so I'll research tonight and then start tomorrow." Tomorrow will be come today, which becomes yesterday - and before you know it...a week or two has gone by.
Also in my plan: 2 built-in days of rest. SO IMPORTANT!!! Before I started this journey, I would just do what I needed to in order to make it to the day of rest - but then feel guilty because I was taking rest, knowing that I hadn't really worked hard before getting there. NOW - I work hard in between, and am grateful for those 2 days. I feel no guilt at all. Instead, I feel a sense of accomplishment because I know that those 2 days are like a reward for my diligence.
In the beginning, it may not be about setting huge goals, or gym memberships, or even half-marathons. For you, dear friend, it may simply be about being consistent to a plan. If your plan to begin with is walking for 10 minutes a day, 3 days a week - do just that and nothing more. Once you realize that you can do that...you'll WANT to add either another day or 2 or more time.
When I was working with a personal trainer - the first time she said "We're going for run"... I was TERRIFIED!!! I've been overweight all my life, and had awful images in my head about what I would look like while running, how my body would feel, and what others might think when they saw me running. After all was said and done...I was completely shocked at what my body could do. Yes, I felt totally awkward. Yes, initially there was a lot of pain. Yes, I'm sure that ignorant people scoffed and jeered. But I did it. First it was 15 seconds, then 30, 45 and then a minute (with equal amounts of walking in between). Then we repeated it 7 more times. During those last couple of sets...I thought I was going to die. I couldn't breathe, my entire body was wracked with pain, and I wanted to chop off my legs from the knee down (figuratively speaking). But I lived, and actually craved to do it again because I was enthralled with what my body was actually capable of in spite of my size and horrible joint condition.
Now, I am able to run a mile in 15 minutes. Is it because I have become a super athlete over night. OF COURSE NOT!!! It's because of 1 thing: Consistency. I do my best to be consistent in my training AND in my blogging (which has proved to be a great accountability tool for me).
I have no idea how many people read this, I hope there are lots. But even if for just one - YOU can do this. The path to healthy living is not a destination, it is a lifelong journey. My journey will not stop at the finishline in Virginia Beach in a few months. That is simple a mile marker.
Whether we run, walk, waddle or crawl - let's do it with perseverance always keeping the true prize of Christ in our focus, and always make effort to throw off everything that holds us back.
It as a pretty uneventful morning. And that is ok! Let me share something that I've learned. If you have a goal, one of the biggest components to meeting that goal is having a plan. Then being consistent about following that plan. I've been using this: Half Marathon Training: Walkers. Each day is already planned for me, I just need to do it. This keeps me from saying, "well, I really don't know what to do...so I'll research tonight and then start tomorrow." Tomorrow will be come today, which becomes yesterday - and before you know it...a week or two has gone by.
Also in my plan: 2 built-in days of rest. SO IMPORTANT!!! Before I started this journey, I would just do what I needed to in order to make it to the day of rest - but then feel guilty because I was taking rest, knowing that I hadn't really worked hard before getting there. NOW - I work hard in between, and am grateful for those 2 days. I feel no guilt at all. Instead, I feel a sense of accomplishment because I know that those 2 days are like a reward for my diligence.
In the beginning, it may not be about setting huge goals, or gym memberships, or even half-marathons. For you, dear friend, it may simply be about being consistent to a plan. If your plan to begin with is walking for 10 minutes a day, 3 days a week - do just that and nothing more. Once you realize that you can do that...you'll WANT to add either another day or 2 or more time.
When I was working with a personal trainer - the first time she said "We're going for run"... I was TERRIFIED!!! I've been overweight all my life, and had awful images in my head about what I would look like while running, how my body would feel, and what others might think when they saw me running. After all was said and done...I was completely shocked at what my body could do. Yes, I felt totally awkward. Yes, initially there was a lot of pain. Yes, I'm sure that ignorant people scoffed and jeered. But I did it. First it was 15 seconds, then 30, 45 and then a minute (with equal amounts of walking in between). Then we repeated it 7 more times. During those last couple of sets...I thought I was going to die. I couldn't breathe, my entire body was wracked with pain, and I wanted to chop off my legs from the knee down (figuratively speaking). But I lived, and actually craved to do it again because I was enthralled with what my body was actually capable of in spite of my size and horrible joint condition.
Now, I am able to run a mile in 15 minutes. Is it because I have become a super athlete over night. OF COURSE NOT!!! It's because of 1 thing: Consistency. I do my best to be consistent in my training AND in my blogging (which has proved to be a great accountability tool for me).
I have no idea how many people read this, I hope there are lots. But even if for just one - YOU can do this. The path to healthy living is not a destination, it is a lifelong journey. My journey will not stop at the finishline in Virginia Beach in a few months. That is simple a mile marker.
Whether we run, walk, waddle or crawl - let's do it with perseverance always keeping the true prize of Christ in our focus, and always make effort to throw off everything that holds us back.
Tuesday, May 25, 2010
A Great start to Week 3
Well...technically yesterday started my week 3 of training, and my day of rest was good. But today was GRRRRREAT once I made the choice to get my rumpus out of beddus! I debated for about 15 minutes this morning on whether to do my training in the evening. But I knew that if I did that - i might not walk. And I thought about all those who have supported me thus far. So...I got up! :)
Today's schedule was to walk for 3o minutes. Instead...I jogged a mile in 15 minutes, went 1.86 miles in the 30 minutes, and my average pace time was 16:14. Plus, of the 30 minutes, I only walked 10 minutes of it.
However, my left knee is a little tender. So...I'm gunna start adding my knee exercises into my routine. For those who don't know, here is the knee set (to be done in succession to one another). While laying on your back (flat or propped up on your elbows), bend the right leg and extend the left. While lifting the left leg off the floor and flexing your foot toward your body, do the following:
Today's schedule was to walk for 3o minutes. Instead...I jogged a mile in 15 minutes, went 1.86 miles in the 30 minutes, and my average pace time was 16:14. Plus, of the 30 minutes, I only walked 10 minutes of it.
However, my left knee is a little tender. So...I'm gunna start adding my knee exercises into my routine. For those who don't know, here is the knee set (to be done in succession to one another). While laying on your back (flat or propped up on your elbows), bend the right leg and extend the left. While lifting the left leg off the floor and flexing your foot toward your body, do the following:
- trace the alphabet from A - Z (26)
- make circles with your heal (25)
- bend your leg toward your chest, then extend (but not fully) (25)
- straighten left leg, and lift it up and down without the leg hitting the floor (25)
Repeat this sequence with the right leg. The goal would be to eventually do all 4 exercises with each leg without stopping. These exercises help to strengthen the muscles surrounding the knee cap. Warning!!! these are hard as all get out, but SOOOOOOO beneficial.
Looking forward to tomorrow's training, and another opportunity to throw off all that could hold me back.
Monday, May 24, 2010
Dear Anonymous:
I have had several encouraging comments on this blog by Mr. or Ms. Anonymous. I completely understand if you would like to remain undisclosed. However, if you would like to make yourself known to me, and aren't exactly sure how to show your name...perhaps this link might help: How Do I leave a Comment? I myself had to read it so I could understand how commenting works.
If you would like to remain anonymous on the blog, but wouldn't mind letting me know who you are privately, please send me an email to hebrews.ch12v1@gmail.com.
Your comments are so vital to me. I read them often. Please continue to send them.
If you would like to remain anonymous on the blog, but wouldn't mind letting me know who you are privately, please send me an email to hebrews.ch12v1@gmail.com.
Your comments are so vital to me. I read them often. Please continue to send them.
Sunday, May 23, 2010
Sweating Like an Athlete (W2,D7)
Today's 3 miles was really good! :) I managed to knock out the first mile in 16:30 - AND finished the total run in 51:59. On top of that, I was able to drop my average pace time to 17:20. I was able to jog for 10 minutes without stopping, and then continued to alternate between walking and jogging.
Needless to say, it was a great training day. Definitely no room for "stinkin' thinkin' "
It's amazing, though, at what goes through my mind while running. Sometimes I become a little self-concious, praying that no one is watching me. But those thoughts are quickly squeezed out by the necessity to control my breathing. And that soon takes a back seat to the BURNING in my shins and calves. Then, begins the battle between my flesh and my spirit. My flesh says to stop, the pain is too much, no one will know... My spirit says to keep running with perseverance this race toward the goal that has been set before me. Today, my spirit won out.
As I continued to run/walk - I often glanced between my watch and my Ipod (because I use the iTreadmill), and I noticed - with some satisfaction - the sweat glistening off my arm. Then I felt it trickle down my face and neck. Normally, any girl in their right mind would find this absolutely disgusting. But today...today, I felt like an athlete, and I loved it!
I WILL continue to run with perseverance this race that is before me, and work to throw off all that entangles me. Let's Do This!!!!!
Needless to say, it was a great training day. Definitely no room for "stinkin' thinkin' "
It's amazing, though, at what goes through my mind while running. Sometimes I become a little self-concious, praying that no one is watching me. But those thoughts are quickly squeezed out by the necessity to control my breathing. And that soon takes a back seat to the BURNING in my shins and calves. Then, begins the battle between my flesh and my spirit. My flesh says to stop, the pain is too much, no one will know... My spirit says to keep running with perseverance this race toward the goal that has been set before me. Today, my spirit won out.
As I continued to run/walk - I often glanced between my watch and my Ipod (because I use the iTreadmill), and I noticed - with some satisfaction - the sweat glistening off my arm. Then I felt it trickle down my face and neck. Normally, any girl in their right mind would find this absolutely disgusting. But today...today, I felt like an athlete, and I loved it!
I WILL continue to run with perseverance this race that is before me, and work to throw off all that entangles me. Let's Do This!!!!!
Saturday, May 22, 2010
Cross-Training
So...according to my training schedule, I was to take a 30-minute stroll today. Instead...I assisted in 2 VERY active junior TaeKwonDo classes. Tomorrow, I'm goin for another 3-mile walk - and will probably go to the track at Florida State and see if I can cut down my time a little. Last Sunday, I did 3 miles in around 57 minutes.
Here is where self-doubt sets in. The average time for a 5k is between 30 and 40 minutes. To shave that much time off my personal time before June 19, seems totally overwhelming. If I think about it too long, I just might talk myself out of it. So, i just keep pluggin along - trying to do my best for the day I'm in.
I've never been a runner, or even an active walker for that matter. I'm afraid that when I tell people that I'm gunna do a 5k or a half-marathon, that they get this image in their head about my fitness level. This is a HUGE struggle for me. There are many times when i tend to lose my purpose, or forget what and why i'm doing what I'm doing. But I have people around me who, in the own wonderful way, cheer me on toward the finish line. I hope that they continue to do so, because without them...I tend to wander aimlessly.
On the other hand, I feel a sense of purpose in my journey of jogging. Each step I take erases the cruel names I was called as a child, and the hateful things that have been said to me over the years. Each time my calves and shins burn in pain, I feel a little more justified and empowered. It is on the pavement that fear and triumph meet, head to head in a battle - tearing down habits of the past and rebuilding the future.
To you faithful few - who read this blog and comment often of inspiration and encouragement...THANK YOU. You can't know how much that means to me - and how inspiring you have become in my journey.
Here is where self-doubt sets in. The average time for a 5k is between 30 and 40 minutes. To shave that much time off my personal time before June 19, seems totally overwhelming. If I think about it too long, I just might talk myself out of it. So, i just keep pluggin along - trying to do my best for the day I'm in.
I've never been a runner, or even an active walker for that matter. I'm afraid that when I tell people that I'm gunna do a 5k or a half-marathon, that they get this image in their head about my fitness level. This is a HUGE struggle for me. There are many times when i tend to lose my purpose, or forget what and why i'm doing what I'm doing. But I have people around me who, in the own wonderful way, cheer me on toward the finish line. I hope that they continue to do so, because without them...I tend to wander aimlessly.
On the other hand, I feel a sense of purpose in my journey of jogging. Each step I take erases the cruel names I was called as a child, and the hateful things that have been said to me over the years. Each time my calves and shins burn in pain, I feel a little more justified and empowered. It is on the pavement that fear and triumph meet, head to head in a battle - tearing down habits of the past and rebuilding the future.
To you faithful few - who read this blog and comment often of inspiration and encouragement...THANK YOU. You can't know how much that means to me - and how inspiring you have become in my journey.
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