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!

 

 

Everyday I’m shufflin’

I like to run.  Sometime last century I woke up one morning in March and thought I might run today.  I ended up running around the block in bare feet – and I was hooked – and I bought a pair of trainers that afternoon.

Back in 1992 long before I had heard of JFDI or C25K or interval training I started pushing myself a little harder every day.  Six days a week.  For about 30  minutes on 4 week days and 10kms each Saturday and Sunday.  I had left my ex-husband and was living in a share house with two gorgeous guys who encouraged me to go for it.  My mother wanted to know why I was so happy – I told her it was the endorphins.  She started lecturing me about the dangers of taking drugs.  But it was too late, I was already addicted.

A friend from my university days and I were chatting one day, and it turned out she was learning to jog too.  We made the decision to enter the City2Surf.  So we trained on our own and we trained together.  We entered our first Fun Run in June 1992 – The Terry Fox Run – a 5km run around the grounds of Sydney University – where we had studied together.  We were so nervous at the start line.  I remember one of us said to the other at the start line – “So when the gun goes , we run?”  We were both about the same fitness level, but I am a lot taller than my friend, so we agreed if I wanted to stretch my legs a little further than hers the I was to go for it and we’d meet each other at the finish.  We both finished in about 30 minutes.  Very pleased with ourselves.

Our next fun run was the Bay Run.  From memory I think I did the Bay Run’s 7km in about 45 minutes.  What astounded us though was as we were about 3kms from the finishing line, there were the serious athletes running the course for a second time in the opposite direction.  We thought – why on earth would you do that after finishing the 7kms?  Then we realised that 7km + 7km = 14km = the City2Surf.  And it was next week – what were we thinking?

We were so excited the next week.  In 1992 it wasn’t as big as it was last year.  We were in the second group to start next to the Australian Museum.  There were no timing chips in those days, and you had to wait until Tuesday to get your results in the paper, and it took almost as long to find your name amongst the thousands as it did to run it.  I managed to jog most of the way – had to walk for a little bit.  But was pleased with my efforts as I did it in just under 90 minutes.

In October that year we did an 8km Fun Run around Burwood.  That night I went out with a group of friends and met Mr G for the first time.  It was love at first sight – truely.  And running didn’t seem as important any more.  I remember the afternoon of our first date a few days later I went for a run to calm my nerves from my home in Homebush to Bicentennial Park.  I know I went for runs after that – but that’s the last one that sticks in my mind.

So here I am in 2012 – currently 133kgs – and desperate to get that wonderful feeling of freedom I used to get last century, and the endorphin rush.  This post I think explains why I was so badly wanted to do the City2Surf in 2010 – at 165kgs and with absolutely no training.  I started the C25K program last round of 12wbt, but after spraining my for ankle the second time in ten days (not while running – just walking long a grassy footpath) – my doctor said no running for 12 weeks.

Well twelve weeks has come and gone. And along with the passage of time came the “Paralysis by analysis”.

All that changed last Thursday. I did a fitness test with some other members of a local 12wbt group.  For part of the 1km time trial I shuffled – without the help of the C25K app.

Then yesterday – the big leap – I was at the gym on the cardio equipment. 20 minutes bike + 20 minutes cross-trainer + 20 minutes treadmill + 5 minutes rower.  When I got to the treadmill, I thought JFDI – just like I did that morning in 1992.  And I alternated 1 minute at 5.5km/hr – my fast walking pace with 6.4km/hour – my shufflin’ pace.  The first two 1 minute intervals at 6.4km/h I hung on to heart rate bar as if my life depended on it – and the third time I let go.  It was great.  After less than 10 minutes total I’m hooked again. So, I’m off to get a properly fitted pair of runners.  C25K starts Monday!  First Fun Run – Sri Chinmoy on the 19th February – the 2 mile event – 3.22 kilometers.  My first running goal is to attempt this distance on the 19th without stopping – jogging, shufflin’ or crawling.

And so Round 1 2012 begins

I have had a great start to this round, despite having to cancel a Bridge to Bridge walk along the Nepean River  I had planned with about 9 other 12wbt members because of the weather conditions.  I almost put off exercise until the afternoon, but I thought JFDI and headed to the gym for a Body Pump class and some time on the cardio equipment in the gym.

This was my second Body Pump class since October, and when I did one two weeks ago I used the lightest weights, and at  that time I barely raised a sweat and burned about 250 calories.  So, I knew I could do better and I was determined to do better this morning.  I increased the weights to what I was using in October and in the last half hour there was definitely fat crying in the guise of sweat.

At the end of the hour my HRM read 712 calories burned!  Unbelieveable! I was going to be happy with my efforts if I got over 300.  So I headed into the gym and hopped on a stationary bike for 20 minutes.  I increased the resistence one level – and of course chose the random hill program.  I really felt that small increase in the resistence on the hills.  I really gave it my all in the last five minutes.

At the 20 minute mark I checked my HRM for calories burned. (I keep it showing my heart rate during the workout – so I can make sure I am challenging myself.)  Total for both workouts was 1026 calories.  Feeling mighty good and totally shredded.  So took a photo of my shredder face for the Facebook group.

The look on my face is due to the effort involved in taking a self portrait in the carpark of the gym without anyone seeing me.

I didn’t set out to make this workout a SSS on a Monday – but needless to say I’m pretty pleased with myself.  And most importantly, pleased that I didn’t let excuses and procrastination get in the way of having a workout after my original plans for the morning were changed.

When I got home I got myself a snack and sat down to do something I have never done before.  I planned my meals for the whole week until Sunday 22/1/12 on http://www.myfitnesspal.com  I feel in control, and its a relief not to have to worry about what I’m eating for the rest of the week.  This afternoon I am also going to plan the snacks too. (Who is this woman?) The great thing about it is I don’t have to do any calculations and I can change things during the week if the need arises.

How are you getting ready for the next 16 weeks?

Starting the year as I plan to continue

Training as hard as I can.

Setting targets and achieving them.

Never, never, never giving up.

On the 26th December 2011 I started the challenge set in the 30+ crew Eight Week challenge group to cover 100kms in one week.

On the 1st January 2012 I completed 111kms – and finished the challenge.

The challenge was set in the group for the week before Christmas.  I allowed myself to miss the starter’s gun.  Then I kept procrastinating and saying “I’ll start tomorrow”.  So instead of just giving up altogether I decided to be inspired by the other members of the group and what they had achieved.  On Boxing Day when I woke up I said to myself,  “JFDI, get out of bed, get to the gym and start your own 100km challenge”.

So I did. I did six days of cardio sessions in the gym, finishing the challenge today.  I had a rest day on Thursday.  Originally I was going to finish by New Year’s Eve – but when circumstances meant I couldn’t get to the gym on Thursday, I decided to not beat myself up over – gave myself an extra day – and finished the challenge.

I decided I’d do the 100kms at the gym – and if I went for a walk the old fashioned way in the sunshine I’d count that too.  I used the stationary bike, treadmill, cross-trainer and rowing machine.  On Monday, Tuesday and Sunday the cardio sessions in the gym were my workout for the day.  On Thursday and Friday I combined a cardio workout in the gym with a Les Mills group fitness class.  And on Saturday it was part of a SSS session – with two Les Mills classes.

If you want to check out all the details of what kilometres I completed when, its all on my Facebook page https://www.facebook.com/pages/77noni/256214834423912

It was great fun pushing myself a little harder everyday – and the time on the equipment has never gone quicker because I was racing myself with every push of a start button.

And it was such a great feeling on Saturday when I finished that training session and I only had to do 11.8kms on Sunday.  I often leave things to the last minute and stress myself out – but I proved to myself how good it feels to be ahead of the game.

I really enjoyed the challenge – though my thighs are hurting a little now – but it’s a good hurt.

I proved to myself I can see something through to the end – even if it doesn’t go as planned.  So instead of beating myself up – and getting a more negative mindset – because I didn’t start with the rest of the Eight Week Challenge group – I have ended up feeling really positive about what I can achieve in 2012.  I credit doing this challenge with helping me be a whole lot more positive about what I can achieve in Round 1 2012.

So why don’t you set yourself a kilometre challenge?  You choose the distance – 5km, 15km, 50km, 500km – whatever suits you.  Decide how you will cover the distance – remember it doesn’t have to be in the gym if you don’t want it to be. You decide how long to give yourself.

The only rule is if you choose to accept the challenge – JFDI!

Let me know how you go!

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!