Tag Archives: out of shape

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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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 4

Today was also Couch-to-5K Day 1 for me.

Ouch.

But more on that later.

  • Today I woke up at 10:30 AM, since it was my turn to sleep in while my husband got up with our son.  I was pretty tired, but only a little hungry.  I weighed in at 107.4 lbs.
  • Ate breakfast at 11:15 AM, again the usual 3/4 cup Lucky Charms cereal with 1/2 cup Kroger whole milk.  I felt satisfied, but not necessarily full.
  • At 11:30 AM I decided to finish off the chocolate milk — 12 oz., after which I felt full, but not uncomfortably so.
  • At a little after 1:00 PM, I headed out for the Hilliard YMCA to meet with Krista and do the Couch to 5K Day 1 workout.  I’m going to write a separate post about that so I can go into more detail without screwing up my tidy system for the journal entries.
  • Spent the time from 2:00 PM to 3:00 PM changing into workout clothes, stretching, warming up, running/walking, cooling down, stretching again, and changing back into street clothes.  At first I felt excited and nervous, and then dread and exhaustion set in as we ran.  By the end of it, I was pretty sure I was going to die.  I felt both better and worse as the rest of the day wore on.
  • I was pretty hungry when I got in my car at 3:00 PM, and ate an avocado as soon as I got home at about 3:45 PM.  While I was eating it, I soft-boiled 3 eggs, and then ate those as soon as I finished the avocado.  I felt full, but thirsty, and really wasn’t interested in drinking water.  I had 4 oz of Kroger whole milk, and then felt FULL.
  • We went over to my sister’s house for dinner.  While she was cooking, I had a dark chocolate/white mint Ghiradelli square.
  • My sister made cornbread chili, a recent quickie recipe of my dad’s.  I’ll get the recipe from my dad and post it later.  It consisted of cornbread, beans, tomatoes, and ground beef, with a bit of sour cream on the side.  We also had French-style cut green beans.  I was FULL.
  • Drank water from my water bottle all day, but it never reached empty.  Wasn’t really thirsty today, except while I was running.

Nutritional information I have for food consumed today (again, all produce information comes from The Daily Plate):

  • Calories: 1746
  • Calories from Fat: 545.5
  • Total Fat: 60.75 g
  • Saturated Fat: 23.52 g
  • Trans Fat: 0 g
  • Cholesterol: 712.5 mg
  • Sodium: 1984 mg
  • Total Carbohydrate: 246.65 g
  • Dietary Fiber: 24.7 g
  • Sugars: 123.83 g
  • Protein: 62.5 g

Thoughts and observations:

  • I feel like maybe I woke up in the middle of a sleep cycle.  So even though I got what should have been enough sleep, I still felt pretty tired.
  • I have no idea how I lost a pound and a half, since I pigged out on pizza and Coke last night for dinner.  Weird.  But I ate much better today, so I’m not too worried about it.  If I continue to pig out, then I’ll have to reassess my habits.
  • I eat cereal for breakfast every day.  I knew that.  I just wanted to make you aware that this is completely normal for me, and pretty much has been since childhood.  I may think about changing it up a bit, having a hot breakfast on weekends or something.
  • It seems that the chocolate milk became more of a temptation than a treat.  I want to be able to have treats now and again, but be able to have them around without succumbing to their wiles every day.  The chocolate milk was starting to call to me almost every time I opened up the fridge.  I’d like to say that my willpower is stronger than that.  Sadly, it’s not.  It’s something to work on.
  • I’m very proud of myself for having the avocado and eggs instead of junk when I was STARVING upon arriving home from my workout.  I imagine that those plus the milk was plenty of protein to help build muscle.  Or do you have to eat meat for that to work?  Oh well, there was beef in the chili.
  • Cholesterol seemed very high today.  The vast majority of it was, of course, the eggs.  But eggs are good for you.  As long as I don’t eat 3 of them every day, I shouldn’t have to worry about my cholesterol… right?
  • Sodium still very high.  Need more whole foods, fewer processed ones, probably.
  • Sugar also seemed high again today.  No more chocolate milk for awhile.
  • I have a headache.  I think it’s stress-related, but it could also be that I probably didn’t drink enough water today, especially considering the exercise I did.
  • I’m also hungry again.  Could be why I have the headache.

Off to find some sustenance.  Will update again with those calories, etc.

Edited to add: Felt so stressed that I drowned my sorrows in a couple of Pop-Tarts.  The nutritional information above reflects those empty calories and needless sugars.

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