#AsphaltLuv, C25K Workout, Fitness, Goals, I am Woman....Roar!, Inspiration, WeekEnd Luv

One Down! … Many More to Go!!!

Helloooo Luv-ies,

Great News this morning!
Yesterday I Finished My First Official 5K Race!!!

I started training a couple of months ago with the intent on running the race earlier than now, but that didn’t work out.  I joined a running team from the fitness center where I work out, and with great hope – much trepidation – started the training program.  The first training day was followed by many more, with the team convening once a week, to review and implement the weekly workouts that we each received via email.

After three weeks, I had to drop out of the team practices, but I continued with the e-mailed training program on my own.  I was determined to successfully run a 5K before the weather turned cold.  Well, Labor Day came and went, and I did not run the race, with my team mates, but I continued to train for a race that would come to mean much more.

As the weeks passed with repeated speed work and strength training workouts, I selected a race that had great significance to me.  I decided on a local race called ‘Hero Palooza’ – A Bike Tour, 5K Run/Walk & Family Festival Crab Feast.  The mission/vision of the organization is to restore hope to Leukemia patients and their families by increasing bone marrow registrants, providing nutritious meals, and supporting blood cancer research.

And so, I registered….

20131105-190219.jpg

After a good night’s sleep, I arose the morning of the race early. Registration was scheduled to start at 8:30am and I did not want to be late… it’s my first race, after all!

Because my stomach tends to be temperamental, I decided that I would have a glass of orange juice and a bottle of water. I’d see how I felt once I got there….
20131105-184454.jpg

One last once over and prayer for a successful (and uneventful) run, I was on my way…
20131105-184655.jpg

As a very young girl, I lost my younger Brother, Kenneth ‘Kenny’ to Leukemia.  This race is my way of honoring him and celebrating his heroic fight to beat this disease.

Once I arrived, I snapped a picture of the welcome sign and sent one – of many – Tweets dedicating this race to my HeroPalooza Brother and celebrating my participation

20131105-184815.jpg

I was very early arriving but it didn’t seem matter to these ladies. It was so refreshing to be greeted by these smiling faces. They were extremely helpful during the registration process. Being a newbie, I had loads of questions. None of which seemed to be too silly for them. Thank You Ladies … you only get to be a newbie once!

20131105-185104.jpg

Even though my stomach was not completely settled (it had to be nerves), I grabbed a couple bottles of water and some fruit.  My race, the 5K, was not scheduled to start for another hour and a half, so I thought I’d put something on this nervous stomach

20131105-185548.jpg

Finally it was time to get warmed up. That meant that in twenty minutes, I would be running my first official 5K race! !Woo Hoo!

The warm up was lead by one of the instructors from the fitness center that I belong.  The energy was electric and the enthusiasm contagious.
20131105-185649.jpg

One last pose before the start of the race. Thank You to the willing stranger that I snagged to take this pic.

Note to self – take someone with you so that they can be the unofficial photographer of all of my madness
20131105-185725.jpg

The next time I see this display, it will have the ‘Finish’ banner in place
20131105-185750.jpg

FINISHED!!!

YEEEEAH ME!!!
The run was great! The road was mostly flat. That was a good thing…

the temperature was close to eighty degrees by the time the race started. That made the road hot and the air hotter… not used to that!

Another note to self – train in all types of weather and humidity levels.
20131105-185948.jpg

I’m a 5K WINNER!!!

Thirty One minutes Later….

I felt elated! I’ve definitely caught the bug!

There will be many more races to come!
20131105-190105.jpg

Stay tuned for more races!

What goal have you reached this summer?
Do Tell….

Advertisements
Standard
Fitness, Infographic

{Reblog} :: Treadmill interval workout

Hey Luv-lies,

The weather is slowly drawing to a nice soothing warmth during the day. And a friendly coolness at night.
When the sun no longer lingers in the sky, I happily turn off the air conditioner and patiently await
the night breeze that is familiarly characteristic of the waning of Summer and the dawning of Fall.
So,
with the new weather pattern, comes a re-newed way of thinking about my, now, outdoor workouts. I am reblogging this infographic (I kinda like the way that infographics sum things up… and so pretty too) that I’m going to give it a whirl (once I absolutely, positively have to bring my running inside).

What do you think?
Do Tell….
Thanx

Standard
Fitness, Uncategorized

Full Body Workout….. Behind Bars

Good Morning Luv-lies,

Happy Saturday…. hope that your week has been a productive and rewarding one.

I tell you, for me, this week has flew by – like a flock of birds heading south for the winter!   It’s been a week of gains and slips.

I have a few things on my plate, in the way of errands, today

but

I ran across this amazing video that I want to share.

ENJOY =)

and,

Tell me what you think……

Standard
C25K Workout

One Mile Timed Trial…. {a.k.a.} ‘Just hobble me now!’

one mile timed run

Good Morning Luv-lies,

I wanted to share this with you guys on last Saturday

but

simply forgot….

Very early Saturday morning, (did I say very early?),  I started my first practice module for  my second C25K.    I ran my first 5k about six years ago on a whim.  I knew then, like I know now, that shear ignorance and adrenaline contributed to a successful finish (under 30 minutes).  I ‘practiced’ for this run for all of a week *goofy face*

This time, I’ve chosen to be smarter….

So, after one hour of a combination of nonstop warm up, strength exercises and sprints, the group (I think that I’ve mentioned ‘The Sisters’ before),  we gals were charged with

one last task…

the one timed trial….

This is what I Tweeted and Facebooked {is there such a verb} after all of the torture!

 

What do you think?

Do Tell….

 

 

Standard
C25K Workout

Tell Me, again, Why I’m Running this 5K

Hello Luv-lies,

So I started this whole C25K (couch to 5K)

journey a couple of weeks ago.   The workouts are coming

along.

and although I have my days

when

it takes seems like it takes everything to get through the workout,

I continue to look forward to each practice session.

I do have my moments that I began to ask myself, ‘ self, why?’.  Of course the

obvious answers

come immediately to mind.  But one day while trolling one of  my favorite graphic websites – after plugging in this question –

I found this neat (and useful) infographic  …..

What are your thoughts ?…..

effect-of-running

Standard
My Weight Loss, The Weight-ing Game

I’m Stuck ! … 4 Down & Dirty Strategies to help get you through that Dreaded Plateau

Diet_Plateau_cartoon

It’s happened to the best of us.

For weeks you’ve been true to your program – eating clean, getting in your workout, staying hydrated & getting your sleep on.  Every week that you step on the scale, you see the pay-off for all of your hard work.  Then one day, without so much as a warning, the number on the scale stops moving in its customary downward direction!

‘No Problem’ –  you think to yourself, that first time – ‘… at least it’s not a gain…’

But in the weeks to follow, the pounds of fat that once seem to effortlessly fall off are clinging on like a stubborn mule.  You do a personal inventory of reasons that could be contributing to the sabotaging of your success…. again, you come up short with viable reasons for this stall…. arrrghhh!!

You knew that this day would come.  You’ve read about, you’ve even overheard locker room conversations about it.  But when it happens, there is still the questions of ‘why me?’, ‘why now?’, ‘why the hell does this happen?’, and ‘how the hell do I get past this!?’.

According to the folks at the Mayo Clinic – 

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism.

At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss”

If you’re at a plateau, you may have lost all of the weight you will, given the number of calories you’re eating each day and the time you spend exercising.   At this point, you need to ask yourself if you’re satisfied with your current weight – in which case you move on to the maintenance phase of your journey  or if you want to lose more – in which case you’ll need to adjust your weight-loss program.

weight-loss-plateau (1)

If you’re committed to losing more weight, before you throw your hands up and throw in the proverbial towel, here are 5 Down & Dirty Strategies to try for getting past the plateau:

#1     Reassess your habits.

Review  your past  food and activity records.  Make sure that you haven’t loosened the rules, letting yourself get by with larger portions or less exercise.  Calorie Creep (a.k.a. – eating more calories than you think)  combined with decreased metabolism (from the weight loss) almost always results in a plateau.

#2     Re-evaluate Your Calorie Intake 

As you lose weight, not only does it become harder to lose, but your metabolism decreases.  – the good news is that your metabolism is supposed to decrease as you lose weight.  Because at your new leaner weight you have less body mass.  Less body mass =  Lower energy requirement to support your smaller frame.  A general rule of thumb, when looking at caloric intake is, for every 10-15 lb you lose (especially if you have a lot of weight to lose), you can reevaluate the amount of calories needed to continue on your weight lost journey.

#3    Rev up your workouts

If you want to maintain the results you have, changing things up in your work out is awesome!  But not if you want to maximize your results in a muscle building, or fat loss program.  Continuity in your exercise program is more important than switching things up.  Continuity allows you to track your improvements in your strength and fitness levels – making adjustments to your workouts.  Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring cleaning.

#4     Get a Good Night Sleep

The people at Fitday sums it up this way:

“Sleep is a crucial factor in losing weight. Sleep suppresses your appetite and raises your metabolism, while allowing your body to rest and recover. Sleep affects the levels of several hormones in your body. Two hormones that play an important role in stimulating and suppressing your appetite are leptin and ghrelin. Leptin is produced by your body’s fat cells and is responsible for suppressing hunger. Ghrelin is released by your stomach, and stimulates your appetite. Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which results in an increase of appetite. The reverse is also true: getting enough sleep decreases hunger and will therefore help you lose weight.So aside from leading an active lifestyle and maintaining a balanced diet, you should also make sure that you get enough sleep to carry you through your day”. 

1-weight-loss-secret-how-to-overcome-the-dreaded-weight-loss-plateau

As you continue on your journey to reach your ideal weight, keep in mind that changing your body into a lean, mean fit machine is the destination. Find as much enjoyment in the journey, despite its setbacks.  Revel in the small successes that seem to be overlooked – the stronger and fitter you, your vanishing waistline, making healthier food choices, to name a few.  Learn to appreciate and focus on these changes, while continuing to work your healthy lifestyle changes, and your plateau will become well-earned fodder for your blog.

Standard