(Oh ee oh, dancin in) September Epiphany

Well hello there! I'm still here... feelin fat and what not.

I've been on a celebratory binge to enjoy getting a job offer on Friday. In RETROSPECT, I did it a lot more controlled than I normally would. So for that, I am proud of myself. But I'm really trying to get back to business as usual.

Tomorrow, I'm gonna try out a run. On my knee. Pray for me.

This will be a very busy week for me planning meals, getting together a schedule I'm comfortable with, researching a YMCA near my (new) job for lunchtime workouts, getting a cooler for my car to house my food and snacks for the day, researching day cares and the like... it's cool cause for the first time in a long time, I find myself pulling out a gym bag from the storage area for lunchtime workouts... This is going to work, pun intended.

With September upon me... I must focus. I think getting a schedule about my day will help immensely. Now if only my (new) supervisor would call me about the lunch date we're supposed to have to discuss particulars. I'm too excited about this opportunity for it to fall through now... soooo... come on. I'll call him in the morning to see if we're still on.

In the meantime, I have two other day cares to check out tomorrow. Hopefully, will be able to make my choice by Friday.

I'm really, really excited about all that's going on... and I feel really good about the progress I'll make. Before when I wasn't working, working out was my sanctuary and then it was taken from me with the knee stuff... but now it will be an addition to my actual LIFE. Hopefully... oyee... call me back! haha

30 x 30 Challenge
So today is the first of my favorite month ~ September. I adore fall... and it is the welcome to it. I am determined to center my chi and focus to drop (not lose, because when you lose things you ultimately find them) 30 pounds to my goal weight. Exactly 19 weeks to my 30th birthday. And I have a plan in mind... I wish I could stay in reflective mode ALL DAY because that is when I am my best. I really miss my runs, so I AM going to get up in the morning and give one a good old try.. and pray like hell it doesn't hurt or irk.

SO.. I'm gonna keep it to 1200-1350 calories.. I'm going to see about getting through the months of September with no red meat or pork and no more than 4 oz of meat a day. Lots of fruit and veggies.

A (hopeful) C25K run 3 times a week.

Strength training through Chalene Extreme... MUST get through this 3-month program.

When all is said and done... my goals will come into existence but I definitely need to:

1. Stop getting down on myself when I do slip.
2. Turn every negative into a positive until the negatives disappear.
3. BELIEVE in myself.
4. Learn how to control my impulses and celebrations.

Through a steady routine of running and strength training... I must emerge.

I'm tired ya'll... tired of not living to my potential. Tired of not being the size I'm supposed to be... the health I deserve... the energy I need... but I can't continue to talk about it. In fact... I'm tired of that too. It's time for action. And I know I have had epiphany's before... or thought I did... but I'm seriously done... talking.

Time for some action.

This September of 2009 is the beginning of my new life, a healthier life with my sun, my love and working hard for the things I want to keep me grounded.

Time for some action.

UPDATE BLOG: Are you hurt? Or are you injured?

Hey! I'm still here! :)

"Are you hurt, or are you injured?"
"What's the difference, coach?"
"If you're hurt you can play, if you're injured..."
~ "Coach Winters" in The Program

Well after a few frustrating days of not being able to see my doctor or schedule an appointment, I decided to show up today on a morning I knew she was scheduled to be in a different office to walk-in and see a new primary care physician. He saw me and my knee and even though the "treatment" of it is spanned out over four weeks, I'm happy that the ball is even rolling. Because it definitely wasn't getting better with R.I.C.E.ing.

So he prescribed me some stronger ibuprofen than what I have in the cabinet and scheduled me for an MRI for the first appt I could get (8/25) saying that hopefully the ibuprofen will start to help the swelling before then. There's like a little bubble of ... something... sitting inside the left side of my left kneecap. And then I follow up with him on 9/8 (the soonest we could meet b/c he's goin on vacay for two weeks and since I just kinda deciced to switch to him as my primary care... he was originally gonna have me see my old physician and I declined. Who knows, maybe a lil ibuprofen inflammatory twice a day (I would never think to take that much ibuprofen in a day) might actually help a ton and by the time I see him he'll have even better news for me.) In the meantime, I'll wait. It severely throws off my timetable, but I'm just gonna start getting in about 30 minutes of the elliptical three times a week... not too long, but enough to get something done. And possibly some swimming. (I don't like the upkeep of swimming with all the showering in the gym and swim caps and carrying on lol) and staying as flexible as possible in hopes to keep up my endurance so that when this is all said and done, I can pick up where I left off, repeating week 4 and moving on with my life. Hopefully that won't throw off my training for my 5K too much. It's still 11/1 so hopefully all will be well. I have high hopes.

As of this morning I'm doing best to follow the Fat Smash Detox as of this a.m. I have never been very successful doing this... why, I'm not sure especially when I have managed to Master Cleanse for several days in succession. So this time, especially since now my activity has severely decreased, I need to make sure I follow the eating "rules" to continue to be able to positively contribute to the challenge I'm in on Spark People. So far today, I've had a small something every couple hours. Banana for breakfast, strawberry protein smoothie (with a cup of real strawberries in addition to the strawberry mix) and then two veggie kebabs with zucchini, squash and yellow pepper. Very tasty. I am soaking my red beans to make vegetarian red beans and gonna make a big pot of brown rice for the "heavy" stuff. But keeping it predominantly veggies and fruits and actually gonna really stick to the guidelines of how you're to prepare them: steamed, raw or grilled. Wish me luck.

30 X 30 Challenge
Thanks to Allyn, a Spark buddy, I was motivated to SHED 30 pounds by our 30th bday. She's a Capricorn as well and our 30th bdays are in days of each other. It's ironic because I'd thought to strive for that before, but the impatient girl in me, really wanted to get it done MUCH sooner than that. But that is also how I have done in the past. I put a LOT of pressure on myself to meet these dates when, sensibly, it would be better to give myself more time, even if I don't need it. It's just the fair thing to do. I owe myself that. My birthday present to myself will be MAINTENANCE. lol

Well, actually, I am looking into a February Ski/Super Bowl trip to the Catskills as my belated present. But my real present is maintenance. :)

Good-bye "Good" Parts!
Even in all this madness, I have still managed to lose a nice amount of weight (even tho the doc's scale was like 4 lbs heavier than what my home scale says I am... oyeee... need a new scale, man) and I want to keep these results.

I really, truly... truly miss C25K. I had no idea I could enjoy running so much. It's very empowering. And I hope I can get back to it a lot sooner than later.

A little while ago, I wrote a blog about losing the "good parts" . I am proud to announce that those good parts are slimming on down. My tight skinny jeans... not so tight anymore. I am seeing the results of my work and it makes me feel so great.

I caught a glance at myself in the full-body mirror and while I AM trimming down the "good parts" I'm also toning them up and lifting thangs splendidly... and guess what? The man notice anyhow.

As I told BUTTA... the men are taking notice not only because our BODIES are changing but WE are changing. Our self-esteem grows with every workout we finish, every inch we lose and every muscle we gain. Yay for us.

In the meantime...
I finally bought my poster board. I am about to use my "down" time as a breather to get my collage done... I am excited about the project and can't wait to post pics.

Keep moving...

Hi/Lo

HI: The Need 4 Speed

Welp! After several days off I finally started my second week four today and it went great. YAY! I am kicking those run intervals butts!

I've decided to only do one more day of week four at this speed (I took a chance and upped my speed varying between 4.5-4.8) on Thursday and then start W5D1 on Saturday, buttt because week 5's day three is to jog for 20 minutes (or 2 miles) straight (oyyeee) I may do day one a couple times, day two a couple times then day three. After day three I will repeat for a week, doing one to two of those runs outside. I'm nervous bout 20 mins straight; I just haven't done it in a loooong time -- oh wait, scratch that, I've never done that. Ha! So it's hard to see myself doing it but, I WILL DO IT!

I've mentioned that my first 5K is November 1. I was originally shooting for late September/early October, but I wanted to spend a little more time preparing hoping for it to be as competitive as I can push myself versus risking the possibility of having to stop because I'm not properly trained. What I didn't take into account is that by Nov. 1 in Chicago it's gonna be CHILLY! So that's a whole different training method. But it's cool. By 8/26/09 I should be ready to take it to the pavement. Very scary stuff, man.

BUT, I'm gonna do this.

Thanks to upping my run speed this a.m. (I did the first week four at 4.0) in 27 mins walk/run I covered 1.85 miles. In the first week 4 I covered only 1.5 in the same time.. so progress. :) And it felt really good.

LO: Get Thee Behind Me, Satan TOM!!
With the old "red eye" in plain view, my cravings and emotional eating have started. I musta lost track of the days because yesterday I didn't understand why I was close to eating too much and today after my third serving of pasta (whole-wheat of course) it was like "ohhhh, that's right!" Now I am currently fighting the urge to make the Devil's Food Cake that's been sitting in my cupboard forever. Perhaps that's why it's there?! *sigh* This is going to be a constant battle, isn't it?

I'm not afraid of maintenance... but I am gonna have to burn mad calories tomorrow. Cause I'm makin the damn cake.

.... don't be like me.. lol be better. I'll consider it my cheat day and move on.

Week (4) In The Knee(s)

Today was W4D2 and it was AWESOME. NO shin pain. I decided to run at a speed of 4.0 (15-min mile). By slowing it down from jump, it seems my my shin really appreciated it. It's still soon time for new shoes. The side of my foot, (perhaps a bunion? not sure need to get an expert opinion it's been there as long as I can remember) was rubbing and irritating me so a larger shoe (as the guy at the store suggested) will be in order. But besides that, the shoes and I are starting to mesh.

So I did 35 minutes of that and then (since I got off to a slow start this a.m. and wasn't able to check out the jump start cardio class at 6:15) came home and did 20-min Turbo Jam. During it, I think -- no I know -- I pulled something in my already tender knee.. Ugh.

I've been hecka active lately... not including my 1500-calories burned day last week, I'm upping my cardio more and more AND my intensity levels. I've also been spending this week getting the house in order... for real this time!! Yesterday I finished the entire upper level to prepare for the closet frames that are being moved upstairs Thursday. I need to workout as much as possible and get the house together before I go back to work. School is back in session very soon.

If I have it in me, I'm gonna do Cardio Party (42 mins) for Turbo Jam. Oh, and I must must must do squats today. Trying to keep my booty spectacular and this cardio is already trimming at it. Bitter sweet this workout business is, but I can keep it tight and high. lol BUUUTTTT with a sensitive knee it would probably be best for me to R.I.C.E it and try again toma, starting with low-intensity. My homework assignment: find a Y with yoga and water aerobics. Need those kindsa activities to combat high-impact runs and Turbo Jam.

In nutritional news, I am cutting my calories a bit this week to kinda shock my system. Only thing is that went to sh*t yessaday... so boo to that, but today is a new day and the smaller number on the scale this a.m. was motivation to keep it together to prep for Friday's weigh-in.

I made a raspberry strawberry protein smoothie to utilize my last cup of raspberries before they went bad. LAST time I buy "exotic" fruit from the Food 4 Less in a crunch instead of waiting for Saturday Farmer's Market. Ugh. *scoffs* Food 4 Less... it's less alright! Food 4 Less Quality.

My shake had me completely full until lunchtime AND it was delicious. Hopefully Ricing for today and toma will help. If there is a God in Heaven. I don't want to detour or deter my progress thus far. Oyeee... just when I get one thing figured out, mo drama. Wish me luck.

Runner In Progress

WELP, I did it!!! I started week four today!!! I blogged about how I was gonna abort the last day of week 3 and move on to week 4 since I felt so comfortable.

Week four consists of two five-minute runs and two 3-minute runs with various shorter walking spurts. I FINISHED!!! I ran each segment I was supposed to, didn't stop. *SMILES PROUDLY* I am so proud of myself, ya'll... you really don't understand.. I could tear up a little bit.

I feel great.

Not saying it wasn't a challenge... Of course Oh Shila started whining a little bit, but I just made sure to cool down, taking the speed down on the walking, walking pigeon-toed then sleuth footed, then pigeon toed etc... whatever adjustments to calm her down then I hit my run intervals again. Making sure to take my time and stretch really well, holding each move for 20-30 seconds after a 8-minute cool down. For a total of 35 minutes of activity. I was running at about 4.5 for the first interval (3 minutes) but knew that I would probably have to take it down some after the 90-second interval because next us was FIVE MINUTES! Eep!! Shila's ass was like, oh no HONEY! I don't know WHAT you thought this was!" But I was like, "shut the hell up and hook it up!" :-) In every relationship there needs to be compromise, so I took my speed down to 3.8. I felt like I was walkin in sand, BUT I can work on speed later. Let me get her to cooperate first then we'll start doing competitive timing. We'll stick to this for a few weeks and then we'll reassess, deal, Shila?

There are little euphoric feelings like that of doing your workout, completing it and being in line with your caloric intake. It's enough to make me emotional. Next run is Tuesday morning, but KNOW that the work doesn't take a rest until then. Condition! Condition! Condition!

I see my runner's body hanging in the closet with those smaller clothes with the tags still on them... and I am gunning for em all. This is goin to be a GREAT first week to kick off August and round off the summer. Let's do it!

August Attack

With a new month upon us (man, this year is really flying by... I'll be 30 before I know it) I thought it time to re-establish my goals and see what I am doing here. I want to be 165 by September 1. That's gonna take work, commitment, and will power. But I really know I can do it. Not only because I've done it before, but because well, I have to!

But this time is different. Not because it'll be the last time I ever have to make this dance (because believe me, it will be!) but because my body is different. As you know, I have a 2 y/o so I truly believe that my new after-baby body is a little more... stubborn to let the weight go. I need to be disciplined if I am going to persevere. As I've mentioned I am already redirecting my mindset to a healthier living. I just bought more brown rice instead of white and have all whole wheat pastas, breads... and I would have whole-wheat crackers but I wanna finish the Ritz I bought (which claim to be whole wheat but are less than 1g of fiber) quite irritating lol.

At any rate, I did well under my max calories first day of the month. I didn't workout today as planned deciding to take a rest day. I'll be up early for my morning run on the treadmill starting week 4. That's right... week 4! :) I've decided it's time to move forward. I still don't have new new-shoes but my new ones and I are meshing a lot better these days. So I'm gonna check it out and see what happens on those 5-minute intervals.

Day in... day out.
I need a routine for my routine. I have accepted the fact that adult life (hell, life in general) comes with a routine, but have not made the routine work for me to the best of it's ability. It is my ultimate goal to be blessed to wake up January 12 as an even more beautiful, 30-year-old, 140-lb woman, with beautiful teeth, hair, skin, nails and a muscular, toned defined runner's body. And I will. Because I always get what I want and work hard for.

Today began a series of events that is going to reshape me from head-to-toe.... inside out.

I finally, finally replenished my Hair, Skin and Nails vitamin but I went with a different brand. I kept missing GNC operation hours so decided to get it from Dominick's where I went to buy low-fat Coffee ice cream for my Mocha shake (167 cals) I made. (Thanks Weight Watchers cook books!) I also bought (because it was on sale) the Nivea body Good-bye Cellulite 30-Day Body Beauty Program.

I realize you can't get rid of cellulite but these creams and massages are supposed to decrease the appearance of it. Since I don't have a lot of cellulite (and because it was only $10) I thought it would be a cool monthly experiment. It also comes with a little dietary supplement of conjugated linoleic acid and L-Carnitine . So tomorrow I'm gonna take some pictures and see where that leads me come day 30. See if I notice any change or if I just donated $11 and some change to the Nivea fund. :) With this supplement, that will leave me taking 5 pills a day... oyeee... but it's worth it. Just imagine if I could take a pic of my insides? We could see the change over time... but we'll see it on the outside. We all know great health starts from the inside out. From the food we eat and water and nutrients we ingest, we transform our body on the outside with a little sweat of course.

Plan of Attack:
I have decided to go to NETA Fit Fest the second weekend of September to finally lock in the rest of my first re-certifications and get.it.done. By then, it is my hope to be as CLOSE to 160 as possible. Then I will immediately start looking for teaching jobs. Immediately. It is time.

Basic Schedule:
(It's a lot more detailed then this, but here's the public version)
Sunday
C25K 30 minute morning run training
8-min Thin Thighs squat regimen
10 Push Ups

Monday
60-90-minutes of cardio

Tuesday
C25K 30-minute morning run training
30-60 minutes of cardio
10 push ups

Wednesday
60-minutes of cardio
8-min Thin Thighs squat regimen

Thursday
C25K 30 minute morning training

Friday
60-minutes of cardio
8-min Thin Thighs squat regimen
10 Push ups

Saturday
(rest)

Show Stoppin & Goal Watchin

"Week four, I'm coming for you.." she said as she walked Shaft-like out the gym like a car had exploded behind her.

If only I'd had on a leather trench coat and shades.

Show Stopping
I completed W3D5 today. And I must admit, it didn't hurt. My shin splint started to whisper, but I was actually feeling QUITE comfy during the 3-minute interval and I even ran the last two minutes of the 20, when I normally run 90 seconds as suggested and walk for the last 30 then I stretch. Today I ran the time out and then did a semi-brisk 3-minute walk of my 5 minute cool down. I spent another song length stretching... "Sexy Can I!?"

I've finished my first liter of water and had a filling breakfast. I took my Pers' advice and had a banana before my workout and an apple nearly immediately after and then ate a 100-calorie (really 110 cals) whole wheat bagel with some honey nut cream cheese. Then I logged my food. I originally made two bagels. After the first I "no longer felt hungry" but this time in traditional NON-me fashion, I didn't eat till I felt STUFFED. I felt satisfied with the one, so I put the other in a snack baggie in the fridge. I am SO proud of myself. I can have it later, in a couple hours, if I choose as my mid-morning snack. Tho, I think I will go with a peanut butter slice.

Given how this morning worked out, I think I will round off this week with Thursday and Saturday as my extended days 6 and 7 and then finally move on to week 4 on Monday. Hoo-ah!?

Week 4, in sure to — in short — will be a DOOZY.. longer runs that can last up until 5 minutes and less walk time overall. So that's gonna be new territory. I plan to stick to that week for about 2-3 weeks as well depending on how I feel. Conditioning, conditioning, conditioning, remember? I gotta do it...

Turns out my scheduled 5K in November (I was originally debating about October or even September) is the perfect time to run a 5K for me. Because, even though I'll be done with the weekly training way before then by standard week-by-week but with me spending more time on weeks I will be less likely to fail because I'm conditioned properly. And I'll still get some time to check out the 5K training program on the treadmill (so curious about what that's like) and even running outdoors (because as we all know the experiences are vastly different).

So, time to wrap up week three and move further in my journey because I felt really good this a.m. My shin splint didn't complain much at all.. so I'd venture to say the conditioning and taking my TIME is paying off and my calves and shins are getting more stronger.

I have been really upping my cardio and activity in various ways as to not get bored. Currently the bulk of my strength training is coming from boxing and push ups for the arms/upper body, and squats/lunges for lower body. My cardio has been consisting of C25K training, walking, elliptical trainer and Turbo Jam. In fact, later this evening I have a 3.8-mile evening walk.

Goal Watchin
As part of my goals I am really trying to beef up my daily activity and do it consistently for 5-6 days of the week. I want to get in at least 90 minutes of activity a day. With 30 minutes in the morning this should be an easier task than it sounds.

I'm also trying to track my food consistently and eat b/t 1200-1350 calories a day. My SP caloric range goes up to 1550 (I think) daily, but I'm never trying to eat that high. I think it's seriously putting a damper on my progress and eating more calories on my "heavier workout days" as often recommended in many books I read is doing nothing but making me heavier on those days. So I'm just gonna keep taking my vitamins and eat best for you foods of fresh produce leeeean proteins and whole grains. Try to stay away from the packaged stuff etc. and see where that puts me in a month.

As apart of one of the challenges I'm in it's time to measure soon, so it will be VERY interesting to see what I've done and what I NEED to do to get it done if I haven't done enough. Seen?

Off to clean the house... speak soon. I hope you're grabbing like by the horns and enjoying an active ride.

Pictured:
1. Check out the intervals in Weeks 4 and 5
2. My free T-shirt from my Y for completing 15 workouts... 1 mo to go!

Just Bumpin My Music!

I adore my new iPod.

It was the best gift a man, co-parent and friend could give me for being a great mother, friend, lover of his seed for Mother's Day. It enhances my workouts and, if I do say so myself, my music choices rock. I heart my play list "Working it OFF in 2009." It's funny cause I add the songs I want there, but every time I work out I shuffle the music so it surprises me... and that it does.

My workout went off without a hitch with "Gadget Flow" by Lupe Fiasco... an upbeat hip hop track about being from "a city in the Midwest, best city in the whole wide-wide world, hey!" Just as I was finished with my first three-minute run interval, feeling good about it, Mavis Staples told me, "let's do it again!"

In the middle of my third set of my squats/lunges regimen, Teedra Moses kept my mind on my booty by reminding me that "it's something in yo backstroke, that keeps me into youuuu..."

Then when I thought to pass on the 30-mins of elliptical, Eightball & MJG told me I "don't want DRAMAAA!" So I got on that bad boy and made it "do what it's sposeta do" (Ice Cube).

Then when I was done stretching and headed out the door feeling good about myself, locs all sweated out like a championship round of sex, Kem told me to let my love (of working out) set me free... "let it set you freee..." and I did.

ahhhhhhh *sigh of complacency*

It was so nice....... but ummmmmm, yeah, that was Monday... TODAY'S workout kicked my ass! lol

But I'll be back out there tomorrow... thank you and a big "muah!" to my iPod for keeping me engulfed no matter my workout mood. Cause even in the midst of a torturous one today, Kanye let me know that I'm still "so amazing!"

Relax and Take Note...

With everything finally starting to get moving in the health and wellness category of my life, but some bumps in the road poppin up, I thought now would be a good time to regroup and reanalyze my workout and how I am going to conquer the next 25-30 pounds without hurting anything or inefficiently.

Mo Runnin, Mo Problems
So, I started to get a bit discouraged with my run routine because of the shin splint recurrence. I haven't quit the C25K training, but I haven't been on the treadmill since Wednesday morning. I felt like I needed to slow down. My competitive nature had me wanting to attack each week like GRR! but the fact remains that I DO have shin splints and I DO have the wrong shoes and I do not have time for an injury that leaves me incapacitated. SO I have to slow down. In two ways. Firstly, I have to slow down my speed (I'm currently running at 4.8-5.0 and walking at 2.8-3.0). Secondly, I have to master a week first before moving on to the next. It's called condition training. Athletes do it all the time. I have to condition my body and that shin splint to the work I am putting in, before I can ask it to do more than that... or I am setting myself up for painful failure. So, on week three I will stay until I feel more comfortable to move on. In fact, I may stay on week 3 until I get the new shoes I absolutely need. Then try to move on to week four run intervals in the proper shoes and try those out on my shin splint since Fleet Feet has a 21-day return policy.

Beefing up Le Cardio
So I had been running and not much else for cardio with an occasional Turbo Jam here and there. I've decided, I really have to ramp up my activity on the cardio side for now and focus on more strength training after I break the 160 barrier. At 155 in 2006, I was still a little flabby in the back area. So at 160 I will start beefing up my strength training, but for now, I am going to take that down a notch, because strength training makes me hungrier because of the calories I'm burning, but I don't actually know what my caloric intake should be on those days and I feel I am still to early in the weight loss process to try and gamble. I want calorie restriction, muscle conditioning and THEN I'll work on getting stronger. For now, I just need to keep my muscles present (don't wanna lose em or weaken them with so much cardio and NO strength training) with endurance lifting. So I will do my C25K three times a week (75 minutes) and elliptical (150 minutes) and Turbo Jam 2 times a week (100 minutes) for a total of 325 minutes a week. Turbo Sculpt for strength, Thin Thighs for lower body for FOUR weeks.. and then reevaluate on Monday August 17...

Chocolate City Dreamin
My goal is to break the 160 barrier before exiting the month of July (three pounds in two weeks). But also I am trying to lose about 5 more to be at 165 by the time I tentatively travel to DC for some work I am negotiating and trying to line up. I will run into some old faces from my 150-lb days, so it's mighty important to stick to the plan so I don't arrive too much over weight. lol

Serenity is nigh
So, I have found the final piece (chaise lounge loveseat) to add to my Serenity Room. A room I am creating in the upper level of my home where I can pray, meditate, watch girly movies, have a cocktail, sing... well, you get the point. Somewhere where the boys aren't allowed, unless I say so. Think of it as my Claire Room from the Cosby Show! I will definitely post some before and after pics of the small renovation. Also, the measurements have been taken for the closet. The upstairs is gonna be niiiii. I pick up the chaise toma. :-)

Back to the grill again in the a.m. I enjoyed my rest days and am excited to get that cardio counter UP.

"I got the pepper!"

OK, so even tho Shila started whining at around 11 minutes, I am smiling about my morning run to complete W2D3 of C25K Training. For those of you who have had the unfortunate pleasure of hearing me complain during Week 2, you know I got very frustrated that my new shoes didn't take care of an irritated shin splint that started getting louder as I increased my run intervals...

But I am proud to say that I could not have planned my run better this morning. Shila was patient with me, the TV in front of the treadmill was playin a symbolic message and my iPod playlist was "jammin on the one!" Allow me to explain:

OK, so a little back story, after Wednesday's dreadfulness, I started stretching and stretching hard, yesterday I was scared to do any form of anything worried about how it would affect my run today... but alas, thanks to a challenge via Spark People, I did my last chance workout and got in my Burn Circuit 3 Strength Training session and a 20-minute Turbo Jam aerobics session before bed.

I stretched some more afterwards and then took a hot bath where I stretched some more... and my bath, was simply awesome. HOT water, Rosemary drops, eucalyptus bubbles, Epsom salts and lil ol sore me. It was soooo nice. I am not really a bath person, but I am definitely squeezing in one of these as part of my weekly routine which by the way is tweaking a little bit to incorporate my run.. and changing my off day(s) a little bit. I'll talk about this later... back to how great my run was.

The title of this blog (for non-Cosby Show junkies) comes from one of my favorite episodes where Cliff (Bill Cosby) is asked to run in a 4 X 400 relay as a special race between his alma mater and their old rival! And his coach, to ask him how he was feeling, would ask him if he got the pepper! Meaning, (in non-Cosby like speak) "are you ready to kick this race's ass?!" OK, so not very exciting if you've never run track, but for me it was a nice little sign that the run might not be as bad as I anticipated it... cause, I can't front, I went in today a little confident, but also a little scared. But after that, "I got the pepper!"

Secondly, the first song to kick off my 5-minute brisk walk was "More" by Rhymefest.
No matter how much I get (I want more)
Even when I talk my shit (I want more)
Every party on every list
And everybody want a life like this
But still (I want more)
Which helped cause I do expect more out of myself now that I am getting older. I really am going to kick this fit thing in the butt... for good! Every song after that was great too... I compiled the playlist (143 songs total) and shuffle it every run morning, but sometimes a song I love comes on at the wrong moment of my run and I have to switch. I didn't have to switch once today... yah!!

Third and lastly, today, I am going to Fleet Feet off a recommendation from my Pers (Sorority Sister) about how they examine your run and stride and tell you what kind of shoes you need based on your assessment. In gist, they really analyze everything about your run from your feet to your stride to determine how to make your run experience the most comfortable. Since we are in a recession, I simply can't afford to toss the $75 shoes I just bought and get new ones, so hopefully a simple insert will help much. Monday begins Week 3 and I won't enjoy 3-minute jog intervals if Shila's ass is nagging me the whole time. So hopefully this consultation will garner some great realizations... because I WILL RUN my first 5K this fall. You just better damn believe it!

So the weekend is generally a time for resting for me, but with the new schedule Sundays will be my first day of the week for strength. This particular weekend will be more intense because in the morning I am going on a 7.7-mile hike in Busse Woods (when Saturday is usually my rest day) with some Walking Group friends of mine. So, I will need to stretch and act right because Monday is back to the tread again.

So, new schedule will be as follows:

Sunday: Burn Circuit 1, stretching
Monday: C25K Training, stretching
Tuesday: Burn Circuit 2, stretching
Wednesday:
• C25K Training
• Burn Intervals
• Ab Burner
• Stretching
•Special Bath

Thursday: Burn Circuit 3, stretching
*Friday:
• C25K Training
• Burn It Off (Cardio)
• Recharge (Intense Yoga-like stretching)

Time for breakfast... *still smiling*

* Because Friday is so intense, I will classify this as my last chance workout... I will now weigh myself once a week for official numbers early Saturday mornings.

Shila, The Shin Splint

"What if I'm never able to run a 5K?"
~Defeatist to Support System while icing an agitated shin splint

I should have known the minute I was in my good sleep, drooling, happy dreaming and The Sun headbutted me at 4:40-something this morning that it was going to be a peculiar morning workout. He didn't go back to sleep right away or relatively quickly. First wave alarm (5:20 a.m.) came and went. Second wave (5:30 a.m.) came and went with my sun looking at me wide eyed and rubbing the area he bruised... guess he saw irritation in my face. We lay there quietly... last chance wave (5:40 a.m.) silenced... I tried to will him to sleep but he was just too strong. Finally we both dozed off at some point. I woke up at 8 a.m. to him snuggled up under my arm. *sigh*

Not to be outdone, I got up and got ready anyway.. after all if I am going to run the 5K this fall, I have to stay on schedule. So since beginning training I been feeling really great. Each day was cool... slightly challenging in the calorie-burnin department... I felt I was really making some progress. I resumed Chalene Extreme this week and Burn Circuit 2 was yesterday and I woke up with tight hammy's... little did I know that was the least of my problems.

I got new shoes Monday and was so looking forward to using them on the second day/run of week 2 (W2D2) because that damn Shila was irritating me and I figured it was because I needed new shows... well I put those sexy light puppies on today and my Shila's ass started screaming again. She gets on my nerves. She and I have been kicking it since 1996 when I overtrained for regionals (track and field) and we been hanging tough every time I up the amount of my vigorous workout. She is the reason I've steered clear of running. She just doesn't like me to do it. But I've read conflicting articles that there is really no cure for this strain and you just kinda have to care for it and hope for the best... what's a girl to do?!

I did finish my run, but I felt like sh*t afterwards. Not because Shila was still screaming, she calmed down once I was off, but because I don't want this damn runner's injury to haunt me for the rest of my damn life. (You know I'm mad cause I said "damn" twice!) I want to RUN a 5K. I know I was a sprinter, but man... I'm old and I want to do some aerobic activities like long runs. I already know I can do anaerobic ones (quick sprint-like activities i.e., 100-yard dash, shot put, etc.). Further... I should be able to run.

I also think it might be my stride. Again, I haven't really ran in ever and I am trying to figure out HOW to run... I mean, my Wii Fit will rudely tell me that my balance is quite awkward and I don't walk evenly... but not sure how to fix these kindsa things besides doing what I'm doing. Core exercises, strengthening all my muscles etc. W2D2 only requires me to run for 90 second intervals... wtf am I supposed to do when it wants me to run for two minutes, three minutes... hell, 25 minutes?! I'm just feeling like I'll never get this done... and it's bugging me something fierce. I am hoping I left it all on the treadmill and just gonna do some serious stretching b/t now and Friday morning... let us not forget, I have Burn Intervals cardio to do today and Burn Circuit 3 tomorrow for Chalene Extreme.

One thing is for sure, I'm GOING to run a 5K. And I'm gonna keep running them... so I have to figure out some good preventative measures because I just can't afford to will not fail.



"Calm down, SHILA!!"

I got off the couch...

to train for my first competitive 5K.

So, as you know, I've power walked 5Ks before in just under an hour but have always shied away from actually running one. OK, you probably actually did NOT know that... but now you do.

SO last night, while sitting around I decided to get off my couch and once again go to the site to learn how to train for a 5K when you've not run before or haven't run in a long time. And this morning, I rolled out of bed at about 5:15 a.m. CST and was at the gym and on the treadmill to start my Couch to 5K training.

I'd love to say that I just heard about this site, went to it yesterday and then this morning got up and did it, but the first time I actually looked at it and even started it was in 2005. I think I went through my first week, but at the time I wasn't big on treadmills and tried to start outside... well that got old real quick cause I didn't know how to pace myself (I am a competitive athlete still in my brain not realizing sometimes that my body is not on the same page!).

So this morning, I got up and did my "brisk 5-minute walk" to warm up at a 3.2 speed. And then started my interval training of 60 minutes running (4.2-5.0), 90 minutes walking (3.2). I definitely need to get new running shoes, which I'll do a little later today. I also have to stop by GNC to get more vitamins and by Whole Foods to pick up already seasoned firm tofu for my salads. (Oh yeah, I've also -- now that I have mastered the art of cooking brown rice -- decided to give the Fat Smash another try... like for real this time. The first time(s) I tried it, I wasn't eating beans, brown rice, oatmeal, egg whites... it was just a recipe for failure period because I just wasn't eating the filling foods that were acceptable and after eating bland salad after raw veggie/fruit, even the most disciplined will get hungry, angry and rebel... in that order. But I digress.)

After my thrilling 3-lb loss yesterday, I am definitely trying to keep that momentum, but at the same time I know that I can do a whole lot better at tracking my calories (thanks to Spark People) so I can smash fat while still making sure I eat enough foods throughout the days. That will definitely cut down on the hungry anger mentioned earlier. Because surely before I would eat a banana as a snack and then not eat again until it was already too late. But now I know how many calories are in a banana and know I can pair it with something else that will get the job done... or hell, have two bananas... you get my drift.

One thing at a time... back to the the 5K Training...

So this morning's run, while eventually started to tingle my glutes and thigh (around minute 13 on the count down) didn't really exhaust me the way I thought it might.. so next run, in my new shoes, I'm gonna ramp up my speed some. Because my MHR was 124 hardly enough to really get the blood pumping. And I broke into a very little sweat and only at the end. To offer some sort of gauge, I sweat harder during my 11 minute elliptical workout afterwards to thank my knees than I did during my 25 minutes on the tread... so gonna see if I can push myself. In 20 minutes I covered 1.46 miles though, so that's pretty sexy. I realize running outside is a much different ballgame, so the plan is to find my stride so that by the time I am running for extended periods of time (week 7) I can take it to the street (thanks Spark run maps!) to test it out and see how I do on the ground, wind in my back... or more than likely -- in Chicago -- wind in my face!

So yeah, feeling pretty good. Just gonna detox for these first nine days and really get my eating habits in check over the summer so that by winter when most people wanna ball up in the house and hibernate on junk food, I'm still hitting the gym and eating like I have some sense. I want to emerge in the spring that same healthy, fit butterfly, not wrapped back up in this cocoon of a weak shell.

I need one of those fancy stop watch, heart rate monitors for Christmas/My Birthday... any takers? :) What? I'm getting my request in early! Ooh and a Vita-Mix! hahaha...

Have a great day, Blogsphere. Time for me to get some real breakfast in my belly: scrambled egg whites, milk and cantaloupe.