Hiatus from Running

Hey Everyone, 


I apologize that I haven't blogged in 2 weeks. Sadly, my back hasn't improved much, so I haven't been running, for 3 weeks now. Not only has this been a frustrating, it has been extremely difficult. I haven't been able to continue training and my 5 km run is fast approaching. I keep getting words of encouragement that everything will be fine and I have plenty of time left. It just doesn't seem that way... How can I run, if I walk with pain. How am I going to be able to run this entire 5 km run? I have doubts that I will be able to run it all, hopefully I'll be able to run at least half... It's better then nothing right? 


This Friday I plan on trying to do some running intervals and see if there is any pain with that. So I am going back to week 2 intervals of 1 min run/ 1 min walk for 21 minutes including 5 min warm up and  5 min cooldown. I will post a blog this weekend updating my measurements, weight and picture for March.


Sorry guys there is so little to tell. I have my good days and bad days and sadly it's not getting better as quickly as I had originally hoped. I have been walking for an hour twice a week for 5 km. I just need to get back to running and weights. I also plan on getting to CXWORX on Sunday and work harder on my core. That's a major player in my injury. If my core strength were better, I may not have the issues I am dealing with now :/


Please stay tuned, I'll get back to my routine!


Julie

Beginner Conditioning Week 4

Hey All, 


Well, this past week hasn't been very eventful training wise. I ended up injuring myself worse then I thought originally. I didn't feel the impact of it until Wednesday. I had one of the physiotherapists at work take a peek at me and it seems that when I fell Saturday morning, I managed to nutate my sacrum. This caused compression on my vertebral disk at L5/S1. This means, the last part of my spine is rotated forward squeezing the disk between the vertebrae. I was in such pain, I was prescribed anti-inflammatory and pain killers, by my doctor, to help cope. It's safe to say I am taking it easy for the next couple weeks. 


This has been extremely frustrating for me. I was doing so well with my training. I managed to make it to running for 2 minutes and walking 1 minute intervals. I am just so upset, I feel like all the work I have accomplished will be lost. I'm also on a time line, I need to keep up with my training to get to my 5 km goal... :( I just want to run!!! 


I know that I'll get back into the routine again, it's just killing me that I have to go slowly. I have to listen to the words that I tell those I help treat. I need to take it slow and progress gradually to what I was doing before. Next week, I'll be going to the gym to walk on the treadmill and work on some trunk flexion exercises. I will also work on my upper body strength as that won't impact my spine too much. 


Hopefully, I will have better news next week!
Stay Tuned, 
Julie

Goodlife 5 km Run Details

Well, I have finally registered to do the Loblaw 5 km run. It's the shortest run that is apart of the Goodlife Fitness Toronto Marathon. I can 't back down now,  I am committed. I am really excited about it but at the same time, very very nervous. 


There are a number of reasons why I am a little scared, but the main one being that I have never run anything more then what I am doing now. My maximum distance so far has been 3.2 km and that's including my warm up and cooldown. I am not worried about speed or finishing before anyone else. My goal is simple for this race... to complete it. Hopefully, I will be running the whole time! Anyways, the race is scheduled to be in Toronto on May 6th 2012. I have 89 days to continue my training and build my endurance. The Race will start at Noon on Sunday. The starting point is at Queen's Park and the finish is there as well. Here is the Route Map... this will be where I am running. 

Looking at the map, it seems so intimidating. Wish me luck, there is no turning back now! I plan to get out this weekend and run outside. There is a huge difference from running on a treadmill to running outside. I would like to make a plan of getting outside once a week. 


Julie

Beginner Conditioning Week 3

One month has passed since I began my fitness journey. Here I am in my third week of training and feeling more confidence. My weekly goal this week was to get to the gym 4 times this week and to continue drinking 6 glasses of water a day. 


Since it is the beginning of the month, here are my updated measurements.


February 1st 2012
Biceps - 12 inches (lost 1 inch)
Chest - 37 1/4 inches (lost 1/2 inch)
Waist - 32 inches (lost 1 inch)
Hips - 40 1/2 inches (lost 1/2 inch)
Quads - 22 inches (gained 1 inch)
Calf - 15 inches (same)

Here's an updated photo of how I look this month. I don't see much changes, but of course I am my own worst critic. Taking these measurements did help boost some confidence that there has been changes. Weighing myself has always been mildly depressing. However, here is a helpful tip. The BEST time to weigh yourself is mid day. This is when you've probably worked off breakfast and haven't gained much in water weight. I have been weighing myself around 8 at night... now I do it before lunch. (Hopefully I'll see some better results!) 

This week has been amazing. I made it to Beginner Conditioning Level 2!!! I was absolutely thrilled on Sunday when I completed 21 minutes of 1 minute walk/run intervals. Here is the breakdown. 


Sunday, January 29 - Saturday February 4
Weight: 150 lbs (*sigh*)


Sunday - Cardio Workout (Level 2, walk 1 minute; run 1 minute, walk 1 minute x10) **31 minute duration, 3.2 km distance**
              - Stretch Session
             - Basic Core Stability Workout 
                   2 sets 10 reps
Monday - Cardio Workout (Bike Warm-up) ** 30 minute duration, 17 km distance, Level 2,3,4**
               - Cardio Workout (Level 2) ** 14 minute duration, 1.9 km distance**
               - Stretch Session
Tuesday - No Cardio Workout
               - Basic Core Stability Workout
Wednesday - Cardio Workout (Level 2) ** 31 minute duration, 3 km distance**
                     - Core Stability Workout 
                     - Leg Strength Training - Added Leg Press 50lbs, clamshells
                                        3 sets 10 reps
Thursday - OFF
Friday - Cardio Workout (Level 2) **31 minute duration, 3 km distance**
            - Upper Body Strength - Added Seated Row 25 lbs, Shoulder Press 30 lbs
                              3 sets 10 reps
Saturday - No Cardio Workout
                - Basic Core Workout


Total Time: 107 minutes 
Total Distance: 11.5 km


This week, I ran into time restraints, so it was a little off. I also didn't make it to CXWORX class. I was pretty upset about that. Sadly, I fell down the stairs in the middle of the night on Friday. I am fine, just a nasty bruise on the outside of my thigh. So it's a little painful to lean on and there would be a lot of that in the class. I am extra determined to make it there next week!


Stay Tuned, 
Julie


                                          

Beginner Conditioning Week 2

This week I have become extremely obsessed with running, work out clothes and shoes. I mean it's constantly on my mind. I think I am driving my family nuts!! This week I started off by making a weekly goal. Something small that you can make you main target for the week. This week my goal is to drink more water. I am getting close to 4 cups of water a day, but I need to drink another 4. Right now all I drink is my coffee in the morning and water through out the day. Yep, I even cut juice out of my diet. However, there are occasions where I drink a small glass of watered down juice. I have even started using watered down juice to mix alcohol with. I know, I'm a real party animal! 


This week I stuck to Beginner Conditioning Level 1, the same running intervals as last week. I didn't feel ready to progress to the next level of training. The reason being, not enough self confidence and paranoia of getting an injury. Last week, I had some shin pain... so it freaked me out. I became worried that I was over doing and it's stressed (in John Stanton's book) that you take things easy and listen to your body. But there is a point though where you need to push to the next level.


So here is this weeks log. 
Sunday, Jan. 22 2012 - Saturday, Jan. 28 2012
Weight: 149.2 lbs (YAY! I weight myself every Monday night after cardio)
Target Heart Rate: 156 bpm


Sunday - No Cardio Workout 
            - No Core Workout (My sister came to visit and I took the day off! It's acceptable to do this occasionally but not frequently) 
Monday - Cardio Workout (Level 1) **31 minute duration, 2.8 km distance**
              - Strength Training - Legs 
                          3 sets 10 reps
              - Basic Core Workout - Abdominal Crunches, Oblique Crunches
                         3 sets 10 reps
Tuesday - No Cardio Workout
              - Core Stability Workout
Wednesday - Cardio Workout (Level 1) **31 minute duration, 2.8 km distance**
                   - Strength Training - Upper Body - Back Extensions increased from 90 lbs. to 115 lbs.
                        3 sets 10 reps
                   - Basic Core Workout
Thursday - No Cardio workout
               - Core Stability workout
Friday - No Cardio workout
           - Basic Core Workout
Saturday - CXWORX Core Workout Class - 30 min duration
              - Cardio Workout (Level 1) **35 min duration, 3.5 km distance**
              - Quad Extension 45 lbs, Free Weight Biceps (3 different curls, regular curl, back hand curl, neutral curl) 5 lbs, Squats
                       3 sets 10 reps


Total Time: 96 minutes
Total Distance: 9.5 km (rounded)


This week was a good week, I worked hard and had some frustrating moments. My knees started to hurt only while I was running... which scared me. I didn't want a knee injury... I need to strengthen up my VMO and get my knees stronger. But, by Saturday's cardio workout, I felt prepared to make it to the next level in conditioning. I made it to CXWORX and boy did my abs feel tired afterwards! It was a great workout with a great instructor. I am making it a new goal to attend that class every Saturday! My weekly goal was not met, I did drink more water. I am at 5-6 cups a day, but I am determined to drink more!!


 If you're unsure of what my leg or upper body strength exercise routine is (as I didn't write it all out) refer to Beginner Conditioning Week 1. Unless weight changes I do all those exercises as part of my circuit. I am hoping to add more in as I get stronger. 


Stay Tuned for next week (I am all caught up and shouldn't post anything until Saturday) I will have a new picture of me, February's measurements and new goals!!
Julie

Beginner Conditioning Week 1

I am keeping a Training Log Book, it's from the Running Room, but you can make your own. I keep this as a paper reference of my progression. Week 1 in my log is my first week of proper training, meaning I am following the Beginner Conditioning Program. The Beginner Conditioning Program is a 10 week program but instead of considering it in weeks, I changed it to levels. Currently, I am on level one. 


My training week goes from Sunday to Saturday and this week started on January 15th. The things you might like to record for your own progression is what your work out is, the intensity (easy, medium, hard, max. effort), duration of workout, distance and how you felt. Duration and Distance are really important to keep track because you want to be able to see the difference from week 1 to week 10. How you felt is really important as well, not only from day to day, but also your thoughts about the week. Below will be a detailed look at what I do each training session. I am not going to write this out every week, but this is where I am starting. When things improve I will document it, but I won't write everything each time. If I write Core Strength I am doing it all, nothing has changed from the base line. Leg and Upper Body strength are done on weight machines. 

Here is my Week 1 Log book and I will finish with my thoughts for the week.
Weight: 150 lbs. 
Target Heart Rate: 156 bpm

Sunday - No Cardio Training

              - Core Strength Training - Abdominal Crunches, Straight Leg Raises (Hip at 90 degrees to 45 degrees), planks (10 sec holds), Abdominal Bicycle, Oblique Crunches

                                   3 sets of 10 reps 

Monday - Cardio Workout (Beginner Conditionning Level 1 (warm up 5 min, walk 1 min, run 1, walk 2 repeat 6 times, run 1, walk 1, cool down 5 min) **31 min duration, 3.2 km distance** 

              - Leg Strength Training - Quad Extensions 45 lbs, Hamstring Curls 60 lbs, Hip Abductor 45 lbs, Hip Adductor 60 lbs, Squats, Lunges (6 lb ball overhead), 
                                 3 sets 10 reps
Tuesday - No Cardio Workout
                - Core Strength
Wednesday - Cardio Workout (Level 1) **31 minute duration, 3.2 km distance**
                      - Upper Body Strengthening - Abdominals 50 lbs, Back Extentions 90 lbs, Triceps 20 lbs, Bicep Curls 20 lbs, Lateral Lifts 10 lbs, Chest Press 50 lbs, Chin Assist 50 lbs, Dip Assist 50 lbs
                               3 sets 10 reps
Thursday - No Cardio workout
                - Core Strength
Friday - Cardio Workout (level 1) **31 minute duration, 3.2 km distance**
            - Cardio Workout - 30 min walk, 2.02 mile distance
            - Long Stretch Session (legs, back, arms)
Saturday - No Cardio Workout 


So that's where I am starting from. It was a hard week! Getting into the rhythm of exercise and a new diet was very exhausting. I know that this is a long entry, but it won't be as long the next time. I won't have to explain as much and I can get into the details. Google the exercises you don't know or ask me. I would love to help! 


Stay Tuned! 
Julie 

Pre-Conditioning Week

I was a little late in starting this blog. Week 1 for me was the first week of January. So let's begin...


During the first week I started training. I started with only a few things, I began by modifying the way I eat. I will be honest, we tried to eat well at dinner. However, I am a sugar addict. I used to drink soft drinks very regularly. I ate lots of baked goods, chocolate, and other unhealthy treats. I rarely drank water and all that needed to change. I have cut out a lot of refined sugars from my diet. That was so hard, I had to say goodbye to all the delicious treats I loved. I choose snacks that are healthier, so instead of cookies, I will snack on nuts or fruit. I also decided that I want to eat less meat. So I get protein from other places like beans, eggs, peanut butter... This was my own personal choice but when I do eat meat, I make sure of 2 things, it's a lean cut and it's organic.


Another thing I started doing was taking Vitamins. I have read about the importance of vitamins and how it improves our overall well being. That is very important to me. I take Vitamin D, B12 (just started taking), Wild Salmon Oil and Fish Oils (just started taking), Iron, Acai Berry and Green Tea Extract. You look up the benefits of each of the vitamins, but I take these regularly. 


I met up with a personal trainer for an hour and she had a lot of advice and after seeing what my fitness level. She gave me some goals to work towards. My core stability is WEAK! So much so, I was kind of embarrassed that I couldn't do straight leg raises. But it gave me something to work towards. So she helped me come up with a weekly routine. 


My current fitness schedule is as follows. Core Workouts everyday to increase stability and flexibility. Cardio Workouts 3-4 times a week for 20-25 minutes, Sunday, Monday, Wednesday, Friday (if possible). Strength Training twice a week, Monday - Legs, Wednesday - Upper Body.  
On Saturday, I will take the CXWORX class (and hope to make it a routine). I have been told it's great core workout. 


I will go into more detail on what I do during each workout in my next blog :) 


Stay Tuned!
Julie

The Beginning

Hi There!


There is so much I want to begin with, so I will start with what I will be writing this blog about. I started my New Year with a resolution that I am determined to keep. For the past couple of years I have wanted to start running. But that's really as far as it has gotten. I thought about it, talked about it, but never took any action. However, this is year I have decided enough talk, time to run. My goal is simple... to run a marathon. However, I have broken that goal into chunks to make my end goal more attainable. So this blog will act as a journal and I will document my journey to my marathon and maybe beyond... depending on how well it goes :) The reason why I am blogging about it, is I am hoping I can inspire more people to follow my footsteps to becoming healthier. I am not only trying to inspire people, but also help those who are trying to do a running program stay motivated to keep going. I know there are days where I feel like I am asking myself... why? It helps to have someone going through the same things. It will also be like a real life testimonial. I am just an average person, following advice, reading books and becoming a healthy, active person.  


What I will be doing is posting information on my training and updating on my progression. I will also post changes or additions to my training routine. I am hoping to do weekly entries, but it may be more monthly. 


So with all that said, ere is a little about me and who I am... I am a young mom (25 years old) with a very vibrant 3 year old daughter (almost three). I have a husband who is extremely active and loves to be outdoors. 

My beautiful Girl

My husband doing something he absolutely loves... off roading!

I have never been an overly athletic person, I dabbled in some cheerleading in elementary school, but really enjoyed horseback riding. Around 17 years old I competed a little bit, but ended up developing some pretty bad allergies. Which sucked, but if you can't really touch a horse you can't ride it. So that's my athletic career... it's pretty pathetic. However, I managed my weight and didn't have problems. Then I got pregnant and had a little girl. From that point on, my body didn't recover well. I used my daughter as a crutch and allowed myself to get really lazy, to put it honestly that's what happened. I didn't try to loose the weight and used the excuse "Oh I just had a baby so I am allowed to be 40 lbs over weight." Sure having a newborn was lots of work and I had to move around a lot but I didn't eat well and I didn't exercise enough. So here I am 3 years later with 2 attempts at getting fit and this time (attempt number 3) I am sticking to my guns. Other then my family inspiring me to get fit (lets face it, it's so I can keep up to them), was my job. I am a newly graduated physiotherapy assistant and if I need to instruct someone on how to do a proper squat. I had better be able to do one myself. 

Me in the Summer (not a flattering picture)

I began by getting a gym membership at Goodlife Fitness and started going there 2 times a week. Doing some cardio and not really knowing what I am doing. That was back in December. I thought that I really needed to get some help. I bought John Stanton's book called "Running", which has been a phenomenal help. He is very inspirational and has great advice. I also had a free assessment for Personal Training and although I couldn't afford it. She was very helpful as well. So those 2 people can really help start your training! 


So let me break down my goals.
 Long Term - Run a full marathon by September (ultimate goal)
                     - Run a half marathon by the end of July
                     - Compete in August
                     - Improve my overall health, endurance and energy levels
                     - Loose 15-20 lbs of body fat
                     - Increase strength to (comfortably doing the following): leg press 125 lbs, to do 10 chin ups unassisted and to perform weighted squats and lunges with excellent form, by the end of training
Short Term - Run the Goodlife 5 km in May
                    - Increase conditioning weekly
                    - Increase energy levels weekly


So my first suggestion, is to begin by taking measurements of your biceps, chest, waist, hips, thigh and calf. I will tell you right now. You will not start by loosing weight. In fact, expect to gain some. Muscle is heavier then fat and you'll start with gaining more muscle. You will loose inches and those measurements are going to make you feel like you're actually progressing if nothing else does. I started training 3 weeks ago and have gotten caught in the frustration of not loosing weight AND I knew better. 


My starting measurements:
Biceps - 13 inches
Chest - 37 inches
Waist - 33 inches
Hips - 41 inches
Quads (thighs)- 21 inches
Calf - 15 inches


Weight: 150 lbs
Height: 5 feet 5 inches


My starting point for my cardio workout is 3 to 4 times a week. 5 minute warm up at a brisk walk, 26 minute walk/run intervals (walk 1 min, run 1, walk 2 repeat), 5 minute cooldown. I started there only because walking 30 minutes was comfortable for me. This beginner conditioning program I am following is from John Stanton's book. So if you pick it up, it is a great resource. That's it for now.


Stay Tuned!
Julie