Today was a blah day. Nashville hasn't seen the sunshine in several days, a tight deadline at work had stress levels running high and my eating habits haven't been the best the last 3 days.
This all left me with a blah attitude and I REALLY didn't want to trudge to the gym in the rain.
But I did.
I started off my first mile at my normal 16:30ish pace. Then, I went to 2min/1min intervals of a 4 mph and 3.7 mph pace respectively. For my last mile, I ended up JOGGING five 1-minute intervals. And it felt good!
Around the half-way mark I thought maybe, just maybe I could get a 5K distance at or under 45 minutes. I didn't, but I still I felt so accomplished. I did 3.1 miles in 48:54 or a 15:40 pace, and that also included about a 3-5 minute warm up. So, Thursday I will try again, incorporating a little bit of jogging again.
Also, I have joined 5K in 100 days, too. So as soon as that starts up I'll devote a full blog post to it.
While running I realized I need some compression type pants to keep my stomach flab from flapping around. I think this will help care for my back too.
I also need to be sure to stretch my back out really well after each walk/run session.
Any tips for an overweight runner? Or someone with lower back issues?
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Tuesday, March 8, 2011
Tuesday, February 22, 2011
How powerlift almost killed me
I have to admit I'm a bit lost without my 3x per week walking schedule guiding me along in my workouts. Last week during my "recovery" week, I did yoga Monday, water aerobics Wednesday and walked/Powerlift Sunday.
So about Powerlift...
This is the description from the group fitness schedule: "Strength training workout emphasizing toning and muscle definition with high reps; targets every major muscle group."
Simple enough, right?
So Saturday, after taking an easy 4 mile walk, I headed to Powerlift. First of all, I got there later than I wanted to so it was already CROWDED. Walking into a new class when it's already full? Bad news. So, my spot was conveniently in the middle of the room, in the very front, RIGHT IN FRONT OF THE INSTRUCTOR. Nerves.
Next, cue the squats. And the overhead presses. And the bicep curls. And the push-ups. And the tricep dips. And what ever other form of medieval torture we performed that day. 40 minutes in I started getting lightheaded, dizzy, the room went white and I had to leave the class. I tried coming back in twice, but both times the same thing would happen as soon as I started to move or lift. I'm not sure I had enough fuel in my body. I only had a banana and granola bar for breakfast and at this point I was on hour 2 of my work out that day with only water to fuel me. Bad choice. So I only made it 40 minutes of the hour long class.
So now, yesterday - and even more so today - I can. not. move. Seriously, it hurt to type and click the computer mouse at work today. It hurt to lift the ceramic coffee cup to my lips this morning. Forget going to the bathroom, I'll just hold it. I was more sore today than I was either of the two days after the half-marathon last week. It's hardcore.
What did I learn though? Well, I learned that strength training is HARD WORK. This isn't a free ride, y'all. So fuel up! Also, I won't be doing any kind of walking before this class again. And the (very nice) instructor says it takes going to the class 3 times to be comfortable with it.
I am not quitting. This class has challenged me as I've never been challenged before and now I must conquer it. So, if you see me hobbling around, don't worry, I've just been working on my fitness.
So about Powerlift...
This is the description from the group fitness schedule: "Strength training workout emphasizing toning and muscle definition with high reps; targets every major muscle group."
Simple enough, right?
So Saturday, after taking an easy 4 mile walk, I headed to Powerlift. First of all, I got there later than I wanted to so it was already CROWDED. Walking into a new class when it's already full? Bad news. So, my spot was conveniently in the middle of the room, in the very front, RIGHT IN FRONT OF THE INSTRUCTOR. Nerves.
Next, cue the squats. And the overhead presses. And the bicep curls. And the push-ups. And the tricep dips. And what ever other form of medieval torture we performed that day. 40 minutes in I started getting lightheaded, dizzy, the room went white and I had to leave the class. I tried coming back in twice, but both times the same thing would happen as soon as I started to move or lift. I'm not sure I had enough fuel in my body. I only had a banana and granola bar for breakfast and at this point I was on hour 2 of my work out that day with only water to fuel me. Bad choice. So I only made it 40 minutes of the hour long class.
So now, yesterday - and even more so today - I can. not. move. Seriously, it hurt to type and click the computer mouse at work today. It hurt to lift the ceramic coffee cup to my lips this morning. Forget going to the bathroom, I'll just hold it. I was more sore today than I was either of the two days after the half-marathon last week. It's hardcore.
What did I learn though? Well, I learned that strength training is HARD WORK. This isn't a free ride, y'all. So fuel up! Also, I won't be doing any kind of walking before this class again. And the (very nice) instructor says it takes going to the class 3 times to be comfortable with it.
I am not quitting. This class has challenged me as I've never been challenged before and now I must conquer it. So, if you see me hobbling around, don't worry, I've just been working on my fitness.
Wednesday, January 19, 2011
Right choice vs. the easy choice
Yesterday on the way to work it was gross and raining out. I left early to arrive with enough time to prepare for a 9am meeting. About half-way to work - BAM - some chick rammed her Crystler Pacifica into the rear end of my car.
I'm pretty sure I shouted a million expletives after impact.
I missed my 9am meeting and coupled with the fact it has been a busy week at work, I was thrown off the rest of the day. Also, I left work late to make up for the time I missed that morning. Who wants to go to the gym after THAT kind of day?
I didn't want to. But I did.
What makes us choose the right choice verses the easy choice? Over the last 4-6 months I've worked really hard to eliminate excuses from my decision making. If I would have chosen to NOT go to the gym and walk my 4 miles last night, then I would have been making a piss poor excuse. There was no physical reason why I couldn't go to the gym. Because I had a bad day? Wrong - exercise relieves stress. Because I left work late and wouldn't get home until 7:30 pm if I went to the gym? Suck it up, eat a snack and get to the gym.
Yes, I did get home 12 hours after I left my house that morning. And yes that sucks, but did it hurt me? No.
When you want to make an excuse and take the easy way out of something, I encourage you to take a look at really WHY you are making that excuse and evaluate if it's the right choice or the easy choice.
I'm pretty sure I shouted a million expletives after impact.
I missed my 9am meeting and coupled with the fact it has been a busy week at work, I was thrown off the rest of the day. Also, I left work late to make up for the time I missed that morning. Who wants to go to the gym after THAT kind of day?
I didn't want to. But I did.
What makes us choose the right choice verses the easy choice? Over the last 4-6 months I've worked really hard to eliminate excuses from my decision making. If I would have chosen to NOT go to the gym and walk my 4 miles last night, then I would have been making a piss poor excuse. There was no physical reason why I couldn't go to the gym. Because I had a bad day? Wrong - exercise relieves stress. Because I left work late and wouldn't get home until 7:30 pm if I went to the gym? Suck it up, eat a snack and get to the gym.
Yes, I did get home 12 hours after I left my house that morning. And yes that sucks, but did it hurt me? No.
When you want to make an excuse and take the easy way out of something, I encourage you to take a look at really WHY you are making that excuse and evaluate if it's the right choice or the easy choice.
Friday, January 7, 2011
First spin class + 4,000 calories burned
When I am taking care of myself - eating healthy foods and exercising I start to feel so good and forget that I am still 100 lbs overweight and am not ready to move mountains yet. This is what happened when I decided to go to my first spin class tonight.
And yes I can feel it! It was actually a combo spin + sculpt class. We started out doing lunges, squats, push ups, and planks, etc. It really made me realize I need to be doing more of this sort of thing in my regular work out. I can barely do a plank, and only attempted the side plank - sheesh that stuff is hard! Also, I hate doing that type of strength training. I think it's because I never do it, plus I'm really uncoordinated and that makes things like a side plank difficult. And bottom line: my fat gets in the way! I think after the half, my fitness goal is going to be to focus more on incorporating strength training into my workouts. I know I CAN do these things - it's just I need to practice.
Now onto the spin part - after doing all of those strength exercises, I was already sweaty and wore out. But to the spin cycles we went. After adjusting the bikes we hopped on and started peddling our hearts out. I was done for 5 minutes in. I'm used to walking. When I walk, I just start going and zone out. It's something I do because it is completely in my comfort zone. Bicycling, on the other hand, is not. I haven't been on a bike in probably 15+ years. And spinning is even more out of my comfort zone because you have all the the standing and all the resistance changing while cycling - I'm just not that coordinated!! It was hard. Maybe the hardest workout I've had in my life - not kidding. I'm not going to pretend I was able to keep up. I'd say I was about 75% with the instructor's prompts. I did much more sitting than standing and for probably the last 15 minutes I thought I may puke, so I did low resistance and just peddled at a moderate pace. So yes, it was hard - but more importantly I didn't hate it! If it was a regular offering to my work's employee gym classes, then I'd go!
I already feel a bit sore. It's mostly in my arms/shoulders and the back of my thighs where my legs meet my butt. I'm sure I will feel it worse tomorrow - and I secretly hope I do!! Everyone told me about the seat. Basically, the seat puts pressure on your lady parts/ass and makes you sore. I'm not saying it was comfortable, but that was the really the least of my worries - maybe I'll sing a different story tomorrow.
So there, I did it. I was anxious all week. I went outside of my comfort zone and I survived. I can't wait to find the next thing to bring me outside that comfort zone!
On another, but similar note: this is my report from Sparkpeople for this week (Sun-Sat) for the calories burned from exercise. And yes, it says over 4,000! I've hit the gym after work every day this week (except Monday, no work) and got in a couple extra workouts, combined with my 10 mile walk on Sunday - WOW! It feels great, however, I know this isn't typical but I'm going to try and keep up the 5x a week workouts since I seem to be on a roll...
And yes I can feel it! It was actually a combo spin + sculpt class. We started out doing lunges, squats, push ups, and planks, etc. It really made me realize I need to be doing more of this sort of thing in my regular work out. I can barely do a plank, and only attempted the side plank - sheesh that stuff is hard! Also, I hate doing that type of strength training. I think it's because I never do it, plus I'm really uncoordinated and that makes things like a side plank difficult. And bottom line: my fat gets in the way! I think after the half, my fitness goal is going to be to focus more on incorporating strength training into my workouts. I know I CAN do these things - it's just I need to practice.
Now onto the spin part - after doing all of those strength exercises, I was already sweaty and wore out. But to the spin cycles we went. After adjusting the bikes we hopped on and started peddling our hearts out. I was done for 5 minutes in. I'm used to walking. When I walk, I just start going and zone out. It's something I do because it is completely in my comfort zone. Bicycling, on the other hand, is not. I haven't been on a bike in probably 15+ years. And spinning is even more out of my comfort zone because you have all the the standing and all the resistance changing while cycling - I'm just not that coordinated!! It was hard. Maybe the hardest workout I've had in my life - not kidding. I'm not going to pretend I was able to keep up. I'd say I was about 75% with the instructor's prompts. I did much more sitting than standing and for probably the last 15 minutes I thought I may puke, so I did low resistance and just peddled at a moderate pace. So yes, it was hard - but more importantly I didn't hate it! If it was a regular offering to my work's employee gym classes, then I'd go!
I already feel a bit sore. It's mostly in my arms/shoulders and the back of my thighs where my legs meet my butt. I'm sure I will feel it worse tomorrow - and I secretly hope I do!! Everyone told me about the seat. Basically, the seat puts pressure on your lady parts/ass and makes you sore. I'm not saying it was comfortable, but that was the really the least of my worries - maybe I'll sing a different story tomorrow.
So there, I did it. I was anxious all week. I went outside of my comfort zone and I survived. I can't wait to find the next thing to bring me outside that comfort zone!
On another, but similar note: this is my report from Sparkpeople for this week (Sun-Sat) for the calories burned from exercise. And yes, it says over 4,000! I've hit the gym after work every day this week (except Monday, no work) and got in a couple extra workouts, combined with my 10 mile walk on Sunday - WOW! It feels great, however, I know this isn't typical but I'm going to try and keep up the 5x a week workouts since I seem to be on a roll...
Click for bigger imageAt some point this weekend, I'll be walking 8 miles. Most likely Sunday, but we'll see how I really feel in the morning. I hope everyone had a great first week of 2011!
Wednesday, November 17, 2010
Scale surprise and eating for training
This morning there was a very special surprise on the scale. I hope it sticks around for Sunday, which means I would officially have complete goals (lose 30 lbs and be under 300) before Thanksgiving and 6 weeks before my deadline. This will definitely help me stay on track as I finish my work week and travel out of town Saturday.
I have a lot to post about - new clothes (2 sizes down), my goal reward, setting my next goal - I just haven't had the time.
Half-marathon training
Monday I didn't finish my training walk. I went to the gym during a peak time (right after work), which meant I could only be on the treadmill for 30 minutes - I got in 1.9 miles in 32 minutes, which is a 16:40 pace, but the schedule had 2.5 miles. So I have put $5 in "the jar."
Yesterday I went later in the evening and was able to do my 3 miles. I'd love to find another option for walking indoors, I just can't afford a gym membership right now. I will attempt to get up and do my walk before work on Thursday. Hopefully it is light enough.
Carb Lovers kickstart - Round 2
I admittedly realized last night I haven't been following the kickstart menu plans at all. I've been eating "Carb Lover's friendly," but out of the 3 days I've been "following" it, I've only really restricted my calories 1 day. I really will try to do better for the next 4 days, but I've just been really hungry since my 6 mile walk on Saturday, and I refuse to leave myself starving.
Anyone out there that exercises A LOT - I'm talking burning 2,000-3,000 calories a week - have any tips about how to nourish yourself so you aren't hungry, but you are also not consuming a lot of calories?
I have a lot to post about - new clothes (2 sizes down), my goal reward, setting my next goal - I just haven't had the time.
Half-marathon training
Monday I didn't finish my training walk. I went to the gym during a peak time (right after work), which meant I could only be on the treadmill for 30 minutes - I got in 1.9 miles in 32 minutes, which is a 16:40 pace, but the schedule had 2.5 miles. So I have put $5 in "the jar."
Yesterday I went later in the evening and was able to do my 3 miles. I'd love to find another option for walking indoors, I just can't afford a gym membership right now. I will attempt to get up and do my walk before work on Thursday. Hopefully it is light enough.
Carb Lovers kickstart - Round 2
I admittedly realized last night I haven't been following the kickstart menu plans at all. I've been eating "Carb Lover's friendly," but out of the 3 days I've been "following" it, I've only really restricted my calories 1 day. I really will try to do better for the next 4 days, but I've just been really hungry since my 6 mile walk on Saturday, and I refuse to leave myself starving.
Anyone out there that exercises A LOT - I'm talking burning 2,000-3,000 calories a week - have any tips about how to nourish yourself so you aren't hungry, but you are also not consuming a lot of calories?
Friday, November 12, 2010
I'm back bitches
Last night I got on a treadmill for the first time since I failed at my couch to 5K training over the summer. I am very grateful that we have a free employee gym with treadmills, ellipticals, weights, classes and all the other usual suspects found at a gym. However, it's not a very "fun" place to work out - I am really hating the end of daylight savings for that reason.
Anyway.
I got my ass on the treadmill and crushed that sucker for 3 miles, with a pace of around 18:20. And no pain from my ankle, so I guess I'm back in full swing. I'm actually going to head to water aerobics after work today to get in an extra work out since I haven't really been working out the last two weeks (but I've managed to lose 7.4 pounds, imagine that).
Tomorrow I'll do my 6 miles, as long as my ankle holds out. I'm sort of scared about the pain this will cause because the highest milage I've done was 4 miles three weeks ago.
With a baby shower Saturday and a gathering with friends Sunday, my goal is to just stay within my calorie range and make reasonable choices. After last weekend, I have to do this to maintain (or just gain less). Sunday's weigh in will be interesting for sure.
Happy Friday y'all!
Anyway.
I got my ass on the treadmill and crushed that sucker for 3 miles, with a pace of around 18:20. And no pain from my ankle, so I guess I'm back in full swing. I'm actually going to head to water aerobics after work today to get in an extra work out since I haven't really been working out the last two weeks (but I've managed to lose 7.4 pounds, imagine that).
Tomorrow I'll do my 6 miles, as long as my ankle holds out. I'm sort of scared about the pain this will cause because the highest milage I've done was 4 miles three weeks ago.
With a baby shower Saturday and a gathering with friends Sunday, my goal is to just stay within my calorie range and make reasonable choices. After last weekend, I have to do this to maintain (or just gain less). Sunday's weigh in will be interesting for sure.
Happy Friday y'all!
Monday, June 21, 2010
Inspiring the inspiration
I ate a dinner of salsa, chips and corn on the cob tonight. The corn was organic though, so it's healthy, right?
After watching too many episodes of Friends and flipping between an Intervention episode on bulima and a CNBC special on being overweight in America (typing that out just made me realize how weird that combo was), I wasn't feeling exercise. Afterall, it was over 90 degrees and it was already nearing the 8 o'clock hour. Then the "1 new notification" flashed on my obsessively refreshed Facebook page. The wall post read:
"Hey, Emily, I just wanted to let you know that I started reading your blog at X's recommendation, and I have to say, it's wonderful. You, my dear, are inspiring. :-)"
Then I immediately felt guilty. I don't FEEL inspiring. I actually feel a bit like a slacker because I know I am not as strict on eating and exercise as I could be. But you know what? That one comment inspired ME. I immediately got off my ass, put my $150 pair of fancy running shoes on and went on a walking mission. I wasn't just going to walk for 30 minutes like I have been the last few weeks. No, I was going to take this JOKE mother nature calls June (read: abnormally hot and humid) and stuff it up her ass. I WAS GOING TO WALK 3 MILES.
Now before you go and get all proud of me, I must confess, 3 miles used to be my normal 3-4 time a week workout before I got all unmotivated and stuff. But I did it and now this means I can go back to doing it 3-4 times a week. No turning back.
Thanks for inspiring me y'all. What did you do on the longest day of the year (i.e. first day of summer)? I kicked mother nature's ass :)
Post script: I realize I used the word "ass" 3 times just in this one post (4 now). Sorry, I have the mouth of a sailor, deal with it.
After watching too many episodes of Friends and flipping between an Intervention episode on bulima and a CNBC special on being overweight in America (typing that out just made me realize how weird that combo was), I wasn't feeling exercise. Afterall, it was over 90 degrees and it was already nearing the 8 o'clock hour. Then the "1 new notification" flashed on my obsessively refreshed Facebook page. The wall post read:
"Hey, Emily, I just wanted to let you know that I started reading your blog at X's recommendation, and I have to say, it's wonderful. You, my dear, are inspiring. :-)"
Then I immediately felt guilty. I don't FEEL inspiring. I actually feel a bit like a slacker because I know I am not as strict on eating and exercise as I could be. But you know what? That one comment inspired ME. I immediately got off my ass, put my $150 pair of fancy running shoes on and went on a walking mission. I wasn't just going to walk for 30 minutes like I have been the last few weeks. No, I was going to take this JOKE mother nature calls June (read: abnormally hot and humid) and stuff it up her ass. I WAS GOING TO WALK 3 MILES.
Now before you go and get all proud of me, I must confess, 3 miles used to be my normal 3-4 time a week workout before I got all unmotivated and stuff. But I did it and now this means I can go back to doing it 3-4 times a week. No turning back.
Thanks for inspiring me y'all. What did you do on the longest day of the year (i.e. first day of summer)? I kicked mother nature's ass :)
Post script: I realize I used the word "ass" 3 times just in this one post (4 now). Sorry, I have the mouth of a sailor, deal with it.
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