3 Minute Intervals and still alive to tell the tale....

I ran after work tonight in a beautiful 25 degree evening. Did my warm up walk and got ready for week 3. Week 3 consists of a 90 second run, 90 second walk, 3 minute run, 3 minute walk, repeat.

The first 90 second run was up a little hill but as I crested the top it was easier on the other side and I made it. Then I spent the next 90 seconds thinking that 3 minutes was going to be a really long time. Before I knew it, my new friend the nice British lady told me to run...and off I went. Just when I was thinking that I might never hear from her again, she finally came on and told me to walk. I got a 3 minute walk to recover and I have to tell you at this point I'm thinking I should turn around because I'm not even at the corner of Alderney and Heather Lane and I am halfway done of today's run. Anyway, I turn down Alderney for a change in scenery and do my walk. I was more than ready when the nice lady told me to run again, and the 90 seconds went past in no time.

During the 90 second walk my feet were getting a little sore, but before I knew it the nice lady told me that "there is no feeling like finishing a challenge and a run is no different. I want you to finish this run. I don't want you to stop. Run through the pain and you will be so glad you did."

Before I had a chance to recover from the thought that this was going to hurt, she told me to run already. Off I went, still on Alderney. It seemed like I didn't have to focus as much on my breathing today, it seemed to come a little more naturally. The Brit cuts in and I start to get excited but then she says "you are 2 minutes in, you only have 1 more minute to go." Hmmm,  I think I am feeling pretty good so I pick up the pace a little and finish that 3 minutes strong. 

"Don't stop moving now, you need to finish your 3 minute brisk walk." Clearly, the nice British lady cannot see from England that I am exactly halfway around the loop from home, only at Wilson Road, and this is most definitely going to require more than 3 minutes of walking.

So I switched over to my 80's playlist and bopped my way along all the way to the corner of Tyler and White Road. And then a really good song came on and I really felt the need to run again.  I knew I probably shouldn't, but oh well. So I took off and ran from that corner to the bottom of Lacy Anne. Enjoyed a slow saunter back up the hill and did my stretches.

So 'I Feel Good' after doing the 3 minute intervals and then running extra afterwards. Todd and Rod Porter are now influencing me into a cold beer to celebrate, so I must go!

WOW!!! Today was totally amazing!

I felt like I needed a picture to show how I feel after today's run so I did a quick search on google and this is what I found:

I didn't even know there was a national running day - must be in another country, not Canada. Of course, it's not like I've been totally tuned in to running stuff and would know, even if there was a national running day.

So today's run...I was really late getting going. I was tired this morning and it was raining so I just hung out with the kids. I was still deciding whether to move on to week 3 day 1 after Wednesday evening's rather disappointing struggle around the loop. I decided to stick with week 2 day 3 for one more time, because I really didn't think I was ready for week 3 or that I would be able to do the two 3-minute running intervals that are required. (Seeing as how Wednesday night nearly killed me). I saw this picture on google and it reminded me how I felt on Wednesday night).

Once I decided to do w2d3 again, I had to decide which shoes to wear: the new ones that really hurt my feet Wednesday night or my old ones that hurt my feet a little bit everytime I run in them. Eventually I decided it was time to go, so I got my gear on, put on my new sneakers and headed out the door.

I went my normal route today and by some stroke of luck almost all of my running intervals were on either a flat surface or a little bit of a downhill. I felt great through the first five 90-second running intervals! My legs weren't sore, my feet didn't hurt (too much- just a little discomfort under my arch but waaayyyy better then Wednesday night), and it didn't rain too much on me.

My sixth and last running interval was on the uphill stretch between Alderney Drive and The Magnolia. That one was a bit tougher and my legs started to get a little sore, but I made it to the end and bounced my way through a brisk cool-down walk to home.

I actually felt like I could have run another 90 second interval. This is the first time I have gone out and not faced sore muscles throughout the running effort. I am feeling pretty proud of myself - partly for sticking with this and mostly for doing something that is really good for me and makes me feel awesome! I am starting to see how this running thing can be addictive!!

Before I started the first running interval, I had decided that since I was repeating w2d3 I would run at my comfortable pace from the start and see if I would get worn out and have to start turtle running the rest. I think this may have helped with the muscle aches I was getting because it just felt comfortable the whole time. I really didn't have to turtle run, except maybe a little on the very last stretch up that little hill on Highway 2.

I know there are some other people with milestones in the couch to 5k program. A certain good friend (who is a little shy) completed week 1 day 3 today!

I found a website this week that has some great tips for stretching and injury prevention, and has a good beginners' running forum too. I have been following the C25k group and there are lots of other people also doing this program. It's at http://www.runnersworld.com/.

I hope you have managed to make some time for yourself and get out the door to exercise!

New Shoes!

Today was the big day! I went to the Running Room and tried on many pairs of sneakers, and after deliberating for quite some time between these and my standard choice of New Balance, I went with these beauties:

They are the Saucony Progrid Omni 9 Ladies in gigantuous size. ;-)  It was my lucky day, because they were on sale!

I was so excited to try my new sneakers I could hardly wait to get home. I ran into the house, got changed, did a few stretches from Runners World.com, strapped on my new sneakers and went out the door.

I was back one minute later because I had forgotten my sunglasses.

Anyway, off I went and started my loop in reverse tonight so I wouldn't have to finish with the big hill on White Road. The first couple of rounds of running went okay and then the sore feet kicked in. I really struggled with the third run and afterwards my feet were really sore. I seriously considered quitting at Andrew & Janah's because my feet hurt so bad. But I really wanted to finish week 2 day 3. So I kept going. By Janet's I had finished the six runs and the cool down and decided that I would stop there and beg a drive from her or call Todd to come and get me. But no one was home at the Trainor house!!! The nerve!!

So I kept on going. By the time I got home I think my feet had long since passed sore and were just numb.  I came inside, did some recovery stretches and then ate my supper. It's an hour later and I'm still eating. LOL.

I don't know what to make of the shoe situation. Now I don't know whether the struggling performance out there was from the new shoes, the reverse direction, or that I just plain sucked tonight.

I've got to figure it out before Saturday, because I need to decide whether to move on to week 3 day 1 or to do a repeat of week 2 day 3.

Anyone with any experience on new shoes have any thoughts? I went to the Running Room to get the right shoes and avoid this. I'm really disappointed at the moment.

On the brighter side, do you know how much you can eat when you are running and manage to not gain any weight????? This is crazy!! I love it!

I Was Too Excited To Wait For Tomorrow!!!

So today was supposed to be a second day off for me and I was supposed to head out tomorrow morning. But I was feeling good today, the weather was cooperating and I decided I should 'just do it'. Mostly just in case I don't want to drag my butt out of bed tomorrow morning. And since you all know me well enough by now, you now that chances were slim that I would be awake and keen to 'just do it' at 6am.

Today I did the same NHS podcast that I did Saturday, which included six 90-second runs separated by 2 minute brisk walks. I slowed everything down tonight. I am usually a fast walker, and when I have been running up until now I have been running, for the most part. But since my inner thighs were so sore after Saturday's outing I thought I would give the slow jog business a try and see if that helped my thighs to adjust to more running time during my outing. I noticed that the 90 seconds didn't seem nearly as LONG as it did Saturday. My inner thighs still got sore after the third round of running, but it wasn't until after the 5th round that they were really sore. After the 6th round I had to walk past my neighbours with the phrase 'if I stop, I won't make it home'.

My pace was slower tonight than any other outing, I think that was because of my slow jogging and slower walking. But do you know what I noticed when I was stretching afterwards??

I think I am developing muscles in the tops of my legs. Weird.

I know I'm not the only person with little aches and pains from exercising. Have you gotten out or done something yet this week? A colleague who did the 10k at the Johnny Miles yesterday (we'll call him Mark...since that's his name...*giggle*) told me that lots of people walk the 5k's at these races. So if you want a challenge but aren't up for running, why not walk a 5k? I think my first 5k will be a walk/run combination - but it's better than sitting on the couch dreaming about it and never doing anything.

Tomorrow is shoe shopping day!

And we booked our trip today. Jamaica - here we come, mon.

Gotta go - post run snack time, round 2!

It's Official, I am W2D1 of Couch to 5k

OK - so this morning I woke up at 8am and was excited to roll out the door and try running to this podcast thing for the couch to 5k (C25k for short). If you want to know about the C25k program, here's the link:

http://www.coolrunning.com/engine/2/2_3/181.shtml

I switched from the 'Sue's podcast' for week 2 to the NHS podcast for week 2. This was mostly because Sue's podcast had music like Ludacris and Kanye West and was a little outside of my musical taste. So I started the NHS podcast at my front door and off I went. I had decided to try week 2 day 1 (w2d1 for short) to see how I made out with it and assess if that's about where I'm at in this running thing.

So my outing went a little like this. First, I find it hard to know if I should wear a sweater or not with the unseasonable weather we have been having. So I wore one and set off on my 'brisk 5 minute warm-up walk' as the nice lady with the British accent told me. After this warm up this outing required 90 second runs followed by a 2 minute walk, and repeated several times. Just near the top of Tyler street the nice lady gave me a few tips on my running stride and gave me the 3 second countdown to run. The music content wasn't any kind of music I know, but it was a nice pop type and worked fine for me. So I started my first 90 second run. Do you know how long 90 seconds is???? LONG. I was wishing she would give me a time update (you know, like "15 seconds left"). Anyway, at some point which seemed to me more like two minutes than 90 seconds I stopped running. About 10 seconds later the nice lady said to stop running. I walked the 2 minutes and the nice lady said 'start running'. This time I managed the whole 90 seconds but I was definitely ready to stop running. During the 2 minute walk I had to get rid of my sweater so I dropped it on Janet's trailer so I wouldn't have to carry it the rest of the way.

'Start running!' Oh dear God, are you kidding me? Is it really time already? So as I'm running this 90 second stint I'm thinking maybe week 2 is a little advanced for me. I make it through and start my 2 minute walk. During this time the nice lady says "I know you are getting tired, but you are in the home stretch now". Oh - well this is good news, there must only be one 90 second run left.

When I start running this time, it's clear I am getting tired because during the first three stints I was actually running. In this fourth stint what I am doing can be loosely classified as a run but is probably more accurately described as a slow jog. Finally she says 'stop walking' and I am overjoyed that I have finished. During this next little walk, my muscles were so sore in my legs that I had to stop and sit down in front of the mailboxes on Wilson Road to do that yoga pose to stretch the muscles on my inner thighs. Then my butt was dirty so I imagine I looked great during my walk down the main drag of Highway 2, but at least those muscles weren't as sore anymore.

Before long my nice lady friend told me to start running and I was surprised but thought that this must be the last go around. So I ran the 90 seconds at my slow jogging crawl and enjoyed the two minute walk afterwards. And again...start running...BUT THIS IS THE LAST TIME. Thank God! Seriously, I'm not sure what kind of hell I have signed up for. I finish up the 90 seconds and do my '5 minute brisk cool down walk'. Then I am in front of the Hawco's house pushing myself up that last final hill so I play "Walk This Way" for the remaining walk home. I didn't get the exact time of my outing, but I think it was approximately 4.5km in approximately 37 minutes. I'm not really sure though.

I ran 9 minutes in total, if you can believe it. And my legs aren't actually sore anymore (although they may be tomorrow!)

So I am sticking with week 2 next outing and hopefully it will all seem a little easier. I am going out running shoe shopping this week. And I have learned a couple of more lessons:

1) Eat some little thing before you go out. When I don't eat I get this rush to my head when I first stop running and I feel like I might pass out. As long as I eat some little thing, this doesn't happen.

2) Mouth Open Bugs In. Mouth Closed Bugs Out. ;-)

If you are interested in the NHS podcasts, here is the link to the sponsoring site, but I downloaded them for free from the itunes store.

http://www.nhs.uk/Pages/HomePage.aspx

I Stink at Technology Stuff!

But, after almost a whole evening of wasted time in front of the computer, I have figured out this ipod. For three weeks I couldn't get the songs to play in the order I wanted them to. Then tonight I tried to load the NHS Couch to 5k podcast for week 2 and I couldn't play it.

After spending some quality time with google, I have figured out how to FIND the podcast on my new ipod shuffle AND....how to find my play list and put it in the order I want. I am so excited I feel like I should go running now!!!!

Since it's 10:13pm and I hate the thought of a late night run in with a bear or a pothole, I guess I'll wait until the morning.

I signed up for something!!

This works perfectly for me, for my first official round of public exercise. It's the 20 Minute Challenge, is being held on Wednesday, July 20th and is sponsored by The Running Room. There is a location in Bedford just around the corner from where I work. It's a commitment to 20 minutes of exercise, and you can walk or run, your choice. Registration is free, and you get a free hat for participating.

They encourage you to bring friends and family, so if any one wants to join me.....here's the link:

http://www.events.runningroom.com/site/?raceId=6280

Lessons I Learned This Week

Hey there! Miss me? It has been a busy week, but I have still managed to get out and exercise and I'm hoping you have too. Even with the rain, I didn't let it keep me in. I happen to know the rain didn't stop of few of my friends from pushing themselves out the door to exercise, either!!

So, in honour of myself tonight I thought I would share a few important lessons I have learned so far about this 'learning to run' business. If you have also learned things about running, feel free to share any other lessons you have learned, so maybe I don't have to learn those ones the hard way.

THINGS I LEARNED TODAY:

1. No matter how busy you are, do NOT wait four days in between attempts at exercising. Reverse is a gear you don't want to use when trying to learn to run.

2. Even if it might seem like a good idea, going for a walk/run session two hours AFTER a massage is not a good idea. Apparently having your muscles all relaxed and stuff when you start exercising means many more aches and pains along the way.

After three weeks of exercising I haven't really had muscle pains or aches while out on the loop. Can't say that for tonight. Ouch.

3. Apparently experiencing swelling and aching of your fingers while running is quite normal. Even redness on your fingers and wrists is common. Other people are unable to make a fist while running. This doesn't mean you are going to take the big one while attempting to improve your health and fitness level out in the neighbourhood. It means you are normal, and even 'elite' runners experience this.

THINGS I HAVE LEARNED THIS WEEK:

4. Exercise makes you hungry! But you get hungry for healthier food for some reason. Instead of snacking on chips and Todd's amazing popcorn, I am snacking on blueberries and carrots.

5. Exercise actually does affect your weight, even when you are still partaking of 'not so good' choices from time to time. So after three weeks of this, I have lost 7 pounds. And the extra roll that was developing at my waist seems to be going away. Thank God.

6. Although initially exercise gives you a little more energy, when you push yourself to do more it can actually make you tired. Apparently this is not uncommon. It may mean you need to eat more to give your body more energy (and let's be clear, I never have a problem eating more).

7. It's hard to find a good music mix for this walking / running program. Remember I said in my first post that music is everything for me when it comes to exercise? I go to the beat and it can speed me up or it can slow me down.

What I am starting to find now is that this running of a couple of telephone poles and then walking is getting difficult to assess. The program that I have been loosely following is calling for more running and less walking and I am having a hard time assessing how much I am really doing. So...now that I am inching toward being ready to start a more formal program, I am jumping into the 'Couch to 5k' program. And after some research online, I have located a series of podcasts I think I can live with to get me through the rest of this training.

For those of you who don't know, a podcast is a big music file that has songs loaded on to it and indicators that tell you when to start to run and (maybe more importantly) when to stop running so that you are sure you are running for the amount of time you are supposed to, in order to get better at this running thing. You put the file on your ipod and away you go.

So after much searching, I have said a big NO to the techno podcasts and the hiphop podcast, and I have skipped past the Christian podcast (not that I don't like church music...anyone who knows me knows I actually enjoy hymns...but that's not my idea of running music). I have finally settled on Sue's hip-hop and 80's music mix Couch to 5k Podcasts.

http://www.kissmyblackass.org/podcasts/couch-to-5k/

That's the link for them, if you are also looking to try your luck at this training for a 5k routine. I can't wait for Michael Jackson week!!!

Next up I have to figure out where I am in this Couch to 5k program. I think I am past week one but I'm not sure if I am a solid week 3 yet. I am going to have to spend some time to figure that out, but I will let you know on the weekend what week I'm at.

I ran a LOT yesterday!

OK -well a lot for me might not be as much as 'a lot' for you. BUT, I ran about 40% of the time from Janet Trainor's house down Boyd, across Wilson, down Alderney, along Highway 2 (if you can imagine - I hope to God no one I know saw me as I'm sure it wasn't pretty) and all the way to Curly's. And then I somehow made it home. The 'attempting running' portion of my route is 1.76km. So if I ran the 40% that I think I ran, that would be about 0.70km. Doesn't sound like much, but it was a very intense workout for me, because I only was out for about 35 minutes, so that was a lot of running in between my 5-7 minute warmup and my 5-7 minute cooldown.

And did you know it was 30 degrees yesterday??? I found out the hard way, as I was sweating my butt off along that road trip. I forgot my sunglasses and didn't have any water. I think I might need a water bottle belt thingy. That would make it all better, if I'm going to keep this up when it gets warm.

Let me just say that mornings aren't easy. I guess I've got to either go out this evening or force my sorry self out of bed tomorrow morning. The being out on the loop isn't bad, it's the getting to the door that seems to be difficult.

I've had a suggestion to organize a group 5km event for my first official 5km and all my friends who would also like to do 5km (whether running, walking, biking, pushing the stroller, etc). I'm thinking about it. Are you free on October 1st?

Greetings and Audience Info

Do you know what else is really neat from week 1 of blogging? According to the stats from this blog, the pages have been viewed from the USA, Sweden (hello Erika!), Germany (hello!) and Russia. What I haven't said in my blog is that I live in Enfield, Nova Scotia (Canada). Just in case you would like to know where these beautiful pictures are from. ;-)

Reflections on Week One of Exercise

So, here it is, the end of my first full week of exercise (again). What's different this time? Why do I think I will keep with it? Do I feel any better? Should I keep at it or call it quits? (keep in mind I am asking this question the night before I need to pull my butt out of bed at approximately 5:45am to do the Tuesday morning portion of this activity - and if you don't remember how much I like mornings, see last week's posts).

OK- let's answer some of these questions.

1) What's different this time?

The threat of having to appear in a bathing suit on a beach in front of people I know. Sort of. Enough to know I don't want to be this size when I do it. The challenge of doing something that requires some kind of physical endurance in my big birthday year is also motivating for me.

2) Why do I think I will keep with it?

Because it's about more than that. I need to take better care of my health for myself and my kids. I know a man who passed away on Saturday at 50 from a sudden and unexpected massive heart attack. I don't know if exercise and eating better will help, but I am game to try it. Within reason.

3) Do I feel any better?

I do actually. On the days I have exercised I seem to have more energy and be happier than usual. And I think I have more energy on the non-exercising days too.

4) Should I keep at it or call it quits?

Hmmmmmmmmm....even with the impending dread of dragging myself out of bed tomorrow, I definitely need to keep at it.

Plan for this week: 30 minutes Tuesday and Thursday, trying to run more telephone poles each time. On Saturday, an 8 km trek is called for to build endurance. That one is going to be tough to fit in, but I will see what I can do.

What are you going to do?

New this week: I am really going to focus on improving my diet. Not just at lunchtime, but for the other meals in the day too. Todd has graciously offered to make me a healthy breakfast. ;-) I am also considering the need for a pedometer. And a new playlist for my ipod.

Don't forget - if you are starting this exercise and fitness thing too, I think you can post on my blog with me. I need to figure out how to do that from a technological perspective, but I should have that figured out by July so start thinking about your ideas and let me know!

Saturday's Outing

I was still at the park on Saturday and woke up with enough energy to walk out the door with my rainjacket and peer in Michelle's window to see if she would join me on my 'big' outing for the week. Sure enough, she was determined to come with me.

We headed off in the reverse direction of yesterday's walk. For those who are familiar with the park, this means walking up the very long and steep hill that is the road out of the park. I didn't know it is exactly 1 kilometer from the trailer to the main road via the steep hill. It has also been so long since I walked up that hill that I forgot what an expedition it is (the last time I walked up it was about three winters ago on a day of coasting when we drank beer while walking up the hill and then coasted all the way down. Ironically I did that with Michelle too). About halfway up the hill my legs started to burn, and by three-quarters of the way I suggested to Michelle that we should pretend we were dancing and then it would seem like fun. You can guess her response to that suggestion.

When we cleared the top pond and started around it and out to the road, suddenly walking seemed very easy, seeing as how we were now on relatively flat terrain.

When we got to the main road, we turned right and walked approximately 2 kilometers to the Lairg Road. I was cold and my ears hurt - June 4th and I was wishing for earmuffs.  I'm not sure I would have gone all the way to the Lairg Road but I didn't want to appear to be a less than totally fit person while walking with Michelle. ;-) Once we turned around, I suggested we be brave and start running for a telephone pole's distance. First we had to establish some ground rules:

a) no laughing
b) if you hear a car stop running immediately and pretend you were walking all along
c) no stories out of school
d) if the other person drops to the ground, flag down the first car, tell them they were hit by lightning and call 911 right away.

So off we went for our first telephone pole. A car came so we had to stop about 3/4 of the way along. A telephone pole break of walking and then we ran again, even making up that extra 1/4 telephone pole. Then we had to just walk a few minutes because it was uphill and I think there is a law against running uphill when you start to run. After two more telephone poles we started to think this running thing isn't as hard as you might think. A total of seven telephone poles running, offset by walking and assessing the odd noise that seemed to jump out behind us by the lake and then we were at the entrance road. It was a quick walk in as it is downhill most of the way, and we had to build speed for that last steep uphill trek. It is amazing how energetic you can feel at the end of a 6km walk/run. I danced most of the way downhill while Michelle rolled her eyes at me and watched to make sure no one could see her walking with this lunatic.

We arrived at the camp in good condition and had coffee with Mum while trying to recover our wits. After the coffee and cold water, I measured the distance on this one and it was 6km in length, took about 1 hour 10 minutes. And don't forget the steep uphill part should count as triple time.

Believe it or not, I used the push mower to mow the grass around the trailer Saturday afternoon, with help from Michelle, Wayne and Todd. It became a group effort by the end of it. I never exert that much energy in one day.

Next post: Reflections on Week One of Exercise

The trail through LORDA Park

It's raining again...at 7am this morning, so  went back to sleep and got up at 8:30 instead to go for my walk/run. Since I am at the trailer, I walked over to say good morning to Mum and then left for my exploration. First I warmed up by walking the trails by the river, it was pretty and wet, and I likely looked like a lunatic hoofing it along to the beat of my ipod to all the fishermen at the park.

It was pretty along by the river:

After I warmed up down by the river, which likely was about 1km or so of walking, I hitched a ride up to the main road with my dad who dropped me off with these words of fatherly advice: "Be Careful". As I am about to hop out of the truck I pause for a minute and say, "Umm, what am I being careful of? Bears, coyotes, crazy people?"

"Oh, he says - crazy drivers." LOL

So I ran one telephone pole and walked one telephone pole past the lake and to the other driveway. Here's a picture of the lake and John and Crystal's new house way in the distance:

When I made it the 1km along the main road running and walking 50/50, I turned into the driveway and started back in through the woods. It was a pretty day, and the territory is pretty hilly through there. Up a hill, down a hill, up a hill, then the big hill down. After about 2 more km I get within sight of 'home', the trailer (with Michelle and Wayne's trailer beside us).

Since I still had some energy left, I decided to go all the way down the big hill, around the big loop and take the tough hill back to the trailer. My pact was pretty quick as I danced along to Pink feeling like I had a lot of attitude, walking through the country ready to outrun any beast I saw. LOL. Then, just as I hit the big hill to the trailer, a new song came on:

Love in an Elevator

I had to laugh because an elevator would have been useful! Even an escalator at this point. Anyway, I made it to the top and finished up my outing. I'm not sure how far it was, but it took about 40 minutes. Still here tomorrow so I'll have to figure out what kind of route I can do for this long walk/ with more running that needs to be done tomorrow.

Have you been out yet?

It's Thursday!

And no, I didn't get my outing in today. I was miserable with a sore throat and couldn't swallow anything this morning, much less force myself out the door. My throat is feeling better tonight though, so I am considering a morning walk tomorrow. At a new location: the trailer. I can't map a route here. And it's raining. So we will have to see what the morning brings.