Thank you for following along with me here at Couch2Disney. I have decided it was time rename the blog.. please come follow along with me at
Hope to see you over there!
blah. that’s about all I can say about this week. This week was AWFUL! I was super busy with work and then drama on a runners group in Facebook, which really took up way to much of my time. I mean really, why I gave two certain individuals so much of my time is beyond… [Continue Reading]
Well week one is over and I survived! I followed my plan and stuck within my daily allotted calories. I have actually been calculating my food intake both through My Fitness Pal and through Weight Watchers. I wanted to see how they compared. I’ll post another update on that later. I realized this week that… [Continue Reading]
*sigh* I always do this. Start running, stop running, start running, stop running. Wouldn’t it be nice if I just kept running? I swear I really don’t love running. I really don’t. Well, let me rephrase that. I am okay with running 2-3 miles. Long distance. It’s okay. However, I love the races. I love… [Continue Reading]
blah. that’s about all I can say about this week.
This week was AWFUL!
I was super busy with work and then drama on a runners group in Facebook, which really took up way to much of my time. I mean really, why I gave two certain individuals so much of my time is beyond me. But I learned to let it go and block the morons.
So this week didn’t go as planned. My eating was on target until Friday when I went out to lunch with my husband for a much-needed date day! Movies and P.F. Changs. yum. And then that of course lead to pizza and a fabulous Greek salad last night. *sigh*
And then there was my weekly scheduled workouts.
Monday – Burn Circuit 1 – COMPLETED
Tuesday – 3.5 miles – Nope
Wednesday – Burn Circuit 2 / Ab Burner – NOPE
Thursday – Burn intervals / 3.5 miles – NOPE
Friday – Burn Circuit 3 – NOPE
Saturday – Rest – HA! completed
Sunday – 5 miles – will complete today.
So yeah, I pretty much sucked last week and hope it didn’t completely ruin my whole week when I weigh in tomorrow.
But, I realize that one week will not deter me and I have come to the conclusion that I need to go to the gym. I get things done when I go to the gym. However I am NOT a fan of the group classes. The class that I actually like has the worst instructor ever. Really. She is mean and condescending. So I called and found some classes that she does not teach. Yeah, she is that bad.
So I am going to modify my workouts for next week to include gym time. I’m also going to begin the 30 day plank challenge.
Monday – Body Pump, Planks
Tuesday – 3.5 Miles, Planks
Wednesday – 5 Miles on the bike, Pilates, Planks
Thursday- 3.5 Miles, Planks
Friday – 5 Miles on the bike, Body Pump, Planks
Saturday – Rest, Planks
Sunday – 5 Miles, Planks
Tune in tomorrow to see my weekly weigh in post. #25lbsin25wks
Well week one is over and I survived! I followed my plan and stuck within my daily allotted calories. I have actually been calculating my food intake both through My Fitness Pal and through Weight Watchers. I wanted to see how they compared. I’ll post another update on that later.
I realized this week that when you don’t run in.. oh, MONTHS, running sucks! But I also realized I can’t compare what I did a year ago to what I can do now. I do have a half marathon in May, so I need to get my butt back in gear. No more goofing around.
My Tuesday run I was suppose to get in 3 miles. Well. I cannot run 3 straight miles anymore. Well, I probably could but not at the 11:28 pace that I was running last year. So I had to decide on the spot that in order for me to be successful with this run, I had to do intervals. And there isn’t anything wrong with that.
So around .50 miles in, I started a 2:1 interval, run for 2 minutes and then walk for 1. Goal was 3 miles, but I only made it to 2.5 because a plastic ball got stuck under my treadmill! (dangers of kids at home while you are trying to work out). I don’t have my time for Tuesday but here are my times for the rest of the week
Friday – 3 miles – 40:17 – 13:25 pace
Sunday – 4 miles – 55:22 – 13:50 pace.
Am I happy with those times? NOPE, but I have to remember that I am pretty much starting over. So I can either do what I have to do and get the miles in and watch those times improve, or burn out and quit. I am choosing to do what I have to do and get the miles in.
So tomorrow is the big day, weigh in day. I am at least 1 pound down. There were days when I was 2. But we will see in the morning.
Over all I am happy with my week. It was a good start. Next week I am going to add some weight training. Specifically Chalean Extreme, this will incorporate some resistance training and cardio on top of running 4 days a week. Here is my schedule for next week
Monday – Burn Circuit 1
Tuesday – 3.5 miles
Wednesday – Burn Circuit 2 / Ab Burner
Thursday – Burn intervals / 3.5 miles
Friday – Burn Circuit 3
Saturday – Rest
Sunday – 5 miles
Stay tuned for tomorrows weigh in… #25lbsin25wks
I always do this. Start running, stop running, start running, stop running. Wouldn’t it be nice if I just kept running?
I swear I really don’t love running. I really don’t. Well, let me rephrase that. I am okay with running 2-3 miles. Long distance. It’s okay.
However, I love the races. I love the accomplishment of completing one. I HATE the training.
And I love all my running friends! #NNRC!
So, I continue to register for races if only to hang out with my running crew.
Next up on my race list is the Frederick Half Marathon on May 3. Ironically this is the race that I PR’d last year with a 2:29. And I really haven’t ran consistency since. So this should be very interesting. But I will begin training again for it.
I’m not using my coach for this one. I am using a modified Hal Higdon plan. Goal is really just to follow the plan to a tee.
This week is pretty easy
Tuesday – 3 miles
Wednesday – Cross (I will ride the Expresso bike at the gym), Ab work
Thursday – 3 miles
Friday – rest
Saturday – 40 minutes cross (again, Expresso bike)
Sunday – 4 miles.
I feel like I am starting over, and I am okay with that… baby steps..
How hard can it be? Well.. I know that It can be very hard. But I will try. And I do realize it’s not all about the scale. It’s about how you feel. So if I get down to a point where 20 pounds is enough.. well then 20 pounds will be enough. But I know my body. And I know what I can feel/look like. And 25 is a pretty realistic goal for me.
So that is my goal. It seems huge at first. But really when you look at it, it’s only a pound a week. Which is totally obtainable. Even for me.
Of course my dear friend Amber doesn’t think I can do it.. and she should know me better. When someone tells me I can’t do something, I set out to prove them wrong. If you don’t believe me, read this post. So thanks for the push my friend!
So here I am. Back at this AGAIN.
25 pounds in 25 weeks. 25 weeks will end on August 3. How will I do this..
The good.. old.. fashion.. way.
Calories in… calories out.
I know this. I mean really, it’s not rocket science. I know the main component of weight loss is what you put into your body. I can work out all day long 7 days a week, but can ruin all that hard work in the kitchen. And that is my problem. My eating habits.
We are an on the go family. We eat out a lot and I know this needs to change. So over the next 25 weeks I will be actively tracking my calories in My Fitness Pal, getting in my 10,000 daily steps on my FitBit and working out at least 5 days a week.
Think I can do this? Follow along and see.
Well. It’s been a loooong time since I have posted on this blog. And a lot has happen since my last post. I just kicked ass in two half marathons… and here is how I did that.
Let me start off with my running history. I started running way back in January 2010. I was watching an episode of the biggest loser and the contestants were running a full marathon. Well, you know how these shows go. They are meant to motivate you. So there I sat, probably eating ice cream or popcorn thinking, hey! I can do that. So I set my sights on a half marathon. The Walt Disney World Half Marathon to be exact. That would give me 11 months to train.
I started with the couch to 5k training program and completed my first 5k in 33:05 with a 10:38 min pace. I was proud, not too shabby for someone who couldn’t run for more than 90 seconds without feeling like they were going to pass out!
Moving on with my training for the half, I completed my first 10k in September in 1:08:24 with a 11:00 min pace. Still training for the half I noticed my split times were getting slower as my miles increased. I also began to get shin splints.
Not quite sure where it was recommended. Some message board, but someone suggested I take a walk break after each mile or so to help with my fatigue and recovery. So I began to do that. Also, it should be noted that I was not doing any speed/tempo training runs while training. I was just putting in the miles that were called for. I was following either the Galloway/Higdon half marathon plan or a combination of them both.
January came and I was ready to run my first half marathon. While I attended the expo I sat and listened to Jeff Galloway speak. And I was wowed! You mean I can take walk breaks every 2-3 minutes and still complete this half! Fabulous! So I set out to run a 5:1 without ever running an interval schedule in my life. I finished my first half in 2:49:57 with a 12:58 pace :/ granted this was at Walt Disney World, where there are numerous character stops along the course just begging for you to stop and have your photo taken! So with it being my first half ever, I was some what satisfied.
Moving on I completed a few more half’s, some at Disney, some local to home. But I never really took my running seriously. I stayed “stuck” at my 12:30-13:30 mile per hour pace. Only trained when I had a race coming up and only put in the minimum training effort.
As you can see from my half times below… I wasn’t getting any faster.
Last year I finally had enough and actually wanted to get better. Not sure if it was the running groups I belonged in or certain people who inspired me. But I knew I could get better and it just took me that long to finally want to take the steps to improve. I knew that interval running was hindering me. I was using them as a crutch and a reason to stop/slow down and to not push myself. I was fully able to run 30 minutes straight before.. why couldn’t I now?
Introducing… Lee Shaw.
I met Lee Shaw back in the fall of 2012 in an online running group and then met him in person at the Walt Disney World Marathon weekend in January of 2013. I knew he was super speedy and I knew he was a USA track and field level 1 coach and has coached high school and college level kids. We joked around for most of the beginning of 2013 about how he could coach me. My first goal was to get under a 30 minute 5k. So he put a plan together for me… and I never finished. Don’t remember if I got sick, hurt or just quit. Probably a combination of all 3, but I never finished his plan. I gave up… I quit.
Summer 2013 came and went and I talked again about trying to break a 2:30 half. There was never the right time for me to train. My boys are busy, my life is busy and I probably wasn’t really at the point where I REALLY wanted to train. I was still using intervals and using those as a crutch to get me by in races. They were “working”.. as in I was finishing. But was I really satisfied? Not really. So in early fall I “tried” to be more consistent with my training. On my own training mind you… I was running the Wine and Dine half marathon in November and I just wanted to see if I could run this one without intervals. Lee told me to just try to run it and walk the water stops. My goal at that race was just to come in under a 2:45 without running intervals. Well, I fell short. 2:46:08. It was after that race I knew it was time to get serious.
Enter the training from hell. I knew that I just couldn’t following a training plan, I had to get serious about my nutrition and I had to lose weight. I was easily about 25 pounds over weight. So, I officially started my training in January 2014 with the goal of the Frederick Half Marathon on May 4th. My goal was to get under a 2:30 without running intervals.. yep.. to run straight through.
First off let me tell you a few things about Lee Shaw. I feel like I know him pretty well. He will never put you down or be degrading. However, he won’t take any BS either. You HAVE TO PUT IN THE WORK. It’s that simple. You have to be willing to work your ass off. No if’s, and’s or but’s. He doesn’t have time for it. He doesn’t care about your excuses. He doesn’t care if you have to get up at 5am to get your work out in or you have to do it at 9pm when the kids are in bed. Just do it. BUT, he will work with you. I am VERY busy. My boys are very busy with baseball, we are at the field 6 days a week. So each week we discussed my schedule and he worked the work outs around me.
You will not get a cookie cutter training plan. You will get one dedicated to you, your fitness level, your progress. TRUST ME, he will want proof of all of your workouts. Whether you video it (which I have), take a picture of the treadmill or GPS proof. You will be held accountable. But he will help you and answer any questions you have along the way. My biggest obstacle was getting over the interval running. It was a huge mind game for me. I would panic at running for more than 4-5 minutes. I felt like I HAD to stop. He never told me to just run. He would just advise me to run until I absolutely felt like I had to stop, actually in the very beginning he incorporated the intervals in my longs runs. It took some time before I could drop the intervals. He guided me on how to read my body, calm my breathing and focus on my form. It took about 2-3 months before I could run 3-4 miles without stopping. But I got there again.
He had me working out roughly 5-6 times a week. Mostly 6. He had me in the gym 2-3 times a week. Push ups, weights, core, walking on the treadmill at an insanely high incline. AND running 4-5 times a week.
An average week looked something like this.
Did I complain? YEP, every. single. day.
Did I listen? Most of the time. 😉 I am hard headed.
Did I want to quit? YEP, I actually almost did about 2 months into it. But he wouldn’t let me.
Is it a lot of work? YEP.
But it was worth it.
Slowly over the course of these past 4 months I got faster… my tempo runs were around 11:45s and not 12:30s anymore. My fastest timed mile was an 8:30! I could run 3-4 miles without stopping. I really started to watch what I ate and started to lose weight. I am down about 7 pounds from when I started. All of this training was paying off. I still had my doubts. I never ran more than 10 miles. And my tempo runs were all around 5-6. Could I really maintain an 11:27 pace for 13.1 miles. I had to trust my training.
My goal race was the Frederick Half Marathon but I was selected in the Nike DC lottery which was a week before Frederick which was perfect as it gave me a “practice half”. And am I so glad I had that.
He gave me a plan.. STAY WITH THE PACERS.
What did I do? LEFT THE PACERS… again. Remember I said I don’t listen and I am hard headed.
I felt GREAT at the start. These pacers were going too slow. So I went out too fast and I puttered out at mile 10. The Nike race was just an over all mess. My watched stopped, so my times were off. I panicked. I left the pacers and then they passed me. I am honestly surprised I got the time I did. But it was a wonderful learning experience. So Nike was a somewhat success. I got a PR.. but man, I ran an awful race. Just shy of 2:30.. better than my best half so far of 2:43:11.. but not good enough. I ran stupid.
I had one week to correct my mistakes. I talked to Lee, we went over what I did wrong. Well.. I pretty much knew what I did wrong. I didn’t listen to what he told me to do….. oops.
So I tried again at Frederick.
And that is just what I did. At first it felt too slow.. but I stayed with them until mile 10. At mile 10 I pushed ahead of them as they walked through the water station. Theres a reason to NOT start out to fast. I was getting tired around mile 11 and I know if I would have went out to fast again these last 2 miles would have been a lot harder. But I did it. I pushed a bit harder and I came in at 2:29:21. BOOYAH!
Could I have done this alone.. probably not. I needed someone on my ass everyday. I needed the push and the advice. But above it all. I needed to learn to trust myself, trust my training and listen to my heart and not my head and know that I could do this. Coach Lee Shaw helped me see that.
So, thank you coach Lee Shaw, and thank you Amber and Sean. For listening to me bitch, moan, complain, fight, curse and grumble throughout this whole experience. It was worth it. I can’t tell you how happy and proud I was to cross that finish line and see my time. I just hope my coach was too.
I really admire bloggers. Like real bloggers. Ones that actually blog daily, or even every other day. It takes a lot of work to keep up with a blog. Just when I feel like I have a handle on it, BAM life happens!
Hubby out of town for work, boys have a million things to do, laundry, running, baseball, homework, cleaning out the clutter… you get the picture.
So, I haven’t posted in a week but that does not mean that I haven’t been running. I have actually been doing great! I haven’t missed a run and I have to say I am pretty proud of that!
SO, where did we leave off?
Oh yeah, I ran a 3 miler non stop. (yea me!)
I did some speed work on the treadmill. I ran the first mile at a 5.0, then a mile at a 5.7 (10:30 pace), then a cool down mile at a 5.0. I’m slowly getting over my fear of non stop running. Funny how intervals do that do you. I would wait for that beep to signal that I could walk. Almost scared to run past it.
When I run on the treadmill I use my Nike foot pod sensor, which isn’t always accurate. The second mile said I was closer to an 11 min pace, but the treadmill was set to a 10:30 pace.
Now, for those of you who don’t know this. I am a General Hospital junkie! YES, I still watch a soap opera! #dontjudge. I had an insane amount of episodes recorded on my DVR over the summer, I’m talking over 50! I am happy to say I am down to the 20s now.. and that is from all this running! woohoo!
The first mile I did nice and slow at a 5.o speed on the treadmill (12 min pace). To some people I know.. my super speedy elite friends, that’s basically walking. But I digress.. I ran this mile while watching GH. (Did you know that Robin is ALIVE!!!)
The second mile I upped the treadmill to 5.7 (10:30) pace and WHEW. It got fast real quick. But I wasn’t going to stop. It’s not that I HAD to stop, I could feel myself wanting to stop.
GH just wasn’t cutting it for me with this speed so I had to put on my new go to jam song. Summertime Sadness by Lana Del Rey.
This helped me pick up the pace and finish out that mile strong. To think I ran my very first 5k at this speed. non stop. only 3 short years ago.. *sigh*
My last mile was a slow cool down, again at a 5.0 tm speed.
On Friday I was suppose to run 3 miles. But it was a bad day. Just an emotionally draining day so I could only muster 1.5 don’t ask. I’m now over it.
Long run day! It was a bit chilly so I decided to wear pants instead of a fabulous Sparkle Skirt. I had 7 miles on the schedule and my own personal goal was to get it done in 1:30.
I am pretty lucky that I have a lot of beautiful parks to run at. The park I went to today is so beautiful and serene. One loop along the trail is a mile.
The only thing you need to worry about.. are the squirrels. They are tenacious little things. Many people stroll this path and feed them peanuts so now they will come running after you for food. They are not scared at all. A few have literally jumped out from the bushes and scared the crap out of me.
My coach told me to maintain a 3:1 interval. (run 3 minutes / walk 1 minute) and I was able to do that for the full 7 miles. I started to get tired around mile 5.5, but I mustered through it and finished strong. I had that 1:30 goal in mind and I nailed it!
This bring us to this week. On Tuesday, I ran 3 miles straight again. No stopping. I really want to get this to an 11:30 pace. I know it takes time, but I need to push myself one of these days. OH AND I actually started this run at 8:40 AT NIGHT! no LIE, I didn’t skip this run. I got in it no matter what. Which was actually a good test run for wine and dine. I felt like everything I ate that day was going to come up. Blech! Time to think about what to eat for this upcoming night race.
And today I did some speed work.
I have a very mean coach! okay.. he’s not that mean. But he can be. and quite grouchy. He’s English and all that. And he’s fast. like super duper fast. Elite status fast. And he’s a coach. Like a real one, so I guess I should listen to him.
So on plan for today was an easy warm up (5.0 on treadmill), then 12 sets of one minute runs. Run one minute at 7.0, one minute at 5.0, repeat this 12 times and then follow up with a 1 mile recovery jog. (translation – run slow, then super duper fast, then even slower) 😉 oh, and he wanted video evidence if I happened to throw up. yeah, that’s how awesome he is.
The thought of it scared me. Seriously does he know how fast 7.0 is!? That’s like an 8:34. umm.. yeah. I’m short, about 15 pounds overweight and will pass out if I attempt this. BUT, I did.
I ran the first mile slow at a 5.0 tm speed (12 min pace), then started the madness. 1 minute at a 7 and then recovery minute at a 5. Let me tell you….a 7 is FAST! like I felt my legs where going to spin off. I was DYING.. I tell you DYING.
I was able to keep that up for 3 intervals then I had to slow it down a bit. My main goal was to finish this speed workout. So for the next 9 intervals I ran a 6.5 minute (9:14 pace) with a 1 minute 4.8 recovery. It was still work, so I don’t feel like a failure. I will get up to a 7 one day.. I know I will. But this was a start.
After those 12 speed intervals I finished the work out with a slow 4.8 jog for .75 miles for a total of 4 miles. I have to tell you, that last 4.8 jog felt really slow after that speed work.
My nike footpod and the treadmill were WAY off. by about .5 mile. So I am really not sure of my pace. But, it felt good to get it done.
Even though he didn’t say it. I am sure the grumpy coach is proud…. oh.. and I didn’t throw up.
Seriously. I hyperventilate just thinking about it. I really do. I don’t know why, but it scares me to death.
I have a thing with failure. So in my mind, if I just don’t do it… then I haven’t failed! RIGHT?!?!
I have failed myself really. I could be so much faster.
Intervals have wrecked me! I look forward to them. They allow me to run further than I could if I didn’t stop.
I am not ready to give them up for my half marathon races or my longer runs. I can’t do that right now, but I know I have to give them up for my weekly runs. I mean come on! I should be able to run for 3 miles straight. I’ve done it before. I know I can do it. I just need to push myself and just DO IT!
So here we go. No more intervals. Just run.
and you know what? I did it! Surprise, surprise. I actually did it. and I didn’t die or fall off the treadmill.
It wasn’t fast, but it wasn’t meant to be. Just a nice easy 3 mile run. Without stopping.
I can do it.
Now just to get faster..
~ with faith, trust and pixie dust ~
So what time am I looking for? 5k time? Half time? Full time? Just a better time over all!
I won’t even put a 26.2 sticker on my car. I know I completed Goofy, but I really don’t count that marathon AT ALL. It took me close to 7.5 hours and I walked A LOT of it. NOW, I did run a half marathon the day before, but still. I don’t consider myself a marathoner. I will run one one day.
So, what type of time are we looking for? In order to do that let’s take a look at my times and how they have progressively gotten worse.
When I started running, my goal was to run a half marathon. The Walt Disney World Half Marathon to be exact.
I started with the couch to 5k program and I followed that program to a tee! And I successful completed my first 5k with a 33:05 time. 10:38/mile pace. Not to bad!
I never saw that time again for a 5k .
After my first 5k I trained for a 10k, which I think I did okay with as well.
It was during the 10k that I started taking walk breaks. I noticed during my training that my splits were increasing, I was getting shin splints and I was just puttering out. So for this 10k, I ran a mile and then walked a little bit. Wasn’t really following a set interval schedule, but just taking a little walk break every mile.
After this 10k I was in my final training for my first half marathon when I came across a wonderful online running community and they introduced me to Jeff Galloway and his run/walk/run intervals. For those of you who do not know his methodology, he suggests to stay healthy and finish strong, you run for a set amount of time, walk, and then run again. I started my longer training runs with this concept and ran my first half marathon with a 4:1 interval; run 4 minutes, walk 1 minute.
Now, for those of you who have never ran at Disney, this race is like no other, there are characters and photo opportunities all along the course. So many chances to have fabulous Disney pictures taken, so I stopped a lot more than I would have. But I think this was the start of my downfall.
I began to rely on those interval walk breaks and became lazy.. a very lazy lazy runner.
Some would call it “wogging”
I would do what I had to do to get by in a race but never really pushed myself to the next level. Never pushed my training to get faster or stronger.
So, what are my goals? well, to get faster of course! But let’s break it down a little further.
To be able to run any distance race at a 10:30 – 11:00 pace.
To run a 5k without stopping AT ALL.
To PR a 5k – anything under 33:00 will do.
To PR a half marathon – anything under a 2:30 will do.
To run a full – I do not count the Goofy challenge as successfully running a marathon.
So that’s it! Nothing big. No big whoop. I can do it…. right?
So where do I start? Well, I truly cannot train for a specific race just yet. I have the Walt Disney World Wine and Dine half marathon in a few weeks, then Marathon Weekend and Princess Weekend. Both marathon weekend and princes weekend I will be running a 10k on one day and then a half the next so I don’t think it would be a good assessment of my training at either of those races. I will have to make it for a race in the Spring of 2014. But that doesn’t mean I can’t start doing something now.
A while back, this awesome coach gave me a 5k plan (which I slacked off on and didn’t follow)..
anyway, I digress.. I am going to modify his weekly training into my current half marathon training.
First thing firsts, I need to RUN 3 MILES WITHOUT STOPPING. I use to do that, I know I can do that, but interval running has made me lazy.. and scared.
let’s see if I can at least do that!
With faith trust and pixie dust……