It hurt, but I kept going anyway

I didn’t get a chance to do my SSS yesterday – so SSS on a Sunday it was.

I have been doing the Advanced Lean & Fit program – modified because I have gone over on my ankle twice in the last four weeks – and not while exercising! I have bought a you beaut medium heavy duty support bandage and have been working around the injury. I had planned to do the 10km run training program this round, and the good news is I can comfortably run and jog on a treadmill for over half an hour – so I am going to give the 10km running training a go outdoors this week. I thought I might have to start at week one – but I just looked at the week five program and I think I will be able to do it. And I am planning to enter a fun run on Saturday – so that fits nicely with the training schedule.

But back to the SSS today.

It began with a warm up walk on the treadmill at a steep incline – and then rolling intervals on the treadmill for 25 minutes.  My treadmill measures distance in miles – so it says I did 2.7 miles, which is actually 4.2 kilometres. I can hardly believe I went that far in that time with the amount of walking involved in the warm and during the intervals themselves.

The intervals were in blocks – with the final minute in each block a recovery minute where I walked at a pace of 3.7 m/h. During the working phase of the intervals my top speed was 7.5mph (10km/h) – I can hardly believe I was able to run that fast on the treadmill. But I just printed out the plan from the 12wbt and said to myself JFDI. The intervals were I was jogging at a higher incline were a killer, my legs were burning by the end of the last set.

And this is what I looked like at the end of the rolling intervals.  I love the feeling of the first drip of sweat on my forehead, because I think “now I’m really working” and it reminds me of the saying “Sweat is fat crying”.

Mr G. took the photo for me – I was too bust trying to catch my breath to smile. But I was happy. I can’t believe how great it feels to push yourself to do something further than you thought you were capable of achieving. When I looked at the plans and saw the top speed was 10km/h I thought “I can’t do that” – and then I remembered that the first three letters of can’t spell can.

After the rolling intervals it was time for the AMRAP workout of the training session – upper body and abs.  There were three working phases. In the first working phase I completed 3 circuits and managed to do a couple of reps of a fourth circuit.  The second phase three complete circuits and got half way through the reps of the second exercise. The third working phase I thought this time I was going to go for four complete circuits – and I did it. I told myself I was going to do it and worked out how long I had to do each set of reps. I have a nifty app on my iPhone for timing AMRAPs and a beeper goes off when there is one minute to go. When I heard that beep go I knew I had to dig deep to make the time limit and keep good form.

And the result 653 calories gone! And a whole bucket load of fat crying. Gotta be happy with that!

 

 

My goals

Well obviously I want to discard 78 kgs – hopefully I’ll be close to meeting that goal by the end of the summer months in 2013.  However, I know that if that was what I judged my progress on it would be a very tedious journey.  And at times the goal would no doubt seem insurmountable.

So, the goals I will focus on will be relatively short term and behaviour focussed.  I want to experience success.  And if I experience success in the behaviour related goals, then theoretically the kilograms will seemingly melt away.  Thanks to a couple of challenges I have signed up for on www.myfitnesspal.com have given me both short term and mid-term goals.

Short term goals – Behaviour related

13/6/11 to 19/6/11 – 30 minutes on treadmill Monday – Saturday, ramping up the incline as much as possible.  (Week 3 challenge for Twilight Challenge.)  This one is going to be tricky – have to get up at 5.30am each morning to achieve this one.

13/6/11 to 13/7/11 – Zumba workouts at least three times a week (Zumba Challenge)

13/6/11 to 13/8/11 -Track calories eaten every day on www.fitnesspal.com

13/6/11 to 31/7/11 – Achieve 100 workouts at Curves.  Currently at 81 workouts, need to consistently go 3 times a week to achieve this one.

13/6/11 to 13/8/11 – Walk 216 kilometres on treadmill.  Possible if I consistently walk 30 minutes 6 times a week.

Mid term goals – Achievable if I achieve short term behaviour goals.

14/8/11 – Complete the City2Surf in under 3 hours.

18/11/11 – Have discarded a total of 22kgs for the Breaking Dawn premiere. (Twilight Challenge)

Trudging on the treadmill

My new routine on Sunday mornings is to go for a long walk – 2 hours.  Last time I did this from home I covered just under 9.5kms.  Today the weather wasn’t that good so I decided on a long walk on my treadmill instead.  I was pleased with my efforts – 7kms in 1 hour.

I know walking on the treadmill is different to walking out in the real world – but if I can work on this pace – and add in more inclines than I did today, I have a shot at doing the city2surf in two hours!  The main thing is today proves to me that if I continue to train and work at it I can definitely do the 2011 city2surf in under 3 hours.  (Inclines – today for the first time I kept the incline up at 2 for over 50 minutes – and increased it to 4 for short intervals.)

But here’s the thing – how many calories can I count for this hour of exercise?  According to the treadmill its 650 calories.  My runkeeper app says 446 calories.  And www.myfitnesspal.com says 980 calories!  Well, I’ve left the entry of 980 calories on myfitnesspal.  However, rest assured I don’t intend to eat all those calories tonight!