return to running plan

Couch to 5k Update

A little while ago I announced I signed up for a 5k. The first running event since I did Hood to Coast four years ago! It feels good to be back at it and to have a goal. The training program I found online seems to be a 9 week plan. I have MORE than enough time train for my 5k. My goal is to get started now, maybe take it easy as I go, and build up to the point where I can maintain the 5k fitness til July. I’m not feeling rushed or like I need to push the training. Also, I imagine that a lot of my running will be on the treadmill at the gym until May-ish, weather permitting! Then I can transition to running only outside.

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Couch to 5k – Week 1

The first week suggested three workouts of 8 repetitions of 60 seconds of jogging and 90 seconds of walking. I decided to follow the advice of a reader who suggested I stick to the plan even if I feel like I was ahead of the schedule. As much as I dislike strict workout plans, I decided to just give it a try. The nice thing was that my usual workouts didn’t change all that much–I just added some running on a more consistent basis!

My workouts for the week were this:

Tuesday Wednesday Friday Saturday Sunday
2.75 miles  elliptical 1.80 mile walk/jog&weights 1.125 mile swim 90 minute @ Warrior Room 1 mile walk/jog& yoga

Two rest days!

It was a good week. I was happy to be back at running and feeling really good about it! Following the plan was a lot harder than I expected but not in the way you might think. I found that I struggled to do the walking intervals. Besides that it felt like a step backwards in my progress, I also forgot! I get on the treadmill, turn on my favorite music and just run. I kept having to remind myself “oh yeah, I’m supposed to walk”.

Couch to 5k – Week 2

The second week changed to 6 repetitions of 90 second jogs and 2 minutes of walking. After going to the Warrior Room after a 3 week break, I was hobbling for days. That put kind of a crimp on my training plan! Here is this week:

Tuesday Wednesday Friday Saturday Sunday
3 miles onelliptical 1.45 mile walk/jogweights 1.125 mile swim 2 mile walk/jog& weight lifting 1.55 miles elliptical& yoga

 

Couch to 5k – Week  3

Week 3 was adding longer walking and jogging intervals. This time I did this set twice: 90 seconds of jogging, 90 seconds of walking, 3 minutes of jogging, 3 minutes of walking. Here is this week:

Tuesday Wednesday Friday Saturday Sunday
1.83 mile walk/jog40 min yoga Warrior RoomTabata/Isolation 1.25 mile swim 3.05 mile hike 1.5 miles elliptical& yoga

I went a little easy on the running this week because my IT bands were feeling a little tight. Not too bad, but enough that I wanted to back down a little. So I might be repeating week 3 again this coming week. I’ve also started going to a massage therapist to work out some of the issues. My insurance pays for 12 sessions of massage/acupuncture or chiropractor services. I found a really good place near the house and the massage therapist I saw was great! She suggested I start using epsom salts, too. I bought some that is specifically for athletes and sore muscles. It has rosemary and mint in it. I love it! It feels like magic on my muscles!

Stay tuned for more updates.

A Torrid Affair

I had a really good, really busy, productive weekend. Don’t you love it when everything just falls together smoothly? Saturday morning’s workout was stellar. I feel so confident when I have a successful workout with no bumps in the road. I started out with a run on the treadmill and had to increase the speed because it felt too slow and my entire run I was completely disconnected my legs. It felt as though they were doing all the work for me and it was too easy for them! I never felt fatigued or slow, or like I needed a walk break. I ended up doing 2.80 miles in the blink of an eye.

My weight lifting was great too! No complaints here. I felt strong and also had to increase the amount of weights on several machines. I have to say that my new favorite machines are the ones that work the biceps. I think that’s because that is where I am seeing new muscles developing and it’s really encouraging to see progress!

I am sooo ready to take my running outside!

Gym Stats:

Time: 1:27
Calories Burned: 736
Mileage: 2.80

For lunch I made a quick sandwich out of a toasted bagel thin, cream cheese, Black Forest ham slices and half an avocado. I added a side of cottage cheese. Lunch was delicious and I devoured the messy sandwich; avocado tends to do that.

I spent the afternoon with my friend Sam at the mall, doing some shopping. Sam’s birthday is coming up and I offered to help her find the right outfit. I haven’t been to the store Torrid in probably 6 years. It was one of the places I liked to shop in as a plus-sized girl but back in the day the clothing style they sold was different than what I saw this weekend. Back then it was basically the plus-sized option of Hot Topic–leaning more towards the gothic type clothing that I often wore. Now it seems to be simply a plus-sized store.

While Sam was trying on the clothes, I wandered around the store. Something else had changed since the last time I had been there. They had different sizing than the standard clothing stores. Everything in Torrid was size 0-4. That means that size 0 was like 12-14, 1 was 16-18 all the way up to 4 which was I think 24 and up. At first I wondered if that vanity sizing worked; I mean, didn’t people see right through that advertising tactic? But as I was standing there, I overheard a girl with her friend comment “This is probably the only time I’ll ever be a size zero!” And I realized that Torrid was brilliant in their vanity sizing.

It was a truly strange experience being in Torrid after so long. There were several times where I grabbed something off the racks thinking “This is super cute, I should try this…” and then realized it wouldn’t fit me. It was almost as if I forgot what body I was in. Strange how I’ve swung onto the other side of the pendulum; gone are the times when I struggled for years to find clothes that were “big” enough for me.

Sam bought an adorable shirt for her birthday party and then we left the mall. I was feeling unsettled after Torrid, almost like I’d been somewhere I shouldn’t have. Part of me wondered if any of the shoppers looked at me and thought “why is SHE shopping here?” If only they knew the old me.

Saturday night Michael and I met up with another couple for dinner over on NE Alberta at a place called Branch Whiskey Bar. We had a Groupon for the place that was expiring soon.

The place was hip and cute. Their menu was fairly small, which I was surprised about, but the food ended up being a real treat. Our friends wanted to get the pate appetizer plate so we all shared that. I’d never had pate before, but was willing to try it. The tray came with pate, pickled beets and onions, sardines, an unidentifiable fruit, a spicy ground mustard, apple slices, bread, and a few other random things.

How was the pate? It was just ok. I didn’t hate it, but it wasn’t something that I was blown away over. It was almost like a meatloaf. I imagined pate to be a creamier texture, like a spread.

Michael ordered the Branch Burger with bacon and gruyere cheese with fries. The “bacon” turned out to be like canadian bacon, or just a big slab of ham. He didn’t like that, but he loved the burger! I also ended up ordering a burger. The Black Truffle Mac n’ Cheese sound fantastic and intriguing, but I had a ravenous craving for a burger.

I got the Alberta Burger, which was supposed to come with blue cheese but it ended up having gruyere (which is fine because I prefer it). My burger also had caramelized onions and a spicy remoulade–which is just a fancy word for special mayo I think! I got the salad instead of fries and it came with a sherry vinaigrette that was delicious and tart.

I LOVED my burger!  It was smoky and the remoulade was spicy and it all went really well with the sweetness of the caramelized onions. The burger wasn’t monstrous in size and I didn’t feel like I ate too much when I was done. It was definitely a burger done right. I do wish we’d had room for dessert, though, because their special that night was a whiskey chocolate mousse. Oh well, next time!

Sunday

Michael went out of town for a few days, leaving Sunday morning. I lazed around with the cats, went swimming, then took care of chores around the house–cleaning, laundry, etc. I also got caught up on some of my shows on the DVR (Grey’s Anatomy, SVU, NCIS).

Sunday afternoon I went to the movies with my friend, Kat. We saw “The Five Year Engagement.” I pictured it to be a typical chick flick, but it was darker than I was expecting. It was really funny and I cracked up at many parts. It was good, but don’t go expecting a warm and fuzzy movie.

All in all, it was a good weekend. I felt like I had a healthy balance this weekend and it made me feel satisfied with my life. Isn’t it nice when you feel like all aspects are clicking?

QUESTION: Tell me the highlight of your weekend. And have you seen that movie yet?