Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run 30 min. CT 30 min. Run 26 min. Walk easy Run 35 min. Run 40 min. REST
normal pace race pace 30 min. normal pace slow pace
(avg 140bpm) (avg 160bpm) (avg 140bpm) (avg 130bpm)
Sunday, May 29, 2011
Saturday, May 28, 2011
Day 77
Okay, so I just finished my first week of the new program that is geared to prepare me for a 10k.
I have to say that, although the first few days were rough, I really enjoyed the last couple of days - 30 minutes at 140 bpm yesterday and 30 minutes at 130 bpm today! Interestingly, I really had to work at it, from time to time, to get down into the 130s! It's hard to slow down - NEVER thought I'd ever say that about running! Weird but cool!
During my run today, it occurred to me that running 30 minutes is my baseline now, when just a few short weeks ago, it was my goal. That's what these conditioning programs do. They meet you where you are and take you where you want to go, IF you put in the time and do your best!
Can't wait to see how next week goes!
'-) Missi
I have to say that, although the first few days were rough, I really enjoyed the last couple of days - 30 minutes at 140 bpm yesterday and 30 minutes at 130 bpm today! Interestingly, I really had to work at it, from time to time, to get down into the 130s! It's hard to slow down - NEVER thought I'd ever say that about running! Weird but cool!
During my run today, it occurred to me that running 30 minutes is my baseline now, when just a few short weeks ago, it was my goal. That's what these conditioning programs do. They meet you where you are and take you where you want to go, IF you put in the time and do your best!
Can't wait to see how next week goes!
'-) Missi
Thursday, May 26, 2011
Day 75
Okay, so it has been a few days since I last posted, and here's why: I was just too tired!
I have literally worn myself out this week "thinking" about my new exercise schedule, and that has not been joyful.
For example, the night before my bike ride, I kept waking myself up wondering if I could even ride a bike that has brakes which are operated by my hands, instead of my feet! And it was even worse the night before my "race pace" workout where I was asked to run for 22 minutes as hard as I could (roughly 160 bpm). I kept waking up thinking, "That just sounds way too hard. I might die. I'm almost 43!"
Enough of that negative self doubt. The Deceiver has been after me, but I am bound and determined to outrun him. Heck, even when he was nipping at my heals and riding on my back during my "race pace" day, I was still able to run sub 9-minute miles! You can't keep this girl down!
So today, after a day of rest, I am ready to hit the 30-minute (140 bpm) run tomorrow, refreshed and revived by the Holy Spirit's reminder to be joyful!
Until next time,
Missi
I have literally worn myself out this week "thinking" about my new exercise schedule, and that has not been joyful.
For example, the night before my bike ride, I kept waking myself up wondering if I could even ride a bike that has brakes which are operated by my hands, instead of my feet! And it was even worse the night before my "race pace" workout where I was asked to run for 22 minutes as hard as I could (roughly 160 bpm). I kept waking up thinking, "That just sounds way too hard. I might die. I'm almost 43!"
Enough of that negative self doubt. The Deceiver has been after me, but I am bound and determined to outrun him. Heck, even when he was nipping at my heals and riding on my back during my "race pace" day, I was still able to run sub 9-minute miles! You can't keep this girl down!
So today, after a day of rest, I am ready to hit the 30-minute (140 bpm) run tomorrow, refreshed and revived by the Holy Spirit's reminder to be joyful!
Until next time,
Missi
Monday, May 23, 2011
Training toward a 10k Program - Week 1
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run 30 min. CT 30 min. Run 22 min. Walk easy Run 30 min. Run 30 min. REST
normal pace race pace 30 min. normal pace slow pace
(avg 140bpm) (avg 160bpm) (avg 140bpm) (avg 130bpm)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run 30 min. CT 30 min. Run 22 min. Walk easy Run 30 min. Run 30 min. REST
normal pace race pace 30 min. normal pace slow pace
(avg 140bpm) (avg 160bpm) (avg 140bpm) (avg 130bpm)
Day 72
I can't believe that I didn't take the time Saturday to hoot and holler about actually running 30 minutes without stopping!!! Who would have thought, way back on March 14, that it would have been so easy and... well... lackluster. Truth be told, it has been harder over the last week to stay true to the program - not because the running was harder, but because it was tempting to just go ahead and run the full 30 minutes!
Normally, after completing an eight-week training program, you're supposed to take a few days off to regroup and fully recover, but, after the unexpected week I had off due to my finger injury, my mind and body are craving more. I have decided that I want to continue running, not necessarily faster but farther. To that end, my wonderful hubby has researched and organized a training program that would prepare me for a 10k (a little over 6 miles). I am not planning to race any time soon, but this type of program will give me the structure and confidence to continue to extend myself.
All of the 10k prep programs that we found online were based on mileage, but I am so much more comfortable with measuring time that we loosely translated the efforts from distances to times. This will not only allow me to run new and unmeasured routes, but to better schedule the time necessary for each workout.
The "loose translation" is based on pace. If the original program said to run 3 miles at a comfortable pace, I calculated that I could run those three miles in thirty minutes comfortably (10 minute miles with a heart rate around 140 bpm.) The days in the program that call for more intensity, designated as "race pace," I figured at 8.5 minute miles at around 160 bpm. The other new thing in this training program is the addition of cross training on Tuesdays. These can be any aerobic activity (swimming, biking, hiking...) averaging 120-140 bpm for 30 minutes. I plan to bike! I got a new bike for Mother's Day. It is the first bike that I have owned and ridden since I was eleven. I am really looking forward to it!!!
Let's take a minute to talk about my results from the first 8 weeks. Remember that my main goal was to find an exercise program that was both joyful and sustainable. Well, I am delighted to say that I have accomplished that, which is huge!
My secondary goals were to tone up my "flabby bits," fit into my clothes better and hopefully lose a few pounds. I have accomplished those as well. At my last weigh-in, the scale told me that I have lost 8 pounds, which brings me to 120 lbs! I don't know how many inches I've shaved off, but I do know that I can now see my collar bones, which I sort of forgot I had. ;-) That's somethin', right? In all, I am very pleased with the results and can't wait to see what this next program has in store!
Speaking of the "next program," I completed the first round this morning, which was to run for 30 minutes at around 140 bpm. It was a little challenging all the way through, for some reason. Maybe it was the fact that it was 75 degrees already at 6:15 am, or maybe I just didn't have the right frame of mind; some days are like that - thankfully not very many! Tomorrow, I get to ride my bike! Yippee!
Thanks for following my journey so far!
;-) Missi
Normally, after completing an eight-week training program, you're supposed to take a few days off to regroup and fully recover, but, after the unexpected week I had off due to my finger injury, my mind and body are craving more. I have decided that I want to continue running, not necessarily faster but farther. To that end, my wonderful hubby has researched and organized a training program that would prepare me for a 10k (a little over 6 miles). I am not planning to race any time soon, but this type of program will give me the structure and confidence to continue to extend myself.
All of the 10k prep programs that we found online were based on mileage, but I am so much more comfortable with measuring time that we loosely translated the efforts from distances to times. This will not only allow me to run new and unmeasured routes, but to better schedule the time necessary for each workout.
The "loose translation" is based on pace. If the original program said to run 3 miles at a comfortable pace, I calculated that I could run those three miles in thirty minutes comfortably (10 minute miles with a heart rate around 140 bpm.) The days in the program that call for more intensity, designated as "race pace," I figured at 8.5 minute miles at around 160 bpm. The other new thing in this training program is the addition of cross training on Tuesdays. These can be any aerobic activity (swimming, biking, hiking...) averaging 120-140 bpm for 30 minutes. I plan to bike! I got a new bike for Mother's Day. It is the first bike that I have owned and ridden since I was eleven. I am really looking forward to it!!!
Let's take a minute to talk about my results from the first 8 weeks. Remember that my main goal was to find an exercise program that was both joyful and sustainable. Well, I am delighted to say that I have accomplished that, which is huge!
My secondary goals were to tone up my "flabby bits," fit into my clothes better and hopefully lose a few pounds. I have accomplished those as well. At my last weigh-in, the scale told me that I have lost 8 pounds, which brings me to 120 lbs! I don't know how many inches I've shaved off, but I do know that I can now see my collar bones, which I sort of forgot I had. ;-) That's somethin', right? In all, I am very pleased with the results and can't wait to see what this next program has in store!
Speaking of the "next program," I completed the first round this morning, which was to run for 30 minutes at around 140 bpm. It was a little challenging all the way through, for some reason. Maybe it was the fact that it was 75 degrees already at 6:15 am, or maybe I just didn't have the right frame of mind; some days are like that - thankfully not very many! Tomorrow, I get to ride my bike! Yippee!
Thanks for following my journey so far!
;-) Missi
Saturday, May 21, 2011
Day 69
I meant to write this post yesterday but didn't get around to it, so here goes!
Yesterday morning, I woke to the sound of thunder and the pitter-pat of steady rainfall! It was awesome in every way, except for running. You see, for the past month, I have been getting up at 6:15 am for my run. Since I am a naturally early riser, it just made sense for me to greet the day with exercise. It's also early enough so that I can get showered and ready before the kids ever get up!
Well, that was not the case today. I would just have to wait for a break in the weather to squeeze in my run. That's okay; I can roll with it! Luckily, my husband's Grampa Adcock's saying about rain ("If it starts before 7, it will end by 11") proved true once again. The rain literally stopped at 11:00 am. Weird, but I'll take it!
So off I went. The weather was fresh and clean, which I really liked, but I do have to say that I was initially a little miffed at all of the puddles! Boy, what does that say about me? When did puddles turn from something I longed for after a rain to something that I was desperately trying to avoid? What am I, dead inside!
For the rest of my run, I tried to embrace the puddles, literally and figuratively, and that made it much more joyful!
Happy splashing!
;-) Missi
Yesterday morning, I woke to the sound of thunder and the pitter-pat of steady rainfall! It was awesome in every way, except for running. You see, for the past month, I have been getting up at 6:15 am for my run. Since I am a naturally early riser, it just made sense for me to greet the day with exercise. It's also early enough so that I can get showered and ready before the kids ever get up!
Well, that was not the case today. I would just have to wait for a break in the weather to squeeze in my run. That's okay; I can roll with it! Luckily, my husband's Grampa Adcock's saying about rain ("If it starts before 7, it will end by 11") proved true once again. The rain literally stopped at 11:00 am. Weird, but I'll take it!
So off I went. The weather was fresh and clean, which I really liked, but I do have to say that I was initially a little miffed at all of the puddles! Boy, what does that say about me? When did puddles turn from something I longed for after a rain to something that I was desperately trying to avoid? What am I, dead inside!
For the rest of my run, I tried to embrace the puddles, literally and figuratively, and that made it much more joyful!
Happy splashing!
;-) Missi
Thursday, May 19, 2011
Day 67
My husband is multi-talented! He can cook, draw, build, carve and fix anything. And I have to admit that I count on that more than I am appreciative of it!
That being said, I just wanted to say "Thank You, Honey!" I love that you are the guy that everyone calls when they need a hand. Heck, I just love you!
And I know that God will give you insight in the next 24 hrs as to how to fix the air conditioner!
You're amazing!
Missi
That being said, I just wanted to say "Thank You, Honey!" I love that you are the guy that everyone calls when they need a hand. Heck, I just love you!
And I know that God will give you insight in the next 24 hrs as to how to fix the air conditioner!
You're amazing!
Missi
Monday, May 16, 2011
Day 64
It has been absolutely gorgeous weather the last few days. The mornings start out in the mid-40s, rise to the mid-70s by the afternoon and cool off a bit in the evening - the perfect temperature for roasting weenies and marshmallows in the backyard firepit.
So last night, we did just that! Everything is running smoothly; the weenies are charred to perfection, and the kids are gobbling them down as soon as they (the hotdogs) come off the stick ;-) Now, it's time for the marshmallows.
At my house, there are two ways to enjoy roasted marshmallows: 1. Slow roasted - carmelized on the outside but pure melted goodness on the inside or 2. Fire blazed - charred and bubbled on the outside but still firm on the inside, which means its good for another dip in the fire (a two-for-one, if you will). Both are satisfying!
Well, my hubby had just finished roasting several marshmallows for the kids when he decided to make a "fire-blazed" for himself, and just as he began blowing out the flames that had enveloped the marshmallow, a molten glob went rogue and landed on the end of his nose. I say "landed," but really, it adhered to it, resulting in third-degree burns to the tip of his proboscis. I know. I know. There's no need to cuss! (although, he had every right to.) Thankfully, he is healing up, but his nose is going to be tender for a while.
Sorry Babe!
;-) Missi
So last night, we did just that! Everything is running smoothly; the weenies are charred to perfection, and the kids are gobbling them down as soon as they (the hotdogs) come off the stick ;-) Now, it's time for the marshmallows.
At my house, there are two ways to enjoy roasted marshmallows: 1. Slow roasted - carmelized on the outside but pure melted goodness on the inside or 2. Fire blazed - charred and bubbled on the outside but still firm on the inside, which means its good for another dip in the fire (a two-for-one, if you will). Both are satisfying!
Well, my hubby had just finished roasting several marshmallows for the kids when he decided to make a "fire-blazed" for himself, and just as he began blowing out the flames that had enveloped the marshmallow, a molten glob went rogue and landed on the end of his nose. I say "landed," but really, it adhered to it, resulting in third-degree burns to the tip of his proboscis. I know. I know. There's no need to cuss! (although, he had every right to.) Thankfully, he is healing up, but his nose is going to be tender for a while.
Sorry Babe!
;-) Missi
Sunday, May 15, 2011
Day 63
As I type this on the eve of my last week of this 8-week running program, I am excited to say that I have followed this schedule to the letter. Whatever it said to do on that day, I did - no questions asked! I believe that the program is setup for success, just the way it is, and I have seen it turn people into runners of merit!
I say all of that to say this! The last few runs of last week, I was tempted to veer of the schedule, and by veer, I mean that I felt the urge to just run the 30 minutes already (ahead of schedule). I mean, heck, I'm running 26 minutes at a time right now; why not just skip the 1-minute walk and power through? I'll tell you why . . . 'cause "Simon didn't say!"
That's right. I'm going to stay the course and feel the joy, just like I planned back on March 14th!
Until next time,
Missi
I say all of that to say this! The last few runs of last week, I was tempted to veer of the schedule, and by veer, I mean that I felt the urge to just run the 30 minutes already (ahead of schedule). I mean, heck, I'm running 26 minutes at a time right now; why not just skip the 1-minute walk and power through? I'll tell you why . . . 'cause "Simon didn't say!"
That's right. I'm going to stay the course and feel the joy, just like I planned back on March 14th!
Until next time,
Missi
Friday, May 13, 2011
Day 61
I love to run; I really do. It has truly been a joy so far, and that is such a relief!
For now, I really feel that I have found a way to exercise that is challenging and, dare I say, relaxing, at the same time. I still have a week to go before I will be running the full 30 minutes - straight, and I know that I will be able to do it! I could not have said that two months ago!
I have also discoved something very interesting about myself as a runner that I did not think possible. Once this 8-week program is complete, instead of trying to go as fast and as far as I can in 30 minutes, I am feeling a strange urge to slowly work my way to 45 minutes and up! As a former sprinter (during my high school days), I would have never thought I would have these leanings, and I am so excited for the possibilities. Who knows; maybe I'll sign up to run the half-marathon next spring!
Speaking of the marathon, I just want to say how very proud and inspired I was on May 1st to have my brother (who ran the full marathon) and my mom (who ran the 1/2) as guests at my house that weekend. You gave it your all even in those cold and wet conditions. You did yourselves, your family and Julie Welch (a victim of the OKC bombing) proud!
Blessings,
Missi
For now, I really feel that I have found a way to exercise that is challenging and, dare I say, relaxing, at the same time. I still have a week to go before I will be running the full 30 minutes - straight, and I know that I will be able to do it! I could not have said that two months ago!
I have also discoved something very interesting about myself as a runner that I did not think possible. Once this 8-week program is complete, instead of trying to go as fast and as far as I can in 30 minutes, I am feeling a strange urge to slowly work my way to 45 minutes and up! As a former sprinter (during my high school days), I would have never thought I would have these leanings, and I am so excited for the possibilities. Who knows; maybe I'll sign up to run the half-marathon next spring!
Speaking of the marathon, I just want to say how very proud and inspired I was on May 1st to have my brother (who ran the full marathon) and my mom (who ran the 1/2) as guests at my house that weekend. You gave it your all even in those cold and wet conditions. You did yourselves, your family and Julie Welch (a victim of the OKC bombing) proud!
Blessings,
Missi
Wednesday, May 11, 2011
Day 59
Well, it's been a week since my last post, and I am hoping to be more regular from here on out.
I am feeling so much better and have even returned to my running routine. I started back at the Week 7 schedule, though (which I had just completed the morning of "the incident"), and that has proven to be a nice confidence builder, since I was not sure how taking a week off would affect my overall fitness. Turns out, not very much!!
It's hard to believe that my finger injury is now ten days old, and my visit today to the orthopedist resulted in the VERY uncomfortable removal of the stitches. And I am embarrassed to say that I uttered a couple of curse words during the procedure. Tracy said that it was uncharacteristic and a little funny, so I shouldn't worry about it too much! So I won't ;-)
Until next time,
Missi
I am feeling so much better and have even returned to my running routine. I started back at the Week 7 schedule, though (which I had just completed the morning of "the incident"), and that has proven to be a nice confidence builder, since I was not sure how taking a week off would affect my overall fitness. Turns out, not very much!!
It's hard to believe that my finger injury is now ten days old, and my visit today to the orthopedist resulted in the VERY uncomfortable removal of the stitches. And I am embarrassed to say that I uttered a couple of curse words during the procedure. Tracy said that it was uncharacteristic and a little funny, so I shouldn't worry about it too much! So I won't ;-)
Until next time,
Missi
Wednesday, May 4, 2011
Day 52
Hi Friends,
Sorry that it has taken me a few days to get back to my blog! Here's the reason for the delay: I am injured! And no, it's not from running, ironically! It's from stacking wood!
This past Saturday, in the late afternoon, I was helping my husband stack some wood for the wood pile when my right ring finger was crushed between two logs!! My quick-thinking and medically-savvy Dr. Hubby quickly surveyed the wound and rushed me immediately to our doctor's office (thankfully he was working on Saturday) where an exam and x-rays revealed a severed tendon, broken bone and wounds that needed stitches! Yikes!
Tomorrow, I am going for my first consultation with the hand surgeon for his assessment of what needs to be done from here on out!
Overall, I feel really well, except when I accidentally bang my splinted and heavily bandaged bum finger on something, and then it's instant nausea. I am also a little bummed that I have not been able to run this week but will return to my regimen as soon as doctors allow.
I'll keep you posted on my recovery!
Missi
Sorry that it has taken me a few days to get back to my blog! Here's the reason for the delay: I am injured! And no, it's not from running, ironically! It's from stacking wood!
This past Saturday, in the late afternoon, I was helping my husband stack some wood for the wood pile when my right ring finger was crushed between two logs!! My quick-thinking and medically-savvy Dr. Hubby quickly surveyed the wound and rushed me immediately to our doctor's office (thankfully he was working on Saturday) where an exam and x-rays revealed a severed tendon, broken bone and wounds that needed stitches! Yikes!
Tomorrow, I am going for my first consultation with the hand surgeon for his assessment of what needs to be done from here on out!
Overall, I feel really well, except when I accidentally bang my splinted and heavily bandaged bum finger on something, and then it's instant nausea. I am also a little bummed that I have not been able to run this week but will return to my regimen as soon as doctors allow.
I'll keep you posted on my recovery!
Missi
Sunday, May 1, 2011
Week 8 Schedule
Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run 27 min. Run 20 min. Run 28 min. Walk easy Run 29 min. Run 30 min. REST
Walk 1 min. Walk1 min. Walk 1 min. 30 min. Walk 1 min.
Run 2 min. Run 9 min. Run 1 min.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run 27 min. Run 20 min. Run 28 min. Walk easy Run 29 min. Run 30 min. REST
Walk 1 min. Walk1 min. Walk 1 min. 30 min. Walk 1 min.
Run 2 min. Run 9 min. Run 1 min.
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