Tag Archives: c25k

Week 2

G and I are on week of the couch to 10k trainer.  This one was run for 90 seconds walk for 2 minutes.  It went very well.

My ankle is a wee bit sore now.  I don’t mean that it hurts but it is sore.  I am icing it in hopes that I won’t be sore tomorrow.

Speaking of tomorrow G and I hope to be able to do a class together at the gym.  We are thinking about doing yoga at 5:10,  R.I.P.P.E.D class at 5:30, or Zumba at 6:40.  I have not tried yoga or Zumba at this gym yet so I guess I will wait and see what G picks.

Friday after work I start physical therapy for my ankle.  I am nervous and excited to learn exercises to do to feel better as well as prevent another injury.  Friday is another run day so it is going to hopefully be a long day but it is ultimately up to how I feel and what the physical therapist recommends.

Weight: 130.1

Activity: running couch to 10k week 2 day 2 (2.15 miles)

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Weekend

Wow what a weekend.  I guess I should recap by days.

Friday I tried Body Pump class at the YMCA and wow my upper body needs a ton of work.  I am trying hard to stick with the 3 days a week of running but it is tough.

I was so sore when I woke up on Saturday I didn’t want to do anything.  I made it to the gym in the afternoon to do week 1 day 3 of the couch to 10k program.

Today is Sunday and I am still sore from the class on Friday so I went to a different class today.  This one was called R.I.P.P.E.D and it is a strength and cardio mix class.  I enjoyed it but not as much as Friday’s class.  I also caved and hit the treadmill for a mile today.

My excuse was that I was 20 minutes early for my class and had nothing better to do but we all know that was a lie lol.

Tomorrow G and I start week 2 of the couch to 10k trainer and I am so excited to see how far we can go this time.

I am learning to take things slow and steady to not over do my fitness this time I hope for no not injuries.

See ya soon,

Cindy

Friday

It is Friday and I have now been a boot wearer for 2 days.  I am getting very tired of it and can’t wait for my follow up appointment.

Today’s happy/healthy tip is:

HAVE AN ACTIVE HOLIDAY

Lazing poolside with a cocktail or two might sound like the ideal holiday when you’re stressed and need a break.  But is it really what you’re looking for?

Especially if you lead a sedentary lifestyle, your body may be crying out for activity and your brain may need more of a challenge.  An active holiday can inspire feelings of renewed health and vitality and better lifestyle choices when you return to normal life.

Consider cycling through Vietnam, camping in the wilderness or attending a health retreat with yoga and two chi.  It’s even better if you can learn a new sport or skill while you’re away.  You’ll gain a sense of achievement and new skills to take home that are better than any souvenir.

Weight: 122.8 (-1.3)

Calories: 1,566

Days left in boot: 26

Next race: Halloween Half 10k 10/28/17

Work

Now that I had my confirmation appointment with the doctor about my broken leg I told my boss what was going on.  I am now on light (boring computer stuff) for the next 4 weeks.  Ugh I miss being outside in the sunshine already.  No more 10,000 steps a day at work.  I am so frustrated and having a hard time keeping my spirits up.  It sucks watching others walk around and have fun when I am stuck in a stupid boot.  I have learned my lesson about over training so leg heal quick please.

My end table is overflowing with crap that I just don’t have the energy to deal with.  I think that I should tackle my large stack of books that need to be read first lol.

Today’s happy/healthy tip is:

BE A LIFELONG STUDENT

Intellectual activity is as important to a long and happy life as remaining physically fit and active.  Continuing to learn provides new knowledge, promotes intellectual stimulation, and increases satisfaction.  It can also boost your enjoyment of life, your self-confidence and your ability to cope with everyday challenges.
*   Take up a new hobby that requires new skills and learning.

*   Go back to school or enroll in a class: it’s never too late to continue your education with a university degree or master’s course.

*   Rather that a fictional film, watch a documentary.

Weight:  124.1 (-1.1)

Calories: 1,360

Run streak: 0 days

Days left in boot: 27 hopefully

Next race: Halloween Half 10k 10/28/17

Broken

I saw the orthopedist today finally.  Yup I have a broken Tibia and Fibula.  The doc was actually impressed that I was doing ok with the boot because with how bad it looked she wanted me on crutches.

I don’t want to be on crutches so I am glad that the boot is helping.

So the plan is 4 weeks in the boot with no running.  Then more xrays and probably some physical therapy and hopefully a return to running in 8 weeks.  I made my follow-up appointment for 4 weeks from today.

I did manage to talk her into a shorter boot because the one I had was making my knee hurt.

This one is much better to walk in.  Now I just need to walk farther in it lol.  Or I could just go to the gym and work my upper body and core like mad.

Today’s happy/healthy tip is:

STRETCH: SHOULDERS

Your shoulders can become tired through prolonged or repetitive movements, such as sitting at a desk for long periods.  This is an easy STRETCH that can be done anywhere, helping to improve posture and reduce muscle tension.

*   Stand a little away from a wall.  Place your hands on the wall and walk your feet away until your upper body is horizontal, with back and arms straight and hands still pressing on the wall.

*   Press your armpits toward the floor to feel a flexing in the shoulder joints.  Press and release a few times to extend the range of movement of the shoulders.

Weight: 125.2 (+1.5)

Calories: 1,795

Run streak: 0 days

Days left in boot: 27

Next race:  Halloween Half 10k 10/28/17

Excited

Tomorrow is my follow-up with the ankle foot specialist.  I am so anxious to know when I can start running again.  I want my me time back.  Beck at this point I would love to be able to go for a long pain free walk without a boot on.  I hope to hear good news tomorrow so say a little prayer for me please.

Today’s happy/healthy tip is:

STOP AGING WITH ANTIOXIDANTS

One of the main theories about why the body degenerates as you grow older is based on a chemical process known as oxidation.  During normal metabolism the body produces unstable molecules called free radicals, but there are other factors in the environment that also increase free-radical production.

Fortunately, you have a supply of natural antidotes called antioxidants, which mop up free radicals.  However, levels of antioxidants fall as you age, resulting in damage to cells and tissues.  By increasing your intake of antioxidants as you get older, you may be able to protect yourself from the worse effects of this process.  A wide range of chemicals in food can act as antioxidants, but among the most important are beta-carotene and the vitamins A, C, and E.  Research on people whose diets are rich in antioxidants, rather than relying on supplements, has been promising, for example in reducing the risk of Alzheimer’s disease.

Foods that are rich in antioxidants:

*   Beans: pinto, red, black, and kidney beans

*   Berries: cranberries, blueberries, and blackberries

*   Nuts: pecans, walnuts, and hazelnuts

*   Other fruits: plums, cherries, apples

*   Artichoke hearts

*   Russet potatoes

I am so ready to go to my appointment tomorrow.  I will do whatever it takes to be able to run again sooner.  I have 160 hours of vacation at work so if I need to take a month off then fine lets do it.

Weight: 123.7 (-3.7)

Calories: 1,990

Run streak: 0

Next race: Halloween Half 10k 10/28/17

Monday

Today was back at the work week.  My work buddy took today off so it was rather lonely without him.  He will be back tomorrow so it will get better.

My ankle is still rather sore and with my next race just over a month away I am getting desperate for answers.  Wednesday can’t come soon enough.  While G was at football today I dug out my knitting.

I have been working on this sock for over a year now and actually finished it today!  Now I just have to make the matching one lol.  I guess I will start it tomorrow while I am stuck in a boot and not running 😦

Today’s happy/healthy tip is:

GO TO THE THEATER

Seeing a live theater performance is an emotive and uplifting experience.  You become more involved and invested in the story and characters because you are immersed in the action on stage.  The theater is also a great way to escape the stresses of life for an evening and will give you something to look forward to.

The iconic national and international music and theater shows are great, but don’t forget the local scene.  Bars and other small, independent venues offer a fantastic way to discover new talent and tickets are often much cheaper.  You can also feel good about attending local performances because they allow you to contribute to your community’s art scene in a more direct manner.

Aside from school field trips I have only attended one play in my life and that was when K was in the school play last year.  He loved being in Spamalot and if he keeps his grades up he can audition for this years play as well.  I am going to look into plays in my area and try to see one.

Weight: 127.4 (+1.7)

Calories: 1,310

Run streak: 0 days

Next race: Halloween Half 10k 10/28/17

Lazy

Once again I spent the day doing nothing but limping around the house.  Ok we did go out for breakfast and checked out a few thrift stores but other than that nothing.

I am so anxious for my next appointment for my ankle.  I go in again on Wednesday and hopefully I will get some answers as to when I can start running again.  At this point I will be happy with walking without the boot.

Today’s happy/healthy tip is:

PLANT SPRING BULBS

There is nothing more likely to lift your spirits after a long winter than sprouted spring bulbs.  Daffodils, winter aconites, tulips, grape hyacinths, and other bulbs are among the easiest plants to grow, needing only well-defined soil and some sunshine.  Planting drifts of bulbs in a border will help to fill in the gaps and provide color before perennials and shrubs begin to grow in early spring.

If you want a colorful patio or window-ledge display, try growing bulbs in pots.  Fill with compost mixed with a handful of horticultural grit, plant the bulbs, and water.  Keep the compost moist and protect the pot from frost by wrapping in bubble wrap over winter.

Weight: 125.7 (-1.5)

Calories: 2,645

Run streak: 0 days

MRI

Today I went in for an MRI on my ankle.  I was given a CD of my scan and I checked it out when I got home.  If I am looking at it right I have a stress fracture and am done running for the season.  I hope that I am wrong.

Other than that I did nothing today.  I am searious.  I have gone less than 4,000 steps all day today.  I have sat on my depressed ads and done nothing but eat and watch tv.

So I will give you today’snappy healthy tip.

EAT MORE ALKALINE

By switching to a more plant-based diet that is high in vegetables and fruits and lower in protein, you can improve your overall health as well as having a positive impact on the environment.  Vegetables and fruits are generally classified as “alkaline” – meaning that they have an  alkalizing effect on the body’s pH balance – whereas protein-based foods such as meat, fish, and beans are classified as “acidic.”  If the body’s pH consistently registers toward the acidic end of the scale, a whole host of health problems results.  However, by simply cutting back on your protein consumption by at least 60 percent, you can greatly reduce your risk of cancer, diabetes, heart desease, and death.

Cutting back on meat consumption can have a significant impact on the environment’s health as well.  According to the nonprofit WWF (formerly the World Wildlife Fund), people in Britain need to cut their meat consumption by 75 percent to reach climate-change targets.  According to the UN Food and Agriculture Organization, meat production generates about 18 percent of the world’s greenhouse-gas emissions – more than the total for transport.

Eating more alkaline is easy to do: 

*   At mealtimes, aim for a good alkaline-acid balance.  The ratio should ideally be two parts alkaline foods to one part acidic foods.

*   Establish “meat-free” days during the week where you cook only vegetarian or vegan meals.

*   Meat quality makes a huge difference when it comes to your health and environment.  Instead of supermarket cuts that likely came from factory farms, favor vendors who sell organic, locally sourced, and sustainable meats.

Weight: 127.2 (-0.9)

Calories: 2,000 or so

Run streak: 0

Next race: Halloween Half 10k 10/28/17

Sleep

Happy first day of Fall everyone!!!

I am so glad that this week is over.  With my ankle being sore and not being able to run I am so exhausted.  I have my MRI tomorrow and my follow up on Wednesday so hopefully I will have some answers soon.

My happy healthy tip for today is:

EMBRACE THE VALUE OF SLEEP

Research has consistently shown that people who suffer from insomnia experience lower feelings of both psychological and subjective well-being, while people who sleep an average of 6-8.5 hours per night reported the best levels of psychological and subjective well-being.  They report fewer symptoms of depression and anxiety, more positive relationships with others, plus greater levels of control and purpose in their lives.

The causes of insomnia are well established; for example, coffee, smoking, or taking drugs; stress; depression; anxiety; as well as factors such as the bedroom being too hot or too noisy.  Luckily the things that you can do to improve your chances of having a good night’s sleep are also well researched.

*   Stick to a regular sleep schedule, with the same bedtime every night, and a regular relaxing routine to help you wind down.

*   Avoid late-night stimulants such as coffee (even decaffeinated), tea hot chocolate, and alcohol.  Try herbal teas, especially chamomile, or milk instead.

*   When lying in bed, don’t focus on what went wrong during the day.

*   If you can’t get to sleep after 20 minutes in bed, get up and sit quietly for a while before trying again.  Don’t watch TV or put on bright lights beacaus this will tell your brain it’s time to wake up.

*   Some resting yoga positions, such as Child’s Pose or Corpse Pose, are known to relax the body, calm the mind, and combat restlessness.  Practice for 10 minutes before going to bed.

Weight: 128.1 (+6.0)

Calories: 1,960

Run streak: 0 days

Next race: Halloween Half 10k 10/28/17