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