Running again at the YMCA. I ran 2 laps, walked 1 lap for 7 cycles. A total of over 1.25 miles with 2 laps for each a warm up and cool down.
My 5k run is in a little more than 2 weeks but I have difficulty increasing my running time. I can tell it's getting somewhat easier but I still struggle with sore shins, ankles and calves and it just feels hard still to run for two laps. I don't know how people run continuously. I have a hard time running for more than 2-2 1/2 minutes at a time.
Tuesday, February 27, 2018
Thursday, February 22, 2018
Yoga for health
Yesterday I started yoga. I enjoy doing yoga for many reasons but hadn't been consistent for a while. Occasionally I get back pain, and I find that yoga helps a lot. It also helps me feel that I am standing taller and that I look slimmer. And I also enjoy the feeling of calm it gives me.
Here are a number of other reasons to enjoy yoga:
- It lowers your blood pressure
- Helps regulate blood sugar
- Decreases anxiety
- Helps with weight loss
- Helps you sleep better
- Decreases pain
- Increases flexibility, strength and balance
- Increase mental ability to focus
Gauging my progress
I can definitely tell I am getting healthier. I just feel better. Lots of times we measure our success by numbers. I honestly can't tell you if I've lost weight. I forgot to get my weight when I first started. I stepped on the scale after about a week from when I started and I weight 228 pounds. Ugh, that's more than I weighed during my pregnancies and the most I have ever weighed. Depressing. So I really haven't been on the scale.
So how do I know it's working? Well, for one thing I don't believe weight should be the main focus. People are more successful in achieving their health goals and maintaining them if the focus is on something more meaningful. I want to have more energy. I want to be able to walk (or run) up the stairs without getting so winded. I want to feel more comfortable in my clothes. So far, I do. I can tell my clothes fit a little better and I can see a little in my face that I am getting fitter. Running is getting a little easier. And most importantly I think my mood is better.
Maybe I will weigh myself again down the road but for now I am satisfied.
So how do I know it's working? Well, for one thing I don't believe weight should be the main focus. People are more successful in achieving their health goals and maintaining them if the focus is on something more meaningful. I want to have more energy. I want to be able to walk (or run) up the stairs without getting so winded. I want to feel more comfortable in my clothes. So far, I do. I can tell my clothes fit a little better and I can see a little in my face that I am getting fitter. Running is getting a little easier. And most importantly I think my mood is better.
Maybe I will weigh myself again down the road but for now I am satisfied.
Wednesday, February 21, 2018
Just keep running
I have actually been running a couple times since I last posted. I increased to running 7 cycles of run 1 min, walk 1 min. Yesterday, when I went to the YMCA to run around the track I realized I dind't have my Apple Watch or my iPhone. So instead of running by time I had to figure out a different way. I decided to run 2 laps and then walk 1. I completed a total of 21 laps which are each 1/16th of a mile. So I completed a total of 1.31 miles.
I have started "making" my kids runs with me. Since we are all doing a 5K in March I think they should train too. We go to the YMCA 2-3 times a week for my daughter's swim practice so we run together then. My daughter resisted at first because she was afraid she would be too tired but now she asks to go early so she can run. It's good for her and I think it is helping her become a better swimmer. I am very happy that my desire to become healthier has become a family thing.
My boyfriend even came with us on Sunday. We have both gained weight since we started dating. We love food! LOL. Anyway, he has some health problems that I know would be improved by losing weight. High blood pressure and acid reflux. He's doing to 5k with us too so I am very proud of him for making the first step.
I have started "making" my kids runs with me. Since we are all doing a 5K in March I think they should train too. We go to the YMCA 2-3 times a week for my daughter's swim practice so we run together then. My daughter resisted at first because she was afraid she would be too tired but now she asks to go early so she can run. It's good for her and I think it is helping her become a better swimmer. I am very happy that my desire to become healthier has become a family thing.
My boyfriend even came with us on Sunday. We have both gained weight since we started dating. We love food! LOL. Anyway, he has some health problems that I know would be improved by losing weight. High blood pressure and acid reflux. He's doing to 5k with us too so I am very proud of him for making the first step.
Friday, February 9, 2018
Running...a pain in my SHINS
I completed my second run the other day. I did basically the same running plan but it was grueling. I had a lot of muscle soreness from the first day of running. But the worst part about it was how bad my shin splints were. If you have ever had shin splints, you may know the agonizing pain that makes you detest running. I have dealt with them most of my life, discovering that I had a problem when I started playing soccer at age 9.
I have always had problems with my feet. When I was only two years old my doctor had me wear special shoes. I think it was because I have flat feet and they rolled inward. I also think I have weak ankles. I have always had trouble with activities that require a lot of ankle strength such as ice skating and roller skating.
Anyway, this particular day I felt it almost immediately after I started running and I had to stop after only the second cycle of running/walking because I was starting to limp. I really didn't stretch before I started to run and I know better. So I decided to do a couple of warm up exercises that have helped me in the past with shin pain. The first one is just ankle rotations. I sit down and put one ankle over the other leg and then manually rotate my feet in circles, both ways. The second one is to stretch out my Achilles heel. I place my hands on the ground with my legs stretched out behind me. Then I bring my feet closer and raise my hips in the air, flattening one foot at a time as much as I can to stretch out the back of my heel. An alternative way to do this stretch is to stand with the front part of your foot on a step or stairs. Allow the back part of your foot to hang off the edge and stretch down. Do this with one foot at a time to maximize the stretch. After just completing these two exercise I resumed my run and felt almost 100% better right away!
Besides, warming up before your workout, I have found that the best thing I can do to prevent shin splints is to have good quality running shoes. I was raised to be pretty frugal but my mom always taught me to take care of my feet and shoes were one things she deemed worth paying more money for better quality. I buy my running shoes at a local shop that will give you special attention and actually make recommendations based on the shape of your feet. They will also, watch you walk and run in the shoes to make sure you get the proper style for your foot. I find that the service and advice you get from a place like this is worth the extra money you might have to pay.
Even if I start gradually, if I haven't been exercising regularly for a while the occurrence of shin splints is almost inevitable. Whenever I start running again, I end up looking for more ways to prevent or treat shin splints. Here is some advice I have found recently. Stephanie Smith wrote an article in Men's Fitness magazine recommending that you shorten your stride and wear orthotic supports in your shoes. A Couple of resources I have read suggest that weak hips, things or buttocks can contribute to shin splints. Prevention magazine shows you how you can do some side leg lifts to strengthen your hips.
Overall, proper foot health and maintenance is crucial if you want to be a runner. The severe pain of shin splints can be a major deterrent but some simple steps could help you prevent them. Of course, if they persist you should always consult a doctor.
I have always had problems with my feet. When I was only two years old my doctor had me wear special shoes. I think it was because I have flat feet and they rolled inward. I also think I have weak ankles. I have always had trouble with activities that require a lot of ankle strength such as ice skating and roller skating.
Anyway, this particular day I felt it almost immediately after I started running and I had to stop after only the second cycle of running/walking because I was starting to limp. I really didn't stretch before I started to run and I know better. So I decided to do a couple of warm up exercises that have helped me in the past with shin pain. The first one is just ankle rotations. I sit down and put one ankle over the other leg and then manually rotate my feet in circles, both ways. The second one is to stretch out my Achilles heel. I place my hands on the ground with my legs stretched out behind me. Then I bring my feet closer and raise my hips in the air, flattening one foot at a time as much as I can to stretch out the back of my heel. An alternative way to do this stretch is to stand with the front part of your foot on a step or stairs. Allow the back part of your foot to hang off the edge and stretch down. Do this with one foot at a time to maximize the stretch. After just completing these two exercise I resumed my run and felt almost 100% better right away!
Besides, warming up before your workout, I have found that the best thing I can do to prevent shin splints is to have good quality running shoes. I was raised to be pretty frugal but my mom always taught me to take care of my feet and shoes were one things she deemed worth paying more money for better quality. I buy my running shoes at a local shop that will give you special attention and actually make recommendations based on the shape of your feet. They will also, watch you walk and run in the shoes to make sure you get the proper style for your foot. I find that the service and advice you get from a place like this is worth the extra money you might have to pay.
Even if I start gradually, if I haven't been exercising regularly for a while the occurrence of shin splints is almost inevitable. Whenever I start running again, I end up looking for more ways to prevent or treat shin splints. Here is some advice I have found recently. Stephanie Smith wrote an article in Men's Fitness magazine recommending that you shorten your stride and wear orthotic supports in your shoes. A Couple of resources I have read suggest that weak hips, things or buttocks can contribute to shin splints. Prevention magazine shows you how you can do some side leg lifts to strengthen your hips.
Overall, proper foot health and maintenance is crucial if you want to be a runner. The severe pain of shin splints can be a major deterrent but some simple steps could help you prevent them. Of course, if they persist you should always consult a doctor.
Tuesday, February 6, 2018
The struggle.
It's a struggle for me to be consistent. I wanted to drink 8-10 glasses of water a day and I haven't had one day so far that I've been able to do it. I bounce from one type of exercise to the other. A few weeks ago I went for a swim, the other day I went running but I don't do anything consistently.
I wanted to focus on one change at a time, but I also knew that when you start to focus on something it can tend to extend to other things. Even though I only wanted to focus on drinking water for like the first week, but I started eating more salads and started a running program. Anyway, I'm not sure how to narrow things down and stay focused. So today I started a list in my head of all the things I want to do for my health and overall well-being. Maybe I can start to prioritize. Here goes:
1) drink 8-10 glasses of water a day
2) eat more fruits and vegetables
3) eat less processed foods
4) start running
5) do yoga every day
6) start swimming
7) meditate every day
8) take vitamins
9) lose weight
10) have a more consistent sleep pattern
11) floss daily
12) see a therapist
13) start going to church again
14) watch less TV
15) pray
16) read more
17) make new friends
18) call my family more often
19) increase my social life
Of course, for some reason right now I can't come up with nearly as many things as I did yesterday. And then I start feeling overwhelmed; like this is a list of all the things I "Should" be doing. I feel condemned. So maybe I will make another list of all the things I am doing for my health and well-being.
1) walk my dog twice a day
2) in the past two weeks, getting 7-8 hours of sleep per night consistently (highly unusual for me)
3) cooking more and eating out less
4) went running Sunday
5) drinking more water
6) spend time with my boyfriend
7) journaling through my blog
8, 9, 10 ,11) in the past month I went to the dentist, to the gynecologist, had an annual physical, and had my first mammogram
12) eating more salads
13) hugging my kids and boyfriend
14) read the bible to my son
15) FaceTime with my parents
16) helped my kids with their school projects
So here is a new statement of affirmation for me. One day at a time, I am making small changes to become a healthier, happier, better adjusted person.
I wanted to focus on one change at a time, but I also knew that when you start to focus on something it can tend to extend to other things. Even though I only wanted to focus on drinking water for like the first week, but I started eating more salads and started a running program. Anyway, I'm not sure how to narrow things down and stay focused. So today I started a list in my head of all the things I want to do for my health and overall well-being. Maybe I can start to prioritize. Here goes:
1) drink 8-10 glasses of water a day
2) eat more fruits and vegetables
3) eat less processed foods
4) start running
5) do yoga every day
6) start swimming
7) meditate every day
8) take vitamins
9) lose weight
10) have a more consistent sleep pattern
11) floss daily
12) see a therapist
13) start going to church again
14) watch less TV
15) pray
16) read more
17) make new friends
18) call my family more often
19) increase my social life
Of course, for some reason right now I can't come up with nearly as many things as I did yesterday. And then I start feeling overwhelmed; like this is a list of all the things I "Should" be doing. I feel condemned. So maybe I will make another list of all the things I am doing for my health and well-being.
1) walk my dog twice a day
2) in the past two weeks, getting 7-8 hours of sleep per night consistently (highly unusual for me)
3) cooking more and eating out less
4) went running Sunday
5) drinking more water
6) spend time with my boyfriend
7) journaling through my blog
8, 9, 10 ,11) in the past month I went to the dentist, to the gynecologist, had an annual physical, and had my first mammogram
12) eating more salads
13) hugging my kids and boyfriend
14) read the bible to my son
15) FaceTime with my parents
16) helped my kids with their school projects
So here is a new statement of affirmation for me. One day at a time, I am making small changes to become a healthier, happier, better adjusted person.
Sunday, February 4, 2018
Couch potato runner
My son's school is having a 5k charity run. The whole family is going to run. By that I mean me, my kids and my boyfriend as well as my ex husband and his wife I believe. It's in about 6 weeks. This is literally going to be a couch to 5K effort. The past few weeks I have been laying around a lot on the couch. I had the flu and then I was on "staycation." I was supposed to get a lot of things done around the house but that didn't happen. Plus in the last several years I have allowed myself to slump into a depression and have gained about about 30-35 pounds. So it's gonna take a lot of effort to get myself up and moving. But I've always found there is no better way to motivate myself than to sign up for an event like this.
I've never been a very good runner. My body just doesn't seem to be made for it. I have weak ankles, flat feet, and I get shin splints. Anyway, I have done a number of 5K runs in the past and even completed a triathlon once about 9 years ago.
Last time I ran a 5K I used an app called Running for Weight Loss. I couldn't get through the whole running plan however. I go to a point about half way through and found myself repeating the same workouts because I wasn't able to advance. There was too big of a jump from one week to the next. Anyway, it still helped me to complete my 5K. I usually walk/run. I'd like to find an app that allows you more flexibility to choose your own running plan. Like maybe I want to run 2 1/2 min, walk 1 min and then repeat that sequence for 30 minutes. Maybe I should figure out how to design the app myself but that seems complicated. Until then I'll have to just set my alarm on my apple watch and just keep clicking repeat.
So today I began running. Here's what I did: I walked for 5 min to warm up, followed by a run/walk of 1 minute each for 10 min and then walked 5 min. The total time was about 20 minutes but my running time was only 5 minutes. It's a start. Like I said, I'm starting as a lump on the couch.
Friday, February 2, 2018
Consistency
Wow! Apparently I am a really inconsistent person. I'm sure many people can relate given that recently people have made "New Year's Resolutions" to lose weight, exercise more, eat right etc.. and then given up after about a week. Well, this is the third time I have tried to start up this blog in the past like 7 years! So today I have decided to commit myself to 30 days of health blogging. I will post something everyday to try to keep myself on track.
Today I started with WATER. I am going to drink 10 glasses of water today and I have already had 2 this morning. "Why start with water?" you ask. Well, years ago I read a book called The Seven Pillars of Health and he started with water. The author, Dr. Colbert, discussed how in his practice he counsels people to drink plenty of clean water and it takes care of many of the illnesses they come in for. I recall that pain was one of the big ones because water for your joints to work properly. We all know that our bodies are composed mostly of water so all our organs need it to function. So that is why I am starting with water. I already feel a little more energy and have less aching this morning after drinking two glasses and a cup of herbal tea.
Today I started with WATER. I am going to drink 10 glasses of water today and I have already had 2 this morning. "Why start with water?" you ask. Well, years ago I read a book called The Seven Pillars of Health and he started with water. The author, Dr. Colbert, discussed how in his practice he counsels people to drink plenty of clean water and it takes care of many of the illnesses they come in for. I recall that pain was one of the big ones because water for your joints to work properly. We all know that our bodies are composed mostly of water so all our organs need it to function. So that is why I am starting with water. I already feel a little more energy and have less aching this morning after drinking two glasses and a cup of herbal tea.
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