Fitness for Christmas

OK we have no more excuses. We eat; therefore we need to get fit.
A few months ago we bought a Wii. Then we got the Wii Fit. FabHub has been very good about using the Fit even on the weekends. I on the other hand have been using it too during the week, but weekends are more for the games than the Fit. FH has also been doing more of the aerobics, but I don't really like that feature and switched to non-Wii running, walking, and bike riding. I still do the yoga stretches and some of the strength stuff while remaining accountable to the Fit scale and graphs, which by the way are not very happy at the moment.
Over Christmas we sort of went nuts. Academy Sports had our favorite shoes, Asics 2130s on sale, FH actually found some in his 4EEEE size! So now he has a pair for around town and one to be fit in. I already have a pair and am using last years model for casual use.
Then we looked at the treadmills available in the local stores. The sports store had lots of fitness apparel, but their selection of fitness equipment in the treadmill department seems to be on the low-end of the scale. Kind of wobbly, narrow belts, light weight frames, and electronics. The prices were all under $1000, but maybe should be more under $500. The other store option that we could find was Sears. They had the Nordic Tracs on sale, and the T7 Si won us over.
Wide and long belt, solid construction, nothing wobbled, good feel to the electroics, and a nice salesman. Load it up! Why buy it? Well, it seems my concerns about the Fit aerobics have been heard. FH wants to start being more mobile and the treadmill will put some forced effort into that plan. Personally, I like the idea of being able to mix up my early morning bike rides with a run or uphill hike, so this will work very nicely.
I really thought that was the end of our shopping adventure, but then FH says, let's go to the bike store and get my birthday present too. Oh Boy! The guys are going to call me crazy on this one. This is another area where the sports store seems to be low end. Most of their models are similar to another more popular store's selection.
The local bike shop carries a couple of brands - Giant and Specialized. Jimmy, the owner, first talked us through the different types of bikes and their materials. Then he threw in some prices and since we didn't run screaming into the night he showed me some models. I liked the Giant FCR 3, road bike mixed with mountain bike.

Light frame, road tires, flat bar, low gears, and strong brakes. It was almost closing time and though I know he would have stayed late, I wanted to do some research and told him we would be back on Monday. He probably thought we were not serious.
I looked up the Giant and found the price he quoted fair with other specialty stores. Then I went to the website the guys bought their road and tri bikes on and compared the specs with what was available there. The quick look I got showed that the price was less than $100 different. Plus Jimmy would make sure I got the right size and tune it up everytime I bring it to town. So we went back to the bike shop on Monday and bought me a bike.
Oh yeah, a while back I bought some Pearl Izumi bike shoes on a nice clearance sale. I like these shoes because they have recessed clips. The tread on them is deep enough that with if I have to get off the bike and walk I can without having the metal clip protuding under the ball of my foot. They even have some flex in the toe area to make walking or a little running possible. They are really classified as mountain bike shoes, but they were great for me. Now I just have to figure out how to use. It has been too cold to even think about going out there and trying them out.

The new bike had regular pedals and when Jimmy found out I was interested in changing to clipless, he threw in the Shimano pedals. Yes his mark up was obviously plenty. I am happy though. These replace the normal pedals. The shoes have clips on the bottom that snap into the spring loaded brackets on the pedals. They can also be loosened so that I can practice releasing myself. What good are they? Since they attach the shoe to the pedal it lets a person pull up on the pedal. That way there is power both by pushing down and pulling up. Might help me with the hills too. I know I will need it. Jimmy also told me to take it slow at getting used to that, it is a workout on the legs.

He also gave me a lesson on shifting and since I won't be able to come back in a month, how to adjust the cables if they stretch. I took it out in Mom's neighborhood when we got back to the house. I need to learn when to change gears, but I did manage to climb the hill without getting out of the seat. My hills seem possible now!
So what has happened since we got home? Day one and the treadmill has about 2 hours on the clock. It is just as we had hoped. Solid frame and plenty of motor to keep us moving and climbing. The bike is lounging in the garage for a few days yet. We had snow and very cold air temps today. I am looking forward to the first sunny and dry day.
Now if we can get the food intake sorted out we might actually get fit!

Starting Point, again

Hello Again, Long time no visit. I haven't been overly active on the outside of the web either. I had a race on the 1st, that was the Pumpkin Run at Pipestem. I got the motivation to train for that the week before it happened and so I ran a few miles that week. I did better than any previous runs, but still not very good. I finished 4th in my age group. If I can knock 7 minutes off of my time I might win it next year! LOL
This past week I turned on the motivation and treadmill ran on Mon and Wed, lifted weights on Tue and Thurs and did Wii Fit every single day. We bought that Fit board Sunday, Hubby wanted it, so he is using it too. Saturday I plan to run in town.
I have a new picture to share.

A couple things about it the picture:
One - I know it isn't that flattering with that muffin top, but I have seen worse, hopefully in a couple of months I can post an update with a better look.
Two - it is my own design.
In case you can't see it, the design is a stick figure runner in the background and the print says "I Eat; Therefore I Run"

I designed it in Paint, went to Cafe Press and put it on a shirt. Then I ordered two of them. One for me and one for my friend in Germany... if she is reading this - oops. Merry Christmas - look for a package.
So anyway, I am starting again, wish me luck!

Pumpkin Run 2008

The 31st annual Pumpkin Run has proven to be a great measure of fitness once again. In my case, not so much. I did take a full two minutes off of my run from last year, but once again I have left myself with plenty of room for improvement. I finished the 5k in 37 minutes and 23 seconds. Not really bad for me, so I am happy.
I haven't been doing much running until this week when I "crammed" for the race. On Tuesday I walked a miles, ran 2 miles, and then walked a mile on the treadmill. On Wednesday I walked a quarter mile, ran 2 3/4 miles, and then walked a mile on the treadmill again. Today, Saturday, I ran a mile walked some uphill, ran about a mile, walked some uphill and then ran the last part. I should have done better, but I felt good that I finished before any of the 10k runners caught me this year. Some of those guys are fast! I noticed something too, lots of the people who beat me are carrying a lot less weight around. Maybe I should try that approach, lose weight and run faster. LOL
So, I have made progress on this particular race. Maybe I can keep up the Tuesday, Thursday, Saturday schedule and have a bunch of progress on the next race too.

New Adventures in Fitness

I am trying a new way of getting fit, bike riding.














This bike is as old as it may look, but it is my try out version. I am trying some routes that are in my area to see if I can ride them comfortably. I don't really mind casual uphills, but long casual down hills still bother me. I will keep looking and maybe getting more relaxed about the down hills. If I continue to ride I will look into getting something different, but until then it is a good workout.

I got the bike for free from a guy at work and made a few changes. I cleaned and painted, changed the tires, raised the seat, and played with the gears to know how they work. I haven't ever really had a 10 speed before. I had a 3 speed back in the old Minnesota days, so this is something new.

Besides that I actually ran another 5k yesterday. I finished in 37 minutes, which is my average these days. If I worked at it more I would do better, but well... that takes more training than I seem to do. The Pumpkin Run is on November 1st. I want to run the 10k, but I will probably stay with the 5k and try to get a better time. Either way, I need to keep working on losing weight. I have gotten used to being where I am, so it is time for another drop.
Thanks for checking in on me.

Fair 5K

I ran the Mercer County Fair 5K this morning. Well, most of it anyway. I need to run more often is all there is to it. The fact that I showed up and ran it, finishing last in 0:39:02 ought to count for something. It is Sunday morning now, I just saw the results. I really appreciate the rest of the race participants waiting for Betty and I to finish since most of them crossed the line several minutes before we did. The course has lots of cross country elements, grassy fields and hills, a dirt path through the woods, a bit of gravel, all mixed with some track, pavement, and sidewalk made for a pretty tough run in my book. Oh and don't forget the rain, but even I finished before that got bad and we moved the trophy awards inside, so it wasn't a big problem. I got a trophy too, 3rd place in my age group. Yes there were only three of us. It is funny, I finished last and got a trophy, some of those kids who were so speedy didn't. I will be back and in better condition next year. Hey at least I have lots of room for improvement.
The worst part of the whole thing was the way the Mercer County Fair directors handled the parking. Their plan was to collect $8 from everyone who came on the property. That $8 was to pay for parking and entrance to all the main events i.e. the tractor pull, rodeo, and lawn mower races.
Well, when we saw they were charging parking for the people who were participating in the 5k it got messy. So then they said ok, just pay for the people who are not running, but came along to watch. That was insane too! It was even crazy to charge the Pancake breakfast people. We were already paying a premium to particpate in the race and breakfast and nothing else was even happening that early. Just don't stamp our hands and expect a little honor among people who decided to stay. I mean really, who was going to come at 7am to run or eat and stay all day long anyway? There really isn't much to do at the fair in the first place!
OK rant is over, but give me a chance to voice this again and I will. There is a lot of work into putting together these races and they don't need the property to cause a problem that is this dumb.
Besides that we enjoyed the rodeo last night. Except for the really wet pink stamp on our hands that really had no purpose since everyone had to get one! Check my other blog for some video of the rodeo later on this weekend.

Humidity

I have discovered another advantage to living in Germany. The humidity level seems to be far below what we have here in WV.
Jen and I ran twice while I was there. When I got done I was tired, but not soaked in sweat like I have been the two times I have run since being home.
Billy and I walked miles every day that we were there, well just about anyway. I can't walk over to feed Poochy without noticing the heat.
Crazy.
A couple of days ago I was going to run after work, but walked outside my office and changed my plans. I went on home and then at about 7pm headed out to the hayfields with the dogs. We were all tired after that one.
I really noticed it tonight. Billy dropped me off at Concord while he went over to his Mom's. I spent about an hour finishing 4 miles or so and when I caught up with Billy... I was soaked.
Well, that is enough of that.
Saturday at 8am I will be running a 5k at Pikeview High School on their cross country course. That will be sort of new. I run the hayfields all the time, but never a cross country race.
Wish me luck.

Running In Germany

Yes I did. I brought my running shoes with me because somehow when I got started with this running thing I inspired my friend Jenny to start getting fit too. She never thought she would start running either, but she had the same experience I did. Walking is good, but running burns calories faster and gets you home faster.

Besides that, with these paths to run on who wouldn't! There are paths running all over the area behind the town that she lives in.
The first day we went out we covered about 3 miles. It was a nice rolling route, we walked and ran and walked and ran. Very nice.
The second time I went out with her we did about the same distance I guess, but it was a really long slight downhill run. We just kept going and going and going. Then we walked up to the ridge again and then ran down into town.
I should have gone out a third time, but that was the day before we left and I was really worn out. Fabulous hubby and I walked a lot on our zippy trips around Germany and the Czech Republik. It was a wonderful trip.















A quick warm up walk on this uphill, winding gravel path that leads from the town took us out into the open between the farmer's fields.

Running on these roads was great, I would have preferred my trail shoes to road shoes though. The gravels can be a pain in the foot.














The starting point for our runs after the warm up walk was by the tree line in the upper right quarter of this picture. Then we would come down this paved piece of road to an intersection where we would turn a gravel road again and head back up the hill winding to the left of this awesome scenery.

When we got back up to the top of the ridge line again there are several paths leading into just about any environment you want to run in. Stay in the open between the fields on gravel or switch to pavement.














Or do like we did and head down the gravel paths into the woods. This section is actually pretty open compared to some we ran. The tree top cover was so thick in one area it provided a permanent shade. In others the underbrush was really thin, but tree covered.
Really a great place to run.

I also went to the base fitness center with her one day. They have all sorts of equipment. Including a StairMaster, which has steps that roll like an escalator. You have to keep moving. I used one of those in Saudi Arabia, but hadn't seen one since then. I would like to have one to use around here!

All the walking and running pretty much held off the schnitzel, pommes (fries), and pastries so all is good. Oh, and the beer, lots of beer. Now I just need to get started again.

Taking Off

Ok June has been pretty sad in the running perspective, but great in the maintenance area.
I ran a little the first week of the month, I did 2 miles on a treadmill each of two day during a business trip - nothing better to clear the mind than running a little bit. I would have run further, but I ran out of time - I had a half hour, but that is how fast I run. Ha. Then I had no reason but laziness for the next two week. On the maintenance side I am doing fine, no weight gain and I feel good. I figure if I can maintain without trying to hard I am doing pretty good.
Now the month is over and we are on the way to an awesome vacation. I am bringing my running shoes, partly because other than my walking sandals they are a better option than the other shoes I have for long walks. The other reason is that my friend Jen has also started running and I really want to check out the paths she has been using. She knows what my hayfields look like - though we weren't actually "using" them back then. Now I want to see what she has available for running and walking.
Since I haven't been doing much lately I won't expect too much of myself, but I love the idea of being able to do something active like that to help compensate for the beer and schnitzel that are coming my way. woo hoo!

Swimming in Georgia

We went to Mom's in Georgia last weekend to spend some time with her away from our house and catch up on some maintenance things that need to be done. Saturday morning I headed outside to run the circle in her neighborhood. You may recall I did this at Christmas too, or attempted to I should say. While the road next to her house is pretty flat, when I get to the part that makes the big circle, there is a long downhill on one side and a short steep uphill on the other side. I didn't do much running on that road in December.
This time I went out and ran the first mile in about 11 minutes, What? How did I do that? The second mile was done in about 12 minutes. Still not believable. I was done with those two mile in about 24 minutes. I just looked at my watch as if it were crazy, and walked the last mile. Why did I walk? Because I had just gotten to the steep hill again and had hit my limit in that climate.
I think the reason I was running so well was that I was moving at a quicker pace than usual. Previously I had concentrated on just keeping myself moving, which usually meant about a 13 minute mile or so. Now I have been putting more effort into meeting a pace of between 11 and 12 minutes. That has improved my 5K time. The only problem is I want to do a 10K so I need to start adding miles on to that. Good news is the hayfields are getting cut so I will be able to run out there for a few weeks until it gets tall again. That is a really good work out so I can't wait to get started on it.
Now what about the title of this blog? Running in Georgia at 7:30 am is not like running in West Virginia at the same time. In WV you have to stay off the grass or you feet will be soaked. In Georgia the ground is dry, but the air is thick with humidity. When I got back to the house after that run I walked in and Mom asked me if I had run through a sprinker, my skin and hair were soaked. It took about 15 minutes for me to cool down enough to take a shower. I also proved the value of dry wicking clothing, my shirt didn't hardly show any moisture at all and my feet were dry. Doesn't mean I would have gone out to the store right then, but wasn't like cotton that is for sure. Well that was swimming in Georgia. Who needs a pool?

Roth 5K and Bluestone Run

I just realized I hadn't commented on the Roth 5k that I ran last Tuesday evening!
There were a LOT of people at that race. I finished 79th with all but one of the walkers behind me - but that guy isn't natural! So there must have been a good 125 people.
This was the first time I ran this course on a clock and my time of 37:46 was a few seconds faster than the other 5Ks I have finished. The more acccurate scale of how I am progressing is that in October I ran those same streets and it took me 42 minutes by my watch and I was in pretty worn out shape too. At that time I could barely consider running in public. I never figured I would use the main road to run into town. I spent most of my time in the hayfields.
Contrast that with my latest project.
I am working with some other people on a fund raising 5K at Bluestone SP that will run on 21 June. MP scouted out the route for us a few weeks ago, he and KT ran it last week and evaluated it at a 7 out of 10. I ran it after work today. There is a "speed bump" in the road and MP expects me to fuss at him about it, but you know what? It was great!! I managed to run the whole thing, very slowly on the long up hill, but I wasn't walking.
Kind of curious about how I had to walk some at the Roth and was able to just keep 'not walking' today all by myself out on the back roads of Bluestone. Maybe it is just easier to give in to the walk when other people do too. I don't know. I do know that it was very nice to finish that run today in a decent time. I hadn't seen the route before, but now that I have I know that we are going to have a great event in June. I also know that we need lots of signs!

Starting Over

I read a blog post by someone who said she was going to try and kick start a platue by starting over. I think I will give that approach a try too. I spent the winter stuck at 225 and now I have been at 218 for a couple weeks.
I know that the problem is my own, I eat more than I should and haven't been very consistant with my workouts - lots of excuses, but all my own doing. I am pretty happy with where I am now, shopping in the "normal" size versus the "plus" size department is great! Though I haven't really bought much because I am right onthe edge and want to get further from that border.
So the new plan. I started this whole thing last July by walking the stairs at the office, I can do that again. Every day I already bypass the elevator, but now I will target the 60 steps to the parking garage and back up at least once every hour. It only takes a couple of minutes and works my quads so I can balance out my legs.
I will run more consistantly. I have been disappointing myself because I don't run faster, which is silly. I can run one 12 minute mile, but any more than that and my average is more like 13 minutes. I think that I still need to lose 20 pounds before I can speed up much. I really don't want to damage anything.
I will continue step aerobics on Tuesday and Thursday. OOH! Except for this week, I have a 5k to run in Athens Tuesday night, the Roth Memorial. Other than that though... I have already changed my routine for those nights, now I do a nice low-range aerobic run/walk before step class and burn lots of calories!
And finally I will eat less for dinner. I am usually not hungry anyway, I just eat too much.
That is the plan - oh and by the way, if anyone is in Southern West Virginia on June 21st come out to Bluestone State Park before 9am and run our new 5k. It is a Relay for Life event. If you don't run I can put you to work monitoring a corner or something. It will be a great time! bluestoneriverwild5k.blogspot.com/

The Payoff!

I had 4 really motivating things happen in the last week.
First was a relative commenting that I am "wasting away". Kinda funny since I am still over 200 pounds, but I am down 15 pounds since the last time she saw me in September when I could just walk 3 miles, now I can run those miles!
Second was another relative commenting that people can tell when someone is working out because their body transforms and shows the changes. I said thank you.
Third is a clothing relation to those comments.
I wanted to go watch a basketball game at the school. I pulled out my old trusty cotton blouses and realized (Finally! some people might say) that it was too big. So I got a different one, too big. I looked at the available options and saw one that I hadn't tried in a while. It fit! The significance of this is that the blouses that were too big - I bought them when I started job hunting after the Air Force in the summer 1994. I have been wearing them ever since, they were actually a little too small at one point. The blouse that fit - I do not recall EVER wearing it since living in this state. Certainly not since I bought the other ones. 14 years! But it fits now!
Fourth continues that line of fun.
I shopped in Belk's yesterday and not in the Women's department! I have never bought anything more than socks there. Their clothing is very nice quality, but I never liked anything they had in the W department. Though as you can tell, I don't shop for new clothes often.
What did I get at Belk's?
I bought a short sleeved sweater in size XL - ok not tiny, but that was a Ladies XL not a 1X or 2X.
I bought a button up woven blouse in size 16! The 18 was TOO BIG!
The funniest part was that there seemed to be something off in the store's register because the sweater was on 25% sale and started at $50, well I got it for $1.98. I love it!
The plan for today is to clean out the closet, again. If it is too big out of there! I have a few things to wear now and a few that are still a little small. Good thing I don't worry about fashion either, some of those clothes have some age on them. Rarely worn though. Mostly purchased during the weight gain days. It doesn't matter, they will fit again.
I am smiling! I hope you are too. Keep moving everybody!

Finding New Ground

I have been waiting and working slowly all winter long for this to happen and I have had success. I BROKE THROUGH TO THE TEENS! 218 for two days in a row.

I saw it coming and supported the goal by running 3 miles on Sunday, running 2 miles and walking 1 mile on Monday, and an hour of Step Aerobics on Tuesday. Now I need to keep those numbers rolling down the scale.

Challenges coming this week. One of my project managers is coming to the office Wednesday, that means lunch out at the BBQ place. I will be running after work and have cereal for dinner I guess.

Thursday I begin an out of office project, I have no idea what will happen there. I plan to go check out a different fitness center since I will be in town for the next couple of months. That should be interesting.

My sister-in-law is visiting from out of town for the weekend, that means dinner out at the steak house on Friday. They should have something light on the menu, but will I order it? Friday is my day off from running, but I plan to do some stairwell laps during breaks.

Saturday is a family picnic. I can be moderate, especially when I want to run a hard loop in town afterwards.

Sunday will be a long easy run in the hayfields. Okay there is nothing easy in the hayfields, but I can keep my heart rate in a middle zone and be good.

So anyway, this week will be a challenge, but those will happen forever to come. We just keep dealing with it. Goal for next week - 216.

Girl Power

Today was a club 5k run at Pipestem. Only 3 of us members showed up to run and none were men. It was about 32 degrees out so I am sure that had a lot to do with the low turn out. I finished last again, but set a Personal Record on this course - 37:18. Two minutes and 8 seconds faster than when I ran the same course in November. WOOHOO for me!
As for the run, it was cold. The other two ladies started in front of me and slowly gained distance, but they looked back to check on me every now and then. I am just slow. As I was running I set mini goals.
Make it to the top of the hill, now just jog down the other side.
The mountain bike race people are watching, don't stop!
Make it to the horse barn, now the top of the hill isn't so far away and just keep running down the other side.
Run to the turn around, now it is a lot of down hill so keep going.
There are the bike people again, don't stop now either!
Big hill now, but you ran this far, now it is flat and then a down hill.
One last up hill, fast isn't important, just keep running.
33 minutes! Now it is all down hill you are going to beat your PR!
Did It!
Girl Power is awesome!
And now there are snowflakes in the air.

Earlier this week I had a pretty good run in the hayfields. I did 8 laps of the barn field, which totals out to about 5 miles. I ran around three sides and then cut up the middle to the tree, walked a bit and then ran around to the tree again. I did that trip five times and then walked a lap and then ran two more. The dogs all went swimming in the middle of it, but they stayed with me for the most part. Poochy was cutting corners toward the end though.

After writing all of that, I am thinking I should be able to run 4 miles straight out if I can find a nice flat route for the first attempt. Might get crazy and map out a flat 5 just in case I feel good.
That is it for this week. Keep moving everybody.

Competition Brings on Real Running

Today was the High Rocks Celtic Knot 5k. The knot part is right! The race winds and twists through the streets of Lewisburg. The promo said "a flat race with one big hill". There was very little flat, unless you consider that the long uphills were on level streets. The one big hill - big is a word for it. Monstrous is another. I walked half of that one and another hill that I couldn't force myself to run and finished in 35 minutes 11 seconds. 4 minutes and 15 seconds faster than my last race. There is some dispute that the milage was only 2.9 miles - maybe a certain GPS needs calibrated? Or maybe the route was a little short. Even if you add in a couple minutes to make up the missing portion I did better than last time. So all is good, I am running more than I am walking these days.

Next big race is a 10k (6.2 miles) in May. That means next weekend while I plan to complete 8 miles, I need to run at least 4 of them to build up for that race. I should be able to add another mile 2 weeks later and another 2 weeks after that, if not sooner. Might be aggressive due to the amount of weight I still need to lose, but it has to be attempted.

I also have to be able to finish a Half Marathon (13 miles) in September. It will be hot. All I can say is I am not afraid to walk some of that one. I am hoping for a freak cold front to go through Ohio that weekend. Since I am not relying on that hope I am requiring myself to lose at least 25 more pounds and I need to run in the sun. Hmmm running with sleeves warms me up in 40 degree weather, ought to consider that for this summer. With plenty of water stashed around the hayfields of course.

I have a lot of work to do, but I Believe it can be done!

How to have a GREAT Run and Still Mess Up

Warning, do not attempt the following experiment without first consulting some common sense! That is the part that I neglected.

1. First step - Accept a challenge to see what happens when you just don't stop running.
2. Then go out for a run with no water on a beautiful 55 degree March afternoon.
3. Then have a Great run, but don't stop running (ok, just for a quarter mile or so if you pushed too hard) no matter how slow you are going, just don't walk.
4. Really enjoy the run, even the hills, because when you come over the top and get to stretch the legs out again on the flat or down hill you will feel great.
5. After you have completed 3.5 miles (45 minutes, woohoo) you can stop, but don't go for a nice cool down walk or drink anything like water or Gatorade, just feed the dog, and go in the house where the wood stove is putting out some really nice, dry heat.
6. Then take a shower and eat dinner
7. If you have the result that I did within 2 hours you will have a migraine like headache and be nauseated for the rest of the night. You will also lose 4 pounds, which come back quickly the next day.

It was a great run. I was amazed with myself and am looking forward to running the 5k in Lewisburg next weekend - hopefully it won't be snowing like it is today. Thursday was that 55 degree day, Friday was about 45 and right now it is 25. It is a wonder we aren't all sick!

Disappearing Pounds

My system seems to be giving in to the pressure. Finally! Slowly but surely the pounds are disappearing. I expect it has something to do with the new exercise program I am doing, but whatever it is I love the sight of new numbers on the scale! It makes me happy! I can't wear any new clothes yet, but they are just a couple of weeks away.
This week I lifted every day at work, did some walking, went to step aerobics on Thursday, rode the bike Friday, and ran the hayfields Sunday. Next week will be more of the same, except I want to do step class on Tuesday and Thursday. That class really works the sides of my legs and hips. My coordination might even get better if I have any luck.
The dogs were dragging by the end again. They kept moving though, just like me.

Wog a Day

Oh boy. I should probably not Wog (walking/jogging) 7 miles after having a week of excuses. I kept my calories down pretty well, but between being unable to run and water issues at the house, I completed ZERO MILES. Bad, bad, bad, but sort of unavoidable. I did lift weights though. So today my running club had a training 5k scheduled in town. I decided to walk the two miles to town and participate. Trying to be Green! Why drive when it is "just" 2 miles?! Well, I was 10 minutes late, but I did jump in the run and completed enough to feel good about it. THEN I went another 3/4 of a mile away from home to get a Sunday paper, which was not available (argh) and then I walked home again. By the time I got to the house, I was one tired fat lady. Tomorrow may be painful. Oh boy.

Dry Weather

We had a few days of dry weather that finally allowed the hayfields to dry out enough for me to run out there again. The dogs and I headed out for an enjoyable afternoon of chasing each other around the hills. And it was enjoyable at that. It was also a lot of work. These last few weeks have been on either the track or paved roads. Grass is easily a tougher workout. I was good though.
The dogs were pretty tired by the time we got done. They might run around a lot, but continuosly for an hour was more than they wanted to do. They started to run ahead of me and lie down until I caught up. It was funny to see.
I got started later than I should have so my run time ran into Bill's time to feed the cows and since his help is laid up at the moment I planned to help. It was kind of odd to find myself jogging from the barn to the 4 wheeler, move it with the trailer of hay and then jog from there to the gate. Then I jogged around the graveyard while Bill unrolled the bale before I could close the gate again. Then jog back to the 4 wheeler. Hey, it was faster than walking! Once I get started I am fine. Somedays, I just don't get started. LOL
My weight has started to drop again. I don't know if it is a good thing, but my calorie needs have dropped too, it is almost common for me to be near the bottom of my range instead of the top. That is all okay in my opin. Keep moving everybody.

Cross Training

This week I started a couple of new attacks on my weight loss goal. My basic plan has me running easy on Monday, tempo or speed on Wednesday, and long on Saturday. The in-between days are for cross training and I have been having a hard time doing much at all. Even now I am thinking I should do a good long bike ride this morning, but... well I need to finish this don't I?
So anyway, the local paper had an ad for the Wellness Center and included that they have a Tae Bo class on Tuesday and a Step Aerobics class on Thursday. I made plans to participate in both of them. I am also lifting light weights in the fitness room during 20 minutes of lunch.
And then the weather changed my plans. It was going to be extra cold Wednesday (ended up being 26 degrees) so I moved my mid-week run to Tuesday since it was about 50 degrees in Athens. I was supposed to be on the track doing six minute half miles, but it was occupied by the university team. So instead I started out on the streets running for six minutes and then walking for six minutes. That lasted through a couple of sets before the six minute walks started getting longer. I was still moving along pretty well, it is a lot easier to do that on the flat track than on those hilly streets.
I was pretty happy with the work out though. At the end I was able to do a final mile on the track. I ran a lap and walked a lap, then I ran a 2:30 minute lap, and walked the final lap. If I could do more laps at that speed I would be pretty happy, but this was at the end of 5 miles and I had good energy so all is great with the world.
Thursday I did make it to the Wellness Center. I had never done step aerobics before, but it is a good thing I have been running or I would have been in trouble at the pace set by that instructor. I had no trouble keeping up, I just have to figure out some of the steps. There is a lot more to it than stepping up and down! There are turns and wide steps and backward steps and left/right versus right/left. I don't really have a lot of dance experience either so the choreography is challenging, but at least I have the energy to keep up, I just have to get my coordination down.
There is no doubt that these additions to my workout week will help with my weight loss and running. Getting more muscles developed will help burn more calories and provide some more resources for efficient running. I am looking forward to the race I have planned on March 15th. I hope to do pretty well. It is a new course for me so I will just have to get my pace where I want it and not be worried about the unknown. Time to ride the bike. Keep moving everybody!
PS - I found a new number on my scale this week! It has lasted for two whole days so I think it might be real! It has been a long time since I had any loss that wasn't making up for a light gain so I am very happy. I really do need to go ride that bike now. Later!

Long Run

Three posts in one day. I am sure I should be doing something else.
My long run went great today. I walk/ran to the Deli Mart in town and back to complete my scheduled 6 miles. My time was pretty good when you factor in the terrain, all done in 1 hour and 30 minutes. That pace is a little faster than last week's 7 miles mostly because I had done a big portion of the route before. Now that I have done more of these routes I am starting to get used to how long it takes me to finish a mile or two depending on the hills. Hopefully that means I will start working the earlier miles a little harder. We will see.
I have a 10k (6.2 miles) planned for the first of March, but it is in Roanoke and I really don't want to drive all the way down there. There is another one in May that is a lot closer and figure something else might appear before then. If not I can just keep practicing with what I have available.
I guess I rambled enough to day. Keep moving and stay warm everybody.

So Much Success

Now that is funny. I have had so much success lately, I forgot to tell you about last Sunday! It fits in between the 11:38 mile and the 5 mile Tempo run.
Last weekend I decided to go for a long walk and Bill wanted to go visit some people on the creek, so we combined efforts and did both on Sunday. He and Jake dropped me off at Pettry so the rest of the dogs wouldn't follow and I started walking down the road. After 3 miles I caught up with them at a friend's house.
When I took off again Jake went with me. Bill caught up with us in the truck after about a mile, Jake begged for a ride and they left me alone for the last 3 miles to the next stop. After visiting for a little while we drove home again. I wasn't about to walk home - yet. That will come in time. I finished the whole 7 miles in a little less than 2 hours. My feet and hips were a little sore that evening, but all was good again on Monday.
My times are not burning up any pavement, but I am trying to burn as many fat calories as possible while increasing my endurance. The heart rate zone I am aiming for is betwen 110 and 130 on easy days or warm ups and 130 and 150 on hard days. My averages have been coming down to those ranges ever so slowly, but Progress is happening.

Another week Another plan

I seem to have more plans than progress these days, but at least I keep moving. SparkPeople has me keeping track of my diet. At least I can identify where all the calories are coming from everyday. I also track my exercise and read good fitness articles.
My friend Susan decided she wanted to get started doing "something" which is better than doing "nothing" so we spend 20 minutes every work day in the fitness room at work. She is walking the treadmill and I mostly use the bike. I might switch to weights on some days though. Just light stuff.
There are a couple of classes at the fitness center in town that I want to start attending. Tuesday is Tae Bo and Thursday is Step Aerobics. The rest of my week is filled out by my latest running plan that has me doing a 2 mile easy run on Monday, a 5 mile tempo or speed run on Wednesday, and a 6 mile long run on Saturday. There isn't much speed or run in my tempo, 12 to 15 minute miles depending on the hills, but that should improve over time.
Fact is I tried to do a scheduled 13:34 tempo run on the track this week Wednesday and found out I couldn't go that slow. That speed is faster than I can walk and not fast enough for me to find a rhythm. So after walking the first mile to warm up, the second was 12 minutes, the third was 13 minutes, and the fourth was also 13 minutes, then I walked another mile.
Today is a 6 miler. I figure I will walk to town and check the mail in a couple of hours. Junk mail will not make it back to the house. lol Well keep moving everybody and let me know how your plans are helping you.

Running the Track

So, I finally made it to Concord. I have been wanting to get to the track and see if I could run a whole mile. Not stopping at all. Yesterday I did it!
Actually I almost did it last week when I ran in Athens. I didn't realize it though at the time since I was struggling to keep moving at something faster than a walk. It took me about 0:13:30 to get to a point where I decided to walk. Later I mapped it and found out I was about two minutes from a mile.
This week I wanted to go to the track at Concord to attempt running a mile on the flat. Just to see if I could finish the mile and how long it would take me. The day I decided to do it, I had forgotten to pack socks in my running gear. Then it was extra cold. Then I had forgotten I would need a wind jacket. Then yesterday I finally had everything with me. I changed into my running clothes at work, because I just knew that if I waited until I got to Athens to change at the gym I would find a reason not to do it. The temperature was 36 degrees, yes that might have been my excuse, but I was ready to go. The jacket I had brought with me doesn't have a good MP3 pocket so I decided to run with no sound diversions at all. That jacket does have a good collar on it though. It kept the cold breeze off of my neck very nicely.
My "coach" told me to walk a mile before I started running. So I walked a loop around town that is a little more than a mile long. Made a pit stop in a campus restroom and then headed for the track. I ran the first quarter lap thinking I wasn't sure if I could do this and then remembered that I had run those streets last week without really thinking about it so I could sure finish a couple of laps. Then the second lap went by thinking this isn't too bad, just keep breathing and moving. There in the middle I was thinking be careful don't go to fast don't want to mess up the last lap, but don't slow down either. Then the third lap went by thinking half done just keep going. Then the last lap went by thinking only one more, half more, pick it up a little, quarter more, run faster to the finish. DONE in 11 minutes and 38 seconds.
Then I walked another mile before I went to the truck to got a bottle of water with Replenish and walked some more around the parking lot to finish out the hour. Ended up completing 3.75 miles for the day. While I was walking that last mile I thought about jogging some more, but I figured I might hurt something - my knee felt fine by the way, so I just walked.
My lap times were:
Lap 1 02:56
Lap 2 03:00
Lap 3 02:54
Lap 4 02:48
I am not sure how I did that, I am impressed with myself though. I believe that is called a negative split. HA Now just imagine the possibilities if I would do this more often. And that was with no mp3 diversions. Next time I will have to wear the right jacket or use the arm band so I can bring the diversion along. Then I can set the podrunner on a 12 minute mile and see if I can't coax another lap out of my subconsious. I want to bring that down to a 10 minute mile, but one thing at a time. In the mean time I need to get some more miles in.
I was looking at my calendar and found out that the last time I lost any serious weight was when I had walked/ran 52 miles in a month. Since then I have averaged about 34 miles and pretty much maintained my current weight. Well this morning the scale matches the lowest point I had ever seen since July 07 (a pound less then the norm for the last 3 months) and I am ready to focus again. Daylight is holding until 630 PM these days, temperature is no match as long as there is no ice. It is a new month, I am off again!

Better is Coming Along

This week has been better than last. Tuesday I had an appointment so I went to it prepared to do some town running if I could. It was about 3 o'clock and about 40 degrees so I stopped and parked in one of the college lots. I started running using a 140 steps per minute Podrunner podcast to keep me moving. 140 is not very fast, but I was able to keep it up for almost 1 mile through the rolling streets of Athens. I walked some and ran some more after that and in the end finished about 3 1/2 miles.

Interesting point for me is that my heart rate did not hit the max that I have seen in the past. I did probably average in the 170 or 90% of max range while I was running, but overall I averaged 163 or 85% for the day. I need to get out there on a much more regular basis, but really don't like anything less than 40 degrees. Saturday I rode bike for an hour.

Today I was supposed to go to Bluefield and run with the running club, but I hadn't heard anything from them and didn't want to drive all the way down there to find out it was postponed due to the cold. It almost hit 40, but the wind was blowing a lot, it was cold out there! Just keep moving I tell myself, but that is more than I want to deal with so I didn't go. It is not worth the gas at the moment. Next month is supposed to be in Athens, so that is no problem.

Tomorrow is back to the Total Gym and bike. Just have to do it, right? LOL keep up the good work out there. You all inspire me in ways - I would have quit by now without you!

Rebuilding Season

So this was a... shall we say "relaxing" week? LOL
Ok, I procrastinated my cardio experiences to the evenings and then only made it onto the bike one time - and that was on Friday, but for an hour and a half! I was supposed to do 7 miles outside on Saturday, but that didn't happen because of the cold.

Then I read this article, it is from the NY Times and titled "Too Cold to Exercise? Try Another Excuse". Made me feel really guilty about not going out, because I know that it is all true.

http://www.nytimes.com/2008/01/17/health/nutrition/17BEST.html?ex=1358312400&en=46302a5f35a35a61&ei=5124&partner=permalink&exprod=permalink

Today isn't going to happen either so let's start again on Monday. I have been eating better. I started keeping track of what I eat over at SparkPeople. Some days are off the chart and other days are within the range. I think I have a handle on that now so maybe after this week off I can get a running start at another 25 pound lost. At least I have been maintaining and not gaining!

I need to get my motivation back instead of staying happy at this weight. Looking at the progress made by my friend Jenny ought to work! She has all but disappeared from photos - LOL You almost look like a different person!

I have races to run and I won't be able to do it if I don't lose some more weight.
The plan for every day:
1. Use the stairs as often as possible
2. Walk at least 2 miles at lunch
3. Walk/Run or Bike for an hour after work
4. Keep track of calories and portion control

Next week will be a better report. I promise!

Checking the Mail

I decided to go check the mail today. The 2.78 mile walk to the Post Office in Athens was an adventure. There wasn't even any mail! And then I had to walk back! Yes, MP, I even ran some of it. Ok, only the first minute from the bottom of the big hill, but a good chunk of the flatter parts and down the big hill. I finished the 5 1/2 miles in 1 hr and 35 minutes. Not fast, but my speed like usual.

I am expecting a package from Road ID, hopefully it will come in soon. I have some races coming up not to mention some other country roads that I want to explore and having a wrist ID will be good. Plus I ordered a blinker light that attaches to clothing for safety in case I get caught out after dark. Take a look at their website sometime. http://roadid.com/Common/default.aspx

There wasn't much traffic out on the road and the dogs at the cinderblock house weren't too much trouble, mostly barking and following me to the edge of "their" property. I didn't run past there though. I just tell them "QUIET" and they stop for a second.

Funny how we say we won't be doing something like running out on the road and then one day we do it anyway. Want to know where I was run/walking? Check the map at the bottom of the page. That feature is kind of fun. I will leave this one until I find a more interesting route, probably next weekend when I do the Creek. Keep moving!

End of Year Report

Well, 2007 ended up with me 20 pounds lighter, 7 minutes faster on my 5K, overall healthier, and much more motivated to keep this trend going than when the year started.
This is how my year went. I completed 157.2 miles in 2,823.5 minutes, which is an 18 minute average. Not very far or very fast, but plenty of room for improvement.

January through June were no help at all since they included little to no exercise and a rather bad attitude.
July through mid-August were the beginning of getting healthy. I read an article about a group that "walked" to Baghdad as a way to support the troops. I decided to use the office building steps to do the same thing. I found a map that said it was 6,432 miles from my town to Baghdad and did the math to determine that I would have to do 107.2 flights of stairs to reach my goal. I started with 17 flights and added more every week until six weeks later I had done it and was down 6 pounds to boot!
I took about a week to find another goal and finally decided to start walk/running. The first day I walked out and back on my 1/10th of a mile driveway, it took about 15 minutes. Then I marked out a 1/5 mile circle in a hayfield and started walk/running. A mile and a half of that took me 30 minutes. About a month after that I started circling the edges of three rolling hayfields. Three miles of that took me 75 minutes.
In November, due to the weather I started using the equipment in the fitness room. Unfortunately, I started pushing myself a bit too hard and hurt my knee. I also quit losing weight about then. I can run and walk further than ever, but I quit burning calories.
In December I started looking for ways to fix the problem. In the end I have decided to slow down the pace, but not the miles. I am still walking those hayfields. Yesterday I finished four and a half slow, but 70% heart rate managed miles.
I do have a schedule to follow, in January I have to do six miles, February is seven miles, March is 8 miles, and so on. I also plan to complete my first 10K (6 miles) race in March and a Half Marathon (13 miles) in September. I have a lot of miles to do before I get there though.
I am also going back to the basics. The stairs are coming back into my day and I will be doing very light work in the fitness room at lunch, then more after work, or come home to the hayfields or bike. Long and slow. Everyday.