Well, I've kept it up. I altered my weekly running schedule a bit to keep from running too much (and to allow room for biking and swimming a bit). Up 'til now my routine has now been:
Monday:
biking or swimming
light strength training
Tuesday:
Tempo run(10 min warmup; 20 min tempo run (or 2, 15 min tempo runs))
10 min cool-down run
intense strength training (full body)
Wednesday:
Off day (or easy run)
Thursday:
45 min intervals (10 min mile run warmup; 6 sets of 3-min walk/run/jog intervals)
10 min mile run plus cool down
intense strength training (full body)
Friday:
Off day or bike
Sat/Sunday:
Long Run (8-10 miles)
A week after my first 10 mile run, I dropped back down to about 8 miles. It was a few weeks straight of good runs. Then, the next week I hit 13 miles (on accident). I was going for just passing 10 miles, then thought I could hit 12. I did the math wrong and ran 13. It was great b/c I finally proved I could run the half-marathon distance. So, I signed up for the Publix Half-Marathon on March 18.
Unfortunately, a few weeks later, my knee started giving me trouble. I think I increased my mileage too fast and maybe switched shoes too soon. I am switching back to my old shoes. I'm also going back to the max dose of glucosamine/chondroitin in hopes that will help too. I am debating getting a knee support because I don't want to do any more damage, but I want to keep going. I have my first 10k this weekend, the Spartan Sprint next weekend, and the half-marathon the weekend after. I don't need to do a lot of running in the meantime, but I do want to. I want to hit 10-13 miles again one more time before the half-marathon. I have just had a few bad runs in the past few weeks, and all are probably from over-training. So, I really am going to try to take it easy this week, but I'm worried that by not running the distance I will lose the ability. I know that's crap though... every part of my body (except my knee right now) could keep going on all of these runs. I need to heal my knee so it can keep up.
I am trying to get myself started w/ triathlon training now. My bike needs a tune-up, but in the meantime I have stationary bikes at the gym. Swimming is tough, but it's great cross training and I could really benefit right now from aqua running/jogging. I am so self-conscious at the pool because I'm inexperienced and easily intimidated, but I need to get over that and just go for it.
I can do this. I will do this. Just because one thing is giving me a hard time doesn't mean I can't use this as an opportunity to work on my swimming and biking. I know that I can run 13 miles... or I can run 10 and walk 3. That I can do. This week, though, all I need to do is run 10k. I'll tackle the next goal after that. I can do this. I will do this.
Monday, February 27, 2012
Friday, February 3, 2012
Getting in gear, but feeling discouraged.
Quick update on the past month of exercising, now that I'm really in the swing of things. My weekly routine is now:
Monday: quick 20-25 min run (or bike for about 45 min)
moderate strength training (core & arms)
Tuesday: 50min tempo run (5 min warmup, 10min @ 10:00 pace, 1min walk, 15min @ 9:15 pace, 2min walk, 15-20min @ 8:30-9:00 pace)
strength training (abs/core, arms, light legs)
Wednesday: off (or bike only)
Thursday: 45 min interval running (5 min warm up; 1min walk/jog, 1min hard run, 1min taper to walk/jog...repeat 10x; finish w/ 10min run @ 9:30-10:00 pace)
60 min hard strength training (full body, incl 15 min abs/core)
Friday: Easy day (or off day); 2-4 mile run or 45 min bike
Light strength training
Saturday: OFF
Sunday: Long run at Chastain Park (hills!), currently 7-9 miles (& increasing)
This has been my routine since the start of 2012. I was consistent thru the end of 2011, as much as possible, but I've definitely been more routine since starting the new year. I started keeping a food log for the first 4 weeks of the year until I kind of got it all figured out. Now, I don't log every food every day, but I try to do it at least half the week, to keep myself in check.
I start most days w/ a healthy breakfast (egg whites w/ whole grain toast or cereal w/ almond milk); I have a mid-morning snack (lately fruit or something similar); Lunch is turkey/chicken on whole wheat tortilla wrap w/ lettuce and a few pretzels and almonds on the side; mid-afternoon snack is cottage cheese w/ fruit (yum!); then I have some carb drink mix before the workout and some carb w/ light protein drink after; Dinner typically consists of salad w/ tuna (or similar), or stir fry, or black beans and rice w/ salsa. I'm pretty basic, I eat the same foods over and over. Here's my problem area: after dinner I snack. I often have a glass of wine w/ dinner, but since I never drink while I eat, I finish eating and have a glass of wine, which I end up wanting to eat something with. I snack light, but it's consistent...either trader joe's popcorn, whole wheat pretzels, dried fruit, etc.
Either way, my total caloric intake is usually in the 1600-1800 range. I haven't added it up this week, so I need to double check. With the amount of calories burned at the gym, that should be a decent range for me. I have a pretty high metabolism, so I don't gain weight easily...except when I work out apparently! I have begun to build muscle, but not yet started losing the fat I want to lose. I am not trying to lose a ton of weight, but I do want my hard work to show. I have gained over an inch in my waist and my legs feel bigger too. I don't feel small at all! I keep hoping it's step 1, and that step 2 involves fat burning. Usually, this is the point in the working out when I get discouraged and quit. I can't quit now though, I'm just getting started.
I just hope that the increase in inches is only temporary and that I will, in fact, be able to burn the fat and have something to show for my hard work.
Oh, side note... I hit 10 miles for the first time. My third Chastain run was 10.3 miles! I signed up for the Zooma Half-Marathon on April 22. It's on. I'm also thinking of signing up for the Atlanta Publix Half-Marathon on March 18...it's a week after my Spartan Sprint and 2 weeks after my 10k, but I could do that one simply to gauge what it'll be like. I dunno, it's a possiblity.
Monday: quick 20-25 min run (or bike for about 45 min)
moderate strength training (core & arms)
Tuesday: 50min tempo run (5 min warmup, 10min @ 10:00 pace, 1min walk, 15min @ 9:15 pace, 2min walk, 15-20min @ 8:30-9:00 pace)
strength training (abs/core, arms, light legs)
Wednesday: off (or bike only)
Thursday: 45 min interval running (5 min warm up; 1min walk/jog, 1min hard run, 1min taper to walk/jog...repeat 10x; finish w/ 10min run @ 9:30-10:00 pace)
60 min hard strength training (full body, incl 15 min abs/core)
Friday: Easy day (or off day); 2-4 mile run or 45 min bike
Light strength training
Saturday: OFF
Sunday: Long run at Chastain Park (hills!), currently 7-9 miles (& increasing)
This has been my routine since the start of 2012. I was consistent thru the end of 2011, as much as possible, but I've definitely been more routine since starting the new year. I started keeping a food log for the first 4 weeks of the year until I kind of got it all figured out. Now, I don't log every food every day, but I try to do it at least half the week, to keep myself in check.
I start most days w/ a healthy breakfast (egg whites w/ whole grain toast or cereal w/ almond milk); I have a mid-morning snack (lately fruit or something similar); Lunch is turkey/chicken on whole wheat tortilla wrap w/ lettuce and a few pretzels and almonds on the side; mid-afternoon snack is cottage cheese w/ fruit (yum!); then I have some carb drink mix before the workout and some carb w/ light protein drink after; Dinner typically consists of salad w/ tuna (or similar), or stir fry, or black beans and rice w/ salsa. I'm pretty basic, I eat the same foods over and over. Here's my problem area: after dinner I snack. I often have a glass of wine w/ dinner, but since I never drink while I eat, I finish eating and have a glass of wine, which I end up wanting to eat something with. I snack light, but it's consistent...either trader joe's popcorn, whole wheat pretzels, dried fruit, etc.
Either way, my total caloric intake is usually in the 1600-1800 range. I haven't added it up this week, so I need to double check. With the amount of calories burned at the gym, that should be a decent range for me. I have a pretty high metabolism, so I don't gain weight easily...except when I work out apparently! I have begun to build muscle, but not yet started losing the fat I want to lose. I am not trying to lose a ton of weight, but I do want my hard work to show. I have gained over an inch in my waist and my legs feel bigger too. I don't feel small at all! I keep hoping it's step 1, and that step 2 involves fat burning. Usually, this is the point in the working out when I get discouraged and quit. I can't quit now though, I'm just getting started.
I just hope that the increase in inches is only temporary and that I will, in fact, be able to burn the fat and have something to show for my hard work.
Oh, side note... I hit 10 miles for the first time. My third Chastain run was 10.3 miles! I signed up for the Zooma Half-Marathon on April 22. It's on. I'm also thinking of signing up for the Atlanta Publix Half-Marathon on March 18...it's a week after my Spartan Sprint and 2 weeks after my 10k, but I could do that one simply to gauge what it'll be like. I dunno, it's a possiblity.
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