A real RUN.

Today was a great run. I can say that. It was a RUN. I am still on Week 1. But I felt that on my 3 2minute running increments, I was really running- not jogging (at least not compared to what I've done before)
It was a very surreal run. I didn't head out until about 5 minutes till sundown. (I am smart- my route is very low traffic) As I was running through the park, a light fog rolled in. I had the park mostly to myself, there were a few couples wandering through. But the one part I had the road to myself, the big trees all around me and the fog rolling in. If it weren't for the pavement under my feet I would have thought I was running through Sherwood Forest. Kinda like this (this is a pic I found on the web- not one of mine)
I had a lot of energy tonight and it felt so good. Maybe it's because I went out last night and met a kid (no idea if I'll ever see him again- but that's not the point) I'm socializing, getting out there. I feel re-energized.
So now that I feel incredibly icky (sweaty) I'm gonna go take a shower and cuddle up with a movie. I should be around more often now. :)

Today's run:



Note about distances: I guess progress has been made. Last time I ran this "song list" I only went 2.98k today was 3.03k yeah, yeah it's not a lot, but it's something.

Oh yeah, about my route (not sure if I mentioned this before) It starts off going down a pretty steep hill, which of course means I end coming back UP that hill. I think it's between 1/8 and 1/4 mile hill.

Getting back out there.

Another week spent at the golf course. I'm finding myself a bit overwhelmed by my new addiction to golf (it truly has become an addiction- I can't get enough) and my classes. Although my last class is done at the end of this week. Which means lots of time spent on the computer this week.
I went running this morning. I'm still working on my "week 1" but I did pretty well. The running part is getting easier. I'd like to think my miles and miles of walking the golf course helps a little too!
Here's today's run:

The program has me walk for 10 minutes, run 2, walk 2, run 2, walk 2, run 2, walk 10. Can you see that in my graphic? ;)

Well we are having a retirement party for my Dad today, so I better get back to helping set up.

102!

I've been a bit busy this week. I've played 102 holes of golf. I did ride a lot, however it has been in the 90s all week and very humid - great weather for golfing, but man can that sun take it out of ya! I didn't have any earth-shattering rounds, but I played well. Shooting low to mid 40s on all the individual rounds and today my scramble came in 8 under par. (A scramble, for any non-golfers out there, is when everyone hits a ball and you all play the best ball, then pick the best again, etc) It was tough today to beat the team that had a hole in one! (although I did win 2 closest to the pin contests among my team.)

That being said, I'm very far behind on my classes - although I think my internet is FiXED for real this time, now. I need to get back to a schedule. I haven't run at all since Sunday. But I spent Monday on the golf course from 8 am until 9 pm, Wednesday I was there 2:30 pm until 9pm, Thursday 9am until 9 pm, Friday 8 am until 10 pm, and today 8am until 4pm. So I haven't really had a whole lot of time. (I spent Tuesday catching up on some school work- check out my new webpage -in progress)

Anyway, next week I think I may golf a little less, and work on WORKING OUT more.

It's Official!

I'm crazy. I'm nuts. I didn't do anything I should have. I was unprepared, untrained, and most definitely not ready... but I did it anyway. What you ask? Well my first 5K! How did that happen? Well last night I was looking up the golf even that I'm in tomorrow (a Cancer Society benefit) and I saw that there was a 5K being run this morning, about 20 minutes from where I live. I had figured that I was going to go run for 30 minutes (week 1) anyway, so why not go do it there? OK yeah, I know it was a bit much. Do I regret it? NOT A CHANCE!
I got a number. 474.
I've always wanted one of those. It made me feel like a real runner.
I didn't know anybody there, but quickly befriended 4 girls (women). Two were training for marathons, another is back after having kids, and the fourth - this was her first 5k too. (although she's been running a lot more than me).They warned me about not starting out too quick.Although my plan was to follow my week 1 routine and then just do whatever I could to finish the last mile.
Well my bra helped out with that. Have I mentioned my sports bras issues lately? I had found a good one, but it has these STUPID velcro straps. The left side keeps coming undone. It's very annoying. In fact I was finally so upset, that I ordered an ENELL bra last week - now if it would only get here! But anyway, I was not 50 yards into the race, feeling great, cruising with the others, when BAM, not only did the velcro come undone, but it completely came out of the front of the bra. So I was trying to keep at least a decent walking pace as I tried to feed the bra strap back through the bra. I even took off one of my safety pins to try to get it to hold, but it was too small. But I must say, as annoying as it was, it did keep me from going out to fast. I did make up some ground to keep a few of my new friends in view as I went. I kept at my own pace. I ran during the times I was supposed to, and more when I could. I figure I ran a minimum of 10 minutes, but realistically more like 15. Here is my run according to my iPod.

I did have one problem towards the end of the race. I ran the last loop backwards!! oops. It didn't matter though, I mean it was a LOOP. (and no one was really near me. (and I wasn't in medal contention :) ) ME FINISHING... RUNNING!Here are some more pics of me from the race (my new friends took some of me afterward, and the people in charge of the race took some, too.My official time was 46:09 And I'm ok with that. Now I know what I can do in a real situation, and I can work on it!! (especialy knowing the next one ought to be better without the wardrobe malfunction!!) I actually finished 6th in my age division (out of 8, but still) and I finished 94th out of 108 altogether. Not bad for my first venture :)

The weather was overcast, muggy and 80 degrees. I did get a little wet toward the end of the race (a few sprinkles) I was also proud of myself for pushing and running most of the last loop. Definitely making sure I ran through the finish line.

This last picture was of everyone standing around waiting for the race to begin.

My internet is still on the fritz so even though I'm posting this now, I actually wrote it last night.

Starting Over

First things first. I've been without internet for the past 2 days.. AHHH. But it appears to be at least pseudo-fixed. YAY.
Thursday I golfed 9 holes, then played a 9-hole scramble. Our scramble won! YAY. We finished 3 under.
Yesterday I spent the morning at the golf course then went out and golfed. I did well. I shot a 42, with several GREAT par saves and a birdie. It was a fun night.
I've been listening to some great podcasts(GolfSmarter.com) - if you are a golfer you should really check them out.

-- so I lost connection mid message-- BLAH! (But I kept writing, in case it came back on)

I'm learning a lot and finding out about a bunch of books I'd love to read.
I also bought a few books about running - Sole Sisters (I've read 3 stories so far- Wendy was right. This is definitely a must read for EVERY runner! I also bought a Women's Running books that has a lot about training and equipment and mentality and racing, just kind of an all in one book. So it is after reading through some of this that I am going to start over in my running training. (especially considering everything I've done has been my own creation- and I don't know anything - lol.) So I'm going to use the beginning guide in the book. Instead of trying to go a full 5k everytime, I'm going to work on building up to running for 30 minutes straight. Now I have to see if my ipod will help me with this. I don't wear a watch, so I may have to change my "running increments" into number of songs rather than minutes. The suggested running plan is as follows:
Each workout should add up to 30 minutes and should be done 3-5 days a week.
Week 1: Walk 10min, Run/walk 10min (running segments 2 min), Walk 10 min
Week 2: Walk 8mins, Run/walk 14min (run 4 min segs.), Walk 8 min
Week 3: Walk 5mins, Run/Walk 20min (run 6 min segs), Walk 5min
Week 4: Walk few mins, Run 7 min, recover, Run 7 min, Walk to end. (build 7 mins to 10 mins by end of week)
Week 5: Walk 3 mins, run 12 mins, Walk 3, Run 12 - build run to 15.
Week 6: Walk 5 run, run 20, walk 5- increasing run to 30 over week.

Well in terms of songs, I will make a playlist that is very close to these times. I think I like being motivated by song changes rather than watching a clock. In fact, right now I'm going to go over (to the other computer) and make the playlists. I'll post them when I've finished making them.
6 weeks from today will be August 23, which will give me one more week before the 10k. My plan will be to run 5k (or at least 30 minutes) and walk the rest.

Well - since I had no internet most of the day, I went out and tried my new playlists. I like it. It was hard (it was well into the 90s today) but I think I'll be more successful trying this training than on my own.



(The dip was where I had to jog in place before crossing the street.)

Depending on my internet.. I'll be checking back in soon :)

Day 1

This is what a DAY 1 workout involves. (this workout is intended to help female golfers)

Warm Up
Generally this is at least 5 minutes of cardio

• 07/08/08 - 1 mile run/walk at the track

Arms and Shoulders
Hammer Curl to Overhead
3 sets of 8 reps each arm

• 07/08/08 -10lbs

Dumbell Shoulder Rotation
3 sets of 8 reps each arm

• 07/08/08 -5lbs

Twisting Bicep Curl
3 sets of 8 reps each arm

• 07/08/08 -10lbs

Dumbell Shoulder Rotation with Cable
3 sets of 8 reps

• 07/08/08 -20lbs

One-Arm Cable Pull
3 sets of 8 reps each arm

• 07/08/08 -20lbs

One-Arm Cable Push
3 sets of 8 reps each arm

• 07/08/08 - 20lbs

Cool Down
Interval Training for 10 minutes.

• 07/08/08 - Recumbent bike, easy 1 min, fast burst 20 secs. repeat for 10 mins.

Workout From Golf For Women.

Unexpected Surprise

Yes I know that's a bit redundant. But it's worthwhile. First off though, I had a great day at the golf course. I shot a 39, had 2 birdies, a par, won 2 skins, and tied for low gross score. Yeah it was a good day. Food was great - for the most part.
Breakfast- tea and a breakfast bar
Snack: Apple
Lunch: Turkey and non-fat cheese on wheat bun, light yogurt.
Early Dinner: Hot dog at the course (ok- not so good, but I was hungry)
Snack: My Monday night treat- small cookie dough blizzard from DQ
Late Dinner: Large Italian Lettuce Salad (light croutons and low fat cheese) with light balsamic vinaigrette dressing.
oh yeah- and I had a gatorade in there too - I've become a big fan.

Since I got done at the golf course, I've been siting on the couch, munching on my salad, perusing people's blogs. I updated my exercise log to include today's information and THAT'S WHEN IT HIT. What you might ask? Well, a few posts ago I mentioned that I was trying to stay busy because an "anniversary" type date was approaching and my all too good memory would probably cause the day to be bad- again. I am in total shock. I kid you not. Here it is well over 12 hours of awakeness on this day and NOT ONCE did that terrible thought cross my mind. And in fact now that it has- nothing. Not even a flip flop or a hint of queasiness. I'm TOTALLY OKAY. It's a very empowering feeling, to know that this day will not haunt me forever, as I feared. I'm ok. I'll be ok. In fact... I'm MORE than ok- I'm great. I had a totally awesome day. Wow.

I guess now I just have to get back down to business on my running and working out. I've gotten the food back on track. I've decided to "treat" myself to DQ on Mondays (since small blizzards are only $2). I know the key to my fitness success is to get OFF MY BUTT and SWEAT a little (or a lot.)

It is definitely a new day for me!!! Woohoo!!:)