run and weight loss challenge

yesterday at lunch I crammed in a run since I was a lazy, beer drinking bum on the weekend. I think I really dehydrated myself b/c I had a headache all afternoon yesterday. luckily I have a super awesome pretty new nalgene to make up for it!



run details
route: outskirts of eastbridge
distance: 5.46M
time: ~52mins
pace: 9:36/M
calories: 613
my original plan had been to get my 6 miler done that I skipped on the weekend in favour of camping, smores, beer, hotdogs and a wedding. bad idea. I even packed my running gear and had lots of beautiful trails to run on but nope. sat on my ass. l.a.z.y. so as punishment I decided to do 6M as fast as I could at lunch, estimating that it'd take me 1hr to do. if I'd finished, it would have been a pretty fast 6M for me. I was impressed with my ability to hang on during this run. it was pretty uncomfortable. the PF issues were ok, a little tight but not too bad. need to make another physio apt and get properly discharged for that. today my legs are sore but not painful. that good kind of sore :o) I was also an idiot for running at noon, during the hottest part of the day without any water.

weight loss challenge
I joined a weight loss challenge over at www.run-denise-run.blogspot.com. since last week my percentage of weight lost is: 1.19%. pretty sure that most of that was the result of dehydration. see comments above. also pretty sure I ate at least 2 pounds of mexican at lunch. it's my achilles heel.

1/2 marathon training for this week:
M: scheduled - 35 min moderate; actual - 52 min hard
T: scheduled - 30-40 min XT; actual 60min volleyball
W: scheduled - 40 min easy; actual ?, 60min baseball >> this is the run I bailed on completely last week. keep me honest people!
R: scheduled - 30-40 min XT; actual ?
F: scheduled - 30 min easy; actual ? >> this is a new run this week.
S: scheduled - 5M easy; actual ?
S: scheduled - rest; actual - rest, I can commit to this one! ;o)

short a run but hey! extra points for extra cross-training!

I'm counting beach volleyball as cross-training. too bad if you think otherwise. it counts. tuesday night I played two games of beach for about 1 hour of cross training time. playing as setter helps b/c you have to haul ass all over that court :o)
plantar facsia was a mite bit stiff the next day and tight while running the bases last night at baseball.

this morning I made it to strength class. it was a lot of upper body stuff which is good for me since I'm weak above the waist. legs were fatigued from tuesday's class so the lunges were a bit wobbly but I got (most) of them done!

need to get a 40 min run in today so that I can stay on schedule! MC > your excitement for the 1/2 marathon is catching and your commitment is helping me to stay focused!

summary:
tuesday - strength class + beach volleyball
wednesday - softball
thursday - strength class + run

1/2 marathon commitment and training update

yesterday was the first day of official training for my half this fall. so I ran last night 'cause I'm lazy in the mornings and can't get out of bed.
scheduled run: 35 mins @ moderate effort (7-8)
actual run...
time: 30:54 mins
distance: x km
pace:
effort: 8.5 - 9
notes: was humid and sticky. didn't run until 9:30pm or so, but I'd thought I'd given dinner enough time to settle and move on. instead I ended up racing myself home as the tummy was in knots and rolling!

today I had 30-40 mins of XT scheduled and because I'm a keener, I got that out of the way early.
XT session: strength class at the gym
workout description: pyramid
exercises >
1. 10 reps lunges (ea. Leg) w/ hand weights
2. 10 squats w/ hand weights
3. 10 dead lifts w/ hand weights
4. 10 Zipper rows w/ hand weights
5. 10 Push ups
6. 10 bent over rows w/ hand weights
7. 10 calf raises w/ hand weights
8. 10 bicep curls w/ hand weights
9. 10 Tricep extensions w/ hand weights
10. 1 minute plank

Here's the pattern of exercises:
1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
1,2,3,4,5,6,7
1,2,3,4,5,6,7,8
1,2,3,4,5,6,7,8,9
1,2,3,4,5,6,7,8,9,10

I used 7.5lbs weights the whole way through. good workout since you end up doing 100 lunges on each leg! this workout is also a good one b/c it's pretty easy to do at home. all you need is one set of hand weights and some space. a mat too if you're working out on a hard surface.

I'll try and get the training schedule posted too so that you can follow along :o)