August Fitness Goal - Weekly Plan

So, as you have seen, I ran a total of 5 miles in July. Just 5.

I recently decided that for the month of August I would like to try to run (or "wog") every day! 

ACCOMPLISHED

Sunday - 40 min wog + Day 5 Strong Like Susan = 41:00 for 2.90 miles

Monday - 40 min wog + Day 6 Strong Like Susan = 41:00 for 2.90 miles

Tuesday - 40 min wog + Day 7 Strong Like Susan = 40:00 for 3.20 miles

Wednesday - 40 min wog + Day 8 Strong Like Susan (rest) = 40:00 for 3.06 miles
Thursday - 40 min wog + Day 9 Strong Like Susan = 40:00 for 3.01 miles
Friday - 40 min wog + Day 10 Strong Like Susan
Saturday - 40 min wog + Day 11 Strong Like Susan

Weekly Miles (Thus far) = 15.07

A new month means it's time to get back on track!

Last month I ran a total of 5 miles.

Yep.

A measly 5.

I will not be doing that again this month! No siree!

Today I did a jog/walk combo where I did 10 minutes jog, 2 minutes walk, 8 minutes jog, 2 minutes walk, 6 minutes jog, 2 minutes walk, 4 minutes jog, 2 minutes walk, 2 minutes jog, 2 minutes walk.

Hopefully I can do this again tomorrow and maybe even cover a little more distance? :)

In addition to starting afresh with my running, I have also decided that I need to do start the Strong Like Susan abs program that I had signed up for last month but failed to ever start.

I didn't even do 1 day.

That will not be the case this month!

Plan for the rest of the week...

ACCOMPLISHED

Wednesday - Wog 40 min + Day 1 Strong Like Susan

Thursday - Wog 40 min + Day 2 Strong Like Susan

Friday - Wog 40 min + Day 3 Strong Like Susan

Saturday - Wog 40 min + Day 4 Strong Like Susan (rest day)

Lose a Marathon Challenge - Week 4 (in progress)

Weight as of Monday July 9th = 165 (1 pound lost)

#6PackMarch - WEEK 4

Day 21 (Monday, July 9th) - 65 sit-ups, 25 push-ups, 100 seconds plank

Day 22 (Tuesday, July 10th) - 70 sit-ups, 27 push-ups, 105 seconds plank

Day 23 (Wednesday, July 11th) - 75 sit-ups, 27 push-ups, 110 seconds plank

Day 24 (Thursday, July 12th) - 80 sit-ups, 30 push-ups, 120 seconds plank

Day 25 (Friday, July 13th) - Rest day

Day 26 (Saturday, July 14th) - 80 sit-ups, 30 push-ups, 120 seconds plank

Day 27 (Sunday, July 15th) -  85 sit-ups, 30 push-ups, 135 seconds plank

#LoseAMarathon - WEEK 4

Day 21 (Monday, July 9th) -

Day 22 (Tuesday, July 10th) -

Day 23 (Wednesday, July 11th) -

Day 24 (Thursday, July 12th) -

Day 25 (Friday, July 13th) - 

Day 26 (Saturday, July 14th) -

Day 27 (Sunday, July 15th) - 

Total Miles = ??

**Blue = Accomplished

**Purple = To be Accomplished

Lose a Marathon Challenge - Week 3 (completed)

Last weight (June 25th) = 168 pounds
2nd Weigh-in on July 2nd = 166 pounds (loss of 2 pounds)

**Needless to say I fell off the wagon this week. With working full time for the next couple weeks and studying when I am not working, my exercise has indeed suffered. Hopefully once my life calms down a bit I will be able to get back on track.


#6PackMarch - WEEK 3

* Day 14 (Monday, July 2nd) - 45 sit-ups, 18 push-ups, 70 seconds plank

Day 15 (Tuesday, July 3rd) - 50 sit-ups, 20 push-ups, 75 seconds plank

Day 16 (Wednesday, July 4th) - 50 sit-ups, 20 push-ups, 75 seconds plank

Day 17 (Thursday, July 5th) - 55 sit-ups, 22 push-ups, 85 seconds plank

Day 18 (Friday, July 6th) - Rest day

Day 19 (Saturday, July 7th) - 60 sit-ups, 22 push-ups, 90 seconds plank

Day 20 (Sunday, July 8th) -  60 sit-ups, 25 push-ups, 100 seconds plank

#LoseAMarathon - WEEK 3

* Day 14 (Monday, July 2nd) - 3 miles 1.50 miles in 21:30 (14:00 pace)

Day 15 (Tuesday, July 3rd) -

Day 16 (Wednesday, July 4th) -

Day 17 (Thursday, July 5th) -

Day 18 (Friday, July 6th) -

Day 19 (Saturday, July 7th) -

Day 20 (Sunday, July 8th) -

Total Miles = 1.50 miles

**Blue = Accomplished

**Purple = To be Accomplished

Lose a Marathon Challenge - Week 2 (completed!)

Checking in on June 25th my weight was 168 pounds, that means a 2 pound loss since beginning last week!
 

#6PackMarch - WEEK 2

* Day 7 (Monday, June 25th) - 25 sit-ups, 12 push-ups, 30 seconds plank

* Day 8 (Tuesday, June 26th) - 30 sit-ups, 12 push-ups, 40 seconds plank

* Day 9 (Wednesday, June 27th) - 30 sit-ups, 15 push-ups, 45 seconds plank

* Day 10 (Thursday, June 28th) - 35 sit-ups, 15 push-ups, 50 seconds plank

* Day 11 (Friday, June 29th) - Rest day

* Day 12 (Saturday, June 30th) - 40 sit-ups, 17 push-ups, 60 seconds plank

* Day 13 (Sunday, July 1st) -  45 sit-ups, 17 push-ups, 70 seconds plank

#LoseAMarathon - WEEK 2

* Day 7 (Monday, June 25th) - 3 miles in 38:11 (12:43 pace) + 30 Day Shred Level 1 Day 1

* Day 8 (Tuesday, June 26th) - Spin class + Weights + 30 minutes EZ run + 30 Day Shred Level 2 Day 2

* Day 9 (Wednesday, June 27th) - Speed work (1 mile warm up, 3 minute sprint, 3 minute jog x4, 1 mile cool down) = 4.02 miles in 51:30 (12:48 pace average) + 30 Day Shred Level 2 Day 3

* Day 10 (Thursday, June 28th) - Spin class + Weights + 30 minutes EZ run + 30 Day Shred Level 2 Day 4

* Day 11 (Friday, June 29th) - 4 miles + 30 Day Shred Level 2 Day 5

* Day 12 (Saturday, June 30th) - 7 miles + 30 Day Shred Level 2 Day 6

* Day 13 (Sunday, July 1st) - 30 Day Shred Level 2 Day 7 + 7 miles (before work) 3.50 miles

Total Miles = 10.52

**Blue = Accomplished

**Purple = To be Accomplished

Lose a Marathon Challenge - Week 1 (completed)

This marks the first week of the 13 week challenge that I am participating in, called Lose a Marathon! The goal is for me to lose 26.2 pounds (or MORE) over the next 13 weeks! There is also the Lose a Half Marathon program where the goal is to lose 13.1 pounds over the next 13 weeks.

In order to lose 2 pounds a week I need to create a 1000 calorie deficit each day, that will certainly be tough, but I think I can do it! I am thinking about starting to do 2 a day workouts a few days a week, just to kick start things. I have also decided to re-start the #6PackMarch challenge from The Sisterhood of the Shrinking Jeans that you can find HERE.

Obviously I have to change the schedule since I will be starting on the 19th (today), which will technically be the 1st on the calendar.

Beginning Weight = 170 pounds
Goal Weight =  143.8 pounds

#6PackMarch - WEEK 1

* Day 1 (Tuesday, June 19th) - 10 sit-ups, 5 push-ups, 10 seconds plank

* Day 2 (Wednesday, June 20th) - 10 sit-ups, 5 push-ups, 15 seconds plank

* Day 3 (Thursday, June 21st) - 15 sit-ups, 7 push-ups, 20 seconds plank

* Day 4 (Friday, June 22nd) - Rest day

* Day 5 (Saturday, June 23rd) - 20 sit-ups, 10 push-ups, 25 seconds plank

* Day 6 (Sunday, June 24th) -  20 sit-ups, 10 push-ups, 30 seconds plank

#LoseAMarathon - WEEK 1

* Day 1 (Tuesday, June 19th) - Spin class, weight lifting, 30 minute EZ jog of 2.44 miles (12:17 pace)

* Day 2 (Wednesday, June 20th) - Hill work (1 mile warm up, followed by 2 sets of 10 14 short hill repeats at Bush Park [for approx 1 mile total], ending with 1 1.50 mile cool down) = 3.50 miles in 50:08 (14:17 pace) --> walked down the hill after each ascent which made my pace a LOT slower

* Day 3 (Thursday, June 21st) - Spin class, weight lifting, 30 minute EZ jog

* Day 4 (Friday, June 22nd) - 4 mile run Rest day due to feeling ill

* Day 5 (Saturday, June 23rd) - 5 mile run 6 mile run in 1:15:40 (12:36 pace) YAY

* Day 6 (Sunday, June 24th) - Rest day? 4 mile run in 50:00 (12:26 pace) WAHOO

Total Miles = 15.94 miles

**Blue = Accomplished

**Purple = To be Accomplished

Measurements (beginning of challenge - Tuesday, June 19th)

- Hips = 44"

- Waist = 38"

- Chest = 35"

- Left Thigh = 26"

- Right Thigh = 26"

- Left Calf = 15"

- Right Calf = 15"

- Left Bicep = 11"

- Right Bicep = 12"

Weight-Loss Wednesday #1

Today at the library I finally was able to get the book I have been waiting anxiously for... 

The Skinny Rules by Bob Harper! It was published on May 15, 2012 and I was on the waiting list at my library for about a month-ish. I am soooo glad I got on the list earlier or I could have been waiting awhile!

Here is a brief description of the book for those of you who are not familiar with this book...

"THE LAST DIET BOOK YOU’LL EVER NEED

With so much conflicting weight-loss advice out there to confuse your efforts, it’s no wonder you haven’t been successful losing weight and keeping it off. But with Bob Harper, superstar trainer and co-host of NBC’s hit show The Biggest Loser as your personal authority and coach, you can and will finally shed the pounds—whether you want to lose two or two hundred!

Distilling Bob’s vast knowledge of nutrition, weight-loss strategy, and human nature down to twenty simple, nonnegotiable principles, The Skinny Rules will help you step away from a reliance on processed foods and the need for so much sweet and salt and step into a newly thin lifestyle. And Bob’s methods couldn’t be more straightforward.

Taking the guesswork out of implementing the Skinny Rules, Bob offers a month’s worth of menu plans and more than 90 delicious, rule-abiding recipes for breakfast, lunch, dinner, and snacks to keep you cooking and eating skinny for life. You’ll be happily astounded to see the variety and volume of the tasty food on your plate! He also includes terrific tips for what to stock in your fridge and what to prepare every weekend in order to set yourself up for success during your too-busy-to-cook weekdays.

A virtual GPS to your weight-loss goals, The Skinny Rules takes the mystery out of the process, offering the fastest route to your skinny destination.

LOSING WEIGHT IS NOW AS SIMPLE AS 1-2-3 . . . AND 3-15-18-20 TOO!" 

[via]

For those of you who are interested in this book you can get it HERE on Amazon, in hardcover, in Kindle edition, or on audiobook. You can also be like me and get it from your local library for free!

Now, all of that being said, with the starting up of the LoseAMarathon Challenge HERE, I have decided that while I will be weighing in on Mondays for the challenge (and Thursdays for my own personal wishes) that I also wanted to start a weekly bloggy link-up for all of my fitness-conscious bloggy buddies who wish to participate. 

Without further ado I would like to introduce you to "Weight-Loss Wednesdays"! This is my (and your) opportunity to look at what sorts of things are working, what things aren't working, and what new things we might like to try as we progress on our weight-loss journeys.

I don't want this to be too structured, but I thought for the first 13 weeks while I am doing the LoseAMarathon Challenge, I could utilize the 20 "rules" that Bob Harper lays out in his book.

I have decided that since there are 20 rules that I will discuss 2 rules every other week and 1 rule every other week... (if that is confusing just think of it this way... Week 1 = rules 1 and 2, week 2 = rule 3, week 4 = rules 4 and 5, and so on.)

I will share the rule(s) here on my blog and then discuss how I am will work toward incorporating them into my weight loss, or if I am already doing so I will discuss that and how it is working (or not working) 

If you wish to participate you can do so by linking-up on Wednesdays and sharing how you are working toward incorporating the "rules" etc. 

Rule #1 - Drink a large glass of water BEFORE every meal - NO EXCUSES!

Bob re-iterates the importance of staying hydrated and he specifically emphasizes the importance of drinking your first glass of water within 15 minutes of waking up. He also emphasizes how you can burn increasing amounts of calories, just by drinking water! That is definitely something I can get on board with! :)

While I am getting a lot better about drinking water regularly and staying hydrated, but I am definitely not drinking a full glass of water within 15 minutes of waking up! This is something that I want to set as a personal goal for myself.

Rule #2 - Don't Drink Your Calories  

Love soft drinks? Love fancy coffee drinks? Love alcohol? Yes, they may taste good, but do you realize they often have the caloric content of a full meal?

I recently decided to stop drinking soda. It has been tough and I won't say that I haven't slipped up and drank soda on occasion, but it is definitely not the staple it used to be in my life.

If you have an addiction to soda Bob suggests slowly weaning off of it by experimenting with other flavored drinks without calories. Like the fizz? Try seltzer water with lemon juice. Make unsweetened tea, or juice! 

I will admit, I love coffee. When I am getting coffee out and about I will generally try to be good and get non-fat, sugar-free, no whip, etc. Which is better than full calories any time, but it is still something I need to work on. I enjoy a cup of coffee every morning and I do enjoy nondairy creamer. Bob suggests using skim milk or soy milk if you cannot drink just black coffee. Do not add sugar. This is something that I would like to try to do and will report back on.

**As of right now I do not have a cute little button (or any button for that matter) for this link-up, but rest assured, I will soon! 

Don't forget to link-up below so that I can see your post!

Lose a Marathon (26.2) Challenge

As you readers know, I have been struggling with my weight loss journey for awhile. I have been yo-yoing back and forth for awhile and I have recently been up in the higher weight ranges, especially after law school stress and Bar exam study stress, etc.

When I saw the "Lose a Marathon" challenge on numerous friends' blogs, I decided to take a look at it. Run with Jess has designed this challenge and you can read all about it HERE. It started yesterday, but the first weigh-in isn't until next Monday, so there is still time to sign up if you want to participate. Jess also has a "Lose a Half Marathon" challenge as well, for those of you with less weight to lose.

So, who is in?

Back to Fitness Diversity - Week 2 (completed!)

Monday
- Scheduled = 3 miles EZ
- Done = 0 miles :(

Tuesday
- Scheduled = 1 hour spin + weights strength training + core
- Done = 1 hour spin + weights strength training + core + 3.00 miles in 36:15 (12:05 pace)

Wednesday
- Scheduled = Tempo run (1 mile warm-up, 3 fast 3 slow x4, 1 mile cool down)
- Done = Interval run (7 minutes warm up, 2 fast 2 slow x4, 7 minutes cool down) = 2.39 miles in 30:00

Thursday
- Scheduled = 1 hour spin + weights strength training + core
- Done = 1 hour spin + weights strength training + core SUCCESS

Friday
- Scheduled = 3 miles
- Done = 3.11 miles in 40:00 (12:51 pace)

Saturday
- Scheduled = 5 miles long run + weights strength training + core
- Done = Rest

Sunday
- Scheduled = Rest day
- Done = Rest

Total Miles for Week = 8.50 miles

First attempt at speed work in FOREVER

So here is what I did....

I did 7 minutes warm-up of 0.50 miles at 13:23 pace and then did 2 minutes sprint followed by 2 minutes recovery jog x 4 followed by a 7 minute cool-down of 0.50 miles at 14:14 pace.

Here are my splits: 
2 minutes sprint (1) = 0.18 mile at 11:08 pace
2 minutes recovery jog (1) = 0.15 mile at 12:56 pace
2 minutes sprint (2) = 0.18 mile at 10:52 pace
2 minutes recovery jog (2) = 0.15 mile at 12:56 pace
2 minutes sprint (3) = 0.20 mile at 10:12 pace
2 minutes recovery jog (3) = 0.15 mile at 13:27 pace
2 minutes sprint (4) = 0.20 mile at 9:50 pace** (would like to see this consistently for sprints)
2 minutes recovery jog (4) = 0.14 mile at 13:51 pace

I wanted to do 3 minutes instead of 2 but I need to ease into speed work I think :)

First time in a LONG time doing sprints

And yes, these ARE sprints for me, even if my sprinting pace is slower than you fast people's regular paces :)

Total: 2.39 miles in 30:00

Back to Fitness Diversity - Week 1 (completed!)

Monday
- Scheduled = 3 miles EZ
- Done = 3.00 miles in 39:23 (13:07 pace)

Tuesday
- Scheduled = 1 hour spin + weights strength training + core
- Done = 1 hour spin + weights strength training + core

Wednesday
- Scheduled = Tempo run (1 mile warm-up, 3 fast 3 slow x4, 1 mile cool down)
- Done = Rest - because I have a really bad thing going on with my hip. Couldn't even sleep the night before it hurt so bad

Thursday
- Scheduled = 1 hour spin + weights strength training + core
- Done = Skipped spin (for hip reasons) did weights and core

Friday
- Scheduled = 3 miles
- Done = 3.00 miles in 39:35 (13:11 pace)

Saturday
- Scheduled = 5 miles long run + weights strength training + core
- Done = Rest (hoping to get today's run and ST + core in tomorrow)

Sunday
- Scheduled = Rest day
- Done = 4.00 miles in 50:59 (12:44 pace) + weights strength training + core

Total miles = 10.00

Post-half marathon recovery week 2 (completed!)

Monday May 28th - 40 minutes --> Done = 3.22 miles in 40:00 (12:25 pace)
Tuesday May 29th - 40 minutes + Strength Training --> Done = 3.05 miles in 40:00 (13:06 pace) + ST and Core at Gym :)
Wednesday May 30th - 45 minutes --> Done = 3.28 miles in 45:00 (13:43 pace)
Thursday May 31st - 40 minutes + Strength Training --> Done = 2.50 miles in 30:00 (12:00 pace) + ST at Gym
Friday June 1st - 45 minutes --> Done = 3.53 miles in 45:00 (12:44 pace)
Saturday June 2nd - 40 minutes + Strength Training --> Done = skipped today
Sunday June 3rd - Rest Day --> Done = REST

Total miles =  15.58

Post-half marathon recovery week 1 (completed!)

So I know that traditionally you should wait for approx 13 days after a half marathon before resuming regular training, etc. That being said I decided I couldn't NOT run for that long.

So I have devised a "plan" of running for this week that shouldn't be too stressing on my fatigued legs and joints and should allow me to get out and get my run on!

Monday May 21st - REST
Tuesday May 22nd - REST
Wednesday May 23rd - 2 miles EZ --> Done 2.15 miles in 32:00 (14:45 pace)
Thursday May 24th - 30 minutes --> Done 2.25 miles in 30:00 (13:20 pace) + ST - Strength training (W = Weights)
Friday May 25th - 35 minutes --> Done 2.68 miles in 35:00 (13:03 pace)
Saturday May 26th - 30 minutes --> Done 2.31 miles in 30:00 (12:59 pace) + ST W
Sunday May 27th - 35 minutes --> Done REST DAY

I think I will continue a similar "recovery" plan for next week and then will resume my regular "non-training" schedule the following week

Half Marathon Training Run 3.39

Today's run went ok. Legs were feeling kind of heavy. Not sure if that is a good sign considering I should be tapering this week in regards to training. Making me consider my final 2 training runs and if I should do them, or maybe make them training walks (or even wogs)... Any input out there?

Todays' stats = 3.10 in 39:00

Half Marathon Training Run 3.38

I do not enjoy running in the heat! I need to get up and be out to run tomorrow morning at 8am. That way it won't be as hot and that way I can get in the habit of running earlier, especially since my half is on Sunday and is in the morning. I suppose I did run in the heat of the day... Not my smartest moment, but I did it! :)

Todays' stats = 3.05 in 36:53

Half Marathon #3 - Training Week #11

Week 11 (Monday May 7th - Sunday May 13th)

Mon - Scheduled = 0 / Done = Spartan training at the gym :) No running, just high intensity workout
Tues - Scheduled = 3 / Done = 3 miles in 39:12
Wed - Scheduled = 4 / Done = 4 miles in 51:37
Thurs - Scheduled = 3 / Done = 3 miles in 35:55
Fri - Scheduled = 0 / Done = 0
Sat - Scheduled = 2 / Done = 2 miles in 25:00
Sun - Scheduled = 6 / Done = 0

Weekly Total = 12 miles

Half Marathon Training Run 3.36

A bit faster today, a little shorter distance, and not too much steepness! Mile 1 was 11:57, mile 2 was 12:07, and mile 3 was 11:50.

Todays' stats = 3.00 miles in 35:55

Half Marathon Training Run 3.35

First run in Grove in a LONG time! Decided to do a run we used to do in high school up this road called Hillside Drive. I was reminded why I always despised this run back in my cross country and track days... The hills are steep! Not super steep but there is a decent incline and it goes on for almost the entire road. And I decided to do an out and back route, so 2 miles out and then 2 miles back home. The back home wasn't as bad because there was quite a bit more downhill, but I definitely felt the downhill in my lower back, so I'm sure that wasn't great. My first mile was 13:34, second was 12:24, third was 13:16, and fourth was 12:22. I suppose that's decent for the type of run it was, and as much as it sucked doing it, I miss longer hilly runs like this, since there aren't a lot of hills where I live in Salem. All in all a good run and looking forward to my 3 miler here in Grove tomorrow :)

Todays' stats = 4.00 miles in 51:37

Half Marathon Training Run 3.34

This jog went well. Considering my legs were super sore and stiff from my first Spartan class yesterday! I am glad I went out. Hadn't really been feeling like it as my stomach was somewhat crampy and just not feeling well. But I figured I'm into my final 2 weeks of training for my half and it's just 12 days away, I better keep at it! Started around 13:30 pace, which is slower than I want to run my half marathon in, but I had negative splits for both mile 2 and mile 3, which has been happening a lot as my legs ease into the run and I get warmed up. Hoping for a good run tomorrow and lots of stretching tonight!

Todays' stats = 3.00 miles in 39:12

Half Marathon #3 - Training Week #10

Week 10 (Monday April 30th - Sunday May 6th)

Mon - Scheduled = 0 / Done = 0
Tues - Scheduled = 4 / Done = 4 miles in 47:50
Wed - Scheduled = 5 / Done = 3.65 miles in 45:00
Thurs - Scheduled = 4 / Done = 2.25 miles in 25:00
Fri - Scheduled = 0 / Done = 0
Sat - Scheduled = 4 / Done = 0
Sun - Scheduled = 12 / Done = 0

Weekly Total = 9.90 miles