Running....in pictures

Marbear at A Quest for Health & Happiness recently shared photos of the absolutely stunning places where she enjoys running. Even though my landscapes cannot compete with hers, I thought I would also share photos of the places I run most frequently.

COUNTY FAIRGROUNDS

UPGROUND RESERVOIR

METRO PARK

BIKE TRAIL

STATE PARK

On the Way to Onederland - Week 5

Start weight 216.9
End weight 215.2
Loss 1.7


Monday
Food
Pre-run: 1/2 banana
Breakfast: Poached eggs; turkey sausage; Greek yogurt w/honey & walnuts
Lunch: Chef salad; applesauce
Dinner: Tangy Parmesan Halibut; garlic-herb couscous; steamed asparagus
1,420 cal (carbs 83 (23.6%); protein 122)

Exercise
2 mile run (Nike+) (332 cal)

Deficit 1,061


Tuesday
Food
Breakfast: Egg Bake (eggs, ham, veggies, cheese); 1/2 toasted English muffin w/ strawberry Smuckers Simply Fruit; cottage cheese w/pineapple
Lunch: Chicken salad on lettuce & sliced tomatoes; carrot and bell pepper slices w/hummus; grapes
Dinner: Meatloaf; broccoli w/cheese
1,310 cal (carbs 79 (24.3%); protein 104)

Exercise
20 minute strength training DVD - 200 cal

Deficit 1,039


Wednesday
Food
Breakfast: Hardcooked eggs; turkey sausage; applesauce; chocolate soy milk w/protein powder
Lunch: Chef salad; grapes
Dinner: Spicy Asian Lettuce Wraps; egg roll; Sesame Green Beans
1,522 cal (carbs 90 (22.1%); protein 122 )

Exercise
30 minutes stationary bike - 350 cal

Deficit 977


Thursday
Food
Breakfast: Omelette w/turkey, broccoli, and cheese; steel cuts oats w/banana & pecans
Lunch: Salad w/tuna & bacon; 1/2 apple
Dinner: Pretzel Crusted Chicken Tenders with Thai peanut dipping sauce; Spiced Carrots
Snack: Hot cocoa
1,313 cal (carb 86 (25.7%); protein 105)

Exercise
2 mile run (Nike+) (334 cal) and 20 minute strength training DVD (200 cal) - 534 cal

Deficit 1,370


Friday
Food
Breakfast: Egg Bake (eggs, ham, veggies, cheese); sliced banana & strawberries
Lunch: Salad w/barbecued chicken; grapes; 1/2 apple w/peanut butter
Dinner: Shrimp scampi; steak; broccoli w/cheese; wine
1,355 cal (carb 60 (19.2%); protein 109)

Exercise
30 minutes stationary bike (350 cal) and 20 minute strength training DVD (200 cal) - 550 cal

Deficit 1,344


Saturday
Food
Breakfast: Fried eggs; turkey sausage; cottage cheese w/pineapple; cinnamon raisin toast; hot cocoa
Lunch: Beef & bean nachos; tossed salad; grapes
Snack: Popcorn; cheddar cheese
1,290 cal (carb 79 (24.6%); protein 80)

Exercise
30 minute yoga DVD (150 cal)

Deficit 1,009

Sunday
Food
Pre-run: 1/2 banana
Breakfast: Omelette w/spinach, bell peppers, mushrooms, & feta cheese; strawberry protein shake (milk, strawberries, protein powder)
Lunch: Chicken Cordon Bleu; steamed green beans; grapes
Dinner: Meatballs w/sauce & mozzarella; garlic toast; green beans w/Italian dressing
1,487 cal (carb 80 (20.6%); protein 122)

Exercise
1.75 mile run (Nike+) (286 cal)

Deficit: 948


Targets
Calories: 1,400 to 1,600
Carbs: max 100g/25%
Protein: between 90 and 110
Calorie deficit: 700 for 1.4# loss per week

On the way to Onderland - Week 4

Start weight 217.8
End weight 216.9
Loss .09


September 19
Exercise: Ran 3.11 miles Nike+ (530 cal)
Food: 1,184
Deficit: 1,540

September 20
Exercise: 20 min. strength training DVD (200 cal)
Food: 1,202
Deficit: Deficit 1,192

September 21
Exercise: Ran 2 miles Nike+ (334 cal)
Food: 1,514
Deficit: 1,014

September 22
Exercise: Cross training - 30 min. stationary bike (350 cal)
Food: 1,423
Deficit = 1,121

September 23
Exercise: Ran 2 miles Nike+ (335 cal) 20 min. strength training DVD (200 cal)
Food: 1,397
Deficit = 1,335

September 24
Exercise: Rest day
Food: 1,286
Deficit = 908

September 25
Exercise: Ran/walked 3 miles Nike+ (501 cal) and Jillian Michaels DVD (cal 300)
Food: 1,516
Deficit = 1,479

Average daily deficit = 1,125

10K Training Program
Strength Training (w/3# weights)
No More Trouble Zones DVD (w/3# weights)

Maintenance calories: 2194 Calories/day

700 cal deficit per day = 1.4# loss per week

Deficit formula
Maintenance Calories - (Calories Consumed - Calories Burned) = Deficit

Food Run 5K

This morning two friends and I participated in a challenge - the Food Run 5K. The rules were simple: "You must carry/wear a bag/backpack/satchel containing 5 pounds of canned goods and run a 5K on any selected route/trail. At the end of your run you must then take the food to a nearby food-bank/church and donate it." The run itself, though, was not simple. Who knew 5# of groceries could seem so heavy?!?

But we had a blast. And it was exciting to go out for a run with these friends who recently began C25K because they were inspired by my success with the program.

New Runners!

I promised myself a new pair of running shoes when I had completed the Couch to 5K running program and ran my first 5K. I ran the 5K in July and finished the program in August....and still hadn't purchased new shoes.

I always tell people that good shoes are essential for running, but I actually have a difficult time spending $100+ on a pair of shoes. When I started running, I pulled an old pair of Nikes from the closet. I'd had them for several years, but they didn't have much mileage on them. I'm not even sure they are specifically running shoes. They are most likely cross trainers. I never had any problems with them, but they were getting really worn out, so I finally had to stop procrastinating about buying new ones.

Today, I had a half day off work, and I went to the running store. They checked out my old shoes (with a grimace...haha) and had me walk and jog around the store so they could analyze my gait. Then they brought out about 67 shoes boxes and I started trying them on.

I instantly hated Asics and New Balance. Nike, Adidas, and Mizuno were okay but not great. I was loving Saucony and Brooks...but I still hadn't found anything that I would spend huge amounts of money on.

And then....behold...Brooks Ghost




My feet instantly began proclaiming, "These are AMAZING! I'm in love! I MUST have these shoes!"

There's no arguing with happy feet. :)


GO GREEN! Did you know you can recycle your old runners or donate them to charity? Check out Soles4Souls or Nike's Reuse A Shoe.

Just another week

This healthy journey I'm on is very cyclic. One week I'm über excited and motivated, the next week I'm all "Oh, this again." This week has been the latter. I stay on plan during these weeks but the enthusiasm is lacking. It's all good, though, because I think it prevents burn out.

I said all that to say that I don't have much to blog about this week.

I haven't weighed this week so I'm hoping the scale has happy news to report when I step on it again.

I got two compliments today, and I'm a bit embarrassed to confess how much those mean to me.

Saturday morning I did ALL of Jillian Michael's No More Trouble Zones DVD. (I usually just lay on the floor and watch through parts of it, but I was finally able to push myself through the whole thing.) And then on Sunday morning I ran a 5K distance and set a new PR both for the 5K distance AND a one mile pace. I hurt in ridiculous ways by Sunday evening, but even the pain was wonderful. Today I did 30 minutes on the stationary bike, and for the first time since I started using it, my thighs didn't feel like spaghetti all day.

I tried a couple new recipes. I need to do that or food gets b-o-r-i-n-g. The Fiery Lemon Glazed Chicken was spectacular! The Cauliflower "Mac" and Cheese was tasty but my brain was not fooled into thinking I was eating macaroni. It tasted like cauliflower with cheese sauce.

And that, my bloggy friends, is all I have to report.

On the way to Onderland - Week 3

Start weight 220.5
End weight 217.8
Loss 2.7

September 12
Exercise: Ran 3.11 miles Nike+ (531 cal)
Food: 1,385
Deficit: 1,340

September 13
Exercise: Strength training (100 cal)
Food: 1,384
Deficit: 910

September 14
Exercise: Ran 2 miles Nike+ (343 cal)
Food: 1,559
Deficit: 978

September 15
Exercise: Cross training - 30 min. stationary bike (350 cal)
Food: 1,464
Deficit = 1,080

September 16
Exercise: Ran 2 miles Nike+ (343 cal)
Food: 1,615
Deficit = 922

September 17
Exercise: Rest day
Food: 1,809
Deficit = 385

September 11
Exercise: DVD (cal 200)
Food: 1,202
Deficit = 1,192

Average daily deficit = 972

10K Training Program
Strength Training (w/3# weights)
No More Trouble Zones DVD (w/3# weights)

Maintenance calories: 2194 Calories/day

700 cal deficit per day = 1.4# loss per week

Deficit formula
Maintenance Calories - (Calories Consumed - Calories Burned) = Deficit

Success X3

On Sunday morning, I weighed in at 220.5. I was all kinds of happy about that because

1. I'd finally broken through the 221 wall that had blocked me ALL. SUMMER. LONG.
2. I was almost to the point of having lost 20 pounds
3. The 2-teens were just around the bend

I checked my weight Sunday night, Monday morning, Monday afternoon, Monday evening, Tuesday morning...and it just kept dropping in small increments. (Yeah, a little obsessive...)

So even though it's not an official weigh-in day, I'm declaring success! I have lost 20.8 pounds and I'm into the 2-teens....yahoooo!

My other success for the week is that I set TWO personal records in running! Booyah!

On Sunday morning I ran a 5K distance in 39:20.
This morning, on a 2 mile run, I did a one mile pace of 12:22.

On the way to Onederland - Week 2

Start weight 221.9
End weight 220.5
Loss 1.4



September 5
Vacation

September 6
Vacation

September 7
Exercise: Ran 3 miles Nike+, walked 2 miles, ran .75 mile Nike+ (897 cal)
Food: 1,530 calories
Deficit: 1,561

September 8
Exercise: Cross training - 30 min. stationary bike (350 cal)
Food: 1,581
Deficit = 963

September 9
Exercise: Rest day
Food: 1,636
Deficit = 558

September 10
Exercise: Ran 2 miles Nike+ (342) + strength training (100)
Food: 1,703
Deficit = 933

September 11
Exercise: DVD (cal 300)
Food: 1,101
Deficit = 1,393

Average daily deficit = 1,081 (counting the 2 days not on plan - 773)

10K Training Program
Strength Training (w/3# weights)
No More Trouble Zones DVD (w/3# weights)

Maintenance calories: 2194 Calories/day

700 cal deficit per day = 1.4# loss per week

Deficit formula Maintenance Calories - (Calories Consumed - Calories Burned) = Deficit

On the way to Onederland - Week 1

Start weight 222.9
End weight 221.9
Loss 1.0


August 30
Exercise: Strength training (100 cal)
Food: 1,896 calories
Deficit = 398

August 31
Exercise: Ran 2 miles Nike+ (350 cal)
Food: 1,445 calories
Deficit = 1,099

September 1
Exercise: Cross training - 20 min. stationary bike (250 cal)
Food: 1,562 calories
Deficit = 882

September 2
Exercise: Ran 2 miles Nike+ and strength training (450 cal)
Food: 1,567
Deficit = 1,077

September 3
Exercise: Rest day
Food: 1,482
Deficit = 712

September 4
Exercise: DVD (cal 300)
Food: 1,484
Deficit = 1,010

Average daily deficit = 863

10K Training Program
Strength Training (w/3# weights)
No More Trouble Zones DVD (w/3# weights)

Maintenance calories: 2194 Calories/day

700 cal deficit per day = 1.4# loss per week

Deficit formula (I don't know if this is correct) Maintenance Calories - (Calories Consumed - Calories Burned) = Deficit

Not ready

I discovered this week that I am not ready for the running program I chose to work on after C25K. My body is just not ready to run 5 days a week or for speed work. I'm disappointed but I'm willing to try something different.

Surprisingly, a 10K program seems like it will work better. Even though I don't see myself running a 10K any time soon, the 10K program actually has shorter runs than the program to increase 5K speeds. And it's only 3 days a week of running with scheduled strength training on the off days. I have been doing very little strength training, and I know I need to add this, so that is definitely a plus with this program.

So, my revised post-C25K plan is Hal Higdon's 10K Training for Novices.

After C25K: Hal Higdon's 5K Training Program

I've looked at many different running programs trying to decide what to do after C25K. I like the structure of a program so I know how I should be progressing. Hal Higdon's program seems to be the best next step, and someone I know who ran the Boston Marathon recommended his programs.

Hal Higdon's 5K Training Program - Intermediate

W1 (August 23)
Tues 3 mile run; Wed 5X400; Thurs 3 mile run; Sat 3 mile run; Sun 5 mile run

W2 (August 30)
Tues 3 mile run; Wed 30 min tempo run; Thurs 3 mile run; Sat 3 mile run; Sun 5 mile run

W3 (September 6)
Tues 3 mile run; Wed 6X400; Thurs 3 mile run; Sat 4 mile run; Sun 6 mile run

W4 (September 13)
Tues 3 mile run; Wed 35 min tempo run; Thurs 3 m run; Sun RACE DAY
(Sept 19 - Race with Grace 5K)

W5 (September 20)
Tues 3 mile run; Wed 7X400; Thurs 3 mile run; Sat 4 mile run; Sun 6 mile run

W6 (September 27)
Tues 3 mile run; Wed 40 min tempo run; Thurs 3 mile run; Sat 4 mile run; Sun 7 mile run

W7 X2 (October 4, October 11)
Tues 3 mile run; Wed 8X400; Thurs 3 mile run; Sat 5 mile run; Sun 7 mile run

W8 (October 18)
Tues 2 mile run; Wed 30 min tempo run; Thurs 2 mile run
Sun RACE DAY (Oct 24 - Inland Trail 5K)

Success!

Today was W9D1 of C25K and I RAN THREE MILES!!! No walking, baby!!! Wooooohoooo!!!!!

Nike+ - Distance 3.1 Time 38.07 Pace 12.38

image from google

And as proof that my body is healthier and coming into balance...I started my period today. Now for most women this is a monthly occurrence not worth mentioning. But I have an endocrine disorder which causes me to either not have periods at all or for my periods to be very irregular. And I've never had a period without being on medication! This is truly momentous.

Running and "the girls"

Ever since I increased my running distance, "the girls" have really started to hurt. They feel bruised and very tender. It's actually gotten to the point that last night when I turned on my stomach in my sleep, the pain woke me up. And they hurt all through this morning's 2 1/2 mile run.

This really freaked me out. I thought something was horribly wrong with me. I googled, and breathed a sigh of relief, when I discovered this is a rather normal problem.

"Breasts bounce 135 metres (443 FEET!!!) when a woman runs a mile. Whether trail running, road running or running on a treadmill at home or at the gym, a woman’s breasts will move up and down, side to side, up and down and in and out. When running, a woman's breasts do a figure of eight."

Ouch.

I've been wearing two very tight sports bras that have "the girls" strapped down and tucked in. But apparently that's not enough. I decided to invest in a high-tech sports bra (one from Champion and one from Shock Absorber). Hopefully this does the trick and makes "the girls" happy.

So, word of warning to the runners out there. "Your girls" are flipping around in figure eights, over 400 feet per mile. They deserve a good bra!

Here Comes The First 5K!

I've signed up to do my first 5K next Saturday (what was I thinking?) so this week, instead of C25K, I'm working on "running" three miles.

This is the planned training: 5 minute warm-up; 10 minute run; 4 minute walk; 10 minute run; 4 minute walk; 10 minute run; 4 minute walk; 4 minute run for a total of 46 minutes. I'm trying 10 minute runs because last week I modified C25K and was able to do two 9.5 runs.

Day 1 - July 11
5 minute warm-up. 10 minute run (Omg I'm dying); 4 minute walk. The next 10 minute run looked like this: run 2, walk 4, run 2, walk 4. (My legs were really burning.) Then a 4 minute walk. Next a 10 minute run that went like this: run 2, walk 5, run 3. (My legs were aching so bad they almost felt numb. And I was so hot!) Then a 4 minute walk. The last 4 minute run I did half walk, half run.

3 miles. 46 minutes.

A LOT more walking than I had planned and I think I can name the usual suspects - not enough H20 the day before and not enough sleep. Plus I ran later in the day than normal, and the sun was blazing (but that's what it's going to like on race day). BUT my time was what I was aiming for so I'm happy.

And I sprinted the last 2 or 3 minutes. When I crossed over my imaginary "finish line" I let out a war whoop! I'm a runner, dude. How crazy is that?

Day 2 - July 13
Much much better than Sunday! I hit a couple "I can't do this!" walls but physically the whole thing was freakin' awesome.

5 minute warm-up walk. 10 minute run (Omg I'm dying); 4 minute walk. 10 minute run (This is the longest 10 minutes of my entire life); 5.5 minute walk. (Come ON; quit walking!). 8.5 minute run (Oh! Wow! I'm almost done! And I feel pretty darn fantastic! And that sunrise is glorious.); 4 minute walk. 4 minute run (Pick up that pace and show some triumph, girl! Wait, there's my 3 mile marker and the playlist is still going. Did I actually cut some time from the run?)

3 miles. Just about 43 minutes. (I improved by 3 minutes? Really?)

I'm a little worried that I only have one more practice before the REAL THING but I'm at least confident that I will at the very least survive my first 5K.

Day 3 - July 15

I ran the race route today. Don't even ask me how difficult it was to convince myself to run through town where people could see me! I knew I had to break that mental barrier before Saturday.

Definitely the best run yet this week. I never had one of those "Can I please stop running now?" moments. In fact, on the second 10-minute run I hit that sweet spot and felt like I could go forever.

This is what today looked like: 5 minute warm-up. 10 minute run. 4 minute walk. 10 minute run. 4 minute walk. 14.5 minute run. (Yeah, baby, FOURTEEN AND A HALF MINUTES at the END OF THE RUN!!!)

And you know what else? I ran a full mile!

3 miles. 42.5 minutes.

NEXT RUN? THE 5K! HERE WE GO!