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Training Overview #sftsRUNS

21 Jul

Welcome to today’s 10K Training Overview!  This is a weekly accidentally sporadic series in which I document my weekly accidentally sporadic running progress, nutrition, photos, and mileage as I train for Pittsburgh’s 2014 Great Race on September 28th.  If you are on Instagram, Twitter, or Facebook – you can also follow along using the hashtag #sftsRUNS.   These overviews are intended not only for me as a way to document my fitness journey, but also as a means to inspire other newbie runners who are ready to move beyond the 5K distance.

Training-Overview-SFTSRuns

Weekly Overview:

As with everything I set my mind to, I got a little distracted.  HEY!  I’m an Aries!  Give me a break!  I’ve been running, working out, and eating clean but I haven’t been following my set training plan.  At all.  It felt fake to come here and try to BS my way through an update with what amounts to fluff.  Something has gone awry in training land, but I am determined to get myself back on track!

Weight Change:

My weight loss goal is 150 lbs.  By August, my goal is to be down to 175 lbs.  When I began this training cycle, I weighted 192.7 and I am happy to report that this morning I weighed in at 186.7!  That’s a -6 lb. weight loss since the beginning of June.  I am thrilled – that is about a pound per week!  190 was a plateau that I just couldnotbreakthrough.  I’m so excited to see my progress with a more regular cardio regimen.

Physical Condition:

This past Sunday, I biked downtown (22.56 miles roundtrip) to participate in some FREE yoga in Market Square.  It was gorgeous and so much fun!  Seriously, how beautiful is Pittsburgh?  Ugh…I love it so hard.  My body is completely sore in so many different places from yoga, which of course makes me want to go back every Sunday.  Loved it and hey! you can’t beat the price of free.

yoga-in-the-square-open-streets-pittsburgh

Mental Condition:

I’ve honestly fallen into another one of my “lazy, hazy, crazy days of summer” slumps and have been lacking any and all motivation to regularly work out.  My body has been itching for physical activity, I’ve just got to get my mind back on board.  I’ll get there. 😦

Nutrition:

My clean eating has been my only salvation lately.  The FB challenge group I belong to has helped with this exponentially!  Also, not buying junk food has helped.  I did fall off the wagon once over the weekend, but that’s only because I’m making it my own personal mission to keep the fro-yo place down at the Waterfront in business!  Every night I say a prayer that it will survive what so many other ice cream related shoppes could not.  PS – I don’t even feel bad for eating this because the topping is mostly fruit and the total was less than $3.00.  That’s basically imaginary fro-yo in my book.  ALSO, I absolutely hated the bottom flavor (french toast – it 100% tasted like a Yankee candle) so I didn’t even eat half the yogurt.

fro-yo-cheating

Non-Mileage Training (but still running related):

This has been the majority of what I’ve been doing.  Oops!  Lots of biking and walking, a little yoga, and a little running.

Impact On Real Life:

Clean eating has changed my metabolism and it’s really starting to pay off.  Seeing results without actually putting in much effort is huge and it makes me want to push myself this week.  I will get more results if I put it more work!  The only thing holding me back from being the person I want to be is ME.

Action Plan:

This week I need to stick to my training plan and get in all my miles.  I need to get back on track with running and I’m looking forward to more yoga on Sunday 🙂

 

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Training Overview Week 3 #sftsRUNS

23 Jun

Welcome to the 3rd installment of my 10K Training Overview!  This is a weekly series in which I will document my weekly running progress, nutrition, photos, and mileage as I train for Pittsburgh’s 2014 Great Race on September 28th.  If you are on Instagram, Twitter, or Facebook – you can also follow along using the hashtag #sftsRUNS.   These overviews are intended not only for me as a way to document my fitness journey, but also as a means to inspire other newbie runners who are ready to move beyond the 5K distance.

Training-Overview-SFTSRuns

Weekly Overview:

  • Liberty has been accompanying me on more and more – I can tell she really loves it.  I really miss my old running buddy, Hallie the poodle, but Liberty is becoming an old pro.  Except for when she gets distracted by her reflection, or stops to take a shit in the middle of a cross walk of a busy intersection (who does that?!)…or all the times she seems to forget what we are doing, so she basically stops right in front of me.  We’ll get there, Liberty.  I’m also slowly working on training a new little running buddy – Bea Arthur.
  • Bea-Arthur-Walking
  • The humidity last week absolutely sucked the life out of me.  The air has been so saturated it feels like there’s no oxygen.  Bumping my runs up to the wee hours of the morning has definitely helped this, along with taking way more walking breaks than usual.  The last thing I need is to pass out on the side of the road with Liberty attached to my arm.  I visualize her dragging me onto the train tracks while she chases bunnies into the brush.  That was disturbing.  Moving on…listening to my body seems to be working.
  • As of Friday we are 2 weeks out from the 4th of July!  I am registered for the Brentwood Firecracker 5K – will you be running with me?!

Training Plan:

Planned Mileage:  10

Actual Mileage: 10.45 <— BOOOOOOM!!!!!

Longest Distance:  3.09

Training Miles to Date:  24.28

Weight Change:

Last week I weighed in at 190.9 and this morning I weighed in at 189.2.  That’s a -1.7 lb. loss for the week!!!!!!  If you can read that and say “What’s the big deal, it’s not even 2 lbs.” then obviously you’ve never been fat.  I am ecstatic!!  I haven’t been able to break through 190 all year and I finally did!!!  HUGE HUGE HUGE motivator for me this week.  I want more more more less less less <– however you look at it!

Physical Condition:

No cramping, aching, stiffness, or other physical symptoms.  I felt extremely tired, but I think it’s just the weather.  Despite the fatigue, I stuck to my training mileage and I felt like I gave 100% all week.  I hope I’m being smart.  It’s never easy for me to discern smartness from my own laziness when it comes to running.  I’m terrified of getting injured and I’m basically flying blind with this whole running/training/fitness thing.  I think I’ve found a balance between being cautious and simply not having motivation to push myself harder.  Oh, to have insurance and not be consumed with these things.  That’s a lie, it would still consume me.  Anyway, my only complaint is bike seat butt pain from a long ride on Sunday.

Mental Condition:

Mentally, I’m in a much better place than I was the last 2 weeks.  Things are still complicated and stressful, but I’m not investing too much energy into stressing myself out.  Who knew it was that easy?  We are down to 1 vehicle while the other is in the shop, so I’ve kind of been forced to run some of my old routes around the Homestead/West Homestead/Waterfront area.  Don’t get me wrong, there are endless places to run with no shortage of things to look at.  It’s freaking awesome, BUT…after running the same routes over and over started to make me dread running.  Now that I’m a regular back at my old stomping grounds, it’s cool to see how much I’ve improved since last year and also how much I’m improving day by day.  I’m finding fun ways to challenge myself on my old routes by playing little games with myself and just generally trying to make it more mentally engaging.

Nutrition:

eat-breakfast

I hit the grocery store HARD last Sunday and I stockpiled tons of healthy options.  The theme this week was: Eat Breakfast,  Dammit!  I’ve been making it a point to eat breakfast every single day and it truly helps me make better decisions during the day.  Still struggling with chocolate cravings and Lord, do I want BEER.  Nice, cold, refreshing beer on these muggy summer days.

Non-Mileage Training (but still running related):

You can just give me a big “F” in the HIIT column AGAIN this week (- God, what is wrong with me?!)  I did go for an amazing bike ride on Sunday, so I got in my hour of cross-training and then some.  (More on that later in the week!)

via DailyMile.com

via DailyMile.com

Impact On Real Life:

I am truly loving the whole crack of dawn wake up call thing!  By the time I go to work around 10AM, I feel like I’ve all ready accomplished so much during the day.  I have the type of personality that really thrives in a structured environment.  When I start to get into the swing of a training plan, my entire life becomes more productive.  The dogs are getting more attention, I’m cooking more often, doing meal prep more often, my house is cleaner, etc.  I’m sure this may change as I move into higher mileage training, so I will enjoy it while I can!

Action Plan:

Strength train. Strength train. Strength train.  I may be getting away with not doing it now, but I will pay for it later!  My 5K is just around the corner and I couldn’t feel more ready.

Cue The Slow Clap.

18 Jun

I am honestly having a hard time believing that the humidity was only 48% yesterday, but Siri says it’s so.

photo 3

Sure felt like 100* to me!  Suck it mother nature.  I feel groggy, bloated, tired, and generally just disgusting when it’s hot and humid.  I’ve been going to bed earlier and sleeping past my alarm.  And yet, I did the almost unthinkable and forced myself to run after work yesterday.  I only had 2 miles on the books, but I was dreading 2 miles in the muggy misery.  To really dig it in to myself, I opted for a 2 mile trek that included several hills.  Honestly, it was forecasted to be hotter on Wednesday (today) than Tuesday, so I knew if I didn’t get the miles in they would be there waiting for me.  But they would be hotter.

This arrow in the picture below points to the spot where “Yay!  I get to run down hill!” became “Oh…we are going back up hill again.”  I forgot to bring my Garmin with me today to check the actual steepness, but I will make sure to include it in my weekly recap.  There wasn’t anything special about this run – it was probably pretty slow considering I walked a lot because DUH.  It’s really super friggin’ hot.

You’re lucky I love your curves, Pittsburgh.  That’s all I’ve got to say.

Doyle.West.Homestead

When I got home, I was sans energy.  Sans spirit.  Sans vitality.  I knew dinner needed to be mindless and needed to drag out into lunch for the next day.  So, I grabbed one of my most recent Patak’s Simmer Sauces (swear, they do not even know who I am – I’m really just enjoying trying all the different flavors!) which was Mango Curry and some chicken breasts.  Very yummy and I’m not worried about a little extra sugar after a long, hot run.  I got 3 servings out of the jar, here is the nutrition facts per serving:

Pataks-Mango-Curry-Nutrition-Facts

Mango Curry Chicken w/ Coconut Rice:

Mango-Curry-Chicken-Coconut-Rice

Yes, I know there was a startling lack of veg on my plate.  I was too hot and tired to even care.  There was more than enough chicken for lunch today and now I have to figure out how to use the extra coconut rice!  It would make a fantastic rice pudding.  So anyway, there was really no point in today’s post other than I am really proud of myself for getting uncomfortable!!!

NoOneEverDrownInSweat

Training Overview #sftsRUNS

16 Jun

Welcome to the 2nd installment of my 10K Training Overview!  This is a weekly series in which I will document my weekly running progress, nutrition, photos, and mileage as I train for Pittsburgh’s 2014 Great Race on September 28th.  If you are on Instagram, Twitter, or Facebook – you can also follow along using the hashtag #sftsRUNS.   These overviews are intended not only for me as a way to document my fitness journey, but also as a means to inspire other newbie runners who are ready to move beyond the 5K distance.

Training-Overview-SFTSRuns

Weekly Overview:

Unfortunately, my personal life continued along its downward spiral last week.  Running is extremely cathartic and I am so thankful that I’m able to do it.  I had scheduled some T-25 days with my friend, but because of the long hours I was pulling at work I just couldn’t juggle it.  I did try and get out of the house a bit, so I went to the Pirates game on Thursday with some friends.  I had planned a few other things, but I was basically just trying to keep my head above water all week.

Training Plan:

Planned Mileage:  9.5 miles

Actual Mileage:  8.18 miles <– Still under my goal, but improved since last week!

Longest Distance:  3.39

Training Miles to Date:  13.83

Weight Change:

My weight loss goal is 150 lbs.  By August, my goal is to be down to 175 lbs.  I weigh in immediately after I wake up on Monday mornings.  Last Monday, I weighed in at 190.2 and this morning I weighed in at 190.9.  I’m not discouraged by that at all because I drank quite a few beers at the Pirates game and spent half the week eating whatever I felt like.

Physical Condition:

Excellent!  I’m not expecting anything to really start changing until a few more weeks into training.  I’m still happy with my running shoes and am pretty consistent with stretching after a hard workout.  As far as I can tell, I’m staying hydrated – still just working on my summer swag.  Runner’s World recently posted some tips for running in humidity.  What I got out of it:  I overheat quickly as it is, but the humidity exacerbates the situation by not letting my sweat evaporate.  Therefore, it is important for me to be mindful of when the humidity is lowest, stay hydrated, and take walking breaks when the humidity is high.

Mental Condition:

I try to keep my posts light-hearted for the most part, but this week felt like the 9th circle of hell.  Running helps, of course.  But, I noticed a problem that I think translates into my life.  I don’t believe in myself enough.  As soon as I let doubt creep into my mind, I succumb to it.  I don’t know when I lost faith in myself to be a capable, independent, strong person but I am all of those things.  The only one holding me back from taking control of my life/health/happiness is me.  Even if I block out or try to forget what I put into my body – my body keeps a very accurate record.  Really, this isn’t something you can half ass.  I’ve been half assing it for years which is why I’ve managed to maintain the same weight but never lose.

Nutrition:

Well….this is where things kind of fell apart this week.  Oops!  Not saying it wasn’t worth it, but I can do better.

#yolo

#yolo

Non-Mileage Training (but still running related):

I had a few days where I walked the dogs as cross training, but I really didn’t do any of my HIIT work.  No excuses, I just need to do it!

i-can-do-hard-things

Impact On Real Life:

I think the problem with last week is that I didn’t let it have an impact on my real life.  I let depression and anxiety get the better of me and I sabotaged myself.    Writing all of this out makes it much more clear, so thankfully I can see where I need to make improvements.

Action Plan:

I hit the grocery store on Sunday and spent a lot of time meal planning/prepping food for the week.  I also made it a point to go through the daily/weekly pages of my planner and write things down.  I added in fitness info, more meals, and added my blog posts for the week.  Even if I have to switch the days around, at least everything is there and I have to look at it.  I forgot to snap a pic when I was finished, but this is about halfway through:

planner-june

I honestly don’t know how people function without writing things down.  So, my action plan this week is to follow the plan I have written down for myself.  I mean how hard is that?  (Don’t answer that question.)  Do the damn workouts, eat the damn food and don’t binge out.  My mantra of the month:  I can do hard things.  I can.  I don’t even care if it sounds like a “That’s what she said…” punchline.  It helps me and it also makes me giggle sometimes!

Training Overview #sftsRUNS

9 Jun

Welcome to the first installment of my 10K Training Overview!  This is a weekly series in which I will document my weekly running progress, nutrition, photos, and mileage as I train for Pittsburgh’s 2014 Great Race on September 28th.  If you are on Instagram, Twitter, or Facebook – you can also follow along using the hashtag #sftsRUNS.   These overviews are intended not only for me as a way to document my fitness journey, but also as a means to inspire other newbie runners who are ready to move beyond the 5K distance.

Training-Overview-SFTSRuns

Weekly Overview:

Last week was really bad in a whole lot of ways, but I kept my chin up and managed to at least get some momentum with my training.  The beginning of the week was basically sedentary, but I managed to kick it up on Wednesday and kept it going through the weekend.  I’m worried less about piling on the mileage right now and more about getting in good, quality runs at a consistent mileage.

Training Plan:

Planned Mileage:  9.5 miles

Actual Mileage:  5.65 miles <– Oops!

Longest Distance:  2.65

Training Miles to Date:  5.65

Weight Change:

My weight loss goal is 150 lbs.  By August, my goal is to be down to 175 lbs.  I weigh in immediately after I wake up on Monday mornings.  Last Monday, I weighed in at 192.7 and this morning I weighed in at 190.2.  That makes a -2.5 lb. loss for the week!!!  I’m thrilled and I hope I can keep it going.

Physical Condition:

So far, so good!  The only thing I’ve really noticed is that my body is having a hard time adjusting to my schedule change.  Since I overheat so quickly, I need to make sure I get quality miles in, so I’ve moved my wake up time from 8AM to 6-6:30AM.  I’ve been hitting the sack around 10-11PM pretty consistently, so this coming week should be a little better and I am hoping to have more energy during the day.

Mental Condition:

My personal life is in complete turmoil right now, so yeah.  Let’s just say thank God for running.

Nutrition:

FroYo-Dots

Frozen Greek Yogurt Dots

On point!!  I managed to stay away from processed foods almost all week.  I had a cheat meal on Wednesday with some friends, but even then I kept my portions under control.  Then, on Friday I did have several (you’ll never know!) Stella Artois at iLaugh on Friday.  I have no regrets and I am pretty proud of myself.  This week I am going to take in more protein than I did last week for energy.

Non-Mileage Training (but still running related):

I managed to do my own HIIT circuit twice during the week and hooked up with a friend on Sunday to do T25 abs.

T-25-BeachBody

I also rented a bike and biked 6ish miles around the city.  So much fun – I will write more about it tomorrow!!   I can’t wait to get a bike that I can ride for fitness and for fun.  What a great way to get outside and enjoy the city with friends!

Eliza-Furnace-Trail-Pittsburgh-South-Side

Always pull over before taking a photo!

Impact On Real Life:

Last week I really noticed something – even though I am stressed out, frustrated, and overwhelmed with many things going on right now, staying active has really helped me find emotional and mental balance in a time when I usually fall apart.  Historically, my coping mechanisms have always been really self destructive:  binge drinking alcohol, binge eating (HOOBOY), and worse at times.  Over the last few months/years, I’ve forced myself to channel all of that emotion into running and it works.  I feel clear-headed and like I just vented to a friend after a good run.  Man did I need that this week.

Action Plan:

This week, I will hit my goal mileage (no excuses), try to increase my protein intake, stay positive, and STAY ON TRACK!

 

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