Monday, January 4, 2010

My 16th Month: December 2009 Monthly Assessment; Couch to 5K Program!!

Hi everyone! I hope you're all having great days!! Today was a pretty good day for me you guys - you were right, I already feel better! Thank you all for your amazing comments! I wrote you each back in the comments section of the last post. :)

So today started out slow as in traffic and I had a hard time leaving Reuben! Austin usually puts him up for the day – I don’t envy him. :) Work was pretty blah and I was CRAVING Mexican. Specifically, Uncle Julio’s. I’ve been hearing the best things and guess what? Awesome! Me and Stacy skipped our during-lunch workout to hit up Uncle Julio’s for chicken fajitas. SO good. Super fresh thick grilled chicken and onions, fresh cilantro-packed pico de gallo and creamy guacamole – YUM! I had a little bit of sour cream and very little grated cheese, but lots of chips (the SUPER thin crispy kind) with black bean salsa. Um, YUM! I’ll be going back for sure and you know I never eat out!!

So after work we did it – we started the Couch to 5k program! First, we walked 2.5 miles at 4 mph. Then we did this 20-minute workout (Week 1/Workout 1 Program) of 60 seconds jogging and 90 seconds walking for 20 minutes:

0 – 1 minute: running at 6.3
1 – 2.5: walking at 4.0
2.5 – 3.5: running at 6.3
3.5 – 5: walking at 4.0
5 – 6: running at 6.3
6 – 7:30: walking at 4.0
7:30 – 8:30: running at 6.3
8:30 – 10: walking at 4.0
10 – 11: running at 6.3
11 – 12:30: walking at 4.0
12:30 – 13:30: running at 6.3
13:30 – 15: walking at 4.0
15 – 16: running at 6.3
16 – 17:30: walking at 4.0
17:30 – 18:30: running at 6.3
18:30 – 20: walking at 4.0

So yes – LOTS of up and down. But the 20 minutes above was exactly 1.77 miles – not bad! And a little shout out: thank you, iPhone stopwatch function – SWEET! We finished it up and took it to a total of 4.25 miles for the day. Sadly, I wasn’t wearing my HRM, but don’t fear! I’ll be doing this again tomorrow and am very curious as to how much this burns. My heartrate definitely felt like it was up, up, up!

Now i'm in bed watching bad TV with baby Reuben! I'll post my stats tomorrow, and i'll post how much the HRM says that workout burns! And here goes my December assessment and January goals..... :)

By the Numbers

Pounds Lost: -.5 (120 to 120.5)
Highest Weight: 122
Lowest Weight: 119
Pounds left to Lose: 5.5 (shooting for 115)
Posts: 15
Days Worked out: 19
Miles of cardio: 93.5
Injuries: none!
New Recipes Cooked: 6

Interesting Charts

Click on charts to make them larger!






So calories were high... I really gave in a lot this month just eating when I wasn't hungry and letting my moods drive my eating rather than hunger! Between the holidays, traveling, a wedding weekend, unexpected traveling/out-to-eat and a general lack of sleep in the last week, I didn't do as well as I'd hoped. But... at least I only gained a 1/2 pound! I'm just ready to get to work!

December Calories In, Calories Out, Weight

December 1, 2009: 1,773 calories; no exercise; 120
December 2, 2009: 2,087 calories; walked 4.75 miles; ran 1.25 miles; burned 394 calories (net: 1,694); 120
December 3, 2009: 1,678 calories; no exercise; 119.5
December 4, 2009: 1,576 calories; walked 5.75 miles; ran 1 mile; legs/abs; burned 502 calories (net: 1,074); 119.5
December 5, 2009: 2,154 calories; 4.25 miles walked; burned 252 calories (net: 1,902); 120
December 6, 2009: 1,501 calories; No exercise; 121
December 7, 2009: 1,739 calories; 3.5 miles cardio; burned 162 calories (net: 1,577); 120.5
December 8, 2009: 1,812 calories; 4 miles cardio; burned 200 calories (net: 1,612); 120
December 9, 2009: 1,844 calories; no exercise; 119
December 10, 2009: 2,097 calories; 4.25-mile walk (burned 202 calories); net: 1,895; 120
December 11, 2009: 2,222 calories; 4.5-mile walk (burned 217 calories); net: 2,005; 119.5
December 12, 2009: 1,828 calories; No Exercise; N/A
December 13, 2009: 1,584 calories; 4-mile walk, 2-mile run and chest/triceps and shoulders (burned 428 calories); net: 1,156; 119.5
December 14, 2009: 1,801 calories; 4 miles + abs; burned 230 calories; (net: 1,571); 120
December 15, 2009: 1,778 calories; No exercise; 120.5
December 16, 2009: 1,665 calories; 3.5 miles walking + 1 mile running; burned 349 calories; (net: 1,316); 120
December 17, 2009: 1,453 calories; No exercise; 120.5
December 18, 2009: 2,016 calories; 5.5 miles walking + .5 miles running + legs; burned 430 calories (net: 1,586); 120
December 19, 2009: 2,453 calories; No exercise; N/A
December 20, 2009: 1,482 calories; No exercise; N/A
December 21, 2009: 1,784 calories; .5 miles running; 5.75 miles walking; burned 345 calories (net: 1,439); 120.5
December 22, 2009: 1,755 calories; walked 4 miles; burned 189 calories; (net: 1,566); 120.5
December 23, 2009: 1,750 calories; walked 4 miles; burned 192 calories; (net: 1,558); 121
December 24, 2009: 1,693 calories; 1.5 miles running/2.5 miles running; burned 265 calories (net: 1,428); 120
December 25, 2009: 2,379 calories; no exercise; 121
December 26, 2009: 1,621 calories; no exercise; 121
December 27, 2009: 1,788 calories; walked 8 miles; burned 391 calories (net: 1,397); 121.5
December 28, 2009: 1,992 calories; walked 4 miles; burned 200 calories (net: 1,792); 122
December 29, 2009: 2,020 calories; No Exercise; 121.5
December 30, 2009: 1,616 calories; walked 4 miles; burned 183 calories (net: 1,433); 121.5
December 31, 2009: 2,340 calories; walked 5.5 miles; burned 256 calories (net: 2,084); 120.5

A Look Back: December Goals

1. Walk/Run 93.5 miles to get to 1,000 - woo! DONE!!!!!
2. Read 2 books. DONE!!!!
3. Get with Austin – finalize House to-do list, attach timing and get quotes for things I’m unsure about (crown molding/lighting/etc.) We finalized the house to-do list but have not done timing or gotten quotes. We’ll get on it in January! And I need to break out this goal - it's too agressive for me!
4. Make 4 new recipes - one a dessert for Christmas time! We made 6, but no dessert! So DONE!!!
5. Lock down a budget for 2010 and really focus on saving $/spending less. Still need to do this!!
6. Begin planning our anniversary trip with Austin. This was talked about but not done – it definitely took a back burner.
7. Finish up the hall closet project. We did lots, but now that it’s all in Austin thinks it will look better painted. And I think he’s right! so the work goes on!
8. Finish up the dining room art project. We have the frames. We have the book. We chose the songs. Now we need to do it and hang it!

A Look Ahead: January Goals

January is going to be a focus on FITNESS. Let’s call it a back to the basics month. I feel like I’m gaining. You know how you can just FEEL it? I do. And I want to do some stuff at the casa FO SHO!

1. Walk/Run 80 miles (loop in elliptical trainer, too!)
2. Begin couch to 5k program.
3. Make meal plans and plug in information to SparkPeople before eating! :)
4. Lock down a budget for 2010 and really focus on saving $/spending less.
5. Finalize anniversary trip with Austin.
6. Finish up the hall closet project - including painting!
7. Finish up dining room art project.
8. Hang shelves in half bath.
9. Research stainless steel appliances.
10. Find someone to cut down trees!

So… I weighed 118 on December 31, 2008, and exactly one year later, on December 31, 2009, I weighed 120.5. So, overall, a 2.5-pound weight gain. However… if you look at the chart below you can see that I used to be super careful about staying “in range” with calories and then just kind of let it go more and more and my weight went up in correspondence.



So. I’m REALLY going to try to stay in range more. I really think weight gain is a slippery slope. And I know myself, and I really don’t want to get frustrated and just gain it back ya know? So, here’s to 2010 and really focusing on maintaining! I'm also super excited about the Couch to 5K program - I think intervals rock!
Do you run? If so, what pace do you run at? How did you get started?
Any advice for a new runner-to-be is greatly appreciated. :)

22 comments:

homecookedem said...

You're doing great with your goals as always!! 2 pounds is NOTHIN' in a year. But I understand what you're saying about wanting to get control over it now before it goes up any more than that. Just know that you're doing very, very well - especially since many people gain 5-10 pounds easily during the holidays.

I used to be able to run at about a 9 min. pace, but now I'm at about 10-10:30 pace. I love running and first started back in college running around campus trying to lose weight. At first that was the only reason I did it, but now I love it b/c it truly is one of the best cardio workouts and it makes me feel so good! Good luck with the C25K program! :)

angieinatlanta said...

Um, no weight gain during December? YOU ARE MY HERO GIRL! I'm still lugging around Christmas cookies in my bottom!

Good luck with your 5K program; I should get on that. I need to start running again!

inmytummy said...

Jason did the Couch to 5k in the summer of 08 and was really able to run a 5k at the end of it. He really went from being able not to run at all to being able to run for 30 minutes. SInce you're already in good shape, you'll be able to do it for sure.

I run a bit slower. I am usually around 6 mph.

fitlizzio said...

the way i started running is pretty unconventional. i kind of just hopped on the treadmill and started running. if i'm outside, my pace is usually about 8:30-9 min/miles for shorter distances and around 9:30-10 min/miles for longer distances (8+ miles). When i'm on a treadmill..i started out running at about 6mph, and now range between 6.5-7mph. the best way to build endurance is intervals. i like to keep my jog pace at 6.5 mph and then do 30 second to a minute long intervals at 8.5-9.0mph. But definitely start much slower than that. Just add a little more speed every week or two. Even if its just .1mph faster, it will help! Good luck!! :)

april said...

No weight gain in December is awesome!! Good job.. most people gain like 10 pounds!

And let me know how the cough 2k works! I've been tempted to try it!

Staci Dombroski said...

I just started to run in August and I run at a comfortable 9-10 minute mile pace. Congratulations on not gaining weight in December. I wish I could have said the same thing :-)

intheskinny said...

Those intervals look like fun! I'll have to check out the C25K program.
I run slow, but I've noticed that the intervals are really helping me pick up the pace in other running workouts.

Melissa said...

Good job!!! I've completed the Couch to 5K program three different times now. I started out the first time running at 5.0 (Slow!). The next time I completed it was 5.5 (better) and the third time was 5.8. I feel comfy there. I tried doing 6.0 but it exhausted me. I forgot to mention that I did these 3 different programs between having two kids. :) I could probably do the 5k now at 6.0 bec/ I've been running a lot more lately. Good luck!

Mica said...

That's really great that you are starting Couch-2-5K! I knew it was just a matter of time before you got the real running itch. :)

Congratulations and best of luck!

Samma said...

I started with the Couch to 5k program and now I am training for a half! I am doing the Galloway Method where you run/walk. I usually average between 10-11 minute miles and have gotten to 7 miles so far!

Jacey said...

I downloaded an app for iPhone that is called C25K. There are several of them out there. I will have to email you the link. Anyway, it is a timer on the uses your own music on your iPhone and layers the cues on top of your music. It's pretty awesome. Now I just need to DO the program. LOL!

lisaou11 said...

I actually have the C25k program on my iphone as well! LOVE it!

Im on 6.3!

Anne Marie said...

You are doing awesome with your goals! Good luck with the C25K program!

Joelle (The Pancake Girl) said...

I love all your goals and how you assess your self!

I'm a runner, and I got started back in college running around a track at the gym, and then eventually the treadmill. It wasn't until I started running outside, though, that I think I truly became a strong runner, so I'd recommend that, if possible (weather is a stinky factor, I know). My comfortable, casual pace before my foot surgery was about 9 min to 9:30 min pace, and now post surgery I'm trying to keep it at about 10 min/mile since I'm just getting back in the swing... You can do it!!! Slow and steady wins the race. :-D

theskinnyjeans said...

I started running in August, I am not a natural runner by any means but usually fit in a 1/2 an hour-40 minute run 4 or 5 times a week. (I did slack off a bit over xmas)

I had to start VERY gradually in a style similar to your program - it works!
Good luck, and keep plodding along :-)

cathy40 said...

I love your energy and positive attitude-you are so organized!

Meredith said...

Your charts and data from last year to this year are so interesting. A 2 lb gain is nothing!

I love running. I love intervals. I walk a song, run a nice pace a song and then sprint for the length of a song. That's about a mile for me and I repeat that for other miles.

I also enjoy running as fast as possible for a mile or two. And then some days I am slow and steady and ready to get the run done.

Kimmi said...

Great work on a great year, you've been an inspiration to us all.

I have a love/hate relationship with running. I love interval workouts and long slow runs. I absolutely cannot allow myself 2 days off running in a row, its too hard to start back up. I love the way i feel after a great run but sometimes have a hard time getting started, some of the things that help me get through this...

1) peruse Runnersworld.com - I dont know what it is, the running info just gets you pumped; I also have a subscription and it is a great source of inspiration.

2) look at destination races I want to sign up for, I'm in Orlando so the Disney races are great fun (I usually do the 1/2 marathon lengths), but its fun to fantasize about running in a great location like Vancouver, Hawaii, China, etc. This sometimes gets me in the mood too.

3) Put my running clothes by my sink and go right after I brush my teeth without giving myself any time to even *consider* blowing it off.

Enjoy! The 5k circuit is a lot of fun.

Sarah W. said...

I started running December 2008 and signed up for a 10 mile Cherry Blossom Race in March 2009. that was my goal. I used the Galloway method and a 10miler novice training program from Hal Higdon. I was running 10 miles way before March rolled around - it was pretty neat! I was a 12 minute mile back then at least thats how I trained but I ended up running the race at 11.5 minute mile. This year I'm hoping for 11 minute mile :)

haute.teapot said...

I've been so slack with reading & just caught up with so many of your posts. That's so neat that I found your blog and you & I started losing I feel like around the same time as me. I started in Feb. 08 and am kinda maintaining. I love that your blog helps to keep you accountable. I'd love to incorporate more of that into mine. I totally want to step up my fitness goals by the end of this year! ;) Baby steps!

haute.teapot said...

I've been so slack with reading & just caught up with so many of your posts. That's so neat that I found your blog and you & I started losing I feel like around the same time as me. I started in Feb. 08 and am kinda maintaining. I love that your blog helps to keep you accountable. I'd love to incorporate more of that into mine. I totally want to step up my fitness goals by the end of this year! ;) Baby steps!

Kimmi said...

Great work on a great year, you've been an inspiration to us all.

I have a love/hate relationship with running. I love interval workouts and long slow runs. I absolutely cannot allow myself 2 days off running in a row, its too hard to start back up. I love the way i feel after a great run but sometimes have a hard time getting started, some of the things that help me get through this...

1) peruse Runnersworld.com - I dont know what it is, the running info just gets you pumped; I also have a subscription and it is a great source of inspiration.

2) look at destination races I want to sign up for, I'm in Orlando so the Disney races are great fun (I usually do the 1/2 marathon lengths), but its fun to fantasize about running in a great location like Vancouver, Hawaii, China, etc. This sometimes gets me in the mood too.

3) Put my running clothes by my sink and go right after I brush my teeth without giving myself any time to even *consider* blowing it off.

Enjoy! The 5k circuit is a lot of fun.