Tag Archives: exercise

Couch to 5K: Week 2, Day 1

Well, it certainly went better than Week 1, Day 3 on Saturday.

I didn’t want to talk about it then because I was ashamed for quitting about halfway through.  I was running outside for the first time, on an empty stomach sloshing around with coffee from that morning.  I was cold, hungry, thirsty, and jittery.  I talked to my friend Krista about it yesterday, and she asked me what I learned.  I joked: “I wanted to die?”

But really, she has a point.  I learned (with her help) to drink water steadily throughout the day before running, not coffee, to eat a small, protein-rich snack about half an hour before I run, run inside or dress more warmly, and start off a little bit slower.

Last night I ran W2D1.  I completed the workout (5 intervals: 90 seconds of running alternating with 2 minutes of walking), although I did start walking 15 seconds early on Interval 4 and 5 seconds early on Interval 5.  Had I been paying attention on Interval 5 and realized that I only had 5 seconds to go, I would have pushed through to the end.

I did have too much to eat and drink beforehand, and when I was doing my 5-minute cool-down walk, I felt like I was going to throw up.  Apparently, sitting in the sauna for a few minutes afterward helps with that.  Or maybe it was just sitting down at all.

But I feel like for the most part, yesterday went waaaaaaaaay better than Saturday.  It’s nice to feel some sort of accomplishment.  I can’t believe I ran 90 seconds without stopping!  It may sound small, but to a non-runner exercise-avoider like me, it really is an accomplishment.

Next goal: to complete Week 2, Day 2 tomorrow (Wednesday) or Thursday — depending on when I can cajole my husband and/or parents into watching my son — and run each interval all the way through the 90 seconds.

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Fitness Plan, Week 2

I have had some time to reflect on my first week of this fitness plan.  Here is what I’ve discovered:

  • I hate Hate HATE counting calories.  It’s a pain in the ass.  No thank you.  Plus, it really doesn’t jive with the “Michael Pollan diet” that I really like.
  • I’m still having a hard time remembering to listen to my body for what to eat and drink, and when.  Still a work in progress.
  • I still don’t get enough rest, really.  Again, I don’t really listen to my body.   And I really haven’t set a bedtime or made myself stick to it.  Another work in progress, I guess.
  • I am disappointed with my progress (or lack thereof) with Couch-to-5K.

New goals:

  • Eat more whole foods and fewer processed foods, eat more plants, eat a greater variety of foods, and eat for enjoyment as well as health.  Thus is Michael Pollan’s philosophy, and this is what makes sense to me.  No more calorie-counting.
  • Continue to listen to my body, and improve my listening skills in this department.  Eat, drink, and rest accordingly.  Try to establish three time frames for meals and two for snacks.
  • “Set a specific bedtime and stick to it.”
  • Stick to the Couch-to-5K running program.  At least, take it one day at a time.
  • I will no longer be posting journal entries for each individual day.  I will, however, be updating regularly, probably every few days once I’ve done the next C25K workout.

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Couch to 5K: Week 1, Day 3

I don’t even want to talk about it.


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Couch to 5K: Week 1, Day 2

I did Week 1, Day 2 of Couch to 5K on Thursday.  It went well.

Maybe a little too well.

I did the workout at my dad’s gym — I got a free trial membership for a week there — at about 1 PM, alone.  I’m aware that I did my Day 1 on Sunday, and that’s three days in between workouts, rather than one or two.  What can I say?  I’m a stay-at-home parent of a toddler who doesn’t have reliable babysitting.  I did it as soon as possible, and that was Thursday.

But it really seemed almost… too easy.  Like I wasn’t pushing myself as hard as Krista pushed me.  I was on a treadmill, since there was no indoor track, and I didn’t feel like running outside (maybe when the weather gets warmer here in Central Ohio).  I had a hard time at first, because I’m not really used to running on treadmills — like at all — but it was mostly with speeding up and slowing down when I transitioned from running to walking and back.

But I felt it was easier to breathe than it was on Sunday, and my legs didn’t hurt while I was running.  I mean, it wasn’t cake, but it certainly felt a lot easier than I figured it should have.  Krista said for her, things didn’t get easier until Day 3 of any given week when she did the C25K program.

Then again, the woman I babysit for on Saturday mornings (she’s training for a marathon, and that’s when they run) said it should be easier for me than it would be for someone who’s heavier.  I don’t have extra weight that I have to carry around the track or on the treadmill with me.  And Krista said before she started running, she had a good 100 pounds on what I am now.  So I guess that makes sense.

But even the next day, I had no pain or soreness anywhere in my body at all.  What’s up?

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Couch to 5K

On Sunday, I did Week 1, Day 1 of Couch-to-5K.

It hurt.  A lot.

I am severely out of shape, and I can feel it each time the interval switches back to jogging.  I got enough sleep Saturday night, since it was my turn to sleep in while my husband got up with our son, but I’m sure my poor sleeping habits as of late didn’t help how I felt during the workout.  Pizza and Coke the night before probably didn’t either.

For those of you who are unfamiliar with the Couch to 5K program, it is designed to get you into a running program in a gentle, gradual manner.  So even if you’re a non-runner, like me, you can run a 5K at the end of nine weeks.  Hopefully.

The workout for Week 1, Day 1 consists of jogging for a minute, walking for a minute and a half, and back to jogging again for a total of 20 minutes.  Add the 5 minutes of fairly quick walking for warmup and cooldown periods, and you’ve got your 30 minutes of vigorous exercise for the day.

But I don’t jog, really, ever.  The last time before Sunday that I think I jogged anywhere was on Beggars’ Night, when I was trying to get the maximum amount of time Trick-or-Treating with my son, and almost made myself late to rehearsal for Taming of the Shrew.  I pretty much sprinted from the last house on the street, then jogged, then walked quickly, then just said, “To hell with it” and got to my car when I got to it.

I did pretty well, though, all things considered.  I’m actually pretty proud mostly not unproud fairly pleased with how I did on Sunday.  I only shortened the jogging part twice, once on Repetition 6, to 57 seconds of jogging followed by 93 seconds of walking, and the second time on Repetition 7, to 45 seconds of jogging followed by 105 seconds of walking.  (There are a total of eight intervals consisting of jogging for 60 seconds and walking for 90 seconds.)  Krista was keeping the time, so I didn’t know that I was so close to the end.  She told me that the last one was, in fact, the last one, so I decided to push through the final one and do it right.

During the workout, I had mixed feelings.  At first, I was pleasantly surprised by how short a minute was.  Of course that feeling quickly went away, and I started to have a harder time running, breathing, talking, especially all at the same time.  I mostly wanted to die or disappear or do anything but be right there right then, running.  But then when I knew the end was coming, I felt a sense of relief, and a sense that I could finish with my head held high.

Then, of course, there was how I felt afterward.  I was glad to be done, but physically, not too badly off.  I felt a little weak, a little tired, but mostly I was fine until Monday.  Then I woke up with soreness in my quads.  About an hour later, my ankles started to hurt as well.  Later in the day my shoulders decided to join in.  But I could walk, even up the stairs (provided I wasn’t carrying a certain boy who weighs about 28 pounds), without wincing.  Today all soreness was gone.

I’ve downloaded the Podcasts by Robert Ullrey, so for the second workout of Week 1, I can keep my own time.  That should help a little.  Unfortunately, I found out late in the day today that my family’s treadmill is broken.  So I guess I won’t be using that for this little adventure.  We don’t really have the money for a gym membership right now, so at least until the weather gets warmer here in Ohio, I’m going to see what I can find for free.  My dad has a membership at Power Shack, and he says they do a 1-week free trial membership.  I plan to check it out tomorrow.  Maaaaybe I can convince my husband to let me work out before I go babysitting.

Wish me luck!

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Fitness Plan Journal, Day 3

Okay, so here’s the information from today (or, since it’s technically Saturday, yesterday):

  • Went to bed last night around 1:00 AM, woke up this morning at 8:45 AM and weighed in 109.0 lbs, hungry and EXHAUSTED
  • Ate breakfast at 9:20 AM, 3/4 cup Lucky Charms cereal with 1/2 cup Kroger whole milk again; felt full
  • Hungry again by 11:30 AM; ate 1/2 cup Kroger small curd cottage cheese, drank 8 oz. of Kroger chocolate milk; hunger-wise, I felt satisfied, but I wanted more chocolate milk, so I poured another 8 oz.
  • Hungry again by 3:00 PM
  • Ate a sandwich at 3:25 PM, consisting of 2 slices Kroger whole wheat bread, 2 tbsp peanut butter, and 1 tbsp honey
  • Hungry again by 5:00 PM; ordered pizza from Grapevine Pizza, ate 4 slices (we’re talking 2 1/2 inch by 1 1/2 inch pieces, not big triangle slices), drank a 12 oz. can of Coca-Cola
  • A little hungry at 8:00 PM; ate 3 more slices
  • Ate 3 E.L. Fudge “Fudge Shoppe” Fudge Sticks while snuggling with my husband again tonight

Nutrition label information for my food intake today:

  • Calories: 1355
  • Calories from fat: 370
  • Fat: 40.5 g
  • Saturated Fat: 17.5 g
  • Trans Fat: 0 g
  • Cholesterol: 57.5 mg
  • Sodium: 1730 mg
  • Total Carbohydrate: 220 g
  • Dietary Fiber: 9 g
  • Sugars: 159.5 g
  • Protein: 53 g

Note: the can of Coca-Cola did not specify figures for Fat Calories, Saturated Fat, Trans Fat, Cholesterol, or Dietary Fiber.

Thoughts and observations:

Sodium is still high.  I have no idea what the daily allowance for sugar is, but that just seems like a lot to me.  I wonder if my current headache has anything to do with how much sugar I had today.  Or it could be that I had like no water.

This is really all I can crank out at the moment.  Sorry.  It’s after 1:30 AM here and I’m sleepy.

P. S.: Krista and I have rescheduled our running jogging walking date for 2:00 tomorrow afternoon.  Here’s hoping I don’t pass out from being so out of shape.  Then again, the Couch to 5K program says it’s designed to keep that from happening.  I guess I’ll just have to wait and see.

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Fitness Plan Journal, Day 2

Had some good old-fashioned snuggle time with my husband last night, so this post is about a day late.  I’d say I’m sorry, but I’m really not.  Would you be sorry for snuggling with your sweetheart?

  • Went to bed Thursday night between 1:00 and 1:30 AM; got up at 8:00 AM feeling hungry and tired, weighed in at 108.6 lbs
  • Pretty hungry by 8:45 AM, when I ate the usual 3/4 cup of Lucky Charms cereal with 1/2 cup Kroger whole milk; felt full
  • Drank 8 oz water with 2 ice cubes at 9:00 AM; felt satisfied
  • Hungry again by 10:00 AM
  • By 10:45 AM, I was pretty hungry, so I had a snack consisting of 1/2 cup of Kroger small curd cottage cheese; felt just satisfied and not actively hungry
  • Ate a Braeburn apple (if you’re unfamiliar with the type, it’s a fairly large apple, although The Daily Plate classifies it as a medium apple); felt satisfied
  • Realized I was hungry for lunch at 1:45 PM, finished what I was doing and then began preparing lunch
  • Ate a sandwich for lunch at 2:20 PM, consisting of 2 slices of Kroger whole wheat bread, 2 tbsp Kroger creamy peanut butter, 1 tbsp Valu Time (Giant Eagle’s cheapest brand) grape jelly; felt just satisfied, not actively hungry
  • Ate 1 Bolthouse Farms carrot, peeled and sliced, and 8 Kroger grape tomatoes, with 2 tbsp Hidden Valley Ranch dressing for dipping; felt satisfied
  • Drank 8 oz. Kroger chocolate milk for a treat at 2:50 PM; felt full
  • Wasn’t hungry again until about 5:45 PM; my husband, son, and I went out to La Fogata Grill, which is a Mexican chain in Central Ohio (which is where I’m from, in case you’re new to my blog).  I had a ground beef & onion chimichanga topped with white American cheese, served with lettuce, tomato, sour cream, and guacamole in a mini taco salad-type shell, with water to drink.  I also had probably about a dozen chips with salsa, a few bites of my son’s kid’s-meal quesadilla and a few sips of his milk to cut the salsa — I wasn’t really feeling the spicy thing last night.  I felt full, but not like I was going to burst.
  • I did 3 sets of 3 songs each on Dance Dance Revolution at 9:00 PM, all at the beginner level of Game Mode, and all about an average of 130 beats per minute.  According to the game, I burned 33.525 calories doing that, or an average of 3.725 calories per song.  I felt good afterward, not bouncing off the walls with excess energy, but certainly not fatigued.  I did feel pretty cranky for a few hours before I did the dancing, though.
  • At about 9:45 PM, my husband and I settled in to watch some seventh-season Buffy the Vampire Slayer, and had our dessert from the restaurant.  Mine was flan, which is a Mexican custard with caramelized sugar poured overtop.  Probably consists of eggs, milk, and sugar.

Nutrition label information for my food intake today:

  • Calories: 970
  • Calories from fat: 382
  • Fat: 41.52 g
  • Saturated Fat: 12 g
  • Trans Fat: 0 g
  • Cholesterol: 47.5 mg
  • Sodium: 1595 mg
  • Total Carbohydrate: 127.9 g
  • Dietary Fiber: 14.2 g
  • Sugars: 58.8 g
  • Protein: 35.07 g

Notes: Nutritional information about produce I’ve eaten comes from The Daily Plate.  This is all the information for food I ate up through lunch.  I did not have nutritional information for anything I ate from the restaurant.

Thoughts and observations:

  • Still getting distracted from hunger, thirst, and (I noticed this day) the need to use the bathroom.  It’s probably going to be a work-in-progress, a long process of training myself to listen to my body.
  • Breakfast, snack, and lunch were superficially healthy, but as I took a closer look at the nutritional information, I noticed that again, I consumed a lot of sodium.  The bread and Ranch dressing were especially high.  I will be searching for healthier alternatives to these types of foods.  I don’t even want to know what my total sodium count was at the end of the day.
  • Again, the small treat of chocolate milk kept me from binging.  Even when we went out to the restaurant, I finished my dinner, but didn’t feel uncomfortably full, and I waited until after I had digested and burned off a few calories before consuming my dessert.
  • I felt pretty cranky in the few hours before I did the DDR, but considerably less so afterward.  I wonder if the cranky was due to the foods I ate, the lack of exercise in the past few days, both, or neither.  I dunno.  That’s what this is for, isn’t it?

Okie dokie!  Now time for Day 3’s post.

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