C25K - Week 2

Mar 15 - W2 D1 - I had a pretty good run today. I had to slow down around all the dog walkers, but that was a welcome change of pace. Near the start of my run I was getting a stitch in my side that lasted the whole run. Also, after my shower I was feeling a little queasy. That's never happened to me before, so next time I'll have to remember not to drink a large cup of tea close to my run, and to leave about 2 hours between breakfast and running. Oh yeah, I also have a cough from working my lungs now. It's like a tickle when I breathe that will last a few hours. The 90 second runs were tough, but I knew I could do it, because that was my usual running interval time when I used to run on the treadmill. I think I did awesome for the first day of week 2! I dread week 3 though...

Mar 17 - W2 D2 - Today's run was great! The wind was just right, and the temperature wasn't too cold, nor too hot. I took a new route today and ended up having to run up a hill, which I thought was further down the road, but I guess I just traveled that far! Haha! Before my run this morning, my knee was a little bothersome, and while I ran I had a pain in my toe, but once I was running, they both went away. When I got back I iced my knees (they weren't really sore, but I knew that I should use ice to make sure they stayed thta way!). On my very last running interval I started to get a stitch in my (other) side. I read once that if you breathe "on the opposite foot" for a while, that might help relieve it, so I did that on my cool-down.

Mar 19 - W2 D3 - I could feel that today I was much faster, not so much in my running, but in the recovery walks. i enjoyed the run today, and passed only one other runner, despite it being a Saturday. I think I passed more people last Saturday for sure! It was cloudy looking outside when I ran, and if I hadn't have checked the weather, I would have thought that it was going to pour on me. When I got back in, the sun came out for about 5 minutes. Ha ha, Mother Nature... Ha ha...

Week2	D1	D2	D3
Time (mins)	30	30	30
Distance (mi)	2.1	2.1	2.1
Avg speed (mph)	4.3	4.2	4.3
Avg speed (min/mi)	14:05	14:20	14:00
Lap 1	13:24:49	14:06:13	13:57:34
Lap 2	13:45:51	14:02:66	13:28:65
Lap 3	2:50:62 (.1)	1:51:87 (.1)	2:34:52 (.1)

Notes:
One lap = 1 mile
D1: Today was challenging.

D2: Part of Lap 2 was uphill for a short distance.

D3: I could feel today was much faster.

The Finish Line

Mar 9 - Took a rest day, since my hips and inner thighs were really sore from C25K yesterday. Did a lot of stretching.

Mar 10 - D6 L3 - Today was a little lighter for me. I didn't do the jumping moves. The sumos, especially, were really pulling on my inner thighs, which is good, but I don't want to feel like the muscles are tearing, so I did non-impact sumo squats. Added C25K W1 D2, and 10 minutes of light dancing.

Mar 11 - D7 L3 - Today I put more effort into the Shred than ever before. I did it in the evening and had so much more energy! I'm not used to this! I did jumping sumos and jumping squats! My arms felt awesome during the walking push ups! I think it was partly from having a day off, and partly from taking it easier yesterday, but also consider that I only got 5.5 hours of sleep!

Mar 12 - D8 L3 - Somehow when I got in from the C25K, I managed to Shred... Yesterday was probably my best day with the Shred; I think I peaked. Today was much harder, but I still felt really strong. Jillian made me feel a little guilty when she said "no excuses" because that was my whole morning. I'm so proud now for getting both out of the way before 1pm!

Mar 13 - D9 L3 - ONE DAY LEFT and I'll have finished the 30 Day Shred!! For my final complaints: I wish the ab work was a) not on the ground, or b) all at the end of the DVD, because once I'm down I don't want to get back up! Have I mentioned that I like doing punches with weights? I do, but I don't do the jumping jacks with weights. Perhaps I'll do them in round two. One thing that's been running through my head the last few sessions is Billy Blanks saying "You gotta lose yourself in the workout!" That's been the logline for L3, for me. Added 30 mins weighted Hooping (hula, that is!).

Mar 14 - D10 L3 - 30/30!!! I did it! I completed the 30 Day Shred in 37 days!!! Last night night my sides were aching, and I was thinking, what is this from? but then I remembered that I was hooping yesterday morning. Haha! I felt like I should take the day off today and just finish up the Shred tomorrow, but I'm like, It's my LAST DAY! I can't take a break NOW!! So I put the Shred in the DVD player and did better than I thought I could! Added 30 mins of hooping.

Measurement	D1	D10	D20	D30
Weight	182.5	183.5	182.5	179.5
Waist	37	36.5	36	36
Hips	50	49.75	48.75	48.5
Thigh	28.5	28.25	28.25	28
Chest	41.5	41.5	41.5	41.5
Arms	14.25	14	14	14
Calves	17	17	16.75	16.75

Total inches lost: 3.75 (4.5" if I assume both legs and arms are the same). That's decent. I miss the jump from my hips between days 10 and 20. I kind of want to continue with just L2. Haha!

My thoughts during the last Shred were elsewhere - mainly on what I'm going to do now. I think I gave L1 about 85%. L2 was more like 70-75%, and L3 has been 60% max if I look at how much of the moves I can do without modification. I have a lot more to give to each level, but I'm considering getting another Jillian Michaels DVD... And I've been reading a lot of great stuff about the ChaLEAN Extreme program, so when some of my online fitness friends were praising it, I got to thinking that THAT might be a bigger step up in my journey, than doing the Shred again (over 70 days), or another JM DVD. It's a big investment, but for various reasons, I think I can convince myself that I can afford it. I'd also have to invest in this awesome set of dumbbells (up to 40 lbs). I've always wanted heavier weights! Oh choices, choices...

Run It

Here are some notes on my first week of the C25K!

Mar 8 - W1 D1 - Hello red face! I'm actually glad to see you again! Wow! I started the C25K today. I'm so pumped to get going on it! It felt awesome to run again, and running on pavement wasn't as hard as I remember. I took it slow, since I'm still doing the Shred. As the intervals went on my recovery walk got slower and slower. Haha! The entire walk/run was about 27 mins. I started my clock 5 minutes in, so my numbers at the bottom will be a little off. I'm not sure how accurate it all is, since I'm not on the treadmill, so I just take the numbers off my phone. I trust the distance, but not so much the speed, but it will give me an idea of whether I improved from run to run.

Mar 9 - Recovery 1 - My hips were feeling better yesterday morning, but after the run, and into this morning, they are really sore again. I can actually tell where it is now, and can stretch it out. I just keep stretching my legs and hips. I thought I might be a lot more sore than this, so I'm really pleased right now. I was going to try out a new workout DVD I picked up from the library, but my hips are screaming to rest right now, so I'm gonna hold off today.

Mar 10 - W1 D2 - It can be so easy for us to make excuses about why we "can't" work out, but the difficut part, the part that is going to change our lives, is when we triumph over all the excuses that we make. Today I really didn't want to go running, the main reason being that it's dreary and drizzly outside. I didn't want to get my new shoes wet or muddy, so I was just going to pass on today and do a dancing DVD from the library instead. Well, 10 mins into the dancing, I wasn't getting a workout at all, so I turned off the DVD, put on my shoes and running gear, and went for my run!

Mar 12 - W1 D3 - I did NOT want to run today! I was running out of time, and coming up with every excuse that I could to convince myself not to go. Then, with the motivation from some online friends, and after postponing a meeting with a friend for 1.5 hours so I could "run, shower, and eat", I made my run! When I stepped outside, it was lightly snowing, but I swear, for a good 5 seconds, the sun somehow shone down on me through the clouds. I didn't see the sun again all day! It was like a sign! I was worried about gawkers, but the only people around were a guy going to his truck, two joggers, and a walking father with kids in the stroller. No sweat! I iced my knee and ankle today, cause they've been bothering me for a little while.

Week 1	D1	D2	D3
Time (mins)	22	30	30
Distance (mi)	1.6	2.3	2.0
Avg speed (mph)	4.2	4.6	4.1
Avg speed (min/mi)	14:09	12:58	14:40
Lap 1	13:25:61	13:42:33	14:53:10
Lap 2	8:40:05 (.6)	11:17:82	14:05:86
Lap 3	N/A	5:00:54 (.3)	01:01:86 (.0)

Notes:
One lap = 1 mile
D1: Included my cool-down, not my warm-up.

D2: Will include warm-up and cool-down from now on.

D3: I knew today would be my slowest time. It was cold out and snowing!

3

Time for an update on Level 3!

Mar 4 - D1 L3 - I'm not too happy with L3... Half the moves have been known to injure my back so I modified most f the moves. The jumping moves (lunges, sumos, squats, and rock stars) I wouldn't recommend to anyone who doesn't want an injury, but power to you if you can do them! I did the low-impact versions. I like the plank moves and walking push ups - they were fun! I think I might do this for 4 days, and then do L1, 2, 3, 1, 2, 3 for the last 6 days. I'm hardly sweating right now, so this will never do for me!

Mar 5 - D2 L3 - Oh this is going to be a fun entry... I have to eat my words now and take back (almost) everything I said about L3 yesterday. It's a lot tougher when you know what you are doing. I actually did the sumos and jumping squats today, being very cautious to go slowly with proper form, and my thighs are killing! I feel like if I keep this up, L3 will be all about making my thighs catch up with the rest of my shrinking self. Instead of rock stars I did butt kicks and high knees. I don't ever do full sit ups, because of everything I've learned/read/been told, so I just do crunches. I use my 5 lb weights for the one arm weights with squats, which I enjoy doing. I'd like to officially apologize to L3 for saying that it didn't make me sweat much, because the sweat is back!

Mar 6 - D3 L3 - Today was even more difficult than yesterday! I like the first move. I don't remember what it's called, but "up, up, down, down," seems to haunt me... The first time I tried that move, I was in full plank position and almost fell on my face before I realized that I needed to follow Anita! I added 15 mins of walking/jogging, and 20 mins of belly dance.

Mar 7 - D4 L3 - Only SIX days left!! I did extra stretching today because I've been feeling a pain at the front of my right hip, kind of at the top of the centre of my leg. I've had it for just over a week, but it isn't really bothering me or preventing me from doing anything except belly dance hip moves, so I'll just keep stretching it. It will probably go away when I finish the Shred and stop doing one level, several days in a row. I promised myself I was gonna start the C25K today, but it was -12 C outside this morning. I also have Zumba tonight, so I'm going to start it tomorrow! It's supposed to be warmer out with no rain!

Mar 8 - D5 L3 - So close to the end now!!! Today was good. I enjoy the walking push ups still, but they give me mat-burn (like rug-burn) on my knees! Haha! Oh well. I can handle it! My recommendation today is concerning the one armed weight lifts with the squat: I'm always careful to keep my back straight on the squat so that I'm working my legs and not straining my back. It's like lifting a heavy box - lift with your legs, not with your back. I added my first C25K run today, but that's another blog...

Waste It On

Here's another update! I'm all the way to D20!! Did 21 today, but those comments will be saved for later.

Feb 24 - 60 mins leisure walking. No shred today, plus I did something stupid to my knee so I won't be doing Leslie Sansone walking tonight either.

Feb 25 - D7 L2 - Today was good! I'm glad I rested up yesterday. Banged my knee yesterday and my ankle hurt this morning, but I got through it fine. I got through all those pesky squats with weights. I switched the plank jacks for jumping jacks and punching today (see L1), which made the final ab planks more doable, but definitely not easier! One thing I like to do with workout DVDs is switch the leg, arm, or ab move, so I'm not always working the same side and then the other side harder. For example, if Jillian starts with lunges on the right leg, in the next session I will start on the left leg. I've found that she holds some of the moves longer on one side, so I think switching like this is beneficial.

Feb 26 + 27 - No shredding. The worst thing wasn't that I didn't do it, it was knowing that I could have fit it in.

Feb 28 - D8 L2 - Finished Shredding for today, and I'm feeling pretty great! Going for a quick shower and then a nice walk, because the sun outside is calling my name! I added 60 mins of walking, and 25 mins of Qigong.

Mar 1 - D9 L2 - Today was extra hard. I had to put the weights down for the last move, and my balance, in general, was really shaky. Added 60 mins of Leslie Sansone walking, 25 mins of Belly Dance, and 25 mins of Qigong. When I did the Belly Dance, I really noticed how little my belly is getting! It was almost shocking, cause I couldn't really see the difference before, and I haven't done any  Belly Dance since I started the Shred.

Mar 2 - D10 L2 - I'm officially done L2!!! Today was another hard day, but I'm proud that I've done 3 days in a row. I managed to hold the weights through to the end of the squats, and did all the modified plank jacks with Anita. It was a great, sweaty workout, and my face is no longer red after the workout! Tomorrow I will take my measurements again, and start L3! I want to get through it, so I can start the C25K!

Measurement	D1	D10	D20
Weight	182.5	183.5	182.5
Waist	37	36.5	36
Hips	50	49.75	48.75
Thigh	28.5	28.25	28.25
Chest	41.5	41.5	41.5
Arms	14.25	14	14
Calves	17	17	16.75

(Total inches lost: 3 - I recently realized this would be a bigger number, but I only measure one thigh, arm, and calf.)

WHAT? My waist is wasting away! Hips too! Dang stubborn thighs though...

Sweet Sixteen

Feb 17 - D1 L2 - Oh really, Jillian? You think you're gonna see me again tomorrow? I HATED L2!!! The moves are soo quick (I slowed it way down, just to perform them with proper form), and not only is it a lot on my wrist, I can feel it in my (previously injured) back. Those walking push ups... NEVER gonna happen. I liked that the ab parts were more intense, but my back is not protected enough in most of the moves. My life is going to suck for the next 9 days! I better not miss a day, or else extend the anguish. No extra cardio was added.

Feb 18 - No Shred today. Still recovering from yesterday. I'm contemplating going back to L1, and just doing the moves that don't hurt my back from L2, but I really wanted to do the whole thing!

Feb 19 - D2 L2 - DONE!!! Somehow, I managed to get through L2 today. My back was feeling much better, and I only pushed the moves as far as I could go, or modified them, like most of the plank moves. I was so sweaty, so I know I pushed it to my max!

Feb 20 - D3 L2 - Complete! I used 5 lb weights on the second strength section, and no weights on the second ab section. For the abs there, I keep my hands and my sides to stabilize my back. Without the push ups from L1, my wrist is so much better! For the planks, I hold on to my 5 lb dumbbells to ease the wrist pain.

Feb 21 - D4 L2 - After tomorrow I'll be 1/2 way there! Unbelievable!!! I've never done 14 days (almost in a row - 2 days off), of any other exercise! My goal for L2 is to do all the third strength exercises to the end, because I haven't made it through the last move in that set yet! I also want to do my modified ab move at the end to the last second. If I can't do these by D10 of L2, then I'm not moving on. Yesterday, I realized why my glutes are so sore... It's the pendulum lunges! I love those! (Never thought I'd say that back on D1 of L2!!)

Feb 22 - D5 L2 - I am HALF WAY through the 30 Day Shred!! Whew! Today was HARD!! I made it through holding all the moves: the last one using weights, and the ab plank move with a twist (which I just held as a plank) for the entire length of time! That's what I get from yesterday's determination! I hope to repeat it again tomorrow. During the plank I kept talking to my arms, which were shaking like mad, "C'mon arms!" Haha! When I started L1 my face used to get red after the Shred, but it wore off by the end. Well, with L2 I've notices that my face is red again. I look like I do when I get off the treadmill after 40 minutes of running/walking! I've never been sweatier in 25 mins, that's for sure! Added 45 mins of cardio.

Feb 23 - D6 L2 - Today was tiring. I did the second set of the final move with weights in that last circuit without weights, and didn't do the final ab move at all! I'm going to be taking tomorrow off to rest, and then I'll be back again on Friday. Added 26 mins of Leslie Sansone walking.

Shawty Is A Ten

Time to check in again (a little late)!

Feb 10 - D5 L1 - Jump rope was hardest today. I did all the moves as shown, and kept up! Finally did the full bicycle move to the end! Today and yesterday I used 5 lbs weights with the 2nd strength section (w/lunges), cause I wasn't feeling the 3 lbs. Did 35 mins of extra cardio.

Feb 11 - D6 L2 - I did everything the same as yesterday, but it was all just a tad more difficult. The push ups really hurt my wrists, so I'm trying to stay away from the computer to avoid stressing it. During the workout the most sore muscles were the small ones above my knees. Added 35 mins of extra cardio.

(Note: I can't believe how strong I'm getting, or that I've stuck with it this long! I've never stuck with a workout this long!)

Feb 12 - No Shred today. I have a sore neck, work up late, and spent all day searching for a gift. Many excuses to go around.

Feb 13 - D7 L1 - I had to do some moves without weights cause I could feel them in my neck. Overall, everything felt harder. I figure I should have done my 40 minute walk after the Shred, instead of before, because it made me feel really tired.

Feb 14 - D8 L1 - No Shred today. Keep letting excuses get the best of me. I must keep the appointments that I set with myself to workout! I also didn't eat very healthy today, which was a bummer. 60 minutes of Zumba saves the day! I got home from Zumba and as so inspired that I did my D8 as soon as I got home and as finished by 10pm. I used 5 lb weights on the move lying down with weights, and did the bicycle move to the last one! I've been feeling this for a few days now (since about D5), but today I really feel it. I am changing my body by being committed one day at a time!

Feb 15 - D9 L1 - Did my shredding this morning as soon as I could! I did all the moves as shown, but pit the weights down half way through the second set of squats. Now I know I'm all set and ready for the day. One day of L1 left! I was considering doing Zumba again tonight, but that's how I always inure myself; by doing too much.

Feb 16 - D10 L1 - This marks the end of L1! I can't believe I've come this far! I did all the moves as shown today, and with the weights. 3/10 days have been really well so far! I'm pumped for L2 now! Added 20 mins of cardio.

I took my measurements again, and I'm pretty impressed with the results! Here they are:

Measurement	D1	D10
Weight	182.5	183.5
Waist	37	36.5
Hips	50	49.75
Thigh	28.5	28.25
Chest	41.5	41.5
Arms	14.25	14
Calves	17	17

(Total inches lost: 1.25)

I'm so thrilled!!