Staying Strong with Tabata Training

Half-Marathon Training, Week 2 Recap

I'm happy to report that things are finally looking up! There's no doubt in my mind that this journey will only become more difficult, but last week was testament that hard work really does pays off.

Is the small victories that count

When I got on the scale two weeks ago I was appalled at the merciless 141.8 lb weight flashing in mockery of my Holiday downfall. Just last year I was at a happy 125 lbs! It's amazing how quickly we forget the rate at which one could gain weight when going on a complete slack-off.

Today though, after a successful two week diet and exercise regiment, I showed a weight of 137.4 lbs!!! That's a 4.4 lb weight loss, the weight of a small puppy!!

Last week wasn't all fun and games...well, for the most part. I rested on Monday as per the workout schedule and was fully recharged for my Tuesday workout. I went to my 1 hr Tabata training class and did the 2-2-2 walk-run-walk thing for a total of 6 miles. Mind you, I ended up getting home at like 11:00pm. On the upside, I did sleep like a baby that night.

On Wednesday I took my favorite spinning class for 45 minutes, sneaked into a Zumba class for 25 minutes, then headed to my Vinyasa Yoga class. My instructor is amazing and stresses both the spiritual and physical aspects of the practice. By the end I was feeling refreshed, motivated, and comfortably stretched.

Since I was off from work on Thursday I went to my local gym and ran for two miles. I realized it was easier to run on the Planet Fitness treadmills than at Gold's. I wonder if  intensity varies among different treadmills, but I felt like my 2 mile run was easier compared to Tuesday's. In any case, I followed my run with a great 20 minute Tabata training workout I found online. It is similar to the one I do at Gold's gym, only shorter. The instructor's name is Jennifer DiDonato and her moves are absolutely amazing. I definitely felt the workout and will be doing it 3 x a week, specially on the weekend since it can be done anywhere, at any time.


   The Tabata Method

   1. Start with the first exercise. Do as many as you
       can for 20 seconds.
   2. Rest for 10 seconds
   3. Repeat 7 more times, (8 sets in total).
   4. After the first round, rest for 30-60 seconds and
       move on to the next exercise.

   Choice 1

   1. Alternating jack knife crunch
   2. Push up knee tuck
   3. Squats
   4. Dumbbell back row.

I use the HIIT Interval Training app on my Android and absolutely love it. It makes following this program much easier, specially when I can both work out and listen to music.

Saturday I did my 2-2-2 walk-run-walk routine which was surprisingly less painful than Tuesday's. I have a feeling that my body is slowly conditioning to endure this program. I finished up with a 20 min Tabata workout, and felt proud to be acknowledged by my surrounding gym-goers. On Sunday, after a morning of inactivity in front of the TV, I got off my lazy butt for a 3.5 mile run and another round of Tabata training.

     Choice 2


     1. V set crunch
     2. Full plank with arm raise
     3. Front press
     4. Modified squat jumps.

I am very happy to have finished off the week strong and sticking to my diet and fitness regiment. I loaded up on fruits and vegetables and limited my carb intake. I stayed within my 29 daily weight watchers points allowance and consumed very few of my flex points. In total, I earned 37 activity points for the week, not counting today's Urban Rebounding class which earns me 7 points for its high intensity.

My goal for next week is to stay on track and survive Sunday's 5 mile long run. I found that my Wednesday cardio workouts are adding to my level of endurance. I have a feeling Sunday will not be a walk in the park. At this point I'll just settle for not collapsing on that treadmill.

Out Shape and Out of Breath

Half-Marathon Training, Week 1 Recap

I just completed my first week of training and I'm literally freaking out! How can I possibly go from barely running a mile to running 13.1 miles in two and a half months? Last Monday I was eager to start my fitness program, taking my favorite Urban Rebounding class prior to my scheduled run. Since I breezed through the class as well as my 2 mile walk, I decided to start my 1 mile run at  6.5mph. After the first few minutes, I was awfully out of breath and wheezing like an eighty year old woman. Barely making it through that horrendous run, I slowed down enough to avoid embarrassing myself in the middle of the gym.

This is extremely hard when you're extremely sore

The following day I skipped my Tabata Training class and opted for Ashtanga Yoga. I figured it'd be good to relax, give my leg muscles a break, and practice my stretching and breathing. What I didn't realize was that I had picked the wrong yoga class for a beginner like myself. All the awkward bending and stretching made me well aware of how out of shape I am, and how much ground I have to cover in my fitness re-invention.

Day three presented me with a work/social event scheduling conflict. These were very common last year when I tended to put health and fitness at the bottom of my priority list. Being my proactive self, I went for my 1 mile run (which only took about 10 minutes), showered, changed and headed out to the event. I was actually very proud of myself for squeezing in workout time while steering clear of excuses.

I missed my Saturday run, making up for it on Sunday when I visited my nearby gym. I ran my scheduled miles and added some of the interval training missed on Saturday.

At this point, Homer looks like the better athlete 

I'm jump-starting week 2 with the thought that I basically don't have any room to fail. I refuse  to walk the half-marathon, so I will be completing my scheduled runs no matter what. This week, I will continue to mix my runs with gym workouts such as Urban Rebounding, Tabata Training, Vinyasa Yoga, Total Body Conditioning, Zumba, Spinning, etc. I'll also continue to stay on track with my Weight Watchers points tracking to guarantee some weight loss throughout this journey. Let's just wait and see what next week has in store for me. I'm can't wait for this fitness craze to start getting exciting.

More Magazine/Fitness Magazine Women's Half Marathon

So this is the deal. I've been saying for over two years that I want to participate on the More Magazine/Fitness Magazine Women's Half Marathon, and as you can read on my previous posts, I was proud to be making some progress with my running schedule. However, after a lazy 2 week Holiday break, I set myself back enough to fall horribly out of shape. This was made clear after I attempted to run a mile and found myself out of breath within the first five minutes. How could this have happened? Just three weeks ago I was able to run three miles without a problem. As with everything in life, things are hard to build but easy to destroy.

Charged with the new year's resolution spirit, I decided to take a leap and sign up for New York Road Runners. The membership is $40 a year which gives you access to running tips, insights, NYRR events as well as discounts on races and running products. This would hopefully give me the motivation to continue running by participating in several races throughout the year. With that, I also signed up for the More Magazine/Fitness Magazine Women's Half Marathon taking place on April 3rd. Registration was $70, so if the marathon itself doesn't motivate me, at least the money I paid will. I'm following the Fitness Magazine 8 week Half-Marathon training plan for beginners and hope that 10 weeks from now I could run the 13.1 mile course through Central Park.

I'll be starting my training this week, so wish me luck!

My Half Marathon Training Schedule

Starting Monday I will follow the 10 week running schedule from Marathon Rookie Half Marathon Training for Beginners. To avoid coming up with lame excuses or slacking off, I will be running in the morning before work. There won't be any lunches, dinners or after-work events holding me back.

Wish me luck!

10-Week Half Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	3	Rest	3	3	Rest	4	Rest	13
2	3	Rest	4	3	Rest	5	Rest	15
3	3	Rest	4	3	Rest	6	Rest	16
4	3	Rest	5	3	Rest	8	Rest	19
5	3	Rest	5	3	Rest	10	Rest	21
6	4	Rest	5	4	Rest	11	Rest	24
7	4	Rest	6	4	Rest	12	Rest	26
8	4	Rest	5	4	Rest	9	Rest	22
9	3	Rest	4	3	Rest	8	Rest	18
10	3	Rest	3	Walk 2	Rest	13.1	Rest	21.1

Running- Planning & Preparation

So you have gathered enough motivation and outlined your reasons for starting a running program. I'm sure you can't wait to hop on that treadmill or hit the pavement before your excitement runs out, but it is important to do a little planning and preparation to assess your needs, gather your resources, and define your goals.

Planning
Whether you're a beginner or a seasoned runner, there is a wealth of information online that can help you achieve your goals.  


Training programs and schedules

• Runner's World Nine-Week Half-Marathon Training Plan
• Marathon Rookie Half Marathon Training for Beginners
• Couch to 5k in 9 Weeks Running Program

Preparation
Running is one of the few sports that requires little investment. However, if you want to enhance your experience, you will find value in the following items:

Brooks Adrenaline GTS 9 

Running Shoes
Being the only equipment you will need, besides your legs, you will need to do some serious research and invest wisely. I failed to get the right shoes last year and risked a knee injury that kept me out of commission for a few months. This is the reason why I quit my running program altogether.

Before running to your nearest footlocker, take the time to read the following guide which explains pronation and its importance in choosing the proper running shoes. After reading this article, spending quite a few days at a chiropractor's office, and paying a visit to the nearest running shoe store, it was confirmed that I was an overpronator and needed to get motion control shoes. My Brooks Adrenaline have been a blessing, and I haven't had any discomfort on my knee since I got them.

Garmin Forerunner 305 GPS Receiver
With Heart Rate Monitor

Navigation
Unless you're running on a treadmill, you probably won't know for certain the number of miles you're running. I made this easier on myself by purchasing a GPS watch and heart rate monitor. After reading a number of reviews, I settled for the Garmin Forerunner 305.    This has been a great investment since I'm able to run freely around town without caring about where I'm going or for how long.

I am also able to upload all of my information into a little software called SportTracks and get a visual on my performance and route information.

But if you're not ready to make such an investment, there are some great online and mobile tools that can help you create maps and assess your routes.

• Map My Run- A great resource that enables you to map, find new runs and log your workouts. They also have a mobile application for iPhones and Android devices that allow for GPS navigation.
• Run Keeper- Track your workouts and access a community of runners. Currently have their mobile ap on my android phone.

Gear

In terms of apparel, I run with a small belt or fanny pack that holds a water bottle, my phone and keys. It is great since I don't have to worry about holding these items in my hands or leaving them behind. As I progress,   I am looking to invest in a windbreaker and other apparel.

Music
There is no better way to increase your motivation and pump up your performance than listening to great track. Whatever your music preference, get your hands on a smart phone iPod, or any other mp3 player for a better running experience.

• Find a workout station on Pandora or Slacker Radio
• Here is a list of Top 10 Running Songs of 2010
• Get some running headphones if the regular ones tend to fall out of your ear

Other Helpful Websites
These websites are excellent resources with a wealth of information that will enhance your running experience.

• http://www.runnersworld.com
• http://www.nyrr.org/
• http://www.coolrunning.com
• http://www.toprunningtips.com/

I hope you all enjoyed this guide and feel free to offer any suggestions I may have missed.

Running- Finding the Motivation

"The greatest thing you have is the 24 hours you have in front of you. The past is gone, the future is distant. Today you can succeed. Set a goal you can achieve within the next 24 hours."

I just recently had a week off from work during which I managed to do absolutely nothing. I thought that taking some responsibilities out of my schedule and becoming a full time couch potato was going to reduce the level of stress I've been under, but three days of sleeping and performing sedentary activities only led to some serious overeating and overwhelming feelings of guilt.

The year ago me would be disgusted by the sight of my sluggish life. Not only was I becoming a slob, but I was mercilessly throwing away all the work I put forth last year. Gone was the weight watchers Nazi, The gym freak, and the health nut within me. As if pushed by an invisible force, I made the unplanned decision to get off my behind and go for a run,  picking up the running shoes, GPS watch, and iPod shuffle I had purchased during my fitness craze. I felt fulfilled and extremely motivated after completing  my 3.5 miles- 2 walking, 1.5 running. My "runner's high" inspired me to check some things off my to do list, taking a huge load off my shoulders.

"Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing; it's when you had everything to do, and you've done it."- Margaret Thatcher

Realizing that being a productive member of society requires a level of motivation your bed or couch can't provide, I have decided to make running part of my daily routine. By day two, my body seemed to remember what running felt like, letting me break through my three mile goal.

I'm aware that motivation alone won't take me there, and that I need to be structured and consistent in order to be successful. However, I know that I must remember my reasons for doing this, specially during those cold winter months when I will look for every excuse to stay in bed. 

With my mind and soul in check, I am ready to start and stick to this..are you?

Halloween, The Aftermath

So it is officially November 1st, and for some reason this date has given me the courage and inspiration to make over my health and lifestyle. I'm mad at myself for even having to start over. I was in such good shape, but after a couple of bingeing episodes (I blame the Halloween candy!) I find myself a few pounds heavier- and it is showing!

Now that Halloween is behind us, I'm confident that I will  be able to stick to the healthy lifestyle I've been obsessing about, but not abiding by, this entire year.   No more couch potato days, no more overeating food I don't even love, and no more ignoring my gym, weight watchers membership, and the scale underneath my bed. I am reinventing myself this November, and hopefully a month from now- as we get closer to the new year- I won't have to make weight loss one of my new years resolutions.