Well, I've stretched out week 5. The short version is that having had the pleasure of my husband's company the whole time thus far, I want to progress together as well. There have been a few occasions where he was unable or unwilling to come with me for a variety of legitimate reasons. So I resorted to simply walking for 45-60 minutes and running flat & downhill stretches just to maintain and not backslide. I even forced myself to run up a few of the hills that have been tough for me just to prove I can.
So last night we embarked on Week 5, Day 3. This one calls for a 20 minute run, with warmup/cooldown walks on either end. Since it had been many days since the last run, I was on the fence as to whether to repeat the last day's regimen or "move on" to the 20 minute run. Finally I told Matt "Let's try for 20 minutes, and I'll commit to at least 8." So off we went. At 8.5 minutes, I said "New interim goal - 12 minutes." And once that was achieved: "OK, at least 15 minutes." By then we'd turned around and were on our way back to the house. So we got to 20 minutes, and by then it was downhill or flat the rest of the way, so we kept going until we hit our street (which is our stopping point for the cool down walk the rest of the way home). Total running time: 26 minutes. This is a first ever for me in my life. Even when I was forced to run in PE in school, I can guarantee you I never jogged that long, even WITH a walk break. I'm so unbelievably proud of myself that I could burst.
A very big Thank You to my husband Matt for being so encouraging and going along with me. I definitely could do this myself, but it's easier for me to push myself when he's with me.
Tuesday, October 13, 2009
Tuesday, October 6, 2009
Week 5 Day 2 - not so bad!
Tonight's routine:
I don't know if it was the three day break or what, but the 8 minute segments weren't really that bad. The hills were challenging, but surprisingly my lungs weren't what held me back - it was the cramp on the top of my right shoulder (in toward the neck) and then in my side. But I slowed down, kept jogging, and ran through them and made it. I was worried it would be so hard after three days off, but it really wasn't. I'm actually starting to feel reasonably fit.
Now, the program calls for the next session to be 20 minutes of straight running. I think I might repeat tonight and try to go just a smidge faster, then move up. Though I haven't decided if I'm just being a chicken or not. I do know this - tonight was the first time since high school (I'm now 32) that I've run for 8 minutes. In fact, even in high school when we had to run in PE, I think I always walked some - largely because I was too dumb to pace myself and go slowly at the beginning. I'm high on the accomplishment and very tired now, so good night!
- Warmup walk at least 5 min
- Jog 8 minutes
- Walk 5 minutes
- Jog 8 minutes
- Cool down walk
I don't know if it was the three day break or what, but the 8 minute segments weren't really that bad. The hills were challenging, but surprisingly my lungs weren't what held me back - it was the cramp on the top of my right shoulder (in toward the neck) and then in my side. But I slowed down, kept jogging, and ran through them and made it. I was worried it would be so hard after three days off, but it really wasn't. I'm actually starting to feel reasonably fit.
Now, the program calls for the next session to be 20 minutes of straight running. I think I might repeat tonight and try to go just a smidge faster, then move up. Though I haven't decided if I'm just being a chicken or not. I do know this - tonight was the first time since high school (I'm now 32) that I've run for 8 minutes. In fact, even in high school when we had to run in PE, I think I always walked some - largely because I was too dumb to pace myself and go slowly at the beginning. I'm high on the accomplishment and very tired now, so good night!
Saturday, October 3, 2009
The *Real* Week 5 Day 1
Last night we did the first workout of week 5; though it really was the second time we did it. Sunday or Monday we'll move on to the next workout for week 5, which I'm rather apprehensive about:
We've truly been having some beautiful weather here lately - highs near 70, no humidity, cool breezes. Evenings/nights have been in the fifties, and usually when we go running in the evenings it's around 60 degrees.
I was really surprised last night by how much better my lungs seem to be doing on the longer jogs. We actually did an extra minute or two on the first two jogging segments to take advantage of the downhill terrain in a few places. We prefer jogging down hills (with short quick steps, almost like balancing on a rolling log) to walking down them, and it kinda feels wasteful if we walk down one :). There was one time I would've kept going except that I got a side stitch. Even with that though, my breathing wasn't gaspy the way it used to be. I suppose I actually am getting more fit, which is a good feeling. Another plus - I started tracking my weight again, and I discovered that I've actually lost a couple of pounds this week. I've gotten back to watching my portions (I usually make decent choices, but I have been indulging in treats a bit too often and the portion size has crept up on me). So that's a very good feeling. And I measured my waist, chest and hips today as a benchmark. I'll do that once a month to track my progress. After all, I want my winter clothes to fit nicely because I cannot afford to replace them all :).
To those of you who have left comments and started following my blog, thank you. I feel like it helps keep me accountable.
- 5 minute warmup walk (15 for us)
- 8 minute jog
- 5 minute walk
- 8 minute jog
- cool down walk
We've truly been having some beautiful weather here lately - highs near 70, no humidity, cool breezes. Evenings/nights have been in the fifties, and usually when we go running in the evenings it's around 60 degrees.
I was really surprised last night by how much better my lungs seem to be doing on the longer jogs. We actually did an extra minute or two on the first two jogging segments to take advantage of the downhill terrain in a few places. We prefer jogging down hills (with short quick steps, almost like balancing on a rolling log) to walking down them, and it kinda feels wasteful if we walk down one :). There was one time I would've kept going except that I got a side stitch. Even with that though, my breathing wasn't gaspy the way it used to be. I suppose I actually am getting more fit, which is a good feeling. Another plus - I started tracking my weight again, and I discovered that I've actually lost a couple of pounds this week. I've gotten back to watching my portions (I usually make decent choices, but I have been indulging in treats a bit too often and the portion size has crept up on me). So that's a very good feeling. And I measured my waist, chest and hips today as a benchmark. I'll do that once a month to track my progress. After all, I want my winter clothes to fit nicely because I cannot afford to replace them all :).
To those of you who have left comments and started following my blog, thank you. I feel like it helps keep me accountable.
Wednesday, September 30, 2009
Schedule Alteration (Week 4 Day 3/ Week 5 Day1)
So to stay "on schedule" we should've run again Tuesday. But life intervened. We went for a walk on Monday, but last night my husband had to work late, and we were both so exhausted by the time he got home that we just skipped it and we went tonight.
It's starting to get pretty cool here in the mountains of Northern Virginia. It's getting down into the forties and fifties at night and only up to about 70 (and a breezy, cool 70) degrees during the day. I love this time of year and the cool sunny weather. I do dislike the shortening days, chiefly because we run in the evenings and I'd prefer light. But there are only so many things one can control, and I'm not giving up because it's dark. So we go together, with flashlights.
Tonight I started off in knee length shorts, a sleeveless top, and a white jacket (Champion brand moisture-wicking stuff, courtesy of Target). I was actually shivering when I started out walking, but of course it only took a few minutes for me to get less cool, then after few more minutes, I tied the jacket around my waist because I was really warm!
We started running for the first 3 minute segment and elected to go a little bit longer to enjoy the downside of the hill we had to slog up. By the time we were done with that, it had been 5 minutes. So at that point, we decided to do the next week's first day tonight. So we did - we ran 5 min and walked 3 min, three times. Then on the way home, we jogged down the long hill that's so tough at the beginning. It was hard, but not so hard that I feel any different than usual. I still had some trouble with the hills when they occurred during running segments, but I did a couple more of them this time than last. I think next time we may repeat this, then go to Week 5 Day 2.
At any rate, I'm thankful for my health, grateful for the noticeable improvement in my recovery rate and my stamina, and I will sleep very well tonight!
It's starting to get pretty cool here in the mountains of Northern Virginia. It's getting down into the forties and fifties at night and only up to about 70 (and a breezy, cool 70) degrees during the day. I love this time of year and the cool sunny weather. I do dislike the shortening days, chiefly because we run in the evenings and I'd prefer light. But there are only so many things one can control, and I'm not giving up because it's dark. So we go together, with flashlights.
Tonight I started off in knee length shorts, a sleeveless top, and a white jacket (Champion brand moisture-wicking stuff, courtesy of Target). I was actually shivering when I started out walking, but of course it only took a few minutes for me to get less cool, then after few more minutes, I tied the jacket around my waist because I was really warm!
We started running for the first 3 minute segment and elected to go a little bit longer to enjoy the downside of the hill we had to slog up. By the time we were done with that, it had been 5 minutes. So at that point, we decided to do the next week's first day tonight. So we did - we ran 5 min and walked 3 min, three times. Then on the way home, we jogged down the long hill that's so tough at the beginning. It was hard, but not so hard that I feel any different than usual. I still had some trouble with the hills when they occurred during running segments, but I did a couple more of them this time than last. I think next time we may repeat this, then go to Week 5 Day 2.
At any rate, I'm thankful for my health, grateful for the noticeable improvement in my recovery rate and my stamina, and I will sleep very well tonight!
Sunday, September 27, 2009
Week 4 Day 2 (Sept 27, 2009)
The foot continues to heal. I've been wearing my good hiking shoes to work for the last week, and that seems to help. The last two times (including tonight) that I've run, the foot was no worse off and overall seems to be improving. I'm very thankful for that.
Today we did the second day of week 4. I typically modify the routine somewhat - the warmup walk is about 15 minutes (to get up the first, largest, and most evil of the hills), and the cool down ends up being a bit longer than that because I usually like to get a little more than halfway through the routine before turning around (since the hard uphill part is easy going downhill on the way home). Once again, Matt stayed right with me, encouraging me the whole time during our run segments.
One difference from Friday was that on the third run segment (the 3 minute one) we tackled one of the larger hills (last time we just ran back and forth on the flatter stretch before the hill). I thought I was going to D-I-E. I did ok until about 2/3 up it, then I permitted myself 10 walking steps and started jogging again. But near the top, I walked another 10 steps. I did resume running at the top (flat section at the top) and kept it up at a VERY slow pace for the rest of the required time. Trouble is, after the 3 min segment, it's only a 90 second recovery walk. I stretched that to two minutes.
We turned around for the last 5 minute segment (heading home now), starting off on flat ground, and about a minute into that, a dang bug flew straight into my mouth, hitting (and sticking to) the back of my throat. Now, I typically don't carry water on my run if my hubby goes with me. I don't like carrying it, and if I have it, I'll drink too much and cramp up. Matt usually carries some, and I make sure to drink enough water during the day in preparation for a run). I stopped, spat and spat, and coughed. I never tried so hard to cough up anything in my life. I was about to stick my finger in my throat to see if I could vomit and clear the darn thing. And it was a pretty small bug. Thankfully, Matt allowed me a mouthful of his water, and I was able to swoosh around and get the thing out. Completely gross. And it messed up my running segment, darn it!
The whole incident probably cost me less than 30 seconds. I went right back to jogging, which by now was easier since it started off downhill and was flat for the rest of the time. We did run for about 6 minutes though (I didn't stop the clock for the bug incident!) to make up for the pit stop.
Although it's still by no means easy, I can tell that the first 3 minute segment is easier. Last week I struggled with the 3-min segments, now they're not too bad. I guess that's the point of the design though - what is hard one week becomes easier by the next week (and something harder) is introduced. I'm still having a hard time believing I'll be up to 8 minutes next week. Five was such a personal victory/milestone for me.
Assuming I stay with the schedule, by early November I will be running a full 30 minutes (yikes! might take longer if I don't walk those hills). Either way, I'll be more fit and healthier, and that's the important part.
Today we did the second day of week 4. I typically modify the routine somewhat - the warmup walk is about 15 minutes (to get up the first, largest, and most evil of the hills), and the cool down ends up being a bit longer than that because I usually like to get a little more than halfway through the routine before turning around (since the hard uphill part is easy going downhill on the way home). Once again, Matt stayed right with me, encouraging me the whole time during our run segments.
One difference from Friday was that on the third run segment (the 3 minute one) we tackled one of the larger hills (last time we just ran back and forth on the flatter stretch before the hill). I thought I was going to D-I-E. I did ok until about 2/3 up it, then I permitted myself 10 walking steps and started jogging again. But near the top, I walked another 10 steps. I did resume running at the top (flat section at the top) and kept it up at a VERY slow pace for the rest of the required time. Trouble is, after the 3 min segment, it's only a 90 second recovery walk. I stretched that to two minutes.
We turned around for the last 5 minute segment (heading home now), starting off on flat ground, and about a minute into that, a dang bug flew straight into my mouth, hitting (and sticking to) the back of my throat. Now, I typically don't carry water on my run if my hubby goes with me. I don't like carrying it, and if I have it, I'll drink too much and cramp up. Matt usually carries some, and I make sure to drink enough water during the day in preparation for a run). I stopped, spat and spat, and coughed. I never tried so hard to cough up anything in my life. I was about to stick my finger in my throat to see if I could vomit and clear the darn thing. And it was a pretty small bug. Thankfully, Matt allowed me a mouthful of his water, and I was able to swoosh around and get the thing out. Completely gross. And it messed up my running segment, darn it!
The whole incident probably cost me less than 30 seconds. I went right back to jogging, which by now was easier since it started off downhill and was flat for the rest of the time. We did run for about 6 minutes though (I didn't stop the clock for the bug incident!) to make up for the pit stop.
Although it's still by no means easy, I can tell that the first 3 minute segment is easier. Last week I struggled with the 3-min segments, now they're not too bad. I guess that's the point of the design though - what is hard one week becomes easier by the next week (and something harder) is introduced. I'm still having a hard time believing I'll be up to 8 minutes next week. Five was such a personal victory/milestone for me.
Assuming I stay with the schedule, by early November I will be running a full 30 minutes (yikes! might take longer if I don't walk those hills). Either way, I'll be more fit and healthier, and that's the important part.
Friday, September 25, 2009
Week 4 Day 1
Back on track. Tonight we started week 4 of the program. The proscribed routine is:
Once I clear that first hill, the terrain flattens out with shorter intense hills mixed with flatter stretches in between. Somehow I always end up going uphill either on a recovery (walking) segment or at the end of a longer jog. So tonight, Matt & I jogged back and forth about 8 times on one of the flatter stretches precisely to avoid the hills. I would've ended my first 5 minute jog segment going up one of the tougher hills, and I would NOT have made it for 5 minutes with that hill at the end of it. So Matt suggested just going back and forth. But I did it - I ran the full length of time with NO walk breaks and I'm so darn proud of myself I could just bust. Maybe by the end of the week I'll be ready to tackle those hills.
I am truly blessed to have such a kind and supportive husband. He's told me before that he's by nature a sprinter, not a distance runner. He also said he finds it difficult to jog as slowly as I do, and he likes to push himself. (For me, the pushing myself comes in with jogging AT ALL). So far, the jogging segments have been short enough that he can run faster (significantly faster) than me. He's not someone who's really run any amount since his teen years - but distance has always been harder for him (I suspect because he goes too fast). Anyway, usually he gets a ways ahead then comes back to me on the walk segments. Well, tonight he hung right by me, encouraging me all the way. I think he's still wondering where his *real* wife is and who the impostor is who insists on running three nights a week. He tried to get me to run with him when we were teenagers and I wasn't having it. I'm not sure why I decided to start this. But I'm glad I did. It's such a sense of accomplishment for me.
- 5 minute warmup walk
- Jog 3 minutes
- Walk 1.5 minutes
- Jog 5 minutes
- Walk 2.5 minutes
- Repeat steps 2-5
- 5 minute cool down walk
Once I clear that first hill, the terrain flattens out with shorter intense hills mixed with flatter stretches in between. Somehow I always end up going uphill either on a recovery (walking) segment or at the end of a longer jog. So tonight, Matt & I jogged back and forth about 8 times on one of the flatter stretches precisely to avoid the hills. I would've ended my first 5 minute jog segment going up one of the tougher hills, and I would NOT have made it for 5 minutes with that hill at the end of it. So Matt suggested just going back and forth. But I did it - I ran the full length of time with NO walk breaks and I'm so darn proud of myself I could just bust. Maybe by the end of the week I'll be ready to tackle those hills.
I am truly blessed to have such a kind and supportive husband. He's told me before that he's by nature a sprinter, not a distance runner. He also said he finds it difficult to jog as slowly as I do, and he likes to push himself. (For me, the pushing myself comes in with jogging AT ALL). So far, the jogging segments have been short enough that he can run faster (significantly faster) than me. He's not someone who's really run any amount since his teen years - but distance has always been harder for him (I suspect because he goes too fast). Anyway, usually he gets a ways ahead then comes back to me on the walk segments. Well, tonight he hung right by me, encouraging me all the way. I think he's still wondering where his *real* wife is and who the impostor is who insists on running three nights a week. He tried to get me to run with him when we were teenagers and I wasn't having it. I'm not sure why I decided to start this. But I'm glad I did. It's such a sense of accomplishment for me.
Tuesday, September 22, 2009
Delayed Progress
Well, I haven't run since last Thursday, though I have walked twice for over an hour. The reason for my hiatus is a possible injury that I didn't want to aggravate. It began on Sunday 9/13, and hasn't really gotten any better since then (largely because I didn't take a break from forms of cardio that require bearing weight on feet - though I did reduce frequency-previously I would alternate running days and walk on my off days). The sensation isn't horrendous pain. It's as if there's a marble that I'm stepping on, and it's at the intersection of the ball of my foot and my 2nd/3rd toe (the forefoot). It doesn't really bother me during a walk or a run, but when I get home and take off my shoes it hurts enough that I won't put weight on that part of my foot. The tissue on the bottom of the foot in that area gets swollen, but there's no sign of a bruise. The last few times I've simply iced and elevated it afterwards.
After researching bottom of foot pain, nothing seemed to jump out at me. But as I kept reading and consulted with my family nurse (aka Mom), I decided to go to the doctor on the off chance I have a stress fracture. Some of the symptoms seemed to fit, and I'd rather be safe than sorry.
Here's what I know about stress fractures:
Her nurse called me this evening and the verdict was...no stress fracture. Monitor your symptoms, use ice after activities, and get fitted at a running store for a pair of running shoes. And if it's still occurring in 3-4 weeks, she wants to see me again. So, my initial reaction was "great, no stress fracture!" Followed by "...but she did say that stress fractures can't always be seen on x-rays...so shouldn't she have either recommended a better scan (CT or MRI) and/or said to limit activity?"
I have decent running shoes. And I understand her point about avoiding injuries and having decent shoes. But this is not the type of injury that is caused by bad shoes. And my shoes aren't bad anyway. I have two pair and both are running shoes (and when I walk I walk in still different shoes). They have decent cushioning in the forefoot area, and neither pair is horribly old - one is about 4 weeks old and the other pair is about a year old, but they haven't been worn a lot. Something is out of place (or at least it certainly feels like it when I stand up).
So I'm not very satisfied. I guess I'll go back to my original plan - though a bit delayed - and hope it doesn't get worse, and go back in a few weeks. It's not bad enough that I feel comfortable pushing for a specialist or more detailed scan. Though I do have my doubts.
After researching bottom of foot pain, nothing seemed to jump out at me. But as I kept reading and consulted with my family nurse (aka Mom), I decided to go to the doctor on the off chance I have a stress fracture. Some of the symptoms seemed to fit, and I'd rather be safe than sorry.
Here's what I know about stress fractures:
- They're caused from overuse, and are a common affliction among runners (especially new runners and those who increase mileage too quickly).
- May or may not be recognized, as they're sometimes not even painful
- May sometimes not be identified on an x-ray
- Pain is typically worse after activity and lessens with rest.
Her nurse called me this evening and the verdict was...no stress fracture. Monitor your symptoms, use ice after activities, and get fitted at a running store for a pair of running shoes. And if it's still occurring in 3-4 weeks, she wants to see me again. So, my initial reaction was "great, no stress fracture!" Followed by "...but she did say that stress fractures can't always be seen on x-rays...so shouldn't she have either recommended a better scan (CT or MRI) and/or said to limit activity?"
I have decent running shoes. And I understand her point about avoiding injuries and having decent shoes. But this is not the type of injury that is caused by bad shoes. And my shoes aren't bad anyway. I have two pair and both are running shoes (and when I walk I walk in still different shoes). They have decent cushioning in the forefoot area, and neither pair is horribly old - one is about 4 weeks old and the other pair is about a year old, but they haven't been worn a lot. Something is out of place (or at least it certainly feels like it when I stand up).
So I'm not very satisfied. I guess I'll go back to my original plan - though a bit delayed - and hope it doesn't get worse, and go back in a few weeks. It's not bad enough that I feel comfortable pushing for a specialist or more detailed scan. Though I do have my doubts.
Thursday, September 17, 2009
...And we ran in the misty rain (Week 3, Day 3)
This week's routine is:
So up the first big hill we went. Took us 10 minutes - about normal. We walked for about 30 seconds to recover from the hill, then we ran the first 90 seconds. The first running segment always seems hardest to me. Tonight was no different; but I made it. We actually walked for about 2.5 minutes because our "90 second recovery" ended up being on a rather large hill, so we walked up it and about 20 seconds later, we started our three minute run segment. It went uphill too, but a shorter hill - and there was a downhill on the other side, which was nice. It was tough, but not as bad as Tuesday.
The next two running segments were not so bad. Not easy, but I can tell a definite difference in my ability to handle them. We always go away from the house a bit further than halfway (it's an out and back course), then turn back. Gives us a nice long cooldown walk at the end. Well, we usually run a little just for fun because there's a couple of long downhill stretches as we go home. I finally figured out to take shorter steps - almost like balancing on a rolling log - while going downhill. It was fun - I felt like a little kid running down a hill. We were gone a total of 47 minutes. And we both felt better afterwards.
I'm considering repeating one day of week 3 on Sunday instead of moving on to week 4. Matt didn't go with me Sunday, and as hard as the three minute segments were, I'm a little concerned about moving on. But I don't have to decide today, thank goodness.
When we got back tonight, we were stretching on the outside steps, and Matt said "I'm really proud of you for running. I remember [years ago when we were dating] trying to get you to run with me. You weren't having any of it. And now you're doing it of your own free will."
Did I mention that I have an awesome husband?
- Five minute warmup walk (about 10 for us)
- 90 seconds jogging
- 90 seconds walking
- 3 minutes jogging
- 3 minutes walking
- Repeat steps 2-5
- Cool down walk for at least 5 minutes.
So up the first big hill we went. Took us 10 minutes - about normal. We walked for about 30 seconds to recover from the hill, then we ran the first 90 seconds. The first running segment always seems hardest to me. Tonight was no different; but I made it. We actually walked for about 2.5 minutes because our "90 second recovery" ended up being on a rather large hill, so we walked up it and about 20 seconds later, we started our three minute run segment. It went uphill too, but a shorter hill - and there was a downhill on the other side, which was nice. It was tough, but not as bad as Tuesday.
The next two running segments were not so bad. Not easy, but I can tell a definite difference in my ability to handle them. We always go away from the house a bit further than halfway (it's an out and back course), then turn back. Gives us a nice long cooldown walk at the end. Well, we usually run a little just for fun because there's a couple of long downhill stretches as we go home. I finally figured out to take shorter steps - almost like balancing on a rolling log - while going downhill. It was fun - I felt like a little kid running down a hill. We were gone a total of 47 minutes. And we both felt better afterwards.
I'm considering repeating one day of week 3 on Sunday instead of moving on to week 4. Matt didn't go with me Sunday, and as hard as the three minute segments were, I'm a little concerned about moving on. But I don't have to decide today, thank goodness.
When we got back tonight, we were stretching on the outside steps, and Matt said "I'm really proud of you for running. I remember [years ago when we were dating] trying to get you to run with me. You weren't having any of it. And now you're doing it of your own free will."
Did I mention that I have an awesome husband?
Tuesday, September 15, 2009
So It's Been A While...
So it's been nearly a month since my last post here (not that I believe anyone's reading it anyway).
I finally got sick and tired of my clothes getting snug, and I committed to hopping back onto the exercise bandwagon. It was around the end of August when this inspiration struck me, and since then I've been pretty consistent. I've gained back about 15-20 pounds from my lowest point a year ago, and not only does the trend need to STOP, but I need to at least get back to that low point and maintain there (and maybe lower? Who knows?). Besides, I need to be able to fit into my winter clothes from last year!
Goal: Complete some form of cardio exercise a minimum of 3 times per week for at least 30 minutes. In reality, I know myself, and I know I generally do better if I make it a daily goal and thereby part of my normal routine. We'll work on getting the food under control soon. I find it's easier for me to eat healthy when I exercise because my body naturally wants the good for me foods. So we're starting with exercise (the hardest part to maintain for me) and we'll progress to food later.
For a long time it's been in my head that I'm not truly fit and healthy unless I can run a mile or two at a slow jog (and without needing to call paramedics). So I started reading up on running and decided to set a goal - run a mile in 12 minutes or less. This was back at the beginning of August - before I even started exercising again with any degree of regularity. At that point I had nothing but ambition :)
==Sidebar==
With my hour long commute each way, I often listen to audiobooks to pass the time. I was cruising the Barnes and Noble web site for some inexpensive options (read, $1.50 or less per hour of audio play time) and I found a book called Born to Run: A Hidden tribe, Superathletes, and the Greatest Race the World has Never Seen. It had great reviews (I haven't seen a bad review for it yet) and sounded like it would be a very interesting story (and it's actually a TRUE story).
The audio book is about 11 hours long and impossible for me to adequately describe. Even if you're not a runner, or don't want to be a runner, it's still quite enjoyable. And if you are a runner or a prospective runner, it will change the way you think about the sport.
==========
I happened upon this book just after I decided to start a Couch to 5 K running program. Abbreviated C25k, this is a 9 week program designed for the proverbial couch potato who aspires to run 5 km. It starts off with short run intervals with a walking recovery interval, and over the course of 9 weeks progresses to a full 30 minute run. There are other similar programs out there; this one I found on www.coolrunning.com.
Let me pause here to say that even when I was relatively fit and COULD run an 8 minute mile (about age 14-15), I hated running with a passion. Maybe it was because I just hated most of my gym teachers; maybe I didn't enjoy the views of the football field/train tracks/parking lot that was the scenery at my high school. Who knows. So the fact that I'm even willing (eager?) to start this program is a huge mental shift for me.
I bought myself a pair of cheap, ugly, retro running shoes from Target (read Born to Run) to understand why I didn't go out and pay $100+ for a pair of squishy running shoes) and on Sunday 8/30 I started Week 1, Day 1 (W1D1) of the program. The workout was 5 min warmup walk, then alternate 1 minute of jogging with 90 seconds of walking until you've completed 8 jogging segments, then do a minimum 5 minute cool down walk.
Oh my goodness I thought I was going to DIE. It's been ages since I breathed that hard. But, it was 35 minutes (I walked a bit longer for the cool down) and I felt good afterwards (the usual post-exercise good feeling that I used to get from hiking up those hills).
I got through the rest of Week 1, and it got easier each time. I'm doing this on gravel mountain roads with hills, and sometimes in the dark. And I have a left ankle that likes to surprise me on level ground with sturdy shoes, so I wear an ankle brace for safety.
Onward to week 2, which began Sunday 9/6/09 (my husband's birthday). Matt (husband) had agreed in principle to do this program with me. Yet he didn't go at all the first week, chiefly because he was working late and didn't really indicate that he wanted to go, so I went before he got home. But now (week 2) he decides he'll participate. Very cool. Week 2's workout is to Run 90 seconds, then walk 2 minutes, for a total of 7 running segments (5 min warmup/cooldown). It was during week 2 I noticed a significant improvement in my ability to slog up that big hill on Steps to Heaven Rd. It's a quarter mile, average 15% grade, and takes about 6 minutes to get up it. The running segments also became easier - a few times we ran past the 90 second mark without realizing it. Happily, Matt seems to be committed and did the whole week with me!
I'm now in week 3; the first day was Sunday 9/13. This week's workout is more challenging to remember and to do. After a 5 min warmup, run 90 seconds, walk 90 seconds (twice), then run 3 minutes, walk 3 minutes, (twice) then repeat from the first 90 second run.
I had to go by myself on Sunday, as Matt wasn't feeling well (he had an early day, hauled and cut up a load of firewood, then had a large birthday meal with cake at his mother's house. By the time we got home, he was too tired to do anything). It was tough. But I survived, and tonight is W3D2. And I think Matt's coming with me now. Wish us luck!
I finally got sick and tired of my clothes getting snug, and I committed to hopping back onto the exercise bandwagon. It was around the end of August when this inspiration struck me, and since then I've been pretty consistent. I've gained back about 15-20 pounds from my lowest point a year ago, and not only does the trend need to STOP, but I need to at least get back to that low point and maintain there (and maybe lower? Who knows?). Besides, I need to be able to fit into my winter clothes from last year!
Goal: Complete some form of cardio exercise a minimum of 3 times per week for at least 30 minutes. In reality, I know myself, and I know I generally do better if I make it a daily goal and thereby part of my normal routine. We'll work on getting the food under control soon. I find it's easier for me to eat healthy when I exercise because my body naturally wants the good for me foods. So we're starting with exercise (the hardest part to maintain for me) and we'll progress to food later.
For a long time it's been in my head that I'm not truly fit and healthy unless I can run a mile or two at a slow jog (and without needing to call paramedics). So I started reading up on running and decided to set a goal - run a mile in 12 minutes or less. This was back at the beginning of August - before I even started exercising again with any degree of regularity. At that point I had nothing but ambition :)
==Sidebar==
With my hour long commute each way, I often listen to audiobooks to pass the time. I was cruising the Barnes and Noble web site for some inexpensive options (read, $1.50 or less per hour of audio play time) and I found a book called Born to Run: A Hidden tribe, Superathletes, and the Greatest Race the World has Never Seen. It had great reviews (I haven't seen a bad review for it yet) and sounded like it would be a very interesting story (and it's actually a TRUE story).
The audio book is about 11 hours long and impossible for me to adequately describe. Even if you're not a runner, or don't want to be a runner, it's still quite enjoyable. And if you are a runner or a prospective runner, it will change the way you think about the sport.
==========
I happened upon this book just after I decided to start a Couch to 5 K running program. Abbreviated C25k, this is a 9 week program designed for the proverbial couch potato who aspires to run 5 km. It starts off with short run intervals with a walking recovery interval, and over the course of 9 weeks progresses to a full 30 minute run. There are other similar programs out there; this one I found on www.coolrunning.com.
Let me pause here to say that even when I was relatively fit and COULD run an 8 minute mile (about age 14-15), I hated running with a passion. Maybe it was because I just hated most of my gym teachers; maybe I didn't enjoy the views of the football field/train tracks/parking lot that was the scenery at my high school. Who knows. So the fact that I'm even willing (eager?) to start this program is a huge mental shift for me.
I bought myself a pair of cheap, ugly, retro running shoes from Target (read Born to Run) to understand why I didn't go out and pay $100+ for a pair of squishy running shoes) and on Sunday 8/30 I started Week 1, Day 1 (W1D1) of the program. The workout was 5 min warmup walk, then alternate 1 minute of jogging with 90 seconds of walking until you've completed 8 jogging segments, then do a minimum 5 minute cool down walk.
Oh my goodness I thought I was going to DIE. It's been ages since I breathed that hard. But, it was 35 minutes (I walked a bit longer for the cool down) and I felt good afterwards (the usual post-exercise good feeling that I used to get from hiking up those hills).
I got through the rest of Week 1, and it got easier each time. I'm doing this on gravel mountain roads with hills, and sometimes in the dark. And I have a left ankle that likes to surprise me on level ground with sturdy shoes, so I wear an ankle brace for safety.
Onward to week 2, which began Sunday 9/6/09 (my husband's birthday). Matt (husband) had agreed in principle to do this program with me. Yet he didn't go at all the first week, chiefly because he was working late and didn't really indicate that he wanted to go, so I went before he got home. But now (week 2) he decides he'll participate. Very cool. Week 2's workout is to Run 90 seconds, then walk 2 minutes, for a total of 7 running segments (5 min warmup/cooldown). It was during week 2 I noticed a significant improvement in my ability to slog up that big hill on Steps to Heaven Rd. It's a quarter mile, average 15% grade, and takes about 6 minutes to get up it. The running segments also became easier - a few times we ran past the 90 second mark without realizing it. Happily, Matt seems to be committed and did the whole week with me!
I'm now in week 3; the first day was Sunday 9/13. This week's workout is more challenging to remember and to do. After a 5 min warmup, run 90 seconds, walk 90 seconds (twice), then run 3 minutes, walk 3 minutes, (twice) then repeat from the first 90 second run.
I had to go by myself on Sunday, as Matt wasn't feeling well (he had an early day, hauled and cut up a load of firewood, then had a large birthday meal with cake at his mother's house. By the time we got home, he was too tired to do anything). It was tough. But I survived, and tonight is W3D2. And I think Matt's coming with me now. Wish us luck!
Sunday, August 16, 2009
Sunday, July 5, 2009
Burrowing Pug
Yes, that's my pug, Winston. He likes to be covered up, so much so that even when he's hot, he always starts off underneath a blanket or a pillow. This shot was on our couch. He wedged himself between the pillow and the back of the couch. And those 2 wet spots near the front left corner of the photo? That's where he was licking his feet. Sheesh.Monday, June 15, 2009
The hazards of pug ownership
I have to be very careful whenever I'm at my desktop computer. Within minutes of sitting in the chair, I have a "chair stopper" in the form of Winston resting his head on the wheeled arms of the chair. This requires me to be very careful when I decide to move the chair and give him advance notice. This despite the fact that there are two very comfy pug-friendly areas for him to lay on nearby.
Thursday, June 4, 2009
Alabama Shelter will close unless they can raise $5k to be matched by an anonymous donor
The message below came from a friend of mine who I know from one of my online pug groups. Please read through it and if you're of a mind to do so, donate. If you'd rather not, or you cannot, please at least keep them in your thoughts and prayers.
Thanks.
==============
"A dear friend of mine is faced with the closing of the shelter she runs. The shelter is in Anniston, AL, and is the Calhoun County Humane Society. On Friday, they are faced with their water being cut off. They have already lost gas service and are having to use cold water for cleaning purposes. On Friday, they will have to euthanize 90 animals and close their doors if help doesn't come quickly. My friend, Angie Persch the director, has already given up her job there so that the vet tech can remain and is doing her work on a volunteer basis now. One of the Birmingham television stations interviewed her last night at 5:00, and bless her, she was even wearing her Alabama Pug Rescue and Adoption, Inc. t-shirt. She could have been wearing the Rockin' "P" Boxer Rescue t-shirt for the Boxer rescue she does in Jacksonville, AL, but she chose to wear her Pug Rescue shirt. (She has a rescue Pug-mix she adopted from APRA in addition to umpteen Boxers she has and works very hard to place.) There are few people I'd put myself "out there" for in asking for monetary assistance, but Angie is one of the most ethical, kind, altruistic people I've known. She's devoted her life to saving animals. She has a anonymous donor willing to help her by matching funds up to $5000.00, but to receive any of this money, she has to raise the initial amounts. This shelter is literally on it's last leg, and the harm that will come to the animals they are not able to save is great. Angie has always tried to place as many animals as possible, not euthanizing unless it's a very last resort, and she's faced with a nightmare in the very near future unless people in this poor area can come up with money to support their shelter. Alabama, like so many places, is suffering the economic bite, and especially in rural areas. If you have $5.00 you can donate, it can become $10.00 with the matching funds. I'm sure you can Google the shelter to read more about it. Most Humane Societies are funded by donations not county funds. And from what I remember, this shelter is the only thing they have in that area to help these animals.
Thanks.
==============
"A dear friend of mine is faced with the closing of the shelter she runs. The shelter is in Anniston, AL, and is the Calhoun County Humane Society. On Friday, they are faced with their water being cut off. They have already lost gas service and are having to use cold water for cleaning purposes. On Friday, they will have to euthanize 90 animals and close their doors if help doesn't come quickly. My friend, Angie Persch the director, has already given up her job there so that the vet tech can remain and is doing her work on a volunteer basis now. One of the Birmingham television stations interviewed her last night at 5:00, and bless her, she was even wearing her Alabama Pug Rescue and Adoption, Inc. t-shirt. She could have been wearing the Rockin' "P" Boxer Rescue t-shirt for the Boxer rescue she does in Jacksonville, AL, but she chose to wear her Pug Rescue shirt. (She has a rescue Pug-mix she adopted from APRA in addition to umpteen Boxers she has and works very hard to place.) There are few people I'd put myself "out there" for in asking for monetary assistance, but Angie is one of the most ethical, kind, altruistic people I've known. She's devoted her life to saving animals. She has a anonymous donor willing to help her by matching funds up to $5000.00, but to receive any of this money, she has to raise the initial amounts. This shelter is literally on it's last leg, and the harm that will come to the animals they are not able to save is great. Angie has always tried to place as many animals as possible, not euthanizing unless it's a very last resort, and she's faced with a nightmare in the very near future unless people in this poor area can come up with money to support their shelter. Alabama, like so many places, is suffering the economic bite, and especially in rural areas. If you have $5.00 you can donate, it can become $10.00 with the matching funds. I'm sure you can Google the shelter to read more about it. Most Humane Societies are funded by donations not county funds. And from what I remember, this shelter is the only thing they have in that area to help these animals.
If you can help, even just a little, please Paypal a donation to: ashelter@bellsouth. net
Thank you for taking the time to read this...please feel free to forward this letter to anyone you feel can help by donating even a very small amount. Every dollar counts."
Hugs,
MC
Mary Carolyn Stewart
Support Pug Rescue!!!
See Savannah's Web Page:
Sunday, May 31, 2009
Awwww moment for the day
This link came to me courtesy of my pug list (APP link in the blog links section). It features a little pug (in a lifejacket!) swimming across a pool. The lifejacket is yellow and the little dog looks like a little bumblebee paddling through the water.
Pug swimming video - youtube
Pug swimming video - youtube
Saturday, May 30, 2009
So the baby birds are nearly ready to leave the nest. Check out the one sitting on the nest, debating whether to take the plunge. I think he must not know how to fly, otherwise he would've flown off as the mama bird did, because I had to get pretty close to get the picture.We had a busy day today; Matt spent the day fighting the vines in the trees around the edge of our yard. He cut down a lot of that growth and piled it all in the firepit. We'll leave it there for a week or so, allowing the deer to eat the greenery, then we'll burn it one weekend when they're calling for some light rain. Then he cut the grass. Our yard looks awesome!
I pulled out a bunch of my lettuce from the garden - it was just too close together for good leaf development. However, I did salvage enough for each of us to have a salad. And it was good, not bitter at all. Matt seemed a little suprised when he asked "did any of this come from the garden?" and I replied that all of the lettuce had. Now I'll have to hit the nursery to find something else to plant in its place - maybe some kind of nice perennial. My lemon balm plant is simply taking over. I brought it home in a 4-inch pot last year and it has to be 24" wide by 18" tall at least!
Tomorrow we will be visiting Matt's family to celebrate his younger sister's 18th birthday (which was actually yesterday). So I guess I'd better get back to laundry and cleaning today!
Friday, May 29, 2009
Sheldon Comics
Every now & then, the Sheldon comic strip features the adventures of Oso, a pug. It's quite clear from some of the comics that the author has at least spent some time around pugs. Today's strip included OSO, and I'm including the link for those who may share my amusement :)
http://www.sheldoncomics.com/archive/090529.html
http://www.sheldoncomics.com/archive/090529.html
Monday, May 25, 2009
Memorial Day 2009
Today I'm thanking the living veterans for their service to our country and remembering those who didn't make it home.
We didn't do much around here today. We went to the store this morning, then I did some laundry and some cleaning. Matt helped one of the neighbors finish up a planting bed for his wife. I brushed the pug and spent some time sitting outside on the porch. I did get some new pics of the bird family. Here's one of the adult birds on the nest:
And apparently there are at least two babies in the nest:
I also got some good pics of my furkids in natural light:
And a couple of my "garden...."
Just for reference, the poles are 3 feet tall. I have to deer-proof it otherwise I won't have any plants left!
Hope everyone had a safe holiday weekend....back to the grind tomorrow.
We didn't do much around here today. We went to the store this morning, then I did some laundry and some cleaning. Matt helped one of the neighbors finish up a planting bed for his wife. I brushed the pug and spent some time sitting outside on the porch. I did get some new pics of the bird family. Here's one of the adult birds on the nest:
And apparently there are at least two babies in the nest:
I also got some good pics of my furkids in natural light:
And a couple of my "garden...."
Just for reference, the poles are 3 feet tall. I have to deer-proof it otherwise I won't have any plants left!
Hope everyone had a safe holiday weekend....back to the grind tomorrow.
Sunday, May 24, 2009
Mama Bird
I finally got a picture of Mama bird - though she's not on her nest. She was in a nearby tree (10-15 feet away - her usual retreat when we go out onto our porch) and vehemently singing her displeasure at my presence. I waited outside to see if perhaps she would return, but she flew off to a neighboring yard, so I gave up and went inside to start dinner.
Saturday, May 23, 2009
Feeding Time
We got to see the baby robin being fed today! Unfortunately, we didn't have the camera with us. We saw a robin carrying a worm land on the rail at the bottom of our porch. Speculating that this was the parent of the baby in the nest, we moved to the far end of the porch. Sure enough, the bird flew up to the nest, and we saw the open beak of the little chick pop up and the parent bird deliver the worm. It was magical - I'd never seen that live. I only wish we'd have had the camera.
Friday, May 22, 2009
Baby Bird
Well, look what we have on the edge of our roof! A robin's nest, complete with baby robin. Our house has a covered front porch that connects with the house roof about a foot or so above the edge - providing cover for mama bird to build a rather substantial nest and be out of the elements. I won't go into how far up I had to climb to get these pictures - let's just say it would've easily broken my neck if I'd fallen backward. You can hear the little chick crying for food (mama departs as soon as someone comes outside).
Wednesday, May 20, 2009
Slow Cookers Absolutely Rock!
Whoever thought of the concept for slow cookers/crockpots should really be nominated for sainthood. It's so nice to make an easy meal and have it ready the INSTANT you walk in the door. I have two - the one I use most often is a Rival 4 qt model I picked up at Target on sale for $15 last fall. Since I try to eat healthier than I did in my younger days, I also try to avoid the "dump a can of condensed soup over a chunk of meat" recipes for crockpots. Those recipes do taste good, but I'm trying to keep our weight, fat, cholesterol, and sodium levels in the non-lethal range since we're only in our thirties. Here's the reason for my admiration of this little electric appliance today.
Ingredients:
2-3 lb pork loin roast, trimmed of fat and frozen solid (I buy this stuff at Costco or on sale)
15.5 oz jar of Smucker's Low Sugar Red Raspberry Preserves (used half the jar)
*Note* Frozen is not a requirement, but you should probably reduce cooking time a few hours for a "fresh" roast. I always buy this stuff on sale and freeze it, but I'm perpetually forgetting to get it out a day or two before I want to use it - so it's a great benefit to me that this works with a frozen solid roast.
Last night before bed, I put the frozen pork roast in the lift-out part of the crockpot and smeared about half of the jar of preserves on it. I put the lid on the crockpot and put it in the fridge overnight. This morning, at about 7 am, I pulled it out and plopped it in the crockpot and set it on low. Went to work (hour long commute each way) and arrived home around 6 pm. It was fall apart tender and oh so good. I used the 'sauce' (cooked down preserves) to pour over the meat, threw together a salad, and Voila! Dinner done. And only the plates and crockpot to wash, and enough leftovers for the husband to take to work for lunch tomorrow.
Ingredients:
2-3 lb pork loin roast, trimmed of fat and frozen solid (I buy this stuff at Costco or on sale)
15.5 oz jar of Smucker's Low Sugar Red Raspberry Preserves (used half the jar)
*Note* Frozen is not a requirement, but you should probably reduce cooking time a few hours for a "fresh" roast. I always buy this stuff on sale and freeze it, but I'm perpetually forgetting to get it out a day or two before I want to use it - so it's a great benefit to me that this works with a frozen solid roast.
Last night before bed, I put the frozen pork roast in the lift-out part of the crockpot and smeared about half of the jar of preserves on it. I put the lid on the crockpot and put it in the fridge overnight. This morning, at about 7 am, I pulled it out and plopped it in the crockpot and set it on low. Went to work (hour long commute each way) and arrived home around 6 pm. It was fall apart tender and oh so good. I used the 'sauce' (cooked down preserves) to pour over the meat, threw together a salad, and Voila! Dinner done. And only the plates and crockpot to wash, and enough leftovers for the husband to take to work for lunch tomorrow.
Introduction
The Furkids
These are my 2 dogs. The one on the left is Isabelle, a hound/beagle mix (best guess) that we adopted from the Culpeper Humane Society in February of 2002. She was found as a stray, so we don't know much about her. We think she might've been abused by her original humans, as she's skittish and easily frightened. But she's gained a lot of confidence over the years and I think she's finally convinced that she's a permanent resident here.
The dog on the right is my pug, Winston. He was the original dog in our household - a present on my 24th birthday from my husband. We got him in June of 2001 from a breeder in Maryland. He lives the good life and rules the roost here. He lives to snuggle with humans and is very similar to my shadow - except that he's solid and I can trip over him.
My Other Half
This is my husband. He's a really sweet guy, though he looks a little perturbed in this photo. I like the picture because I think it's cute when Winston hops up on his knee after Matt has started a fire during the winter. Matt builds the best fires! We've been married since October 1999 and together since April 1994, so we've grown up together (somewhat at least).
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