Here it goes again!

Oh, just when you think you're in control

Just when you think you've got a hold

Just when you get on a roll

Oh, here it goes, here it goes, here it goes again

You know how I said that if the blog suddenly stopped and no more posts appeared it meant I had gone off the rails, off the weight-loss wagon? Well. Yep. Kinda did there for a while.

The results were amazingly fast. I must have broke our old scales, because we had to buy new ones. And the bad news - as of last week, I was:

EEEKKKK!!

My size 14 clothes are getting tight. I actually tried on "larger ladies" sized clothing in Target last week. I nearly cried when I saw myself in the changeroom mirror.

It's time to "do something". I thought I could do it by myself. I thought wrong. I need a goal, or a program or something to help me along.

I think a combination of this ongoing hip/hamstring issue plus no program to follow has me unmotivated. I'll do a run, or a even a couple for that week, but then I'll stop. The same with diet - I'll do well for a few days, then hit the wine, cheese and bikkies and even takeaway again if I have a busy day.

Well time for a BIG change before that first number hits 8. Before I actually purchase larger ladies clothing.

I met with a friend who I hadn't seen for a while. I had actually inspired her to start running with C25K. She looked TOTALLY AMAZING. Not just thinner than I had ever seen her, but glowing with good health. Muscle definition in her arms. No double chin. Pouchy tummy gonskies. Planning to run a freaking HALF MARATHON!

She had started with Weight Watchers, but she said the turning point for her was Michelle Bridges 12 Week Body Transformation program. She went so far as to say it was the best $200 she had ever spent.

I had looked at the webpage before. They give you exercises and diet and the biggy - mindset changes each week. I wasn't sure about spending the money. But looking at my friend yesterday I signed up. $19.99 per week. I reckon I'll save that in wine! 

So here we go again. Hopefully with big results and lasting changes. And maybe, just maybe I can half marathon in 2013. 

So stay tuned kiddies - and get ready to watch those numbers on the side go down!

Firework

"Do you know that there's still a chance for you, 'Cause there's a spark in you, You just gotta ignite the light and let it shine, Just own the night like the 4th of July"


Oh hello there! Did you think I gave up? Slunk off to my couch and my wine and my brie? Oh, well maybe I did for a bit. But I'm back. Sucking it up and getting back out there.

Today is Mother's Day (in Australia, is it in the U.S. too?). Rather than sloth away in bed (like I have been doing for the last, oh, 4 weeks or so), I got up at 7:10am and put on the Asics, grabbed the dog and went for a run! I know! What a shock (to my body!).

It was a fair bit chillier than it was last time I ran - so much so my eyes teared up and I ran half the way with tears streaming down my face. Actually, it's not that cold (maybe 11C), but it is significantly cooler than the 25C I was trying to run in a few weeks back. It was very nice once I'd warmed up.

I couldn't run the whole way (I set the app to run 5km) - I had to walk up the steeper hills, but I "ran" 5km! I ran it at a slow 8.49min/km, but I figured I was not there to beat any records. I was actually there well first, because I was overdue for a run, but second, because my dear friend Jodie has been doing the C25K program, and ran 4km in the Mother's Day Classic! Go Jo!!

And I've been reading another book: Running Pink by Deborah de Williams. She ran around Australia to raise money for breast cancer research, so after running my tiny (but significant) 5km, I donated $30 to her cause.

So Maxy and I are relaxing now. I hope I'm back on track and we might even see how much damage I've done on Wednesday weigh-in...

"Cause baby you're a firework, c'mon show 'em what your worth, make 'em go oh oh oh, as you shoot across the sky"

Weigh-in Wednesday

Oh. It's Wednesday again - already?

Probably just as well it's a weigh-in day, otherwise I would have nothing to post about and the blog comes dangerously close to being the most boring "get fit" blog ever, because no getting fit has been happening. I feel like I need to go to confession: "Father, it has been two weeks since my last run..." That's the old Catholic guilt trip coming out.

I don't know why I'm in a running funk. I just haven't been motivated or something. Part of it is my hip, which is still tight and is in desperate need of another massage. Part of it is I haven't done much of the hamstring strengthening I'm supposed to be doing to counteract the hip thing. Part of it is I've finished C25K and need something else now - City to Surf is too far away to be real. Part of it is...I can't put my finger on it...laziness???

I'm so lazy at the moment I couldn't even be bothered to take a photo of the scales. But trust me when I say it said 74.8kg (164.9 lbs) - I'll put it up on the table to the left. Well - what do you expect if you eat whatever you feel like, drink whatever you feel like and do no exercise? But this blog is about being accountable and so up it goes.

On the plus side, overall my pants are too big for me and I need those waist tie things to hold them up!

Still need to work on the double chin though...

Stay tuned loyal readers and see if anything actually happens this week!

The good, the bad and the ugly

The good:
Lots of lovely inspiring people! Kerry running the Canberra Half Marathon this weekend! Nancy get out and about (10km runs - woot!). Jo up to week 5 in C25K (and purchasing very "profesh looking" sports bra). Kylie running with the outdoor bootcamp pack. Marcella doing 5km time trials!

Climbing Mt Durras!

The bad:
Chocolate, wine, camembert, Peking Duck.

74.0 kg - 162.8 lbs

The Ugly:
Haven't run for a week! What's wrong with me?? New week, new start.

Movin' Right Along!!

"Movin' right, footloose and fancy-free, getting there is half the fun, come share it with me!"


Today was the day! The big "20 minute milestone" of Couch to 5K (or in my case, Ease into 5K). As the app said, a few weeks ago I was counting my running in seconds, and today I ran 20 minutes without stopping. Woot!

I won't say it was "easy" - but this time around, I knew I could do it. The uphill bits were, well, uphill, but I enjoyed the flats and downhills. Took the dog (he's done the whole thing this time too - so he should be ready as well) - first stop, poo stop. Sigh. Luckily it was only in the warm-up.

I made a "special" 20 minute playlist, so I only had "good" songs. It definitely made a difference as I could focus on my tunes (instead of how tired I was).

The dog had had enough by the cool-down - he kept stopping and wanting to head back to the car. It took some encouragement to keep him going!

I felt like a "real" runner today. It was only 20 minutes and it wasn't fast, and I felt all out of alignment and a bit sore, but I did it.

I'm tired now!

Breathe...

"This time, this void, I'm making my way through the muddy minutes, the pull is in my muscle, the ache is in my bones, it's hard to be alone - breathe, breathe - it won't be long now..."


After a huge thunderstorm last night, rain all through the night, I awoke to a sparkling morning!

My teacher-friends are off on a triathlon this morning, so I was just happy to be able to be out there running.

Next run - the 20 minute milestone!!! I remember being terrified of this last time around C25K - I can't say I'm looking forward to it this time, but I know I'm going to be able to do it!! And I know I'll be happy with myself after!

It won't be long now...

Shock the Monkey...

...to life!

The circus is in town:

They have monkeys too. And makes it a bit more crowded on my running path. Don't they know it's my path, where I run?  Geez.

After a big bushwalk yesterday afternoon, my calves were feeling it. I nearly didn't get up and run, and I certainly didn't get up early. But I got up and I ran/walked. Yay me!

About the same as Saturday. Slow and steady avoids the injury and keeps running!

And loses some weight!!

76.7kg - that's 169 pounds. 

It's not much (less than a kilo), but I'll take it. I would be happy just to see those numbers trending downward.

Started up on the CSIRO diet this week, so hopefully that will make a difference. It's all science-based and the recipes are yummy and easy. Missing my carbs though! (sobs).

Met two teachers I used to work with - they completed a whole triathlon this morning. They were in the group that inspired my to get off the couch and start walking/running in the first place. The thought I was looking good. It's the Lululemon top, I'm telling you! 

"Cover me, when I run..."

Never...

"...never, never ever hide your heart!" (from the original Footloose soundtrack).

Remakes are never as good. Unless you are re-making C25K!!

This morning the sun was shining, birdies were singing (or I presume they were because I had my tunes pumping), Maxie was with me (he's a good running companion - guaranteed to get smiles from co-walkers).

You could mistake my face for the sun, it's so round and red.

I wore my Lululemon top for the first time since the Sydney Running Festival! I love it so much (and I just checked the website - it's not there anymore - ahggghhh!). I know it's winter in the US, but here in summer, this top is the bomb - it's the closest thing to not wearing a top you can get and still look decent. If I could, I would just wear a sports bra and compression tights and that would be it. But I don't need to scare the pants off everyone else, so I go for the lightest fabric and loosest fit around my belly I can find.

No - I'm not pregnant, that is carefully cultivated fat.

So, the first week of 2012 saw two run/walks!! That's a good start. Did Day 2 of Ease into 5K this morning:

Little bit further and a little bit faster - not that I'm too worried, I'm just happy to be running. And foam rolling and stretching:

Instrument of torture - looks so innocent!

Having said that, I am a bit proud - I want to put up a sign on my shirt saying "I'm only walking because I injured myself and I have to". Because aerobically, I feel pretty good. But I know I have to ease my poor old legs back into this thing gently. But it is weird to stop running after 30 seconds when you know you could go further. Gotta keep the end goal in sight!

Speaking of old things - I have to wait until 9 February before I can see the podiatrist. That's because he's so busy cutting pensioners toenails. Don't you think he'd rather analyse a running gait? (I know I would). I might have to use some of my health fund funds on a massage or two while I'm waiting.

"If you don't give your heart wings, you'll never, never, never, never fly..."

Sisters are doing it for themselves...

This is how I look when I'm running:

Or not.

It's a pretty hot here now (the weather, not my looks) and I realise I like running in winter more than summer. A bit because it's not really that cold in our winters, but mostly because I don't sweat (as much). I produce a ridiculous amount of fluid from the pores on my face and neck. 

But, I got up early(ish) today to beat the heat and the crowds. Failed on both counts - 25C and I had to negotiate the hugest crowd of pensioners on their walking outing (did you know they travelled in packs?).

So I'm re-starting Couch to 5K (except that they changed the software and it's now called Ease Into 5K - probably more what I need).

Not real fast, but I still had a sweat-fest going on. Not to mention how much of an effort it was pushing old people out of the way (just joking).

I have to say I felt MUCH better than the first outing nine months ago - so I don't think I've totally lost my fitness. Foam rolling and stretching afterwards to get the knots out of my buns of steel.

Max loved it:

All the photos of him look the same!

All jokes aside, I loved being back out there! There really is nothing like running. Even with the sweat.

Let's get it started...

Since my last post (let's see - almost a month ago) I've walked a grand total of .....zero kilometres.

Mmm. Oh sure I've actually walked from the couch to the fridge and done a bit of Christmas shopping, and even a couple of very slow, casual bushwalks. But nothing that actually raised a sweat or could be considered in any way, shape or form getting back into running.

Motivation is such a funny thing. And I'm just putting it out there because I know that many people have the same experience as me. Get all enthusiastic, get running (or zumba-ing or whatever), then something happens (injury, holiday, Christmas, all of the above) and motivation goes out the door. And the kilos pile on. Mine are scary. Are you ready?

77.3 kg

Not pretty. Neither is the body...

I put these up to be accountable to myself. If the blog disappears without warning, you will know that things aren't going well! But as the title of the blog says, it is time to put one foot in front of the other, even if it is just walking. I managed a walk today, with a couple of "wogs".

So that is the starting point. I could definitely feel major tightness in my hips. So I was good - walked, rolled (foam roller) and stretched. If I can manage this for a few times a week for a couple of weeks I might be good to go on a C25K program.

Wish me luck!!

I'm baaaccckkk!!

Well, kinda, sorta!

So this morning I got up early(ish) for my....walk. It is now 8 weeks since I saw the physio and I should be able to run, but you know, I can still feel that tight hip flexor/glute, so I did some reading . This is what I came up with:

1. Start walking. Apart from walking on our holiday, I haven't been out and about. Did you know that when walking, your body absorbs 2 times your body weight? It is a great stepping stone to get the body ready for the more intensive running. It's how I started running. My physio was adamant that it takes the body a long time to get used to the stresses of running - the muscular-skeletal system, that is, not the cardio-vascular (that is much more adaptable). Some websites recommend building up to 10-15 miles (16-24km) of pain free walking before attempting any running. So I'm approaching my walking the same as my running - three walks a during the week and a long walk (or bushwalk) on the weekend.
2. Re-introduce running by alternating running and walking - most websites suggest run one minute, walk three. I might even re-do Couch to 5K! I reckon it will feel weird just running! And goodness knows I've probably lost most of my aerobic fitness that I built up. But it's OK, I know it can come back. I'll have to make sure there is no pain in my hip when I run - otherwise I'm not sufficiently healed to run again.
3. One website recommended running at 25-50% of your pre-injury pace. Considering I was running at about 8 min/km that means 16-20 min/km. I can walk faster than that - can you imagine what it would look like trying to run that slow? Is it actually possible to run that slow? I'll just take it real easy - concentrate on form and not worry about pace.
4. Don't increase distance, frequency, intensity or pace of running at the same time. My physio said the injury was a classic case of "too much, too soon". So, first I'll just concentrate on building up to 5km. And then slowly (ever so slowly, with walk breaks if needs be) increase the distance. Pace will come (one day, maybe).
5. Use the foam roller after every run and then stretch. Strengthening exercises on the off days. 
6. Try to do some yoga or pilates once a week. I went to a yoga class last week and really, really enjoyed it. The instructor also does pilates and massage. I'm going to go get a really good massage too. My body will thank me later (after the pain subsides).

I am just enjoying getting out in the fresh air again. So is my dog. 

I'm "only" walking, but it's a step in the right direction!!

Hip, hip hooray...not

It's official. I'm injured.

I went to the physio on Monday as the pain in my hip flexors was not really getting any better. And sure enough, I have torn hip flexor muscles. Recommendations? Stretching (every day - so a bit more to do there), exercise bike/swimming when pain dies down (which will be soon, apparently), visit to the podiatrist to make sure I'm wearing the right shoes/orthotics as I pronate (who knew?), no running for....six to eight weeks.

WTF??? That long? Sigh. It's an "overuse" injury, which I find quite hysterical, given my mileage barely makes it to 15km a week!

In a strange twist of fate, my free Runner's World free running socks and training diary were waiting for me in the letterbox when I got home from the physio - just to tease me.

I am undeterred!! I have 3 weeks until I go on holidays (cruise to New Zealand). OK, so I won't be running around the Promenade Deck like I imagined, but dang it - I'll be in the gym on the exercise bike. Will my foam roller fit in my bag? Two weeks of cruising (and biking and swimming), then only 1-3 weeks after that I should be able to run. If I actually do keep my fitness up, maybe I won't have to start all the way back at Week 1 of Couch to 5K!!

Anyway, the physio did some ultrasound treatment and massaged my butt so hard I have the bruises to prove it! I have been using the aforementioned foam roller everyday and doing the stretches from the Hip Flexor Solutions book.  Today I got on the exercise bike - 5 minutes warm-up, 20 minutes of UNSW's 8/12 second intervals, 5 minutes cool-down - a total of 30 minutes, 17.75km, 607 calories. Not bad and I'm just as sweaty and unimpressed looking as when I run:

That's better!

Another stunning Sunday morning at Mollymook - 14 degrees and not a cloud in the sky. A slight breeze to help cool me off helped!

What I did:
"Long" run morning! Back at the beach path I did 5.17km in 40min 44 sec, with an average pace of 7.53min/km!! That' 3 minutes faster than last week, and I broke the magic mark of 8min/km! And I didn't stop - I ran the whole way!!! So happy!

How I felt:
I felt really good! Got into a good rhythm, inspired by all the other runners (and dog walkers) out and about this morning (I'm ignoring the fact that all runners were faster than me, I don't care, at least I'm off the couch).

My hip didn't bother me at all during the run, but I made sure I did all my stretches when I finished.

Playlist Highlights:
Feelin' Alright - Joe Cocker
Take Five - Dave Brubeck

Inspiration:

When I don't feel like running and feel like it's too hard and a waste of time, I remember I've entered the Sydney Running Festival and I want to be able to run all the way (only 4km, but still) and run across this amazing finishing line!! Woot!

Ouch!

Running is a stressful thing for the body.

The first week of C25K was hard work on my lungs - I thought they would burst!

I had a knee reconstruction a few years back after I tore my anterior cruciate ligament skiing. So for the first few weeks, my weak knee gave me a bit of curry.

My quad muscles needed a few weeks to get used to the whole concept of running and being used.

A year or so back I got bad plantar fasciitis from wearing thongs (flip flops, not underwear!) and standing all day teaching. Lots of ice, stretching and massage and orthotics fixed that. I felt twinges of it when I started running, but stretching it out has meant I've kept it at bay.

After I graduated from C25K and was trying to get a bit faster (I'm sooooo slow!) my calves were sore. I focussed on shortening my stride and really stretching them well after running and they seem OK now.

Now I am suffering from sore hips. I experience "sciatica" after housework regularly, but this feels like a combination of that plus my hip joint. Lifting my right foot from the accelerator to the brake is excruciating. Interestingly, it's not that sore when I'm actually running. I've Googled it (as you do), and I think it really sounds like piriformis syndrome. It's possible that is what my sciatica has been that all along.

I've found some good stretches and I'm hoping that this makes a difference.



And I'm hoping I don't continually find new and exciting ways to inflict pain on myself!!!

Start at the beginning (a very good place to start!)

I have my running "L" plates on - I'm a beginning runner. Hopefully one day, I will be able to blog I've run in half marathons or marathons and have been going for a few years. Until then, this is my journey from walker to runner!


My running journey started when I read on Facebook that a group of teachers I did Bootcamp with a couple of years ago entered their first triathlon. I found this depressing because if I had have kept up with my fitness, I could have been with them. Instead I was about 10kg heavier than when I finished bootcamp.



Then I went to the movies with a colleague I worked with last year. She had lost nearly 9kg by going to the gym and eating well and drinking less. She looked fantastic and just...glowing.

And I was watching the Dog Whisperer - and I knew I had to spend some more time exercising my dog. So we went for a walk using his methods of being "pack leader" and it was enjoyable - he wasn't pulling at the lead!



These things intersected and I knew it was "time" to get better health wise. So on March 29, 2011, I dusted of my Couch to 5K app on my iPhone that I attempted last year and started running (dog in tow!). The first week was 60 seconds of running, followed by 90 seconds of walking for a total of 20 minutes. OMG!!! That just about killed me! It was such hard work - especially the last running interval! But I did it. And I did it twice more after that.

A trip to Sydney mucked up my schedule a bit, and it was nearly a week before I got to Week 2. I would have given before, written it off, but I was determined this time. So I just picked myself up and began Week 2. And haven't looked back!



Now - don't get me wrong - it is VERY hard work. Sweaty, red-faced, out-of-breath, sore knees, sore hips, sore shins, hard work. But I was determined. When my mind whispered "You can't do this" I yelled back "I so can!!!". I imagined the skinny, fit version of me! And the dog dragged me forward! By Week 5 I was running 8 minutes (twice without stopping) and faced the dreaded "Week 5, Day 3" - 20 minutes running, no walking!! The nemesis of the C25K program! A bit daunting, but with a postive mindframe and taking it nice and slow I did it. I'm not ashamed to admit to a bit of air-punching and happy-dancing :-)
A few things helped me tremendously:

• The C25K app on my iPhone - tells you when to walk and run and records your progress and uses the GPS to track your runs.
• A rocking playlist!! Now mine might be a big different to yours, but Maniac (Michael Sembello from Flashdance), Holding Out For a Hero (Bonnie Tyler from Footloose) and Alive & Brilliant (the amazing aussie Deb Conway) really psyched me up!
• Chi Running book by Danny Dreyer - really helps to run with that nice feeling instead of that painful feeling.
• The Facebook C25K page - amazing support and encouragement from a bunch of strangers! 

So now I've "graduated" - finished the 9 week program and running 30 minutes without stopping. While I still find parts of the run (the warm up and especially the hills!) difficult, I have now experienced "runner's high"!! I have experienced the euphoria you get when you doubted yourself but overcame the doubt and achieved. I have experienced more energy and better sleep. I certainly "glow" for a few hours afterward and I'm even losing a few kilograms! And the dog loves it too!

So for anyone else out there who thinks it might be "time" to look after yourself and get healthier, I can strongly recommend the Couch to 5K program - the most important thing is to get off the couch and keep putting one foot in front of the other!