A need for speed

A few weeks ago I joined the 21st century and got my first smart phone. I have been having lots of fun with it - there are more cat pictures been taken than any person has a right to have taken!

I have picked up a few free apps as well - solitaire, Facebook, Twitter, Yachty, the DD app. I also picked up Run Double - the Couch to 5k program.

RunDouble talks you through your workout, helping you to achieve your fitness goals, track, and share your results with friends. Start with C25K or Couch to 5K, and get running 5K in just 9 weeks, then progress to 10K and even a half marathon.

I know I've run 5ks, 8ks, 5 mile, 10ks, and half marathons, but I also know I want speed. My last two half marathons were slow. The last one I actually had a blast at (minus out the last mile where my fingers hurt.so.much.), but the one before that was miserable. I have had one really good half marathon (2012) and I want that to be the rule rather than the exception.

So, last night I started the C25k program through RunDouble. It starts with 5 minute warm up, 30 sec run/180 sec walk x 8, then a 5 minute cool down. I have to admit, that 30 second run felt sooooo short! But, I ran all 8 of them at 5.3 on the treadmill, which is faster than I've run on the treadmill all year. That's gotta be a good sign, right?

Over the next 9 weeks, I'm going to go back to basics and complete the C25k program. I'll admit, when I started running, I couldn't even think about doing the C25k program because I was so out of shape. This time around I know I can do the program, it's just how fast can I get myself to do it!

What do you do to build speed? Have you ever gone back to basics to improve your running?

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Got my run in at least

Yesterday I headed to the gym to take the drop-in TRX class. I haven't done TRX since last summer and I was really looking forward to it. The Y now offers a drop-in class Tuesdays at noon and since I don't work on Tuesdays, I thought it was the perfect time to add it back in.

I got there about ten of twelve and entered the parking lot. Then drove around for 10 minutes looking for a space. My gym has a small parking lot, but this is the first time I could not get a space. I got so frustrated I left. I came home. It was noon and I was missing the class I went for anyway.

After arriving home, I told hubby I was going for a run, want to come? He agreed, so we headed off for a 2 mile run each. It was a tad bit chilly at 12*. Eep! We headed off on our own runs and the sidewalks were about the same as Mt. Wolf. Eh. It's a bad winter, whacha gonna do?

And you know what? I rocked my run! A nice negative split from first mile to second and I cut one minute and 18 seconds off my two mile time from last Monday! Oh hello! I was pretty happy with that. I know I won't see this type of improvement every week, but damn it felt good today!

So, even though I didn't get my TRX class in today (must find a way to get parking space next week!), I did get in an awesome run.

Have you been running outside in the cold? How do you stay warm?

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Tangible Improvement

The past few months have been not been my finest. I've gained a bunch of weight since July, which I am not happy about. I've barely been working out, I've been lucky to get to the gym once a month and maybe a run a week. It's been a bit disheartening really. I know I am responsible for where I am. I get it.

But last night helped me see that I'm not as bad off as I thought. I really have made improvements over the past 11 months.

January: Run on treadmill at 4.5 mph

November: Run on treadmill at 5.0 mph

January: Overhead press weight 10 pounds

November: Overhead press weight 30 pounds

January: Could barely do sit-ups and need someone to stand on feet

November: Easily complete sit-ups without counter weight on feet

These improvements may not sound like much, but to me they are huge! I've been so caught up in the fact that I've slacked on my diet and exercise that I couldn't see that improvements had still been made. Sometimes seeing something that's been staring you in the face for months is gratifying. Now I feel like the last few months haven't been totally unproductive.

Have you seen improvement in your health or exercise routines this year?

It's that time again

Saturday morning/afternoon. Time to check in to make sure I'm on track with my weight-loss efforts and my running. I hate that I have to get up early on a Saturday to weigh-in, but really it's the only day that works for me. Sucks. I like to sleep in!

Got up this morning and headed off to WW. Got there and there were people waiting. That hasn't happened in a while. Guess it's the "oh crap! I have to get into a bathing suit soon!" people. ;-) Anyway...there's a girl there that I like weighing in with and she was working today, so I got in her line. She's really nice and young, so it makes weighing in a little easier. I wasn't sure what today would bring. I thought I did a great job of sticking to my goals this week, but you just can never tell. The scale at home did NOT want to budge. But, the WW scale said down 1.4 today. Yea! Very happy about that. I wanted 2, but you know, 1.4 is nothing to scoff at. So, I am still moving towards my goal of 30 pounds lost by the end of July. I may not make the full 30, but I'll be darn close!

So, off to the park I went. I was told after my abyssmal run last week that I need to drink and eat before hand now that the weather has turned warm. So, I brought a water bottle and some dried cherries with me today. Ate the cherries on the way to the park and had a tad of water from my water bottle. I didn't want to have to stop to use the ladies room while running. LOL! Goal today was 2.5 miles. Which is a HUGE jump from last Sat. 1 mile running and then off-and-on again second mile. But, I slowed down this time and just did it. It was warm, but to horrible. A nice cool breeze every so often. I can't say I particularly enjoyed the run per se, but I was proud of myself for getting to 2.5 miles after that horrible run last Sat. And, did I mention I did it without my shuffle? I totally forgot it this morning. I was afraid without it I would be BORED silly, but I spent the entire 37:31 telling myself I could run the 2.5 miles. LOL! Goofy I know, but I had to do SOMETHING with my mind. I also added in a small hill to this run. I took the long loop and I think that made all the difference in running the 2.5. Phew! I'm very happy with myself for getting that far. :-)

So, goals for the week:

1. 2 nights of running
2. 3 nights of other cardio
3. On points 6 days

It seems like my goals will generally be the same each week, but having written them down last week and done a fairly good job in keeping them, I'm going to continue.

Happy Saturday!

Sat. update

Ah Saturday morning. The time when you can sleep in...if you aren't me. Argh. Got up a tad late to head over to WW to weigh-in, but still got there on time. It was funny. Back in Jan. there was always a line that wrapped around the "store" and it took almost 10 minutes before you got to the front. I went in yesterday and practically walked right up to the counter. Amazing what a couple of months will do. LOL!

Anyway. I was down 1.6. I really wanted 2 pounds, but it didn't happen. So, down now a total of 12.4. That's not too bad. I like being over the 10 pound mark. It makes it real. I can always loose a few pounds on my own, but hitting the 10 pound mark makes me feel like I've accomplished something. So, onward and upward. I'm think two more week weeks and I should hit 15 pounds. That would be lovely. If I work my tail off this week, I'm sure I could hit that goal, but eh. Though I have set a goal of writing everything I eat down again. I am pretty good at remembering it in my head, but this week I want to write it down. See how that affects the weight-loss.

After weigh-in, went to the park to run. It was colder than it's been the last couple of weeks and I had a hard time swallowing the muscus that the running caused. So, I only got in a mile. :-( I really wanted to improve upon my 2 mile time. So, disappointed, but I did improve my 1 mile time at Couselor Park by 3 seconds. So, that's at least something. There's always next week, right? I will run at Shelley Park Wednesday. Hoping to improve on that time too. I swear that Shelley Park is all uphill. LOL!

Running in the cold isn't fun...really.

Well, I got up this morning and ran. I wasn't sure I could to be honest. My right calf was killing me (still isn't happy with me) and wasnt't sure I could actually run on it. But, I decided I could try. I could go to the park, start to run and if in too much pain, walk. Nothing wrong with that, right?

Found my new track outfit I got at TJ Maxx right after Christmas, but on my coat, gloves, and headband and off hubby and I went to the park. It was windy! Got out, stretched, and got started. It wasn't too bad in the beginning. The loop is about a mile and a quarter and I wasn't too bad until about half way through. But at the half way point, it starts going uphill. Which I think is just plain wrong. Seriously. Who makes the half way point of a trail uphill? Anyway...got through that and headed downhill. Yea! Had to stop to tie a shoe lace, which I justified the stop with all runners, no matter how good, have to stop to tie a shoe lace.

Now the killer part of this lovely park is the end of where I run. As you are just about done, there is a nice little wooden bridge. Very picturesque, but very steep on the way up and down. And once off the bridge, the trail goes UP. Ugh.

I was hoping to get done in less time than the last time I ran the park - Thanksgiving. I ran the same loop in 17:20. And I thought coming off the bridge, I had a pretty darn good shot at it. But, as I hit my marker to end, I was at 17:34. :( Very sad. I am happy that I went out and I'm happy that unlike last time, I didn't need to take a break at the hill. So, improvement made, even if I did loose time.

I have decided I'm going to try and run at this park on Saturday mornings. It's not far from the house and really, it's the only day I can run. I'm not a morning person, so I'm not getting up early enough to drive to the park, run, and drive back. So, I will go Saturday mornings and try to improve my time. It's a mile and a quarter. Maybe, someday, I can get my time in under 15 minutes!