Kitzzy.com

I totally forgot to update last week, but I am still here and have great news! I finally reached my goal and weighed 129 lbs this morning.

Full Stats:

• Heaviest Weight: 164 (12/5/06)
• Starting Weight: 152 (1/29/08)
• Current Weight: 129
• Total Loss: -23 in 165 days (5.5 mo)
• Total % Loss: 15.13% of body weight
• BMI: 23.6
  
• Current Goal: 130 -- EXCEEDED!!
• New Goal: 125 
• Lbs to go: 4

I think I stayed between 131-133 for about a month. Let's hope it sticks this time and reaching 125 won't take as long.

I had a (benign) cyst removed from my shoulder blade yesterday, so I won't be able to run or bike until the sutures come out in 2 weeks. This means the blog may be a bit quiet till then and I need to be extra diligent about my eating so I don't gain weight while I am less active. I hope to at least do some walking. Once I can run again, I am official starting to train for Disney's Race for the Taste 10k in October.

In the healthy eating department, I've managed to meet these weekly goals for a few weeks now and I think they are becoming a habit:

• Fruit Servings: 14 (2/day)
• Veggies Servings: 21 (3/day)
• Home Cooked Meals: 80% of main 3 meals/day (17/21)
• Meatless/Seafood Meals: 75% of main 3 meals/day (16/21)
• Water: 450 oz (~64/day)

I've been a slacker since my last run on Thursday (except for the push ups/crunches, which I am definitely feeling today). I was supposed to walk for 30 minutes yesterday, which I was going to sub with biking, but neither happen. I failed to wake up this morning, so the run had to wait until tonight after an exhausting day at the beach. I didn't think it was going to happen. Since I had to wait to digest my dinner and there was no way to run before it got dark, I got Jason to run the 4 miles with me.

The run was rough. I walked for 30 seconds after mile 1 as scheduled. I started getting a side stitch around mile 2 and took another 60 second walking break after that, but had to stop again because the stitch was too much. I paused the watch and walked it out.  I started running again convinced I would not be able to make it to 4 miles, and told myself to at least run 3 miles then call it a night. When I got to mile 3, I walked for a minute, maybe 2, then started running again. I slowed my pace a bit, but I finished the 4 miles running in just under an hour. I am sore and my feet hurt, but I ran 4 miles!

Splits:

• mile 1 - 14:51
  
• mile 2 - 14:32
  
• mile 3 - 14:49
• mile 4 - 15:39
  

I finally finished week 3, but barely. I had to postpone two of the workouts and this week was tough. If you look at the numbers, you see that the reps doubled from the previous week, but I somehow made it through. One more week, then I'll be out of commission for 2 weeks. I'll probably take the test when I recover and see where I am at, or just start a regular routine. We'll see.

Today's Take it and Run Thursday at the Runner's Lounge is all about Running T-shirts. I don't really wear t-shirts; so other than the ones I got at 5Ks, I don't own any running t-shirts. But I've seen lots of great ones online and I am considering investing in some singlets I can run in with witty sayings. Here are some of my favorites from https://www.onemoremilerunning.com I should have worn this one to my first race: "Who Moved the Finish Line?" I can't wait to be able to wear this one, hopefully in March: "13.1 Miles: Been There, Run That" and hopefully I'll finish like this: "13.1 Miles and Still Smiling" I should probably wear this one for my first marathon: "This seemed like a good idea 3 months ago"

When I can out run Jason, I'm so buying this one: "Some girls chase boys, I pass 'em" :)

Today was my 3rd run of the week, and the 3rd day I run in a row, as part of Hal Higdon's Spring Training Novice training plan. I have to be honest, I didn't think I'd be able to do it. Well, not physically, but I questioned whether running 3 days in a row was wise. And you know what, the 1st run was the hardest. They got way easier after that--go figure.

Yesterday was 3 miles, and I almost didn't do it because I felt crappy when I woke up. But I was already up and thought maybe the run would make me feel better. I ran slow and steady, took a 1-minute walk break after mile 1 and 2 and it it was a great pain free run.

Today was a similar story. I got a late start, but because it was only a 1.5 mile run, I went out anyway. I pushed myself a little bit more because it was a shorter run and it felt really good. Again, no pains of any kind and I was a bundle of energy afterwards. Lets hope this streak continues for my 4 mile long run this weekend.

I can't decide how often to blog about my runs. I know some people blog after every single run, but I also blog about them at the Virtual Run Club so it feels redundant to do it here too, even though I know not everyone reads that too. Maybe I'll just do weekly summaries or blog about particularly good (or bad) runs.

Kitzzy posted a photo:

Kitzzy posted a photo:

Kitzzy posted a photo:

This is how I feel about this project right now. I am just tired of taking my picture, but I guess I've come this far so I should keep it up. I'm more than halfway there.

Kitzzy posted a photo:

Kitzzy posted a photo:

Kitzzy posted a photo:

I finally bought a bike helmet so I can prevent cracking my skull :)

Kitzzy posted a photo:

Kitzzy posted a photo:

This was a great week. I finally ran a sub-40 5K, completed week 2 of 100 push ups/crunches challenge, showed a significant improvement in my push ups/crunches rank, and in most cases exceeded all of my goals.

Setting a goal to get all my fruit and veggie servings was a great move. I found myself eating less sugary snacks because I reached for the fruit or veggies first to make sure I got all my servings in and by then I didn't have room for the other snacks. I still had some ice cream/yogurt and teddy grahams here and there; but it was the exception, not the rule. I also had no red meat this week. In fact, it's been 10 days since the last time I had pork and over 3 weeks since I've had beef. I am not giving up meat entirely, but I like that it is not the focus of most of my meals anymore.

I've been hesitant to start a new running program because I will have to take a break from running in 2 weeks, for about 2 weeks, so I figured I'd start it after that. However, today I started Hal Higdon's Spring Training Novice training plan because I like structure and I figured I'll just repeat the last week once I get back into running. I've been doing my own thing similar to this and already had a 4 mile long run planned for this weekend, so I'm starting the program on week 4. It's funny, I visit his site on a regular basis and never noticed this program. I guess I am always focused on his 10K and 1/2 marathon programs, but I like the progression of this one much better than his 10K Novice program. I plan to extend it by continuing his pattern so I run 7+ miles before my first 10K in October.

Below is the full list of accomplishments from last week and a link to my goals for this week. By the way, I am hosting my own Virtual 5K in 2 weeks for the c25k_grads community, but you don't have to be part of it to participate. You don't even have to be a c25k graduate or even be doing the program. You can even walk it if you want or do the smaller 2 mile race. So check out the C25K Virtual Race Weekend and sign up today! Hope to see many of you on race day ;)

Accomplishments last week (6/22 - 6/28)

• Wee Little Virtual 5k in 38:15   
• Week 2 of 100 push ups/crunches challenge
• Improved my push ups/crunches rank 
• Ran/walk: 13 miles
• Bikes: 24+ miles
• Yoga: 45m session; 60m session (+pre/post run poses)
• Fruit servings: 15
• Veggie servings: 22
• Meatless Meals: 67% of main 3 meals/day (14/21)
• Home Cooked Meals: 81% of main 3 meals/day (17/21)
• Water: 545 oz
• Ate No Red Meat

Goals for this week (6/28 - 7/5)

I did my 2nd exhaustion test this morning and below are the results, compared to the initial test.



I feel like I cheated or something because these numbers seem too large. When I was doing the crunches, I lost count the first time at 30 or 40, so I rested and then tried again and pushed it to 60. For the push ups, I was tired and my arms hurt but I paused at the top for a second a few times and was able to keep going. I think that counts no because I could still physically do more. In fact, I physically could have probably done more of each, but whatever. I gotta tell you though, column 3 of week 3 looks very scary so we'll see tomorrow if I cheated myself for not.

I finished week 2 of the challenge today, instead of yesterday, because I was just too tired and sore from biking to do them yesterday. Of course, today I did it after my 5K run and I was tired, but not nearly as sore. Still, I managed to do at least the minimums each day and my weekly total is still growing! I plan to do the test tonight after I'm nice and rested.

Below are my stats. I'm playing with embedding Google spreadsheets, so let me know if you can't see this chart. View Chart

I did it! I ran a sub-40 5K. Not only that, I ran at an average sub-12:30 pace. I have no idea how I did this (I have some thoughts--see below), but I feel great. Yes, I am tired, but I feel amazing. But seriously, look at these times. This is the fastest I've ever ran! I know it is still slow by some standards, but it's fast for me! :)

Ok, let's settle down and reflect on the whole race and what I did so right this time :)

I almost did not run this race this morning because I was feeling really sore last night after an exercise filled day: 45 min yoga in the AM, almost 10 miles of biking (to work, to the movie theater, then home), then some more yoga at night (I bought a new DVD on my way home: Yoga Conditioning for Athletes with Rodney Yee, my favorite yoga instructor). I didn't even have energy or strength to do the push ups and crunches (which I still need to do today). But it would have been a shame to skip this race seeing as how it was literally a few steps from my front door :)

I did my usual yoga warm up sequence and then the mini-workout for runners from the new DVD. I was really hungry for some reason, so I ate half a banana and drank about 8 oz of water, then headed out the door. There was a change of venue at the last minute. I planned to drive to a nearby park, but I didn't want to waste any more time or gas, so I just chose my familiar neighborhood route. The weather was great when we set off just before 7 a.m. See, the organizers of this race know better than to START a race at 7:30 a.m. during the Florida summer. Oh, and by "we" I mean me and my Garmin's Virtual Partner (henceforth known as GVP). This being a virtual race, I decide to give this feature a try and I loved it.

As it's to be expected, he started off too fast and I was behind for the first half of the race because I always start slower to conserve my energy for the end. I took a 30s walk break at about the half way point; I probably could have done without it, but that was all I needed to kick it into high gear. I quickly overtook GVP after this and never looked back. It felt great seeing him fall behind and seeing the gap between us increase at every step (I beat him by about a 1/10th of a mile and 1.75 minutes). And how cool was it that the watch told me I won when I finished! Too cool!

Part of what I think helped me greatly in this race is that I was very mindful of my form the entire time. By happenstance, I skimmed this post at the lj runners community yesterday and something must have sunk in. I made it a point to stand up straight, shoulders back and relaxed, arms relaxed close to my chest, and my pelvis tilted forward (this is key). I cannot believe how big of a difference this made. Clearly you can see it in my times, but I also felt better, more confident, and it did help propel me forward easier. Every time I felt tired or like I was slowing down, I simply checked my form, adjusted, and pushed on. I really felt like an elite runner!

I finished really strong and I didn't really feel like I was going to collapse. Even though I was eager for the race to end, and that last half mile felt grueling, not to mention the last .1 mile, I probably could have kept running (albeit slower) if my life depended on it :) Thankfully, it did not and I took a nice cool down walk for the next half mile or so.

So there you have it. My first Virtual 5K and the best race I've had yet! I can't wait to read everyone's reports!

PS - I am hosting my own Virtual 5K in 2 weeks for the c25k_grads community, but you don't have to be part of it to participate. You don't even have to be a c25k graduate or even be doing the program. You can even walk it if you want or do the smaller 2 mile race. So check out the C25K Virtual Race Weekend and sign up today! Hope to see many of you on race day ;)

I joined the Runner's Lounge and today is Take It and Run Thursday, where the moderators pose a challenge to the blogging community and we post our answer in our own blogs. Today's challenge is to complete the thought, "You are a runner...." in 13 words or less. Here is my contribution.

You are a runner when you see a trip as an opportunity to run someplace new.

When I first got into photography, I would look at anything as a photo opp. If I didn't want to partake in an event or trip or whatever, I would just think of the photos I would be missing out on. Now I get that same feeling with running. I am so tired of my neighborhood and desperately need a new running location. I may have to join our local running group just for some variety, but I hate the idea of driving someplace to run.

I also joined the Virtual Run Club as another way to stay motivated and accountable, as well as connect with other runners, and send in a request to join Run Your City.

I don't think I am ready to run 5 days a week, which means running 2-3 days in a row, or I need to lower my millage for the short runs. I only managed to run 1.5 miles this morning (+ .5 mile cool down walk). I was just really tired and didn't want to do any more. It could just be that I really stressed my body yesterday with the speed intervals and I need to take it even easier the day after, at least until my body gets used to that . I also bike an average of 4.5 miles a day (rountrip to work). I need to find some kind of balance or do more yoga or sleep more. Maybe I just need to adjust my schedule so I don't run the day after speed intervals or shorten my short run at the end of the week.

Here is what I am thinking for the next week or so (this is only the running schedule and does not include biking to/from work every weekday or the push ups/crunches on MWF).

• Fri: rest/yoga
• Sat: Virtual 5K (long run)
• Sun: rest/yoga
• Mon: 2 mi
• Tue: speed intervals*
• Wed: rest/yoga
• Thu: 2 mi
• Fri: 1.5 - 2 mi
• Sat: rest/yoga
• Sun: long run (4 miles?)
  

* speed intervals = .5 mi warm up jog; 3 x .25 mi hard/.25 mi walk; .5 mi cool down jog/walk

I think what it amounts to is taking it one day at a time to allow for flexibility as long as I follow the pattern below. This would ensure I am not running more than 2 days in a row and I have a rest day before and after the long run:

• long run
• rest
• short run
• speed intervals
• rest
• short run
• short run
• rest

At some point I'll probably start an actual 10K program or 1/2 marathon program, but I am having surgery July 14th to remove a benign cyst from my left shoulder blade that will mean no running for 2 weeks (I am dreading this so much). I figured I'll just keep doing this for now and start a new program once I am cleared to run again. This will help me build a good base before I officially start training for the 10K. I am also considering a duathlon at the end of August, but we'll see how badly that break from running affects me.

(HYC visitors, check out the previous post for my check in and update)
This morning I did my first speed interval run and worked up quite a sweat. Thank got that the runs were only 1/4 mile each, because I may have taken them too fast. I think I just need to get used to the speed and control my breathing more. I ran/walked a total of 2.51 miles with a full 1/2 mile warm up jog. I am definitely doing this once a week. It felt great.

Here is what I did: