Looking Back: One Year

One year ago I started this blog because the day before I joined Weight Watchers.  I remember when I signed up I doubted that I would be successful.  I had tried other diets in the past. I was working out (kind of) and, god forbid, I was going to have to give up beer!! (http://melindasd.blogspot.com/2010/03/bye-bye-beer.html)

At the time I had no idea what an impact that decision would make on my life. I knew I needed to adapt a healthier lifestyle, but it seemed almost impossible to work full time, go to the gym and cook. With a little help from a supportive boyfriend, we started going to the gym and eating healthier.  There were definitely days I didn't want to workout or eat healthy but I still pushed through those tough moments knowing I had a goal in mind.

Here I am one year later and I've hit three major fitness goals: 1) My weight loss goal was met in a little more than 4 months 2) I've maintained that weight since July and 3) I completed my first 5K (in 35 minutes!) on Sunday. Added bonus, I never had to give up beer!

After hitting my weight loss goal I have a little more flexibility with my diet but I've never stopped pushing myself with my workouts.  On top of training for the 5K, I still went to the gym 3-4 times a week and incorporated hikes on weekends.  Some may say I'm a little overly dedicated, but it's part of my lifestyle now and I wouldn't change it. 

Thank you Weight Watchers for changing my life.

Pre Weight Watchers (Feb 2010)

Mid Weight Watchers (May 2010)

Post Weight Watchers (February 2011)

My First 5K

After many, many weeks of training I completed my first 5K yesterday!!  I finished in 35 minutes and was so happy that I accomplished my goal that I got a little teary eyed at the finish line. Overall I kept my pace pretty steady but when I was about 3/4 of the way done I could feel myself hitting that invisible wall.  I even asked someone running next to me, "Are we in the homestretch yet?" and his reply was he was in his 4 of 5 homestretches for the day.  Five 5k's!  Now that's impressive.  Won't be me, but I'm impressed.

It's hard to believe that just a few months ago I had a hard time running longer than 5 minutes and now I'm up to 35 minutes!  It's no easy task for someone who isn't built like a runner but I'm so glad I did it. I can't wait for my next one!

Me and Nico after the race. He finished in 30:09!!

Me after the race (enjoying a well deserved beer)

Couch to 5K - Week 6 and beyond

I have a confession to make.  Two confessions, actually.  The first is a little embarrassing..... I listen to teenage pop music while I run.  Yes, this includes Kate Perry, Ke$ha, Black Eyed Peas, Far East Movement and Lady Gaga.  Artists I normally don't listen to or even know their music but somehow I need it in order to run for 30 minutes straight.  To keep me musically balanced and so I don't feel like I've lost all taste in music I mix in a little Cut Copy,  Hot Chip, Daft Punk and LCD Soundsystem. 

And here's my second confession.  I skipped Week 8.  At the end of Week 6, I was jogging 20 minutes, Week 7 was 25 minutes.  Week 8 is 28 minutes and Week 9 is 30 minutes.  So, I just skipped right over Week 8 because I knew I could add on another 5 minutes.  That extra five minutes was one of the longest 5 minute stretches of my life, but I slowed down just a little and kept on jogging.  This week I will slowly add on two minutes so that by Sunday I'm jogging 36 minutes straight which is 3 miles!

Couch to 5K Week 6

Starting a running program is as hard as dieting.  There is no easy way and it's something you must work on almost every day.   I really struggled with motivation when I first started this program and I would even get a little anxious when I would start a workout knowing in five minutes I would have to start running.  After two plus months of the Couch to 5K training now the walking intervals seem invasive to my stride.  It's quite amazing to think that in January I could barely run 60 seconds without feeling completely winded and now I'm running in intervals of ten minutes and even going 20 minutes straight.  I still haven't mastered running and have 3 more weeks of training which happens to coincide with my first 5K! 

Week 6 increases from a 30 minute workout to 34 minutes.  Here is the breakdown of Week 6 training, workouts 1 and 2.

Workout 1 - 5 minute warm up, jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes, 5 minute cool down. 

Week 6, Workout 1

 Workout 2 - 5 minute warm up, jog 10 minutes, walk 3 minutes, jog 10 minutes, 5 minute cool down.

Week 6 Workout 2

 

 

Workout 3 will be jogging 25 minutes with no walk breaks.  I will check back in on Monday when I complete that workout!

Couch to 5K Week 5: COMPLETE!

Last week I set out to jog for 20 minutes with no walk breaks, along with a 5 minute warm up and cool down for the Week 5 Workout 3. And, I did it. TWENTY MINUTES STRAIGHT BITCHES. That's a huge accomplishment for me. Just twenty more to go! Woo!

Couch to 5K Week 5 Progress

Good news!! I started Week 5!! And successfully completed Workout 1 and 2!! (breaks arm while patting my back...)

After I wrote my last entry, I was feeling a little down and wasn't sure when I was going to start Week 5.  On my way to the gym that same evening I ran into a  friend (and fellow blogger http://wilmarworksout.blogspot.com) and he asked me how things were going with my running plan.  I admitted to feeling defeated and that I was a little hesitant to start Week 5. I got to the gym and started walking on the treadmill and realized how negative I sounded and decided to do something about it.  I jumped right into Workout 1 which consisted of a 5 minute warm up, three 5 minute jog intervals with two 3 minute walks and a 5 min cool down.  On the third 5 minute jogging interval I picked a song that was exactly 5 minutes and it made the time go by faster.  When I was done, I was red in the face but had a sense of accomplishment. 

I completed Workout 2 on Sunday which had the usual 5 minute warm up and cool down, however the jogging intervals increased to 8 minutes with one 5 minute walk in between.  I was pleasantly surprised that I didn't need to stop to catch my breath so I must be making some improvement.

 I might run slow but I'm chugging along. 

Couch to 5K Week 4 Redeaux: Running Woes

After a super awesome trip to New Orleans, I started up my running program again with a redeaux of Week 4. The week before I left I was sick so it ended up that I took two weeks off from exercising.  The time off was definitely noticeable when I started up with the first 3 minute jogging interval and then moved into the 5 minute interval.  I felt out of breath and pretty deflated by the time the first workout was completed.  Things didn't really improve much for workout 2 and 3 but I jogged along slowly to complete my intervals.

I finished the third workout on Sunday and haven't started Week 5 yet.  I feel frustrated and haven't been motivated enough to push myself to start Week 5.  Maybe a new workout outfit will help.  We'll see.

Couch to 5K - Week 4 (and no Week 5 yet)

I completed Week 4 last Friday and I have to say it has been my favorite thus far.  It had a good flow to it and I never felt like I was jogging for as long as I was.  

Each workout consisted of a 5 minute warm up, two intervals of a 3 minute jog, 90 second walk, 5 minute jog and 2.5 minutes walking with a 5 minute cool down.  The five minutes went by really fast - so fast that during workout 3 I accidentally hit pause and ran for almost 8 minutes!  I was a bit winded after but I did it so I know that when I actually start Week 5, I'll be ready.  

I say when I actually start Week 5 because I've been fighting off a cold all week and haven't worked out.   And, I'm leaving Saturday to go on vacation to New Orleans!!!!  Woo!  So I've decided to repeat Week 4 when I return since I'll have lost a little endurance and want to be ready for the 5 and 8 minute jogging intervals.  

I have to admit I've missed working out.  Melinda in February 2009 would have never said that.  Thank goodness for lifestyle changes.  

Week 3 Complete!

Let me just start off with saying this: I love San Diego!!  While the rest of the country has had freezing rain, several inches of snow or just plain ol' wintry weather, I completed two of my three workouts outside this week.  Today in particular is ggooorrrrrgggeeeeoooouuuusssss.   Clear skies, low 70's, light breeze.  Perfect weather for an outdoor workout!  Ok, I'll stop bragging about San Diego's perfect weather....

Week Three consisted of the usual 5 minute warm up and cool down and two intervals comprised of 90 seconds jogging, 90 seconds walking, 3 minutes jogging and 3 minutes walking.  During the first two workouts I kept checking the clock during the 3 minute run wondering how much further I had to go.   (I've only gone for 1 minute?!!) But by the third workout the 3 minute jog was a piece of cake.  I didn't even break a sweat! Could have just been the perfect weather. :-)

Here's a graph of my workout. I kept my running pace pretty steady but I know I need to walk a little faster in between intervals.

And just in case you wanted to see the weather for San Diego.

Couch to 5K Workout 2

Two weeks down, only 7 more to go! Oh, and I'm supposed to jog for 20 minutes straight by the end of week 5??  Eek!! That's only three weeks away and I'm scared!!   

Week Two was a little more challenging than Week One.  This week consisted of a brisk 5 minute warm up, alternating 90 seconds of running and 2 minutes of walking for twenty minutes with a 5 minute cool down.   I completed all of the running intervals without resting, but I'll be honest, by about the 5th interval I was wondering when I would reach the cool down period (and still asking myself how I'll ever run for 20 minutes straight).  I ran two of the workouts this week on the track and one on the treadmill.  So far my preference is on the track. Surprisingly enough, I can still keep a good pace and end up in the same spot for each interval.  And the fresh air is nice.

So far is this ish ain't easy, especially if you've never been the athletic type. But I'm going to keep at it because I'm determined to run a 5K this year!

Couch to 5K Workout 1, Week 1

It's the New Year and that means it's time to get back on track with my running program! Over the two week break I worked out a few times and continued my running program but I decided to start an actual program instead of something I made up in my head. I've heard a lot about Couch to 5K and decided it best suited my  needs.  I realize I'm no couch potato but I haven't been able to improve my distance so I'm starting over.  My goal is to run a 5K by April and that gives me time to train and ensure I'm ready by then.
 
I downloaded the C25K iPhone app and hopped on the treadmill.  5 minute brisk walk as a warm up and then 60 seconds of running with 90 seconds of walking intervals for 20 minutes.  I kept my speeds about the same as what I've been doing the past few weeks - 4.0 walking, 5.5 running and it felt like a pretty good workout. This is the same workout for all three days this week and each week the running intervals increase and the walking decrease.  By week 9 I'll be running 3.1 miles in 30 minutes. We'll see!