5K in Lowell on Superbowl Sunday

There is a 5K (3.1 miles) in Lowell on 2/1/09 at 12:00PM if anyone is interested. Dad, Josh, Sue & I are planning on doing it. http://super5k.com/

Week Eight

Monday 1/25 - Recovery day

Tuesday 1/26 - Rest

Wednesday 1/27 - 3 Miles

Thursday 1/28 - Fartlek 20 minutes

Friday 1/29 - 3 Miles

Saturday - 1/30 - Rest

Sunday - 1/31 - 6 Miles

A good team

Meghan and I met at the gym this morning before work for a run. (alternating walk, run, sprint...over time we will increase the run part) She shared with me her goal of running the St. Patrick's day 5k, which sounds great - well, except for being in Boston on a weekend to run at 7:00 a.m.

In any case, we realized one reason we are a good exercise pair. Meghan is great at getting me to show up. If I know she's meeting me at the gym, I'm about 90% more likely to motivate to head out at 6:00 am, dressed for exercise, even though hitting snooze is more immediately rewarding.

What do I bring to the table? Well, if I'm going to drag my ass to the gym that early, you'd better believe I'm going make that workout count. So, my part of the bargain is to make sure we both push hard to have an excellent work out.

I'd like to think Meghan is as appreciative of my efforts to push hard as I am for her pushing to *get* there and do it.

And when Sarah E joins us, then it's really magic, because she brings the fun! :D

It's is so great to have workout buddies. Thanks, guys!!

Progress Update

Continue to do well with Yoga and diet but still not running enough during week. Enjoy outside day light run on weekend but not so much treadmill which is only choice due to darkness during week. Continue to drop weight and build muscle tone due to diet, yoga, and some running. Pounds are dropping slowly now but dropping none the less. And down from a high of 250 to about 228 and dropping slowly.

Like Courtney I got a Garmin. Mine is the model 305 with the heart monitor so I will be able to tell if my heart stops. It will make a "a heart rate low" beeping sound so I will know I am really dieing and not just feeling like I am dieing. So far it only has been doing the "heart rate high" beeping which is OK. Plan on doing Yoga tonight and my 4 mile run tommorrow when it is sunny. I need to find a way to run outside when it is light. Maybe in the morning before work when the sun comes up. Still kind of cold though

Week 7 Plan Posted

Meghan said it would be easier for her if I posted it:

Monday 1/19 - Recovery day
Tuesday 1/13 - Rest
Wednesday 1/14 - 3 Miles
Thursday 1/15 - Cross Train 30 minutes
Friday 1/16 - 3 Miles
Saturday - 1/17 - Rest
Sunday - 1/18 - 5 Miles

What are Recovery and Cross Training Sessions you ask???

Recovery Sessions
The good news is, the day after your long and slow training runs you get to recover. The bad news is that doesn't mean sitting in front of the T.V. all day! You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise. This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness. You have a choice here... You can either do a cross training session or go for a walk. The key point to remember is that it must be low intensity. Competitive games of basketball or squash are definitely off the menu! During these sessions you are NOT, I repeat... your are NOT trying to improve your fitness. You are recovering - it's just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest.

Cross Training Sessions

Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If you don't have access to any equipment go for a brisk walk.

Here is the format for our Fartlek sessions...
Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)
Time: 30 minutes Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7
Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling

Run rhymes with fun

I don't know if I'm doing well or not. This 10 mile run on February 1 is going to be a good test for me. I am sure I'll finish it and all that, I'm just hoping I don't get injured. I'd like to do one 7 mile run prior to the 1st just to make sure my recovery goes ok from that. Maybe this Sunday?

As for general progress... I'm also putting on weight. My pants don't fit the same way anymore. So... time to cut back on the eating thing. I have no problem doing 3 miles at ~7:30, I suspect I could do 3 miles in under 2o minutes, but it's tough to test that on a friggin treadmill or outside of a race. I am getting stronger, but that doesn't seem like it's worth much in a marathon.

Anyways...

Take To The Streets

To date, I have done all of my running on a treadmill. A few different things pushed me to actually running outside today. First, I know that its good for your muscles to adapt to the different surfaces. Also, the good people at Runner's World magazine maintain that as you become a more accomplished runner, the higher your tolerance for the elements outside. I think I am ready to see myself as a hard core "winter runner" which was validated by a crossing guard policeman (details below). The third was my Christmas present from my beloved husband. A Garmin Forerunner 205. It is GPS and tracks your time, calories, pace, mileage and is downloadable (see picture insert) - and is very motivating to use. But before I could get started, I had a few things in my way.

The problems? Daylight, snow covered sidewalks, and cars. So my first order of business was getting a bright jacket. Thankfully the sale at REI provided me with a nice orange one for a mere $22. (Extra thanks to the Prenetas for the gift card !) Problem solved. Second issue was daylight. I decided I would run at lunchtime since the roads near work had sidewalks and our house doesn't. As I drove to work today I noticed that in fact, none of the sidewalks were plowed. This created an unexpected set back. I maintained my resilience and decided to go to the Minuteman Bike Path in Bedford. I knew Arlington and Lexington plowed theirs...

So, at noon, I got changed in the locker room at work, drove to the bike path and discovered it is in fact, not plowed in Bedford. This is when I decided I would just run on the streets since it was in fact daylight and I was in a very brightly colored orange jacket. I did a loop around Bedford and down South Road. The only precarious situation involved a moving truck that was taking up half of the road. The traffic flagman said "You are a very dedicated runner to be out in this weather." I responded "I know, believe me, I know." I was warm but I realized when I stopped that I had indeed been sweating and now was catching a chill. So I did my 3.1 mile run and headed back to work to shower and resume my work day. It felt great to get outside during the day and nice to not have to exercise right when I got home.

Some setbacks

Over the past two weeks I have done minimal running and plenty of eating. Therefore, I have volunteered to be the poor example everyone else can compare themselves to. I think I gained 6 or 7 pounds since end of december. At least I have running shoes now though...

RALLY Cap

So this week we have Monday (off), Tuesday (3 Miles), Wednesday ("Fartleks are Fun"), Thursday (off), Friday (3 Miles), Saturday (off), and Sunday (4 Miles). I was sitting at work at 4:30 playing with my iPod Nano adding songs and whatnot. When I realized that I was stalling starting my workouts this week. I needed to RALLY! I told my co-worker Mark what I was thinking and he said "You will feel better after." I knew he was right. So I brought my bag (and Nano) down to the iRobot gym and hopped on the treadmill. On the two TVs there was a Bruce Springsteen live concert. The three treadmills, elliptical and bike were all occupied since its 1/13/09 and the New Year Resolutioners haven't quit yet. Although I was listening to my own songs, I am pretty sure there was one moment when we all seemed to move in synch to The Boss. There is definitely something powerful about a bunch of people exerting themselves together. And sometimes you just need to put on your RALLY CAP because it is usually worth it after.

WOW...

Last week I did 6 miles and they were mostly walking. This morning I went to the local gym, WOW, with Erin and did 2 on the elliptical. I can feel it in my legs but think I needed to go faster.

Signing up was actually a funny experience. WOW is known for being a bit shady when it comes to sales. Not only had we heard this first hand but there are countless reviews online warning people for the used salesman pitch. So we went in armed emotionally and with different ads/coupons that we had at home. Erin had given me a free 6 month coupon which said "6 months free for non-members." Ken and I were ready for some catch but assumed that it was just not good for current members - you can see that right? Anyway, we get in there and are given an unwanted tour but the ditsiest girl named Jenn - like Kenn with a J and two n's...

So she shows us around and I must note that Ken and I were dressed to work out. Except that it was snowy so I had on boots with capri yoga pants (yes really), and he is lacking in workout pants so he had paint all over his pants. We looked like total losers, the place was packed and Jenn was like "so, have you ever used a treadmill???" Fake, peppy, blah. Finally we sit down at her desk and she lays out the deal for us. My coupon is only good towards a 2 year membership which I have to pay full price for - meaning $299 down and then $20 a month. I did a little math and realized this probably wasn't my best option since our other ad said $20 down and $20/month for life. So she kept offering us these different options like Ken could join and I could be the family member which meant it would only be $35 down and $10/month or something like that.


Anyway, eventually I sort of gave up and was like: look, I didn't really plan to pay anything tonight. I thought I had 6 months free and I really think you should honor your coupon. So she goes and gets her manager....Rome. He was a scrawny black guy, sort of like Flava Flave but not quite as dark. His race is not important, but his skeviness is. He was SO skeevy. He was like wheeling and dealing and finally said: look, what if I let Ken have the $20 down and $20 a month and you can come with him for free, forever. DEAL.

So I am feeling proud and the guy goes to let Jenn know that we have a deal when Ken leans over and says "I think there is a sign over there that says friends are allowed free for life." Sure enough: FRIENDS FREE FOR LIFE was written on a white board by the entrance. So I got a little pissed. I mean, Rome made it seem like a deal and I am not stupid. But I was also getting tired of the game. So I figured whatever, Ken's was a good deal and I have a gym memberships so fine. So Jenn is filling out our paperwork and doesn't have anything for me. So I ask how I am going to go in with him and she said that the people there know about the program. So I asked how do I know that the program will go on for the rest of my life. She's getting really mad at me and is just like: I don't know? So I asked her to write on the contract that I could come in for life. At this point, I am picturing me as an 85 year old woman who the staff laughs at every day as I come in with the crinkled up contract and declare that I am here again and I am still alive and it's STILL FREE. But Jenn wouldn't write it on the contract. So I asked for Rome who also refused to write on the contract. So again I asked how I knew that I could come in forever and he again said not to worry about it, he would be there. I was like: Rome, we both know you won't work here forever so come on. I realllllly don't like the "don't you worry little girl" thing. So I made him write it on a piece of paper and then he wasn't going to sign it so I was going to leave. Finally he signed it. Again, I will carry this paper with me FOR LIFE.

Thanks to Courtney for putting this together. I've lost about 20 pounds and doing Bikram (hot) Yoga 3 times a week to build my core and flexibility. Ran outside with my new Garmin Forerunner tonight. It was right at sunset after a day of fresh snow. Ran North on South road about 2 miles up hill to the beautiful farm at the top. Air was clear and cold. 4 Mile total run. Not a bad start. Looking forward to working the program this week. Diet has changed completely. No more burgers and fries. Fruit, grains, protein. Doing Yoga in a 105 degree room lets you know if you haven't been eating right. Running too.

Remember. "Live, Freeze or Die"

Fartleks are fun

Well, first of all, this is the first time I've EVER posted to a blog. So there you have it.

I did my first solo fartlek on Wednesday (previously I've always done them with soccer teams etc...). Fartleks definitely take a little bit of mental fortitude to get through them. I did the whole 4 minutes on, 1 minutes off thing, but my middle "off" was probably closer to 5 minutes. Hopefully I can do a little bitter next time.

Anyways, in general, I'd say running in Boston in February is not the best, but I always feel satisfied that I completed the workout, and that tends to be what I think about when I'm about to quit midway.

Looking forward to the weekend.

'Roo