Preparation for my first 5k! Stride to Prevent Suicide 2012

Ok, I know it's been a long while since my last exercise update.  Soooo sorry about that.  I'm trying to be more consistent and jump back on the bandwagon...again!  I could rattle off a ton of lame excuses, all true but still lame...spring break, company in town, planning a birthday party, family fights the flu.  Ok, so maybe at least one of those is not so lame. ;)

Anyway, I just wanted to let all of you know that I am now training for my first 5k!  Searcy is hosting a Stride to Prevent Suicide 5k and 1 mile Fun Run/Walk.  Justin and I are going to run in honor of my brother, Matthew Austin Seabolt, who most of you know died by suicide on August 13, 2009.  If you live in this area and would like to join our team, let me know!  If you live out of town and would like to participate as a "Spirit Runner", that would be great too (It comes with a t-shirt)!  A team registration saves each individual adult $10 off the registration fee so if you're interested, get your money and registration form to me as soon as possible so I can send them all in together.  They are also having a memorial butterfly release which I'm really looking forward to watching.  Butterflies and dragonflies carry deeper personal and spiritual meaning for me now.  They comfort me when I see them because I feel a closer connection to God and Matt when one catches my eye.  My family has released butterflies in Georgia on Matt's angelversary, too, so this is another way to feel closer and more connected with them over so many miles.

Exercise Log: Week 2, Day One & Two

Day One:  rested after pulling a muscle in my hip the day before.

Day Two:  On the advice of my husband, I took it slow and just spent an hour walking on the treadmill.  40 minutes, 10 minute break, 20 minute finish.

Challenges:  Obviously, my hip.  I wasn't in pain while walking, more like uncomfortable.  It just felt like it could cramp up at any moment, ya know?

Improvements:  Doing any exercise on Day Two was an improvement from Day One.

How I feel:  Discouraged that I'm not doing my normal circuit and that I didn't lose any weight this week.  Thankfully, I didn't gain but I really hoped for more improvement.  I guess I overdid it on the Valentine's sweets and when coupled with the leg problem... :(  But I'm not giving up!  I knew when I started that this would be a long process with potential setbacks.  This is just one week amongst many and this coming week there will be much more improvement!  Until my hip is better, I will have to start paying very close attention to what I consume.

Exercise Log: Day Six and Seven

2/14/2012, Day Six:  Rest Day

2/15/2012:
Warm-up: 5 min cycle
Leg Extension: (50 lbs) 3 x 10
Hip Adduction: (50 lbs) 3 x 10
Hip Abduction: (50 lbs) 3 x 10
Leg Curl: (50 lbs) 3 x 10
Abs: (60 lbs) 100 reps
Lunges: (8 lb dumbbells) 1 x 6
Cycle: 25 min, speed approx. 11.0, distance=4.4

Challenges:  The hardest part was getting to the fitness room.  Isn't it crazy how just one rest day can make it so hard to go back the next?  I'm glad I did, though.  The next hardest thing was when I got a cramp during lunges.  I tried to keep going but it just hurt too badly and I started to get concerned that I might damage something.  I went ahead and cycled afterwards, pushing through the pain a little but didn't concern myself with improving my time or distance.  I just wanted to be able to walk out knowing that I did the drill.  I didn't "give up".  I still have the cramp even now.  It hindered my workout some tonight but didn't "kill" it.

Improvements:  I increased the weights on the leg curl.  I could probably go up again, but I won't yet.

How I feel:  Other than the cramp in my leg, I feel ok.  Not great.  Just ok.  I think much of that has to do with not working out yesterday and eating a bunch of Valentine's Day sweets.  I tried not to overdo it on desserts but between a free small milkshake at Chick-fil-a (which was shared with my darling daughter and wonderful husband) and not one, but two Valentine's Day parties, I still overdid it.  Looking forward to tomorrow's workout as it is a treadmill day.  I like treadmill day. :)

Exercise Log: Day Five

Warm-up: 5 min on Elliptical
Shoulders (standard): 20 lbs, 3 x 10
Shoulders (neutral): 20 lbs, 3 x 10
Lats: 30 lbs, 3 x 10 (will increase weight next time)
Row: 30 lbs, 3 x 10 (will increase weight next time)
Fly: 30 lbs, 3 x 10
Rear delt: 20 lbs, 3 x 10
Chest: 30 lbs, 3 x 10
Tricep: 20 lbs, 3 x 10
Bicep: 30 lbs, 3 x 10
Abs: 60 lbs, 100 reps
Elliptical: 25 min, speed @10.6 up to 11.8, distance= 4.4

Challenges:  That elliptical really kicks my tail but I did it!  The last set of shoulders (neutral) still gives me some trouble.  I'm using my back too much on the last few.  I think I've just about found the right weight for each exercise.

Improvements: Lifting more weight on lat, row, fly, and chest.  Finished elliptical at a distance of 4.4 with 3 seconds left on the clock!  Only a .1 increase from my last record but I'll take it!!  That junk is hard!

How I feel:  Woke up this morning not feeling quite as sore as I have been.  I caught myself actually climbing stairs without wincing or groaning today. :)  I think my body is starting to get used to a workout and limbering up some more.  After tonight's workout, I suspect I may very well be wincing again tomorrow but for today, I feel stronger!  (and like I could use a shower...now!) ;)

How'd you do?

Exercise Log: Day Four

I know I said today was going to be a rest day, but then I remembered what a bear Tuesday is going to be with Valentine's Day deliveries, lunch with my hubby, the kids' Valentine's Day parties, fixing supper for a friend, and Jackson's cub scout meeting.  I'm thinking it will be pretty difficult to squeak in a workout on that day.  So, it will be my rest day instead. :)

Today:
Warm-up:  5 min on treadmill, speed approx. 3.6, distance= .29
Leg curl: (40 lbs) 3 x 10  (will increase weight next time)
Hip adduction: (50 lbs) 3 x 10
Hip abduction: (50 lbs) 3 x 10
Leg extension: (50 lbs) 3 x 10
Abs: (60 lbs) 100 reps
Lunges: (holding 8 lb. dumbbells) 3 x 10
Treadmill: 25 min, distance=1.47, speed=3.5 for 1st 20 min and 3.8 for last 5 min.

Challenges:  Things went pretty well today.  Lunges are still a bit challenging but doable and getting easier with time.

Improvements:  Saw lots of improvements today.  I increased the weight by 10 lbs for hip adduction, abduction, leg extension, and abs.  I increased my speed for the 1st 20 min of cardio from 3.2 last time to 3.5 this time.  Distance increased from 1.38 to 1.47.

How I feel:  Getting increasingly sore with each passing day but that's a good thing, just more annoying than anything else.  Other than that, feeling pretty good!  Haven't been keeping track of my waist size, but it "feels" smaller. lol

Exercise Log: Day Two

1. Warm-up:  5:30 on treadmill, speed @3.4, distance= .29 miles
2. Leg curl: (40 lbs.) 3 x 10
3. Hip Adduction: (40 lbs.) 3 x 10 (will add more weight next time)
4. Hip Abduction: (40 lbs.) 3 x 10 (will add more weight next time)
5. Leg Extension: (40 lbs.) 3 x 10 (will add more weight next time)
6. Abs:  (40 lbs.) 100 reps (will add more weight next time)
7. Lunges: (holding 8 lb dumbbells) 3 x 10 each leg
8. Treadmill: 25 minutes, distance=1.38, speed for 1st 20 min=3.2, last 5 min=3.6 to 3.8 to 4.0

Exercise- Day One of Charting Progress

Before reading this, you might want to read my post "What is Healthy?" if you haven't already so you understand my philosophy and why I'm doing this.

I've been exercising for several weeks now.  Not as consistently as I'd like, but I'm working on changing that. :)  I've only lost 2 pounds so far but at least that's a start, and I'm more focused on living healthy than what the scale says.  That being said, here's today's breakdown:

What is Healthy?

I have never been in better shape than my sophomore year of high school.  I played basketball then and our coach was hard core!  We not only practiced on the court and did our fair share of running and mastering the bleachers, but we also had regular weight training...particularly in the off-season.  I mostly played on the JV team, but did get some playing time at the Varsity level too.  It's not that I was that great of an athlete.  I wasn't.  We were just a pretty young team.  (I've said before that my brother, Matt, was the athletic one in the family.  I don't think there was a sport in existence that he couldn't play...and play well.)  During the basketball season we had what was known as "Pay the Price" week.  I still have the t-shirt to prove that I survived...barely. ;)  That week was T.O.U.G.H!  There were a couple of times that I actually fell asleep at the dining room table during supper.  I remember one particular night when my face nearly fell into my mashed potatoes.  That was quite literally a lifetime ago but I was in great shape, that's for sure!