Your workout..thats My warm up

"On those mornings when i was tempted to roll over and fall asleep again, I imagined my racing rivals leaping out of bed and roaring out the front door on a ten-mile workout. The thought so terrified me that i was generally lacing up my shoelaces within five minutes." -Amby Burfoot

  For those who don't know who Amby Burfoot is, he is the editor of one of my favorite magazines, Runners World, as well as the 1968 Boston Marathon Winner.  How's that for your fun fact of the day :)  The above quote by Burfoot, is one that i remind myself of on those morning I want to continue to hit my snooze button and award myself 2.5 hours extra sleep.  Then I remind myself of the list of runs i plan to compete in this spring/summer and how I'm not a very gracious loser. That in itself gives me that needed boost to get my butt up and at it; i do not want to have to face defeat. I'm a very gracious and humble winner, but losing, that's not a strong point for me.  Just add it to my list of character defects (yes, I'm throwing out an AA reference).

I've  decided I'm going to try and write once a week, shooting to do that entry on Fridays. I'm not sure if i will always be able to, but the key word is try.  One of these days, ill actually go out and get myself a computer again. Ive gone a few years without one and have survived but I'm starting to miss having one. Okay, my last entry was the 7th and i had been debating working out that day.  I did not workout, i worked a bit over 12 hours so at the end of the day called it quits and went home. Friday, i worked all day, as per usual and had Yoga afterwards.  I was SOOO sore from Yoga, for 5 days!! After class, i went right to the gym and did an hour on the StairMaster.  Saturday, i didn't workout.  I was at work til 4 and had plans right after. 

Sunday, i slept in...til 4pm.  I had woken up earlier, but i was so stressed over something id said to someone that i just felt sick to my stomach and couldn't bear to think or get up, so i choose to sleep most of the day instead.  When i finally did get up, i was very angry at my actions, and when that happens, I of course find ways to "punish" myself.  I already had the no food that day part going pretty strong so i decided id go for a run...in the rain.  The temperature wasn't too bad, 39 degrees, but add in the rain and wind and needless to say, it was not a joyful run.  I spent the first half trying to dodge 3inch deep puddles and melting snow, but eventually was sick of messing up my pace and just ran through them.  My shoes were soaked by the time i finished and my feet were freezing, but hey, that's what i deserved.  I ran 3.03miles in 21:22 with an avg pace of 7'03"  My slowest run in the past month, but I'm going to play the blame game and blame the weather and the dodging of puddles.  Miles are as follow: M1:6'53" M2:7'25" (YIKES!) M3:6'47"

Monday, i really wasn't in the mood to do anything but dragged my sorry behind to the gym.  I ran 3.03mi in 19.33 with an avg pace of 6'27"per mile.  M1:6'30" M2:6'26" M3"6'23"  Negative splitting is what i like to see! After running, i walked for another 30 minutes, with an incline of 4 and at a power walk pace NOT a cool down pace.  Then i did the StairMaster for 15minutes and left.  My knee was aching before i even got on the StairMaster so i did as much as i could before i was in serious pain.

Tuesday, i went to the gym after work.  I did the StairMaster first. In the afternoon, that becomes the coveted machine as there is only one, so i figured id use it while it was free. I did 8.09miles or 62minutes on the StairMaster, then some core work and squats, finishing with a 2.32mile run and a 2.5 mile brisk walk (no incline). My knee was not feeling the greatest so i didn't want to push myself to vigorously.  2.32 was run in 15:02 with an avg. pace of 6'28"per mile. M1:6'32" M2:6'24"

Wednesday, I ran 3.83miles in 26:05 with an avg. pace of 6'42" per mile.  That run was very hard for me.  My knee was in terrible pain but i did my best to numb my mind and focus on the techno music i had blaring in my earphones (I work out to Pandora radio's "Scooter" station, i absolutely love it!!). After that run, i also power walked 2.43miles at an incline of 4.  Yesterday, Thursday, i did not make it to the gym.  I did walk 2.5 miles around town running errands and also on top of that did not eat anything until i finally decided to have a salad around 615.  I then had another salad with a grilled chicken breast around 8 and ended my day around a 500calorie intake. Whoo hoo! Thats the way every day should be! Add in 1300 or so cals burned at the gym and i call that a perfect day :)   Today is a failure day and I'm sure the scale will show that to me tomorrow.  Its 5pm and im already at 1700calories. F*@K Me! I hate that.  This is the most i have eaten in a single day in about 2 months.  I'm going crazy.  I have an hour of yoga to do tonight and then im going straight to the gym where i plan to stay until Ive burned off all these calories or pass out.  Which ever comes first.  And to "punish" myself, I'm not allowed to have dinner and have to drink 2-3 cups of lax tea.  I cant believe i let myself go.  I blame the peanut butter! Ive become obsessed with this peanut butter by Planters (as in Planters Peanuts), its a cinnamon raisin granola peanut butter. 180cals for every 2 tblspns. I was healthy all day until that peanut butter and 1 3/4 bagels crept up on me.  Damn you carbs and pb!! (shakes fist in the air) Why must you taste soooo good!!!  Yea, so enough about my fat ass.  Here's to hoping my knee cooperates with me and i can stay strong and say "NO!" to food.  I was steadily down in weight all week, down 3 lbs as of this morning, fingers crossed to see that even lower tomorrow or i will seriously cry.  Thankfully Sunday and Monday are right around the corner and i have no plans tomorrow night so i can just sleep them away and avoid food, only waking to get myself to the gym and sweat out this unwanted fat that covers my body.

Until next time, stay strong, eat lean, train mean.

Middle pic is my bloated was after eating way to much :(

Better luck next time

Its only been a week since my last post, and i have basically nothing to write about.  Ive been a lazy depressed fat ass this past week. Yea yea, cut myself some slack. But i just cant; I'm never satisfied with what i "accomplish" at the gym.  My weight is stuck and its driving me insane! I just feel like a fat blob. My knee has been causing me severe pain, again.  Ive been trying to push through and run it out, but now I'm back to the point where I'm limping walking home, on a day i didn't run.  Needless to say, I'm not going to make that minimum of 20 miles a week goal that i set for myself.  Makes me feel like a bit of a failure, but i have to rationalize and realize if i keep running ill be getting surgery way sooner then i should be.  I need to take care of my body.  Especially with the list of races i have lined up for myself starting in May (ill list those later). 

Since the last time i wrote, Ive only run 3 times. Friday night, March 1, was Yoga and then the gym.  I did end up leading the class, and i must say, i did a damn good job!! It really inspired me to become more involved in Yoga and Ive actually been in contact with the Corporate Yoga correspondent for Lululemon. How cool!! And, my mom has been very supportive with my new desire to become a Yoga instructor and has begun to email me anything Yoga related that goes her way. Super awesome.  After Yoga class, i went to the gym (my normal Friday night routine).  I did the StairMaster and the elliptical as my knee was in no condition to run.  Saturday and Sunday i was a major slacker and didn't work out at all.  I know, whats wrong with me! I need to get my ass in gear and stop skipping out on the weekends! Granted i do my 50+ squats everyday, its not the same as a good cardio workout. I did walk over 2 miles on Sunday though, so that counts for something.  Monday, i almost skipped the gym again, like i said, Ive been a depressed blob and when I'm feeling that way the last thing i want to do is leave my bed.  But i did drag myself out of bed and get to the gym.  I haven't, however had enough energy to go the 2 blocks the opposite direction to the tanning salon.  its been over a week since I've tanned. Eeek!  (I'm such a rambler today, my apologies!) I ran twice on Monday and then did 45minutes on the StairMaster.  I was only going to run once, but after my first run, i walked for 10 minutes and got the itch to go again.  If my knee hadn't started to make me wince i would have tried for a better 3.02mi then the first, and i was on the pace for that, but i just couldn't take the pain.  Even the StairMaster was painful for me that day. 

Run 1: 3.04miles in 19:39 with a pace of 6'27" per mile M1:6'38 M2:6'18" M3:6'23"

walked 10 minutes

Run 2: 2.01miles in 12:57 with a pace of 6'25" per mile M1:6'13" M2:6'36"

Tuesday, i did a 430am gym time. (i was going to do that today, but sleep sounded so much better...again, that bad mood in me is taking over)  That morning, i ran, lifted, and biked. It was nice to be there that early.  The weight area is no where near as busy as it is in the afternoons, so I'm able to lift without all the know-it-all "meat head" guys hanging around, I get it dude, you lift weights, but stop staring at my ass! After i finished lifting (i did arms and also did core work) i had time to kill before i needed to get ready for work so i did a 20minute bike, or 5.46miles.

My run was as follows: 3.03miles in 19:58 with an average pace of 6'35" per mile.  M1:6'35" M2:6'31" M3:6'38" at mile 2 i started to feel my knee and began to wince but i do have quite a good ability at blocking my mind and was able to finish my minimum. 

Yesterday, i did not get to the gym.  I had an obligation outside of work that took up the majority of my day and left me emotionally and mentally drained.  I did do an hour of core and strength exercises that night.  Just the basics, squats, push ups, planks, side planks, v-ups, reverse crunches, crunches, Russian twists, bicycles, you know, the basics.  I'm still debating the gym tonight.  I know it would be a great stress relief for me, which is 110% what i need at this moment, but at the same time, id much rather curl into bed, cuddle with my cat and cry.  Tomorrow, I'm supposed to have yoga class, but I'm thinking of skipping it.  Ill try and wake up for the gym in the morning, but i already know myself well enough to know its not going to happen.  Sunday, I'll just try and start fresh (I cant Saturday, as i have plans after work with a friend from out of town).

Anyways, that's my update.  sorry if it seems a bit all over the place and not well written, my head is very chaotic today.  Until next time:  "Good Better Best Never Take a Rest Til Your Good is Better And Your Better is Best"

Give up the good, go for the Great

The last day of February.  I cant believe the month is already over! With the end of the month, of course, comes my monthly recap.  Again, I'm not pleased with myself.  Ive found myself playing with that dreaded "L" word on the weekends...LAZY! I know what i need to do, I'm just not being very proactive.  I need to start eating healthier, Ive fallen victim to carbs and lattes again, basically unnecessary calories that my body does not need, and just when my weight was finally going down again! Ugh! I also stopped lifting this month.  I got freaked out when i gained a few pounds.  I know it was just muscle and that muscle gain (aka weight gain) happens when you are lifting and feeding your muscles/body properly.  I just couldn't take the stress though.  The scale is like a parent i fear, like when you're a kid and you're afraid of getting caught when you do something wrong because you don't want to get into trouble, well that's the scale. It flat out tells me if I've done something wrong, shows me a number i don't want to see, and then i have to dole out a "punishment" that can compensate for what the problem is.  Sometimes that means a lower calorie intake with a higher calorie amount burned per day. Well, who am i kidding, that's what i always end up doing.  The calorie amounts vary though.  I'm finally down 5lbs again this week, whew! Now i just have about 15 more to go! I'm aiming to be just a bit below 100lbs (90). With hard work and perseverance i will get there.  Ive been there many times before, i just need to refocus and take things more seriously. I can already hear people moaning and groaning, "but you're so pretty" "You're so skinny already" "You don't need to lose weight"  Okay, i know, but please, this is my body and my way of living so just let me do me. I don't tell you how to live. Alright enough of that rambling...

My last entry was the day after my birthday and right before Yoga class.  I am falling head over heels in love with Yoga. The salon i work at, has a Yoga studio on the floor above us and I'm thinking of doing a drop in class (you register online and then show up for the class).  That or i might pay the monthly unlimited fee and then i can go to as many classes that month as id like.  I swear i would just live in this building.  Id go from work to Yoga to the gym and repeat.  Nothing wrong with that, id be doing things i love.   Fridays class was more challenging then the week priors class.  Again, i was being instructed to do more of the "advanced" techniques with the poses/moves.  Each class leaves me wanting more and excited for the next week.  This week, we wont be having class (Our instructor is unavailable. But, we are all going to still get together and do something.  I was asked to lead tomorrow night and am thinking of just finding some beginners poses and putting together and hour workout).  After Yoga class, i was playing with the idea of going to the gym but wasn't sure i wanted to.  I walked past the doors and then turned back, I felt awkward, i just stood there indecisive as to what i wanted to do.  I eventually choose to go in.  I'm glad i did as Saturday and Sunday i did not work out.  My workout Friday night wasn't very intense.  Yoga had me moving in ways that affected my knee so i wasn't wanting to overexert myself.  I did some lifting for about 30 minutes, just arms. I alternate my lifting (when i actually do lift) between arms, legs, and then do back/core together.  Before lifting, i did a small run.  My knee was killing me.  I didn't even make it to my usual minimum of a 5k.  I ran 2.03miles in 13:58 with an avg. pace of 6'52"  M1:6'56" M2:6'48"   Getting myself to run the full 2 miles was a task in itself.  My knee started screaming at me 1/2 a mile in (i also had forgotten my knee brace at home this day which didn't help matters in the least bit), but as Ive mentioned before, I'm not very good at listening to the signs of pain and i make myself push through things.  I knew i couldn't run past 2 miles though so i made myself stop, as much as it disappointed me to do so. 

That run, was the last run of my weekly goal.  I did make my goal of 20+ miles that week, finishing with 21.21 miles ran. Yeay! This week however, I'm not going to make that goal. My knee is in terrible pain and i need to allow myself the chance to let it heal again.

As i mentioned earlier, i took the weekend off from working out.  It was nice to just hang out with friends and relax. Monday, i had a meeting at 11am, and with having no driving privileges walked the mile and a half to get there.  Then of course walked back.  I was very lucky that Monday was a nice day out. After my meeting i went to straight to the gym.  I wanted to accomplish everything right away that day so i could spend my night at home relaxing.   Monday i did an hour on the StairMaster, or 8.21miles, i biked 4miles and then i ran.  Run was 3.03miles in 20:09 with an avg. pace of 6'39"  M1:6'41" M2:6'39" M3:6'36"  My knee was hurting but i told myself i had to get in my minimum. 

Tuesday, February 26, i went to the gym after work. I decided not to run so i did a 16.52mile bike ride and 30 minutes on the elliptical.  Yesterday, Wednesday the 27th, i did not make it to the gym.  I did however trudge over 2 miles in the sloppiest snowfall of the year.  It was horrible, but i had to get some errands done before i went into work.  The lesson i learned from that experience, I need new winter boots.  Today, i am working all day (about 12-13hours) and then have dinner plans right after.  I was in the mind set of "well i guess there's another day missing the gym" but, decided to get my act together and set my alarm early! I set it for 430 and snoozed til 530.  I did get to the gym though and I'm so happy i did!! My time was limited so i didn't get much accomplished but i burned over 700cals so now i don't feel guilty drinking my nonfat latte.  I did 20 minutes on the elliptical and then i did 41minutes on the StairMaster.  At that point, it was 645 and i needed to shower and get ready for work.  My knee hasn't been feeling any better, its actually been hurting more.  No bueno :(

February'a overall stats:
Miles ran: 43.7 Avg pace: 6'44" Total time: 4:54.32

Hm, well that's all my shenanigans for the week.  Until next time..."Don't look for your dreams to come true; Look to become true to your dreams" -Michael Beckwith

GYM is my boyfriend

Can you believe it...a second entry this week! Much better then my average one per month.  I don't have much activity to report today though.  Yesterday was my birthday so i took it easy on myself.  I was feeling a bit tired and worn down as well so i wanted to allow myself a form of a "recovery day"  Maybe I'm just tired because I'm an old lady now. 

I did a moderate run of 3.03 miles (had to get my 5k minimum...3.2miles).  And cooled down with a mile jog/walk.  I could've stayed longer and done more cardio, but i called it quits after that.  First and only time i will ever leave the gym having done such small workout.  I know most people would feel good about themselves for having run 3 miles, and they should, but its just not me.  I need to burn 1000cals a day and leave soaking wet.  I wear three layers, a workout tank, a tee shirt (or long sleeve) and a sweatshirt.  I don't leave until the sweat has soaked to the sweatshirt.  I know, I'm crazy! But, I'm okay with that.  Some people think its sick how much i workout and frown upon and say there must be something wrong with me.  Others, admire my endurance and DEDICATION to staying fit.  To each their own. I'm going to continue to do what makes me happy.

After leaving the gym, after my baby workout, i let myself relax with a shopping trip and even went out to dinner and ate my entire meal!! WHOA! I don't do that, but i let myself be okay with it just once.  Today, i even let myself eat something that is on my "No no" list.  I had chef boyardee ravioli.  I don't eat processed foods, or foods that come from a can (unless it organic vegetables).  But eh, you only live once and i was hungry. 

Tonight, being Friday, its Yoga class!! I cant wait! I have a huge knot behind my right shoulder blade so I'm hoping it doesn't affect how much i can do in class.  Then of course, ill head straight to the gym afterwards.  I'm thinking an hour on the StairMaster and a 30minute bike.  If I'm up to it, ill run.  Ive found the StairMaster gives me the best sweat in an hour and i burn the most calories. And after how Ive eaten the past two days, i need to be burning a TON of calories.  I would love to go home crawl into bed and eat a pan of lasagna, but that is not happening, nor will it ever.  I don't care how tired i am, the gym has to happen.  Being skinny takes hard work! (well that and i happen to have a fabulous metabolism)

Okay, so here is yesterdays run, i know you are all dying to know what my "moderate run" looks like.   Ran 3.03miles in 20:36 with an avg. pace of 6'47/mi   M1:6'51" M2:6'45" M3:6'48"

Until next time... Life is short, go run

Learning to love myself...finally!!

The month of February holds a lot of significance to me, especially this year.  This time last year, i was paying my "debt to society" or at least Milwaukee County. Basically, i wasn't a free woman.  That is behind me now, and Ive been doing my darnedest to maintain an upbeat outlook on life while living soberly.  February is also Eating Disorder awareness month.  After 15 years of struggle and torment, i am slowly starting to have the demon named "ED" leave my side.  He creeps back now and then, and when he does he comes strong and with a vengeance.  Running and really throwing myself into fitness has started to help conquer that voice that tells me i don't need to "refuel" my body.  Lastly, this is my birthday month! Tomorrow i turn 27. holy moly. My life definitely took a different direction and path then i had expected, but my past has shaped me into the woman i am today.  Ive had a lot of tough battles, whether it be my eating disorder, a past drug addiction and alocholism, i have started to make it through all of these.  God doesn't give you what you cant handle. 

That being said, onto the running rambles! Ive actually got quite a handful of runs to blog.  Ill try to just keep it basic and get the times out there.  I have one run from January that i didn't blog; Jan 26th. I ran 3.03miles in 20:49 with an average pace of 6'52"pm  M1:6'56"  M2:6'49"  M3:6'49" 
My totals for January:  Total Miles: 38.1  Total time: 4:31.06  Average overall Pace: 7'06"

The month of February, i made a pact to myself that i would run more.  Last week, i set a goal on my Nike plus to run 20miles (minimum) each week for the next 16 weeks.  The more miles i can log per week the better, as long as i make sure to not over exert myself and am cautious about my knee. 

Alright, February runs:
Feb 4: Ran 4.12miles in 28:14 with avg pace of 6'50"  (This run was at 604AM, the week i was motivated to get in early gym workouts)  M1:6'51" M2:6'45" M3:6'50" M4:6'55"

Feb 5: (515am) Ran 4.13miles in 27:33 with an avg pace of 6'40" (nice improvement from day prior)
M1:6'45" M2:6'40" M3:6'42" M4:6'33"

Feb 6: (534am) Ran 4.05miles in 27:01 with an avg pace of 6'40"   M1:6'44" M2:6'42" M3:6'38" M4:6'34"

then i took 3 days off from the gym completely

Feb 11: Ran 3.02miles in 19:57 with an avg pace of 6'36"  M1:6'48" M2:6'32" M3:6'24"

Feb 12:  I did not run, instead, i did an hour on the StairMaster ending it with 8.08miles and 30minutes on the bike completing 12.88miles

Feb 13:  The weather was nice this day, 43degrees and super sunny! :) So, i bundled up a bit and ran outside.  I couldn't let a nice day slip away. 
I ran 3.02 miles in 19:58 with an avg pace of 6'36" M1:6'55" M2:6'34" M3:6'18  This run was almost identical to the day prior, it had a one second difference; I also was against the elements such as winds and different running conditions including inclines and downhills.  I did a cool down run of 1.12miles.  I normally do not log my cool downs as i don't want them to affect my overall average time; Normally I walk them on the treadmill, however, being outside, i logged this one to make sure i did in fact cool down for 1mile.

Feb 14: Valentines day! I was at work from 730am-915pm so i didn't work out.  i even had the chance to actually have dinner with someone and had to cancel because i was stuck at work so long and exhausted at the end of the night

Feb 15: I did not run this day either, but, i did start Yoga! Every Friday night i will be doing an hour yoga class.  It was amazing.  I have never done Yoga before and i am stunned at myself that i haven't.  The instructor kept mentioning advanced moves and looking at me each time, and i was actually able to do them, and quite well. I left the class feeling very pleased with myself and with that sore feeling I've grown to love. Of course, i went straight to the gym after yoga. Did an hour on the stair master getting in a bit over 8 miles.

Feb 16: Again, I took the day off from running. I had a long day at work and wasn't feeling the treadmill. I did an hour on the stair master getting in 8.32miles and did a 30 minute bike getting in 7.65. Being an "Arm Day" after my cardio i lifted for about 45 minutes.

 
Feb 17: I actually had a really great Sunday. Woke up to a friend I haven't spoken to in ages asking if I wanted to go to an AA meeting with him. It was a good meeting and I am glad I went. Afterwards, I went for a run, outside! It was 22degrees out but the sun was shining and I couldn't resist the opportunity to run along Lake Michigan.
Ran 6.12miles in 41:36 with an avg pace of 6'47" M1:6'58" M2:6'58" M3:6'53" M4:6'48" M5:6'42" M6:6'25" I felt great after that run. It's really awesome how I can tell my lungs are clearing out from quitting smoking. Breathing in that fresh air felt so amazing, especially knowing I wasn't going add any unnecessary pollution afterwards.

Monday the 18th I took as a rest day. Went to another meeting and had lunch with a friend. Tuesday the 19th, I didn't have much time to work out. I had plans to go out to an early dinner with my Dad to celebrate my birthday. I was able to get in a 7milr run though. I had been hoping to do 9 but I just didn't have the time.
Ran 7.00miles in 46:10 with an avg pace of 6'35" M1:6'58 M2:6'43" M3:6'45" M4:6'21" M5:6'20" M6:6'23" M7:6'36"
I was pleased with that run. Around mile 4 I started to feel my knee nagging at me, so maybe its good I didn't have time for those 2 extra miles.

Today's workout was much less. It was solely a cardio day. I ran 3.03miles in 20:40 with an avg pace of 6'49" M1:6'47" M2:6'48" M3:6'53" halfway thru mile 1 i started feeling my knee again but decided that I would push myself to finish a 5K (my minimum) after the 3miles I reduced the speed to an 720per mile pace and cooled off with a 2 mile run. Then i did the stair master for 20 min or 2.89miles and then finished with a 33min bike or 8.70 mile bike. Tomorrow I might actually take a rest day, give my knees a break as go buy myself a new outfit to wear to my "birthday dinner" :)

Feb to date: 35.6miles total time: 3:59'48" overall avg pace: 6'43" and in keeping with the goal i set on Sunday of 20 miles per week, this week I'm at 16.15miles. Yeay!

Until next time, may you push through your mind telling you to stop and conquer your goals

Defy your limitations

The month is almost over, and I'm finally starting to feel fit and in shape again! Whew! It been awhile since Ive felt like this.  The fall brought with it, as per usual, colder weather.  Once that cold weather comes, my motivation leaves.  I become content sitting at home bundled up under blankets and being a lazy bookworm.  This gym membership is the best thing Ive done for myself this year.  Ive also started to become really engrossed in researching "fitness Modeling" and "body building" which is helping me with my body image issues.  With working out as much as i am (about 2-3 hours a day) I'm starting to become more comfortable having a meal afterwards, knowing that i am fueling my body and helping it to stay strong and continue to get fit. My newest obsession is the Harvest Vegetable Salad from Comet Cafe, conveniently on my walk home from the gym and only 1/2 a block from my apartment. It normally comes with tofu (which i love!) but I'm embracing the Paleo diet, so i substitute a plain grilled chicken breast instead and no dressing (it comes with a delicious ginger dressing, but ginger is also now "off limits")  Ive had it 4 times this week and will most likely have it for dinner tonight as well. 

I took a day off from the gym yesterday.  I was feeling very exhausted, and Ive realized, its okay to not be at the gym everyday. I do have a bunch of runs to blog.  I've run a total of 36miles this month (so far).  Its not as high of a mileage as i would like.  Id like to work myself up to the point where i am running an average of 40 miles per week.  Ive been lifting everyday and working on getting more toned and muscular.  I can feel my body getting stronger and have even received some compliments on the muscle i have built up.  My pace has started to get faster as well.  Ive only been running about 3.1 miles a day.  I'm trying to work on my 5k pace first.  I want to run an 18min 5k this summer so i need to get my pace to a steady 6'15" if I'm to be in that 18min range.  The faster the better :)

Runs: (all on treadmill, no incline):

Jan 11: Miles: 3.03 Time: 22:10 Avg Pace: 7'18"  M1: 7'08" M2: 7'57" M3: 7'14"

Jan 12: Miles: 3.07 Time: 22:47 Avg Pace: 7'25"  M1: 7'17" M2: 7'21" M3: 7'33"

Jan 13: Miles: 3.07 Time: 22:23 Avg Pace: 7'17"  M1: 7'48" M2: 7'03" M3: 6'58"

Jan 14: Miles: 3.04 Time: 21:12 Avg Pace: 6'57"  M1: 7'03" M2: 6'57" M3: 6'50"

Jan 15:  I did not run, instead i did an hour on the elliptical to give my knees a break from the persistent pounding of the treadmill

Jan 16: Miles: 3.06 Time: 21:29 Avg Pace: 7'00"  M1: 7'02" M2: 7'00" M3: 7'00"

Jan 17: Miles: 4.04 Time: 28:24 Avg Pace: 7'01"  M1: 7'02" M2: 7'02" M3: 6'59" M4: 7'00"

Jan 18: Miles: 305  Time: 21:26 Avg Pace: 7'00"  M1: 7'01" M2: 7'02" M3: 7'01"

Jan 19: Miles: 3.06 Time: 21:17 Avg Pace: 6'57"  M1: 7'10" M2: 6'52" M3: 6'49"

Jan 20: I took this as a recovery day and stayed home. 

Jan 21: Miles: 3.50 Time: 24:50 Avg Pace: 7'04"  M1: 7'14" M2: 6'59" M3: 7'02"

Jan 22 & 23: Instead of running, i did an hour on the stairmaster each day :)

Jan 24: I started with 30 minutes on the stairmaster, then moved to the treadmill, and then followed with weights, this was a leg day.  My first mile of running was a lot slower then the last two as i was having technical difficulties with my music and i refuse to run with out sound
    Miles: 3.12  Time: 21:35 Avg Pace: 6'55"   M1: 7'24" M2: 6'51" M3: 6'32"

After i complete each run, i stay on the treadmill and cool down with a 1mile walk.  I always follow my cardio sessions with weights and other strengthening exercises.  My next run, my goal is to maintain a 6'50" pace if not lower. Here's to hoping I can make it happen :)

Until next time...

New Year, New Me

Apologies for my lack of entries to anyone who reads this (not sure if anyone does, but eh, i write to get my thoughts out and to have a way to keep track of my progress).  Its now the new year, one that i plan to make amazing!  I had some big ups and downs last year and can feel 2013 being a year of positivity and growth. Whoo hoo!

2012 did not end with a bang for me.  It ended with me spending 4 days in bed and cuddling with my cat while trying to nurse myself back to health.  I'm still not quite over this "bug" that i caught but I'm not letting that effect my path to progress.  November 10, 2012 is the last run i blogged about.  I don't have many more to report, but ill just give the quick stats for them.  I spent a lot of time resting, trying to get my knee to recover.  If i wasn't running, i was jump roping a minimum of 30 minutes a night...i know, its not good for my knee either but i cant sit still! Both November and December i logged only 3 runs.  Work became extremely busy in December where i was working 50+hour weeks and 2 jobs; the weather also played a part in my lack of running.  Now that work is calm and i purchased (FINALLY) a gym membership, ill be able to start regaining strength and logging more miles. 

Nov 14: ran at 9:22pm, it was windy, rainy and cold!  I only did 1.21 miles, in 8:57 avg pace 7'22"    That day i knew i wasn't supposed to be running with my knee hurting, but like Ive said, i just cant sit still!  It was late and the roads were slippery so i just did a quick mile so that i could feel like i accomplished a little bit of something

Dec 1: ran at 4:33pm, i don't really remember much about the weather that day and Nike+ didn't log the temp as it normally does.  I ran 4.03mi in 29:39 at an avg. pace of 7'20"

Dec 17: (again i went 2 weeks to try and rest my knee as it hurt after running on the 1st) I ran at 6:27pm  The weather was chilly and damp 32degrees.  I had an AA meeting to get to at 7pm so i knew i wasn't going to get in much of a run and i wasn't sure how my knee would hold up.  I ran 1.01miles in 6:34 with an avg. pace of 6'30" 

Dec 25: I spent Christmas day alone due to having a dysfunctional family that cannot get along with each other.  Its a part of life and running is a great way to escape from having to think about that.   I decided i would run to the Redbox and get some movies so i could just veg out and relax all day.  I ran at 3:55pm.  It was overcast and a bit windy but not too bad, the temp was 27degrees.   I ran 3.75miles in 26:35 at an average pace of 7'04"   I felt tired but i was happy with that run. 

I went and found my old running account on Runkeeper today so that i could see how i did overall for 2012.   I did not run at all during the months of January-May so i only ran the summer and fall.  July is the month i logged the most miles...77.9miles   My total for the year:   292.15 miles  (i think its time for my to buy a new pair of running shoes!) 

I'm not 100% happy with how the year ended, but i do have to cut myself some slack.  January-March i had some extenuating circumstances that did not permit me to exercise.  April i started a new job and May i was busy moving and adjusting to "life"   The months i was running, i slacked in miles due to laziness, work, injury, cold... you name it i had an excuse to sit on my couch in my pjs watching tv instead of doing something proactive for myself. I did finally quit smoking though! Nov 27 was my last cig. and i have felt great! And im saving about $60 a month, bonus!

This next year, ive put myself in a position that doesn't allow excuse making.  After not having a gym membership since 2009, i have finally signed up for one! I went to Snap Fitness last night (conveniently 3 blocks from my house).  I plan to make the most that membership!  Last night was my first time on a treadmill since 2009, oh boy was it weird!  So different than what I've grown accustomed to, yet it used to be the only way i ran.  I ran 3.04 miles in 22:04 at an avg pace of 7'28"  It took me some time to adjust to the equipment.  I would like to see that avg pace decrease drastically over the next few months, staying steady at 6'30"  Practice makes perfect so ill just keep on keeping on!  After running, i continued with some biking and 50 minutes on the elliptical.  I had a nice sweat going, which is key for me.  If my shirt isn't soaked at the end of my workout, then its not the end.  I don't go to the gym to look pretty and pick up guys, i go to do some serious cardio, burn calories, drip sweat and keep my body looking and feeling great.  My goal this year, besides lowering my pace per mile is to also shed some pounds.  Ive been doing a cleanse or you could call it a detox, where I'm strictly drinking laxative and detox teas.  All herbal and all organic.  I'm trying to cleanse the toxins from my body from being sick, and of course sweating it out helps too!

 

Until next time...