2/10/17 I think my original idea here is do something I would never really think of doing or something I haven't done before like a marathon or a century bike ride. Sadly, part of me thinks I could do a marathon tomorrow. Now I did not say run an entire marathon tomorrow, but I'm pretty sure if I had to make it 26 miles, I could do it. I would hurt for longer than I care to imagine, but I still think I could do it. I did start another weight lifting regimen this Sunday and while I think that is all well and good, it doesn't really smack of a challenge. I have done that before. I have done P90X, I have taken a photo shoot after getting in great shape within the last year. I need to throw something else in there that would make it a real challenge, mind over body. What's funny is I'm thinking of adding an element that is supposed to be all about mind over body or getting out of your mind so your body can function at it best or some crap like that. Yes, I'm talking about yoga. When I do yoga, I actually enjoy it and the class I took the other day was not even supposed to be a challenge, but my core muscles hurt like I had done a serious workout. Also, the room was full of mirrors and I could see my ass and I thought to myself, "That is not my ass. Can't be. Looks like a bubble. Has to be a fun house mirror. Has to be." Of course fun house mirrors would be a bit of a turn off in a gym, so I'm pretty sure my butt just is bigger than I'd like it to be. No that is not true either. I actually like my body right now, well I like the way it looks most of the time. My problem is the way it feels. I HURT ALL OF THE TIME. My shoulder hurts. My back hurts. I have random pains that I can't explain like when I get a big, nasty bruise and have no idea what I ran into. I have more muscle now probably than any other time in my life, but my flexibility and what I can do with my muscle is limited. That is why I am thinking of a 90 day yoga challenge. That alone doesn't ring my bell, but doing it while I am also doing the weight lifting and cardio workouts...that would be a challenge. Not too long ago, who am I kidding? It was forever ago. OK, so at some point in the past I paid for an account with Gaia which I'm pretty sure is a part of Gaiam. There are tons of videos. In fact, I just looked and found the perfect series. It is 160 episodes of 15 to 20 minute yoga sessions. That way I can do 1 ever day and add a second on days when I am not lifting. Now that is a challenge. I'm going to do it. That excites me. Now I have to make a PLAN and if you know me, making the plan is almost as much fun or even more fun that the act itself. Yipee!!!
2/11/17 Day 1 and done! This is a non-weights day, so I went to a yoga class where I could hardly hear the instructor. I had to keep looking up and straining my neck to see what we were supposed to be doing. Some yoga instructors think keeping a calm voice is soothing, but if it is calm and unhearable, it isn't soothing at all. Got my cardio in by watching an episode of Frasier which is the perfect length and I was thwarted in my efforts to eat poorly when I discovered David had eaten 5 slices of leftover pizza like a selfish little twat. I'm not exactly sure what the word twat means, but I have a feeling I shouldn't be using it to refer to my son. When you eat all the pizza, you deserve a bad name.
2/12/17 At the gym today and an older gentleman gives me some unsolicited advice on how to properly do a leg extension, which of course I felt obliged to follow after that even though it didn't go along with what my workout plan was. The funny part is through the conversation he asked what I was training for and I told him a hot body and he said "well, I don't see any icicles on you. That's for sure." Well, thank you grandpa. I will take it from anywhere I can get it. I've always been popular with the geriatric crowd.
2/22/7 I am super proud of myself so far. I have stuck to my workout schedule for lifting and I have done my cardio and yoga each day. The yoga I am doing is only about 15 minutes or so and I could probably use more of it. I really enjoy it. I also started a run/walk training schedule in order to prepare for a half marathon in June. What is funny is I would rather just run/walk the full and get it over with. Check it off the list. I don't think I will be a marathoner or a racer for that matter. I have done 2 30 minute run/walks so far and have felt great for both of them. One was on the treadmill and the other was outside. My next run is for mileage. I might do that one on the treadmill or may have to. I think the weather may be getting cold again.
2/26/17 Ran for mileage yesterday and I wanted to take a yoga class at 10:15, but if I didn't push it a little, I was going to miss the start of the class. Foolishly, I chose to run faster and for longer than I was actually supposed to. I didn't go past my mileage, but I was supposed to keep to the 1 min walk/1 min run. At one point I did 4 min run and 1 min walk. It is not a question of endurance. I can run for a long time. It is a question of my knees, my back, my muscles. I "tweaked" my inner thigh and definitely can feel some pain in my right knee.
And wouldn't you know it? The yoga instructor wasn't even there. The class may or may not have been canceled, but I couldn't wait around to find out. I went home and did my yoga...a 40 min routine that likened me to an eagle with lots of wing references. Not my thing. I am very much enjoying the short bursts of yoga each day. I'm feeling stronger and more flexible and I am impressed with my efforts so far. Yay!!!
10/6/17 I created a SMART Goal for this item:
By my birthday I will complete a duathlon (10K Run/40K Ride/5K Run) by increasing my distance and/or speed while running or biking every weekday and increasing my flexibility through daily yoga with results being tracked in my fitness app daily and 50B450 blog weekly.
I also created a Contingency Plan:
Contingency and Action Plan for Achieving Goal:
1. If it is raining, I will choose to run since it is less dangerous than biking.
2. If it is raining, I will look at the forecast to see if I can reschedule the time of my workout to coincide with better whether.
3. I will use my weather apps to plan the optimal workout time during the day.
4. I will add my workout to my calendar.
5. If it is cold, I will use pre-purchased clothing and headwear to ensure warmth.
6. I will weather-proof my shoes.
7. If it is raining, I will use pre-purchased clothing for rain.
8. I will consider putting a fender on my bike to block water on my back.
9. I will devise an ultimate duathlon route to work toward as a goal.
10. I will drink at least 32 ounces of water every day to facilitate hydration.
11. I will refrain from eating after 7:30 at night to facilitate digestion.
12. If weather is bad and I can't go outside, I will complete my training at the gym on the treadmill or stationary bike.
And finally I created an Accountability Plan:
Create an Accountability Plan
1. I will share my results from my app with Jeremy.
2. I will post a picture after duathlon completion on Facebook.
3. I will update my 50B450 Blog with progress.
All of this was based on an awesome book I just finished called This Year I Will. I think I will buy the book so I can actually take note and write down some of the quotes.
So here is my blog update for this week. Jeremy and I rode for about 13K, I completed a 6K run yesterday and a 14K ride the day before. My goal is a 16K ride today. Very excited about completing this challenge.
10/12/17 Monday I was supposed to run 6K, but Jeremy was in such a snit about Kaleb that I decided it was better to get him out of the house for a walk to calm down and then I took him to dinner so he wouldn't have to be in the house. But I did my yoga that day and the walk was good. Not calling it a failure, just a learning experience. Jeremy being in a snit was not a part of my contingency plans. Tuesday I went to the gym because it was cold and rainy and rode 10 miles which is the equivalent of 16K. Not a big fan of stationary bikes, but the bikes they use for spinning classes are a lot more challenging than the ones out in the main gym area. I was definitely sweating and huffing and puffing. I also did my yoga and did some lower body exercises like squats and lunges. Yesterday I was able to run outside and did 3.69K. Went over the goal of 3 since I only walked on Monday. Yoga done too. And today I went to the gym again due to bad weather and rode 5 miles or 8K on the bike. Also did yoga today and several 1.5 or 2 minute planks. Slow and steady wins the race.
Tomorrow is the combo workout of 4K Run/16K Bike/2K Run. This will be very telling as to whether I can actually accomplish my goal. Well, I know I can accomplish it. It will be telling as to how difficult it will actually be. I often think physical tasks seem attainable or easier than they actually are. Case in point, I thought hiking a 14er would be easy peasy, but alas, I was oh so wrong. With this I have a good plan and if I keep at it, I can reach my goal.
10/20/17 Accidentally did 20K on the bike yesterday instead of 10K like I was supposed to do, so I swapped the 20K I was supposed to do today for the 10K. Big difference was the spinning bike as opposed to the stationary bike out in the regular gym. Stationary yesterday and it took so long and the seat was way too big. Now the spinning bike 10K was finished in about 12 minutes and I through that seemed way too fast considering I had just run 5K, but I looked it up and spinning sites say you should travel about 22.5 to 30 miles in 1 hour in a spinning class and I am keeping my effort level up high. I think I ran my 5K in about 38 minutes which is not stellar but it was a good pace to protect my knees and ankles. I still prefer running outside. Also, my 2.5K after the bike ride was about 18 minutes and I did not watch TV at all. I just listened to music and that seemed way better than trying to watch something. When I was doing a lot of stairclimbing, the Netflix thing kept me going, but today it did not do the trick. I will try to do just music the next time I have to use the treadmill. Jeremy says he wants to do 20K tomorrow and it is supposed to be a day off.
The last few days I have neglected to do my yoga. I have stretched but have not followed a video. I really enjoy the yoga, but when I am working it seems like a distraction I don't want and after work, I just want to relax. And now that I think about that last statement, it doesn't make sense since yoga should be relaxing. I've also done well with my commitment to not eat after 7:30. And I have done will with not getting my panties in a wad when I slip up on something. I am not throwing my hands in the air because of the yoga or because I had half a mint bar after 7:30 tonight. I worked hard and Friday nights are pizza and relaxing. I resisted the cookies at the store and that is a win for sure.
I am realizing this duathlon is actually pretty difficult. Running 10K may not be anywhere close to a marathon, but it will take me over an hour to complete and the bike ride will take at least an hour and then another 40 minutes of running. In my mind 3 hours of hard cardio seems doable, but when I am doing it...not so easy. It isn't even the physical toll on my body. It is the mental boredom of it. I think that is why I like the outdoors better. Since I plan to do this just before my birthday, I need to get it in my head that I will be doing this at the gym rather than outside, which is a bummer. But I have to be realistic. I am proud of myself.
10/27/17 We are heading out of town for our anniversary so I am updating today. I am trying to coordinate working out with Jeremy on the weekends and haven't quite figured out the best way to do it. I did not work out yesterday and counted it as a rest day and plan to workout with him on Friday and Saturday to do my lighter workout days. I was super proud of myself to on Monday because my goal was 9K and I did 10 instead. So I now know I can complete the longest run length, which makes me feel better. Later in the day my knees were hurting pretty badly, so I can only imagine what actual duathlon day will be. But I know I can do it. The 10K run on the trail was so much better than running on a treadmill, but the bike ride on the cycling bike at the gym moves way faster than on an actual bike. It is a trade off.
11/3/17 This week was a total bust. I worked out yesterday for the first time all week and I did no running or bike riding. The weekend trip threw me off entirely, plus trying to workout a new plan so I can workout on the weekends with Jeremy is difficult.
I just updated the calendar so I can still finish by my birthday and actually workout on the weekends with Jeremy as well. I am an amazing wife that is all I have to say!
11/11/17 I have changed my routine so many times already, but I'm pressing on. Hitting the gym this morning for a 5K and then some yoga. Reaching out for my goals and not giving up when I choose a setback. Not giving up.
11/18/17 David and I have been hitting the gym 4 times a week for the last two weeks to lift weights. I have also been going during lunch to run a 5K or bike a 20K. Then I have also been doing a short yoga session each day. Today is Saturday and that means I have 1 more week until I complete my duathlon. I have completed a 10K, but I don't think I've done the 40K bike ride yet. This is probably another case of I think this will be easier than it actually will. But it wouldn't be a challenge if it were easy. Slow and steady wins the race will continue to be my mantra.
11/20/18 Went to Walmart last night and have no idea what movement did it, but I have hurt my back. Shooting pain when I move the wrong way and difficulty in certain positions. This does not bode well for completing my goal by this Sunday. I am going to be careful with it this week and see if it helps. I really want to reach this goal.
11/26/17 I still plan to do this by this Thursday. I should probably just get it over with today, but I am off on Thursday too so that could be my gift of accomplishment to myself. I am going to buy a new gel seat because 40K on the spinning bike is a chore on the rumpus. I haven't done the 40K yet, but I really think the biggest hurdle there is just the boredom of it. The most challenging physically will be the 10K run. I can do this.
11/27/17 Here are the stats...10K Run - 68:12 , 40K Ride - 45:44, 5K Run - 33:08. I hadn't planned on doing this today, but I was just tired of waiting and wanted to get it over with. I wanted to get back into a regular workout routine and knew I couldn't until I finished this challenge.
My first 10K was longer than I wanted it to be not because I wanted to make a certain pace but because running gets boring after a while. About halfway through I started to pick up the pace. I didn't go too fast because I didn't want to harm myself and not be able to finish. I was super happy to be off the treadmill.
I already had my spinning bike set up in the spinning room. I have practiced numerous times in that room and not once has there been a class...except tonight. The good thing was, they were just starting a class. So I hopped on my bike and got moving. The good thing was the class was an endurance class and the instructor had the class going at a steady pace for about 45 minutes. Every time she said to pick up the pace, I put my head down and peddled as fast as I could. Again my goal was to finish not to have a super fast finish, but I am good with the 45 minute time.
Final leg was the 5K run and was fine for about 5 tenths of a mile and then I just wanted it to be over. I started to move faster in order to finish faster, but I found my legs hurting too much and had to slow it down and just move at a steady pace. I did pick it up for the last 3 tenths of a mile. I'm sure I will hurt tomorrow.
The end was a wee bit anticlimactic since I hadn't told anyone I was doing this today. I texted Jeremy and told mom and the boys when I got home. I celebrated by going to Panera for dinner. Proud of myself.
Prep ride.
40K Bike Ride
Another prep ride.
Last 5K Run
Finished!
1/16/18 Even though I am finished with this adventure, I will never actually be finished because it is an ongoing desire for me to be healthy and challenge myself physically. Yesterday, David and I committed to a total body transformation. After listening to "This Year I Will..." by M. J. Ryan for a second time, I was reminded to review the methods I have used in the past to find success. I was also reminded that there are so many paths to finding that success. Everyone has to basically do a trial and error to figure their's out. And we should never count those as failures, they are just methods of us discovering what works and what doesn't. So for my previous duathlon challenge I created a SMART goal and tracked my progress in an app and then used this blog for updates and that helped me achieve my goal. So I figured it just might work again. Let's give it a try. Here is my SMART Goal for this go around...
"By Mother's Day (May 13) I will complete a total body transformation by daily completing a strength workout, 30 minute cardio workout, 15-20 minute yoga workout, 5 minute prayer/meditation, drinking a minimum of 32 ounces of water and a maximum of 24 ounces of diet soda, taking vitamins, and consuming a maximum of 1290 calories with results being tracked in myfitnesspal app and logged on the refrigerator chart seen by the whole family."
This seems way too wordy to me, but it lays out everything I want to accomplish and by when. I learned the last time that I needed to factor in some wiggle room because life happens and I already know of two occasions when that will be the case. I am going out of town for work at the end of January and I will be going to Arkansas the end of February for a week. That is not to say I will totally slack off, but I need to plan for travel and probably some modification of my routine.
Another change I feel needs to be made based on my experience from the duathlon is more accountability. I took care of business last time, but I told nobody when I was completing the duathlon. I didn't break any race tape. Nobody cheered me on and there was little fanfare for what was a significant accomplishment for me. This time, David and I have a chart posted where we can check off when we accomplish our daily goals and we can celebrate together and others in the family can see what we are doing. I think this is particularly important for David who has never attempted anything like this.
Yesterday we did our fit test and measurements and will need to finish some of it today since we need heavy weights. David did not come up with a specific SMART goal, but we did discuss what he realistically wanted to accomplish which was to complete a strength workout and cardio workout 5-6 days a week, to stop eating when he is full and to refrain from eating after 7:30 PM. I think he is going to see results pretty fast from that, which will help motivate him.
Jeremy has decided we should create a Udemy around regular people completing a total body transformation. He has an outline already. He is great at the outline and an awesome writer to boot.
Your Physical Transformation
Your Physical Transformation - Overview
Introduction
Describe the problem
Objective - Provide a framework and template for transforming your body, self-image and life
Why Programs Don’t Work
Usually focus on either physical fitness or diet, and sometimes both
They ignore the real reasons why programs fail
They are designed to deliver results, not sustain them
Why our model is different
We’re not trainers, nutritionists or coaches
We’re not promoting a single program (no one size fits all)
We’re not going to be prescriptive (we can help direct you to programs that are)
We ARE real people, facing real challenges
We address what all other programs fail to account for—LIFE!
What will you get from this video series?
A framework for building or choosing a program that fits YOU
A model that recognizes we’re busy people
An understanding of why programs fail, and the strategies to compensate
A model grounded in Motivation, Accountability, Sustainability, and Results
How are we delivering this series?
We’re in it together!
Deeper look into why programs fail
Program Design
Major Objective
Fitness Regimen
Diet
Programs Assume
You have the time
You have the ability
You have the commitment
You have the motivation
What every program lacks…
The plan for Program-Completion-Day + 1
The Fitness Flywheel
We need a model for breaking out of the Program Paradigm
The Fitness Flywheel
What is your objective?
How will you achieve your objective? Set Goals
Design your plan
Execute your plan
Evaluate your success
Phase 1 - Overall Strategy
Define your objective
Importance of defining an objective
This is your reason…this is WHY you bought this video series
This is important! Don’t skip this step—everything else depends on this!
Defining your objective
Why are you doing this?
Lose weight, flexibility, cardiovascular health, build muscle
Often overlooked: Maintain current state?
Write it down!
Defining “How” - Part 1
Time
Ability
Incentives
Motivations
Roadblocks
Accountability
How will you hold yourself accountable
How will others hold you accountable
Defining “How” to achieve your objective
This is the most important video of the series!
Finding the right program
Look to your objective!
…..
Phase 1 - The Master Plan
In this phase we’ll…