Couch to 5K Week One

I completed the first week of the Couch to 5K program.  I’m proud of that tiny accomplishment because I have been fighting a bit of a head cold all week, and I still went to the gym three times, despite feeling crummy.  One of the days I walked to the gym in the pouring rain.  Normally both a slight illness and a downpour would have kept me home.  Not only did going to the gym not make the cold worse, but also I actually felt a little better after the exercise.

I earned these two meaningless badges from the app:

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I’m not too worried about my distance jogged, as each week I am jogging for longer periods of time.  For me, for now, I walk at 3.5, brisk walk at 3.7, and jog at 4.4.

I met up with my trainer friend yesterday, but we skipped the gym because I had a complicated situation at the comic book shop I checked out before I saw her (it’s not worth going into, and is just as nerdy as it sounds) which pushed our meeting time back, which barely gave me enough time to get to my chiropractor appointment after B & I had lunch.

But over lunch, I did pick her brain a bit and have come up with a weight routine.  B encouraged me to think of my jogging days as my recovery days from weights.  I hadn’t thought of it like that before, because I’m fat and at this point I need recovery time from getting off the couch too quickly.  But I see what she means.

So tomorrow I will do the initial day of 100 pushups, 50 pull-ups, 300 sit-ups300 squats, 150 dips, and a 30 day burpee challenge.  It works out perfectly that tomorrow is Saturday because each of these exercise sites suggest two days of rest after the initial test.  So I can do my body weight exercises Tu-Th-Sat and my jogging M-W-F.  Sunday will be my rest day.  I’ll likely just do some stretching to keep things loose.

Because I didn’t work out yesterday, and ate some garbage, my weight went up:

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But it remained under 190, so that pleases me.  Oh, and I’ve not really mentioned it, but the intermittent fasting I’ve been doing is pretty automatic at this point.  No eating before 1:30 pm and no eating after 10:30 pm.  I’m not sure how/if it’s helping, but I also think it’s too early to tell, so I’ll keep at it.

XOE

 

Couch to 5K Day 2

Since I didn’t go to the gym yesterday my weight remained static. I’m ok with that.

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But I did go to the gym this morning–day two of using the 5K running app.  I noticed my back hurt a little more than last time.  I’ll be doing some extra stretching and I made an appointment with my chiropractor for Thursday.  I also noticed that while my legs got super tired about half way through on Monday, they didn’t get that tired until about 3/4 of the way through today.  Progress.

I’ve also been drinking electrolyte water instead of the regular stuff.  I felt kind of fatigued and well, weird?  Out of sorts? Most of the day Monday.  Some runner friends recommended electrolyte water and bananas.  I’ll add a banana to my work break.  I’m already feeling better than I did post jogging on Monday.

Tomorrow I’m going to see my trainer friend B, who I will talk to about starting a basic body weight routine on Tuesdays and Thursdays.  I think while I’m doing this running routine I’m going to take Saturdays and Sundays off.  I want to give my body time to recuperate and heal from all the work I’ll be doing M-F.  But I’m still going to go to the gym on those days.  I like going, and I want to keep it that way.  So I’ll just walk on the treadmill on those days, 20 minutes should do it.

XOE

Couch to 5K to 100 Pushups

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‘Sup.

Lost exactly one pound overnight.  Sexy.  And I’m back under 190.

I started the Couch to 5K program this morning at the gym.  Running felt just like I thought it would feel: good then crummy.  The good lasted for about 2 minutes.  But I wasn’t dying and the 30 minutes went by relatively quickly.  You get to choose from 5 robot coaches and I chose Constance, the woman who most reminds me of the women at the gym who are annoyingly successful.

I rotated every minute to 1.5 mins between jogging, brisk walking, and walking.  Constance told me when to do what, and didn’t encourage me too much.  Nothing in my body hurt through the work out; my legs just got pretty tired pretty quickly.  And I sweat like a whore in church. Overall I think I’ll like this app.  I do think its GPS could use a little tweaking. I was on a treadmill, but still:

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I’m glad I get a day off tomorrow, and I’ll be sure to stretch throughout the day today and tomorrow, taking at work what we in the TJs biz call micro breaks to do so.

I found out that Fitbit has a training app called FitBit Coach.  There’s a 5 minute program on it they call a fit test, which consists of beginner bodyweight exercises.  I figure that’s a good place to start my weights routine.  Also, I’ll likely start the 100 pushups 6 week program.  The same people that made the pushups program also have a 200 squats, 200 lunges, 200 sit ups, 150 dips, and 25 pull-ups programs as well.  I’m going to start all of them tomorrow.

That might sound like a lot, but I figure in the beginning I’m going to be able to do like 3 of each exercise (and likely not even one of the pull-ups), so it’ll be a short workout in duration, and take longer as I get better at each exercise.

Those programs are all 6 weeks, and the 5K program is 9 weeks.  I might have a totally different body in well, 6-9 weeks.  The key is consistency.  And pizza knows, I have a problem with consistency.  But I’m gonna try anyway and see how it goes.

XOE

 

Cardio Psychology

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I had the last two days off work, so I gained a little over my weekend, dipping my toe above the 190 threshold.  Oops.  But I’m not that concerned.  If I stick to my sammie/salad/fruit routine I’ll be in the 189s by tomorrow morning.  And by the end of my workweek I should have a little more distance between me and 190.  Weekends are tricky, since I am pretty physically active at work.  It takes some extra planning to burn as many calories and not eat too much on my days off as my days on.  I’m still working out the bugs, but I made better choices this weekend than I did last weekend, so I’ll count it as a win.

I want to write this morning about weightlifting.  But that would be the cart before the horse.  The horse, in this analogy, is writing about why I haven’t been weightlifting, and how I envision a weightlifting routine for myself at this point in my efforts.  And before that, we have to start with my cardio routine. But, why?

I have been doing only cardio since I started this blog, because, well, why have I been only doing cardio?

I suppose I started there because I thought it would be a gentle way to get back into working out.  I have a back injury (and a shoulder injury as well, oh, and a wrist thing too) from lifting heavy boxes improperly at work, and it gets exasperated every time I go to work (and continue to lift improperly).  Also, my feet just generally hurt because I’m fat and I walk/stand on concrete 8 hours a day.  So I’m coming to exercise carrying a substantial amount of extra weight, and I have preexisting injuries.  Because of these circumstances, I wanted to find a way to work out that wouldn’t make my body hurt more than it already does, as more pain seems like the fast track to quitting this whole endeavor.

So has cardio been gentle?

Well, yes and no.  Psychologically, it has been easy to go to the gym and walk on the treadmill.  Before worrying about losing weight from exercise I first just need to start going and keep going: first I need to form a habit of going to the gym.  And in that way this minimal cardio has been effective.  I have gone to the gym and walked every morning I have told myself I would since I started trying.  This is huge for me.  Mentally, I am forming a habit of going to the gym.  I actually look forward to waking up and going in the morning.  I look forward to watching the news on tv and seeing the people that are at the gym every morning at the same time as me.  I don’t mean I’m making friends, I mean I just like the routine.  It is comforting to me.  It feels good.

But walking at a brisk pace actually hurts my back.  My lower back and hips are tight from the injury, and so while I don’t want to run, I think it might actually be better for my back.  I think the gait I keep while walking quickly makes my injury worse.  I also don’t think I should be walking or running every morning.  I think I should be doing it every other day.  And I’m not going to stop going to the gym every day, so weights will be what I do on the non-running days.  I think my body will feel better if I change my routine every other day.

Also, I have always enjoyed weights much more than cardio, so I am looking into a weight routine for the days after my running days.  There is a lot of research to do, if I am to do this properly.

(Side note: I did skip the gym today in order to do this research.  But I went last Wednesday, which was normally my day off, so I could skip today and not feel like I was skipping altogether.  I think that kind of thinking, of skipping a day for no serious reason, this early in my efforts, is another sure fire way to quitting altogether.  I know it doesn’t sound very serious, but too many times I have justified skipping a day during previous weight loss efforts, that then leads to quitting full stop.)

First, what days am I doing what?

I’m going to start with 3 days of cardio, three days of weights, one day off. I want to start my work week with running (despite the pain of walking, and not looking forward to running, I do enjoy the feeling I get from running, and I think that will be a nice way to start my work week), so I’ll run Sat-Mon-Wed.  This leaves Sun-Tue-Thrs as my weight days.  Friday will be my day off, that’s my Sunday anyway, so it’ll be nice to sleep in.

I have run in the past, but have no idea how to start now from my current state.  So I goggled “how to start running when you’re fat” and found the Couch to 5K app.  This isn’t an endorsement, since I won’t start using it until next week, I just wanted to record what I’m using and when I’ll start.

For weights, I am fortunate and have a friend that’s a trainer.  I referenced her in my last post.  We didn’t make it to the gym together that night, but I’m meeting her Thursday at her gym.  She told me to come with lots of questions, so I’m going to ask her to help me figure out a weight routine, including how to start and how to progress.  I have used weights in the past, but they were always the weight machines, and I imagine using free weights is going to be B’s suggested route.  I will start with an embarrassingly low amount of weight.  I have to be ok with that to do it right and to progress.  Ouch, my ego.

If you don’t have a friend and you want to start working out I suggest you check out Nerd Fitness.  They have tons of free info for beginners, and it’s presented in a very approachable way.

So for this week, I will just keep going for my 30 min walk at the gym in the mornings to keep up the good routine I have going so far.  I’ll take Friday off, too, to start my new routine and to give my body a day of rest before my first day of running on Saturday.

XOE