2020 New Year UN-Resolutions

I am not making New Year Resolutions this year. I have 12 steps to a healthier me and will concentrate on one step per month. At the end of that month it should be a habit and I can add the next step the following month. By the time 2020 ends I will have all 12 steps as a normal part of my healthier lifestyle! Here are the steps:

January:
Workout at least 3 times per week

February:
Drink 1 gallon of water per day

March:
Give up all soda (This is going to hurt, but I am hoping that by being in the habit of drinking 1 gallon of water per day, I won't miss it too much)

April:
Increase my step goal to 15,000 per day (Currently 11,000)

May:
Eat 2 servings of FRESH RAW VEGGIES 3 days per week

June:
Eat 2 servings of FRESH RAW FRUIT 3 days per week

July:
Meditate, stretch or do yoga for 15 minutes before bed 3 times per week

August:
Drink a protein smoothie for breakfast 3 times per week

September:
Limit "junk" food to 1 day per week

October:
Father Daughter Opera and family bonding (Hold the Gain)

November:
Do a 24 hour fast 1 time per week

December:
Eat Clean/Raw 1 time per week (the day after the fast day)

1.4 Strength Training

20 or so minutes of strength training: squats, crunches, planks, and more. I did kind of miss running this morning, but I know that the diversity of my workouts will help my avoid injury.

Tomorrow is a scheduled rest day, and Saturday is my "long run" (I use that term loosely since it's only 1.8 miles).

Next week I will incorporate a few changes diet wise. I really need to drop my soda habbit again.... My goal weight for next Wednesday is 184.... we shall see.

1.3 Interval Run

Distance: 1.8 Miles
Pace: 14:35

 

This was a fun interval run. We did 7 bursts of speed at 5.6 for 1 minute each and then ran at a recovery speed of 4.2 in-between each interval. The terrain was pretty good and mostly flat, however there was one monster hill right in the middle of the run. I thought my heart was going to burst because it was also during one of the 5.6 intervals!

 

I am feeling stronger and faster. I am halfway done with this running program so will need to find another one to start in January. I have registered for the Half Marathon Training Group and will enjoy that. I have committed to running the half marathon and my goal time is less than 3 hours. I do not feel I can safely ramp up my mileage for the full marathon without risking injury. Next year the Holy Land...

 

It is time to start my "Long Runs." This Saturday will be my first one. I plan to run the Eastside Hill on the treadmill using google maps. I have walked it before but I plan to jog/walk it... May the force be with me!

 



1.2 An Uphill Hike

Distance: 1 mile

Pace: 26:30

This was a super fun hike that was all up hill. Oh yeah my legs are burning. We were really slow, but that made me focus on my form. So in reality it made me work much harder.

I have 6 weeks to build up a training base in order to be ready to start running with the training group in January. I have a friend from work who has also signed up for the training group. It will be fun to have someone to help hold me accountable.

 

The views were breathtaking once we made it to the top.

Here are the stats from the hike. Yes, 15% grade!!!

1.1 Let the Training Begin

Distance: 2 miles
Pace: 14:12
Had a great run this morning. I ran a 2 mile ridgeline run. It felt good to get my sweat on!

 Here are the stats for my first 2 miler. I averaged just over a 14 minute mile, so I'm pleased with that.

The speed went from 4.2 as my recovery speed, to 3 sets of 4.8/5.2 as the tempo workout.

 I haven't lost many pounds, but really feel I am losing inches!

I love trail running and this is the perfect compromise. I have the safety of the treadmill but the gorgeous views of a trail run. I love this treadmill!

November Report

November Report

Nov. 1: 226

Dec. 1: 223

Monthly loss: -3

Total Loss: -22

Okay. . . I am 3+ months into this and have lost 22 pounds! Although on Thursday morning I was 220.1, so I am feeling good about losing at least 3 pounds this week to get back to that number.  I have been very good with intermittent fasting. I have been logging my fasts and average about 20 hours a day "fasting" (drinking as much water as I want) and than having a 4-hour eating window.

I am still doing the dietbet "transformer." I have made the goal each month and this coming month it is 217.5. This is 5.5 pounds to lose in the next 2 weeks. That is a lot I know, but my I am seriously hoping that Thanksgiving bump on the scale isn't a long term gain.

So,  my goal for January 1 is to be 215. YES. . . I know that is 8 pounds. . . but again, I am hoping that the three pounds I gained over thanksgiving vanish quickly.  That puts my goal closer to 5 pounds over 3 weeks. Challenging, but not impossible.

Bring on the Christmas goodies! I am ready for you.

VO -2 Max run

 

Today was a VO-2 Max run. It is a lot like in interval run. The speed varied from 4.2-5.6. Not gonna lie the last 5.6 push was at a 5% grade and my legs were on fire! It is nice to know that I can run at a 5.6 pace, even if it is for only 1 minute!

 

A Nice Relaxing Hike

This morning Zac took us on a hike up a good sized hill in Australia. The views were spectacular.  The grade varied from 8-15% and he controlled the treadmill speed.

I am really enjoying the different workouts we do instead of running every day.  I absolutely love running, but feel that doing something different is helping me to get stronger and avoid repetitive injuries.

I am still up in the air about running the full or the half in May, but am leaning toward the half. I just don't think I can ramp up my milage fast enough to be ready by May.

I have backed off counting my macros and am focusing more on deliberate eating and drinking at least 1 gallon of water a day.

Enjoy the views of my hike this morning!

Tempo Run

Today I ran on a couple beautiful beaches in Sydney. It was a tempo run. We did 3 minutes on 4.8 and 1 minute on 4.2  three times plus a 3 minute warmup and cool down. Here are a few snapshots of the views

As always, the trainer controls the speed of the treadmill and the incline is dictated by the actual terrain that the trainer is running on. I really enjoy this program.

My first Google Maps run... THE Hill

So I created a few google maps runs based on the route of the marathon. Here is my first run. I KNOW you recognize this route 😉

Here is the summary: Why yes, it did top out at 14% grade!!! The next 3 days are my Intro to Running Group with the trainer with my weigh in on Monday....

Feelin' Good

Great workout today. It was circuit training. Shouldn't be surprised, but I am REALLY out of shape! Bask in the day I could do mountain climbers for days! Now? Well let's just say that I made the 45 seconds...barely! And My mountain climbers were more like hill stumbles HAHAHA

I really did enjoy tonight's workout. The views were amazing too. I really like the fact that the trainer is in charge of the treadmill and the exercises that I do. If it were up to me, I would overdo it. This was I know I am going to progress at a good and safe rate!