Challenges | Short workouts | Full Body Workouts |
I have good news and bad news for you Fitness Friday lovers. The bad news is that I don't have new workout for you today. The good news is that I want to give you more of what you want! My Fitness Friday workouts have ranged from little challenges that you can incorporate into your workouts to shorter high intensity interval training workouts to longer full body workouts. I want to know what you like best! Take a second to vote and let me know what you want to see! And don't forget, you can always access my Fitness Friday workouts by clicking HERE.
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What do I think about? It's more like what DON'T I think about?! One of the greatest things about long distance running is it's my "me" time. We all lead such busy lives - I so rarely get time to think. When I run - I have all the time I want to think. I also have a really terrible memory, so only if I'm lucky do I remember what I think about. But, every once in a while, the stars align - I'll have a really great idea while running, AND I'll remember it! Now who is going to come up with the app that will record your thoughts while running? Why do I do it? For so many reasons. I started running for exercise. I love all (most) types of exercise, so if it were just for the calorie burn, I'd probably choose something else, but somewhere along the way, running became more than exercise for me. That feeling when I ran for 30 minutes straight without stopping the first time? Pretty amazing! The feeling when I did it again, but ran a farther distance? Even better. But what really does it for me is setting a goal and then actually reaching it. In life, there are so many things that we can't control. But with running, for the most part, you're in full control of the progress you make. You might have to postpone a run because of weather and sometimes even life getting in the way, however, barring no injuries, it's just you and your feet. Speed work and training runs - they really work! If you would have told me last year that I would be running at the speed I'm running today, I wouldn't have believed you. If you would have told me ten years ago that I would one day be a two-time marathoner, I would have said you were crazy. Now, I'm going to let the sky be the limit. I will continue to set goals until my legs won't hold me up anymore.
How would YOU finish this sentence: "I run because _____________"
This past weekend began with thoughts of a 13.1 mile run. Part of me wanted to go out and "race" the run to see if I could hit my goal, but the other part of me was scared that it just wasn't possible, and I would wind up walking the second half of the run after my legs gave out. After agonizing over this, I decided that training is for practice, and I was going to try to hit that goal. If I made it, great, if I didn't, I still have one month to go.
Option 1: Keep doing what I'm doingI can keep up with my current training - running three relatively short runs during the week (with at least one being speed work) and a long run on the weekend. I'll aim to finish at about the same time that I did during my training run this past weekend. I'll feel confident that I can do this, since I have already proved that I can, but I risk finishing the race feeling like I could have done better. Option 2: Step it up, set a new goalI can set a new goal. While very tempting, this option brings up so many questions for me: 1) What should the new goal be? 2) Should I adjust my training? and 3) At what point during the actual race do I decide whether or not I'm going to hit that goal? Another option: Who cares? Stop obsessing!This option comes after reviewing my post on pace. Maybe I should just let whatever happens happen? I've already come so far! I'm have not decided yet which option I will take (suggestions welcome), but as I often say - when struggling between two options, it's usually because they are both good ones! Have you ever reached a goal before the race?
We first met Robin when she shared her incredible weight loss story. She lost 105 pounds over 3.5 years, but it became much more than counting points and losing pounds. Today Robin shares with us her starting point, which she describes as "rock bottom" and some physical and unexpected mental changes that accompanied her weight loss. She takes us to her "sky high" moment half way through her first Broad Street Run in 2011. As one would imagine, pealing 105 lbs. off your body incurs some changes in your life. Changes along my journey came in small, medium, and large packages. Every single one that I could consciously recognize was sweeter than next. These changes help me manage the struggles along the way. During my weight loss and maintenance journey (truthfully, it will be never ending), I’ve often been asked, “What was your rock bottom?” Essentially, what pushed me to finally commit to a change? The answer I clearly remember. About a week or two prior to joining Weight Watchers (again…for the last time), I found that my arms and legs would randomly fall asleep while I was asleep. I’d wake up and not be able to move one or more of my limbs. I wasn’t laying on them, or constricting the blood flow in anyway. They would just be asleep. Then, after waking up, I would be quietly lying in bed, and my heart would race and my breathing would become erratic. Very scary! I had always thought that I was a relatively healthy person, well, save for the obesity, but this just got real. With that recent development and me just really, really feeling bad about myself, I needed to commit to change. So, on Sept. 25, 2008, I walked through to the door to what would become my Thursday evening home for 4 years. Along the way, the changes to my life varied in degree, but all were welcome! Physical Changes (just a sampling)
Mental Changes
I think the biggest takeaway is knowing that there are BOTH physical and mental adjustments that come with weight loss. Recognizing this helps us understand that it HAS to be a journey to allow us to get used to all the change.
Have you noticed some mental changes that accompany your physical changes while losing weight?
FitYaf's Fall 2013 Running Playlist What's on your playlist this Fall?
Why do we judge ourselves on our pace anyway?
When running races, you're really only competing against yourself
Is your pace the best judgement of how you did? Let's say you go out for a race - a 10k. The weather is great, you got a good night's sleep and you're really READY for the race. You wind up finishing the race 3 minutes faster than your previous 10k? 3 minutes is A LOT for a 10k! That's VERY commendable. When you finish, someone asks you your pace. Is it the pace that matters? Or the fact that you just took 3 minutes off your PR? What if there was some sort of system like in bowling or golf where runners were ranked based on their average or improvement? What does this all mean for us runners?
Do you find that you compare yourself to others? When's the last time you rewarded yourself for reaching a goal (whether on race day or not)? Mandy and I met through friends when we started grad school at the University of Pittsburgh in 2004. Over a common interest in the social scene and finding new trendy restaurants, we formed a friendship that is now long distance. Mandy was even kind enough to let me live with her when I was temporarily "homeless" in 2010 - although it can't be proven, it may have been her 5k training (on which I joined her for a few runs) that inspired me to start running for more than just exercise. MANDY’S HALF MARATHON STORY: When Jillian asked me to “guest blog” on her fitness website I had my reservations. I’ve never seen myself as much of an athlete and the idea that I might offer valuable fitness advice is still outside my comfort zone. That said, when she told me people might relate better to someone that was “just like them” the idea made sense to me and so here I am sharing my adventures in half marathon training. Hopefully someone out there can connect with my story and glean some useful advice as a result! BACKGROUND: Before the summer of 2010 I could probably count the number of times I had run more than a mile on a single hand. I tended to avoid running mostly because I wasn’t good at it. I had heard experienced runners say things like “run at a pace where you can hold a conversation” and lucky for me I did not take this advice too seriously or I may have never gotten started. My first running goal was to finish a 5k, something that seemed difficult but achievable. There are many people out there who could pick up and run a 5k – I trained for something like 3 or 4 months. My training program was self-constructed and followed the general guidelines of running 3 times per week and trying to increase mileage before a break. When race day came, I finished the race without stopping (my goal) and achieved a time well below what I would have thought possible (credit to training in the summer heat and horrible hills of my neighborhood). While I still had something of a love/hate relationship with running I realized that I loved races! I ran the same 5k the next year and wanting to build on my momentum I also signed up for a 10k about a month and a half later. It was after two 10ks that I had a strange realization: that I may actually be able to complete a half marathon! What I would have never thought possible just a few years earlier now seemed the next difficult but achievable goal! HALF MARATHON TRAINING: THE PLAN One piece of advice I’d offer to half marathon rookies is to select a training plan that is appropriate for you. Many people would have considered 3-4 months training overkill for a 5k but it was what I needed to feel adequately prepared. That is why after browsing through the Hal Higdons and Jeff Galloways of the world I decided to customize my own half marathon training plan. I included it below for reference but perhaps more importantly, here are a few of the things I thought about in putting it together: • Overall Length: I decided that a relatively long training program (20 weeks) was right for me. Contributing factors 1) I was not planning on doing a ton of running before my training “officially” began, 2) the longest run I had ever done was not much more than a 10k, and 3) I wanted to increase mileage gradually as a preemptive approach toward avoiding injury. • Number of Runs/Week: In my previous experience I’d had a lot of success running 3 times per week; however, looking at the experts' plans I decided this was probably not going to cut it. I stuck with 3 times per week for what I considered the “bonus” work (the first eight weeks since many plans started at twelve) and upped it to 4 times per week after that. • Supplemental Exercise: I debated this one but ended up adding a cross-training exercise once per week (usually Zumba). It was all I could get myself to commit to as far as additional time (I’ve never been willing to sacrifice my social life or other hobbies in the interest of training), but I figured a little variety would be in the general direction of goodness. • Max Distance: I’ve never been able to have confidence in my ability to run a certain distance until I’ve actually completed the goal so I added a 13.1 practice run 2 weeks before the event. • Tapering: My research on tapering before a half was inconclusive – some plans included it and others did not. In the end I picked what I considered to be something of a happy medium. I made my plan generic as far as what days I was working out and always ran for distance rather than time. When I got to the higher mileage I tried to take the day off after my long run, and in general I tried not to have four days of running back to back; however, allowing the maximum amount of flexibility was key for me in sticking with the plan. Looking back, I think it’s probably a good sign that I wouldn’t change much about my approach. A more experienced runner could surely get away with less training and I’m not sure how crucial that extra Zumba workout really was but it wasn’t until my 12 mile run that I first had that feeling of “I think I’m going to make it” THE TEAM The other piece of advice I’d offer to half marathon rookies, or any runners for that matter, is to find a support system. I’ve been very lucky in that ever since that very first 5k I’ve had training support both at home (my husband) and from afar (my sister, her husband, my dad and various friends have all ran with me in various races). I’ve found this to be good not only for perseverance (you don’t want to be the first one to skip a workout) but also just for general enjoyment. In half marathon training my husband and I always did our long runs together and these actually became my favorite part of training. I loved exploring new places around town and it was great to have someone to share in the excitement each time I passed a new distance goal. My dad was also training for the same half marathon a state away and so it became a fun source of conversation when I’d call him on the phone (“that 11 miler was KILLER!” or “have you tried gels?”). It also gave me a new inspiration for gift ideas (hydration belt, ipod holder, running mix, etc.). IN CONCLUSION In 2006 my friend Kathryn and I went on a road trip to support our friend Peter who was running in the Cincinnati marathon. I very clearly remember a conversation we had promising that if either of us ever ran a marathon the other would come to cheer them on no matter where the location. We made the agreement with ease thinking that this was such impossibility it would be the last time it was ever discussed. I bring this up only to emphasize that those of you who are not runners should not feel that a half marathon is an unachievable goal. I may never run a marathon and it took me three years to be ready for a half, but I did it and I sport a 13.1 magnet on my car with extreme pride! Start small, dream big and you’ll get there eventually! Have you ever run a 5k? A half-marathon? What training plan did you follow? After the Pittsburgh marathon and a well deserved week or so off from running, I was ready to get back in the game, yet I was lost without a training schedule. I didn't want to start yet another training program, but I wanted to be able to keep running and progress with my speed. While I value speed workouts, I don't like to do more than one/week, so I invented a little game for myself called HOW FAR CAN YOU RUN IN 30 MINUTES? My weekday morning runs are typically on a treadmill, where it's very easy to control my speed. Below is a breakdown of my workout, which I do 2-3 times/week. I go up in total distance 0.01 miles almost every time I do the workout. That might not sound like a lot, but that's about 0.1 miles/month and a whole quarter of a mile in less than three months! Notes about this workout:
In 4 months, I went from 3.30 miles to 3.60 miles. Even better, I'm noticing progress in my longer run speeds too! Post below with YOUR progress!
Let's back up to last November. I had trained all summer for my very first marathon - the Philadelphia Marathon. I wasn't an experienced runner or racer, having only started running more than 3 miles about a year prior, with only 3 races under my belt. In the weeks leading up to the race, my friends and family kept asking me - do you feel ready? My answers were varied, but in reality, I just wasn't sure. I was advised to "trust in my training", and I did just that. I didn't miss a training run, I learned how to properly fuel and hydrate, so I was going to have an awesome run, right? While I don't know exactly what went wrong when race day came, I did learn that trusting in your training was not enough. During the marathon, I had a few things happen between miles 15 and 18 that I never had happen before and consequently, wasn't prepared. First, I had to pee! In all of my training runs, that had never happened, so somewhere between miles 15 and 16, I stopped to take care of that. There were a few seconds in that port-o-potty where I literally had to talk myself into getting back out there and running 11 more miles. I was never really good at stopping and starting during my long runs, so I started to get nervous. Somewhere around mile 18, I started to feel a pain in my Achilles. I had been very lucky during all of my training and never really experienced any injuries. I had no idea how to handle it, and with each step I was afraid that it would be the one where something snapped. This all came after I was supposed to meet up with my husband around mile 14 to switch out water bottles (and of course see some familiar faces), yet he wasn't there. Somewhere between mile 18 and 19, I just started to walk. Of course, I promised myself it would just be to assess the pain, and as soon as I felt it was okay to run, I would start again. Which I did. For about half a mile. From that point on, I was half running and half walking to the finish line. At one point I was running along with a pacer group, and although my original goal time was no longer a possibility (yes, I know, first time marathoners aren't supposed to set goal times), I set a new one right there. I just had to keep up with this group for about 4 more miles. That didn't last long, and I soon fell behind the group. No matter how disappointed I was during those last 8 miles, crossing the finish lines was still an amazing experience. I was able to ride that "high" through the rest of the day while celebrating with my friends and family. But when I got home that night, I was replaying those moments over and over in my head. I just couldn't figure out how an injury-free and seemingly perfect training went wrong. Over the next few weeks, I asked around and talked to runners who were more experienced, but in the end, I decided that as a runner, you'll have good days and bad days and my marathon was just a bad day. Feeling like I had some unfinished business, I signed up for the Pittsburgh Marathon the following May. I followed the same training plan (a mixture of Hal Higdon's Novice 1 & 2) and added speed training once/week. Although training in the winter months offered new challenges, once again, I had a great training. I lined up at the start line, this time with a little more confidence and experience, but in reality, I didn't feel any more "ready". I knew one thing - I wasn't going to stop! The Pittsburgh Marathon ended in success - I saw my friends at the exact places we planned, and the only time I stopped was in the last few miles to walk through an aid station and get something cold to drink (by this point in the day, it was starting to get warm and I was getting a little overheated). Confident I was going to finish without the struggle I experienced during my first marathon, I was able to start running again without even thinking about stopping. I even noticed that it actually hurt more to walk than it did to run. I finished my second marathon 10 minutes faster than my first. Mentally, I was in a much different place than I was back in November, and it felt amazing! Over the next few weeks, my friends and family asked me, "Which marathon are you running next?" The answer? I'm not sure. While I had definitely caught the running bug, I needed a break from all of that training. I had other goals to focus on (like being able to do a pull-up), and I knew that I just needed a break. One thing I learned during all that marathon training was that I REALLY LOVE the half marathon distance. It was a distance that was challenging, but didn't require as much prep or leave my body feeling broken when I was done. I decided to focus on some speed training, and I signed up for the Philadelphia Half Marathon, which is coming up THIS November. The best part about training for this is I'm not really following a training schedule. I still run about 4 times/week, but if I don't, I'm okay with it. I've been trying to focus on speed because I want to do more than finish this run - I want to race it, which brings me to the thoughts I had during my iPod-less run.
Without the pressure of a training schedule or a weekly mileage goal, I am able to dictate my training on as "as-needed" basis. I can go out and run a 5k because I just don't feel like going for a long run, without worrying about it ruining my training. I can decide to run a fast 10 miles because I haven't had a "great" run in a while. I have confidence as a runner, which I didn't have at this point last year. I know that I can run 13.1 miles, which eliminates so much of the anxiety that goes along with a first time marathon training plan. Physically, my body can do what I want it to do - I've done it many times before. I've even done it pretty close to the goal pace I set for myself. So when I line up at the starting line in November and someone asks me if I'm ready, the answer will be, "ABSOLUTELY". Am I going to trust in my training? Sure. But more importantly, I'm going to trust in myself. I'll trust that I'm going to run at my own pace no matter how quickly or slowly the people around me are running. I'll trust that I won't start to slow down when I feel tired. I'll trust that I'm going to take in the atmosphere of the event and enjoy myself, because that's what this is all about. Have you ever had a disappointing race? Do you feel like a different runner now than a year ago? I first met Robin when she worked for career services at Lehigh University. I was a sophomore who had just joined the Co-op program, and she helped us all with resumes, professionalism and interview skills. It's hard to believe that was over 10 years ago! Robin now has a new role at Lehigh, but we've managed to keep in touch and we've recently bonded over our love for running and good restaurants! Robin's story is a great one, and I'm lucky she was willing to share it all with you. This post is just an introduction, so stay tuned for more to come! So, Jillian approached me about blogging on her site about weight loss and running. Well, I thought, I talk about this very topic weekly to a live audience, so why not write about it, too? I’m not here to endorse any one way to adopt a healthier lifestyle, but merely write about what worked for me. What works for me may not be your choice, but I guarantee that we faced (and continued to face) the same challenges if you’re like me and struggle with weight. I am a lifetime member of Weight Watchers and currently lead a weekly Weight Watchers meeting. Like I said, I’m not here to endorse this program specifically, but since it pretty much saved my life, a lot of what I’ll be writing about centers around it. A little about me… I have been overweight most of my life, save for 5 minutes when I was 14 (the first time I joined Weight Watchers and lost 25 lbs.). I tried other methods (Slim Fast; the age old “On Monday I’ll Start My Diet” diet), but I was never committed to any change. Then I was back again, at Weight Watchers, in 2004, when my oldest son was a year old. I only went to get weighed in. I thought, stupidly enough, that I would feel that was enough accountability and I didn’t follow the WW plan at the time. Yeah, that lasted long. Finally, I HAD to commit. People commit to healthier lifestyles for so many reasons. For me, I was just done. Done feeling tired from laying down on the couch. Done not having the energy to play with my boys. Done putting off fun activities with my kids because I was incredibly self-conscious - no going to the pool (me + swimsuit = horror!), no planning fun vacations, no going to the amusement park because I didn’t fit into the seats on the roller coaster. Done shopping in the “women’s” section. Done because all the great bracelets and necklaces I had didn’t fit my fat wrists and neck. Done because my weight was really was negatively impacting my marriage. Done not finding any clothes to wear in my closet because they were matronly, too small, or just blech. Done thinking about losing weight every single morning when I woke up and not doing anything about it (which is an extreme burden on the mind). Just. Done. So, in September 2008, I joined Weight Watchers again…for the last time…I swear…the LAST TIME! I had to swallow my pride (no calories or fat in that!) and step on the scale to get my starting weight - 264.6 lbs to be exact. I only weighed more pregnant! This close to 300 lbs. This close! I knew it wasn’t going to be pretty. It wasn’t. After that awful first weigh in, I never looked back. I lost 105 lbs. over 3.5 years. Yes, it took that long, and it was worth every minute. As a result of my weight loss, my whole life has opened up. My attitude has changed and my confidence naturally increased. I no longer have that mental burden of “I’ll start my diet today.” I don’t say no to anything because of my weight. I “cost” less (hardly ever sick, life insurance premium down $50/month). I don’t have to keep buying new clothes because I get bigger (Although, now I buy new clothes because I’m smaller. Financially, it’s a wash, but personally, a heck of a lot more fun!). I run races with my husband and our relationship has improved, and our children have healthy lifestyle role models. It was a day to day journey, not without its struggles, setbacks, and bad days (or weeks). But as a result, fitting the Weight Watchers plan in my life and exercising, I reached my goal and continue to maintain it (which is a challenge in and of itself... and a good topic for another day). Robin would love to hear from you - contact her if you have any questions! What would you like to hear more about from Robin in future posts? What tool has given you the most success in reaching a weight loss or fitness goal? |
Jillian [FitYaf]fitness enthusiast. Archives
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To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional.
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