Run How Many Times Per Week

http://running.competitor.com/2014/08/training/running-101-how-often-should-you-run_12188
To see improvement in your running, you have to run a minimum of 3 times per week.


I was hoping I could get away with 2 and do something else on the off day. Must think.

Whoops

Until yesterday, I'd been off exercise for about a week and a half and completely not counting calories for about the same.

I was eating everything and barely moving, though I did have a couple of days with high step counts.

I'm trying to get back into everything this week. I hit my calorie goal yesterday and went to half of my cycling class. I should have stayed the whole time, but my ankle was popping. Oh well.

Onwards I go. What can you do.

I'm also going to start running again once the weather rewarms. It's been fairly nasty, wet, and chilly lately and I let my weekly runs slide. I'll be starting my couch to 5K over, though.

Reading

More research.

http://blog.myfitnesspal.com/67-science-backed-weight-loss-strategies/
http://greatist.com/move/best-gym-machines
http://greatist.com/move/running-mistakes-not-losing-weight

Saturday Motivation

Long week. I just couldn't drag myself out of bed this morning to go cycling at 7:15. I'll try again next week. I'm trying to find a way to work around exercise on Friday's. Because, well, who wants to get out of work and then exercise at the end of the week.

Over and out.

Week 4

If I went running this week it would be week 4, but I'd still be on Week 2 Day 1 of the program I'm doing because, well, I haven't been running, so I don't want to progress.

This is just a note to myself so I can keep track of where I'm at.

I might still run Friday and Sunday of this week, weather depending.

Schedule

I like my Monday cycling class way better than I like my Wednesday one, so I'm going to try the 7:15AM group cycling class on Saturdays to see if I like the style more.

Incidentally, that means I skipped cycling yesterday, and am at a tally of only one cardio session for the week.

Food is going pretty well; I'm not losing, but I'm holding steady. I've been just over my calorie count enough that the projection says I'll weigh the same in five weeks. I'll take that for now. It's progress.

Rain

I cycled 12.9 miles in last night's class, so I definitely met my goal!

It's raining today, though, so I'm not going jogging. I'm not that hard core, yet, at least.

Update: Last Week

I had sore joints last week, particularly my bad left knee, so took it extremely easy. I showed up for my Wednesday cycling class, but lasted five minutes before deciding it just was not the day for it. But I did show up. I did bring my water. I did get a bike out and adjust it.

I also skipped my Friday and Sunday runs. My knee had been bothering me a little, so I didn't want to push it. I figured the jarring nature of running would only aggravate my knee further.

I did a lot of walking this weekend, however, and now that I have comfy running shoes, I realized how uncomfortable my walking shoes are! Nooooo! I was also away this weekend, so gorged myself a bit and did not keep track of my calories. So far so good for today, but that's just so far.

Off to cycling soon, and the grocery store!

Hydrate!

This guy is great. Matt Cama. Super inspirational.

https://www.youtube.com/watch?v=sRd_0wQYcWY
This video is about how to breathe while running. Breath in through your nose and out through your mouth, either in for 4 and out for 4, or in for 2 and out for 2. Breath into your stomach using your diaphragm 
https://www.youtube.com/watch?v=mRrEVT32vh0
This video is about six ways to lose belly fat.
https://www.youtube.com/watch?v=yXToPDq9MvI
This video is ways to help you feel energized in the morning.
https://www.youtube.com/watch?v=qvoLLeAfoME&ebc=ANyPxKoLbiQgnzRagVt7r6n6NsH07K-_7NK0w3iccH7UFRDv5yTJkHk7Sas_uTdur5x9XO81TU5k1e2BW1ejzLV45MwFHJaayg
This is about how to curb binge-eating. It states that the three causes of binge-eating. The first is triggers from the senses, emotions such as loneliness, boredom, and depression. The second step of binge-eating is the urge. Step three is action, the act of binge-eating, the release of the stress and the action of giving yourself comfort. Binge-eating builds stress, and releases stress once you have done it. Binge-eating is not an identity; it is a habit. He suggests changing the habit by keeping a food journal of your binge-eating triggers, changing your physiology through breathing or exercise to keep you in a neutral state, and sipping water every 20-30 minutes, because generally you're not hungry, but dehydrated. He also recommends eating every 2-3 hours and making sure that you eat breakfast.

The videos above suggested drinking 3-4 liters of water a day for weight loss, so I did some more research on that topic.

http://www.medicaldaily.com/my-water-diet-i-tried-drink-3-liters-day-and-what-happened-277704
She felt that it cleared up her skin and helped her feel fuller, but had her running to the restroom every hour.
http://www.livestrong.com/article/254332-how-to-drink-3-liters-of-water-a-day-for-weight-loss/
3 liters of water is approximately 12 cups.

Then I started wondering what drinks other than water are hydrating.

http://www.webmd.com/parenting/features/healthy-beverages
Most liquid beverages, including water, milk, and juice, are hydrating. Also, the myth that the diuretic effect of caffeinated beverages causes them to be dehydrating has been debunked. Coffee and tea contribute to hydration. We also get water from our diet, such as from water-rich foods such as watermelon and cucumber. The page suggests adding lemon to your water if you don't like the taste of plain water. They suggest drinking 3-8 oz of water for every 20 minutes of exercise.
https://www.youtube.com/watch?v=D6k49jnW0a8&ebc=ANyPxKp78E_9xp4WgBJAWsXwWa_4ZfEAB14zlCDPn4U4JSJBdMV8lAa4-O-n3IIDYXfim0IdocM2HbqCXUU_k07l36K-iSv97w
This looked like an interesting ginger lemon detox drink.
https://www.youtube.com/watch?v=6LN2QDaQr38&ebc=ANyPxKrCQYjcu4Akpq_w-P8H-O1h3hyMv4aG__xyKPhywZP9CA9ISr5mRV5GC-kGEOoGXXKCDk3MHo4bTfKt2Am2INClDnGUPQ
This is a video about the health benefits of ginger.
http://healthyeating.sfgate.com/green-tea-good-substitute-water-10508.html
This talks about the health benefits of green tea.

Run 6 - W2/D1 - My W3/D1

Dyad 8 Mileage: 1.42/5.85 miles

My joints hurt today. The muscles around my bad left knee are feeling weak, too. I'm glad I have an extra rest day before my next run. Running on the mid-foot is hard.

I lost a pound! I weighed 224.4 lbs Sunday, spiked to 227.4 yesterday, and am down to 223.4 lbs today. I lost a pound!

Good Start!

I started my week off right this week! I made it to my Monday night cycling class! Running is definitely waking up my muscles. I felt my outer and inner thighs like never before. Felt good.

Back in October or November, four or five months ago, I asked my instructor how long it would be until I could do everything in class. She hesitantly said a month. The reality of the situation is it's four or five months later and I'm still up to speed, but I would say I did 85% to 90% of the exercises as directed today. My muscles burned, but I persevered. I think it's the running paying off in untold ways. I push myself to finish the running segments, and it's toughening me up.

Overall it's a good day. I made it to all of my engagements on time and was useful, hit my exercise goal, and I'm coming in under/at calorie budget. Good day.

Run 5 - W1/D3 Part 3

Dyad 8 Mileage: 2.24/4.43 miles

I tried my new running technique today! My research! My shins and calves hurt much less, so it's paying off. The sides of my feet hurt again, but it's farther back on the foot, towards the joint.

I felt more comfortable today. I only wimped out on one of my 1 minute run segments, not including stopping to cross the street during the two segments on either side of the halfway mark.

I'm going to move onto the next level next time.

Taking the training program at my own pace is giving me more confidence in my ability to complete it.

How to Run

I'm obsessed with research right now.

http://www.active.com/running/articles/good-running-form-for-beginners
Pay attention to bad forms like "zipper lines," "chicken wings," and "holding chips."
http://www.nerdfitness.com/blog/2011/08/22/running-properly/
Only run if you like it. Eat healthy. Eat Paleo. Do low-impact activities on your off days. Strength train. Stretching BEFORE running increases your risk of injury. Run barefoot; fancy shoes cause injuries. Running will hurt at first because you're using your muscles in new ways. Ease into running slowly. Try running up hills to improve your form; it will shorten your stride. Roads are hard on your body; run on the trails instead. Take the time to cool down properly. Keep track of your progress.
http://www.runnersworld.com/running-tips/how-many-miles-a-week-should-i-run
This includes recommendations about training regiments, and an approximation of how many miles you should be running per week based on how you plan to compete.
http://www.womenshealthmag.com/fitness/cycling-exercises
This is a do it yourself cycling routine.
https://www.youtube.com/watch?v=_J-7beA-daw
This is a video about how to do a mid-foot run. He points out that running is more like a jump, because your feet are in the air at the same time, while, when walking, one foot is always on the ground. Running with a heel strike sends a shock up the length of your body, causing discomfort in the joints upon impact.
https://www.youtube.com/watch?v=XrOgDCZ4GUo
This video demonstrates running with a heel strike versus a mid-foot run, and talks about the differences.

Run 4 - Day 3 Part 2

My feet hurt much less! Now it's just my shins that hurt! I almost started cramping in the muscles on the back of my lower leg, but I stretched well, so that's all taken care of.

I decided to repeat Day 3 because it had been 5 days since I'd run. I didn't feel prepared to move up to Day 4, and a 1.5 minute run period instead of 1. I might even do Day 3 again on Sunday. I really want to take this gradually and be successful. I don't want to rush it and injure myself.

The run went well. I didn't walk as much as I did on Sunday.

I also found the bike path! I went in one direction and made it most of my run before hitting a road. I couldn't find the path on the other side of the road so turned around. I'll have to try turning left at the start of the path instead. Running on even ground was much better than the tricky side walk I had been using. Good discovery.

http://www.runnersworld.com/injury-treatment/get-rid-of-shin-pain-with-helpcom
It doesn't sound like I have shin splints yet, but I'll have to be careful.

It's my first real pair of running shoes! I have no idea how long it's going to take me to accumulate mileage, so I'm going to keep a tally. Plus, knowing how far I've run will inspire me to keep going. Woot.

Dyad 8 Mileage: 2.18 miles

That means I've traveled approximately 8 miles in 4 hours since I started my Couch to 5K. I find this fascinating.

And now I'm all fancied up for a night out. I'm going to go enjoy myself. I may not have had the  most successful week, but I kept trying, and that's what's important. 

This Week's Exercise, an Idulgant Running Purchase, and Anxiety

I failed. I just failed.

I showed up to my Wednesday cycling class just to realize, getting there without a minute to spare, that I had forgotten my water bottle. So I went and bought some wine. BoooOOOoo...

I broke down and went to a running store to get fitted for shoes. I was just dreading my run and my achy feet. Turns out the shoes I was using were completely wrong! One hundred and twenty dollars later, I have very wide, neutral running shoes with a lot of cushioning, perfect, apparently, for the new runner. I also picked up a waist pouch so that when the weather gets warmer I have somewhere to stow my keys, ID, a bit of cash, and my phone. I feel ready to go!

I kind of want to post some selfies of me in my super cute workout gear, but I'm not sure if I want to go there or not. I know, as I lose weight, I'll post some before and after shots, but should I post pictures before then? Some fitness fashion selfies? I don't know.

I'm very excited about my new shoes. I have flat feet, and the shoes I bought on clearance somewhere pinch in at the middle. Completely wrong for my feet, or so I was told. The new ones don't feel anything like them at all! They are very cushioney and spacious. I ended up with size 9.5 Dyad 8 extra wide.

They're cute, I guess. They could be worse. But with such specific shoe needs I won't be seeing a lot of variety in my options. I also usually wear a shoe size 9, but the salesperson recommended getting a shoe with a roomier toe area for running.

This has me thinking that the foot pain I get while cycling could be caused by a similar shoe mishap. I asked if any of the salespeople had any idea on where to get cycling shoes that would fit better. None of them were sure, but suggested, if I had trouble finding wide cycling shoes in women's, to look at men's cycling shoes. The shoes are the same, I was told, but men's shoe sizes are 1.5 bigger.

That means if I was to shop in the men's department, I would be looking for size 8 shoes, extra wide.

I'm going to put this post under the label "Research and Articles" since I hit the war path and did some real-world research.

Let's talk about anxiety. When I'm anxious I binge-eat, mostly healthy food, but the calorie overload still sabotages my weight loss. I'm looking at ways to avoid binge-eating while still decreasing my anxiety. 

Some of the ideas I've come up with are:

Leaving the house. A run would be perfect for this. Plus, if I'm not in the house I have to buy whatever food I want to eat, and I'm pretty cheap about eating out. Cheap eat out food is the worst. No fast food for me! Or very rarely.

Reading, knitting, and watching television were other ideas, anything to distract myself.

Reducing my caffeine intake. This means cutting back on my huge coffee intake, and limiting caffeine after 4PM.

Calling friends or family as a distraction. Listening to music. Blogging! Doing art. Cleaning. Taking a shower if it's at night. Doing yoga. Walking. Running. Any exercise, really.

I have a lot of ideas, but I never remember all of them in the moment, and the same things don't always work as distractions for me. That's why I made a list. I'm going to try to look at the list when I'm feeling like binge-eating, something I'm sure hasn't been helping me lose weight and is surely causing my continued weight gain, and redirecting that energy.

Last weekend was really bad, food-wise. Monday was okay, but still well over my calorie count limit. I did really well Tuesday and Wednesday, but fell off the wagon again last night.

I desperately want to turn my life around. I'm not just some overweight chick who says she wants to lose weight while turning the other direction and shoveling food into her mouth. Anxiety and binge-eating are a real thing.

And I plan to beat it all. 

When to Replace Exercise Shoes

I've been using my cycling shoes since October, and I'm trying to figure out how to tell when I need to replace them.

http://www.beachbody.com/beachbodyblog/fitness/how-to-know-when-to-replace-your-workout-shoes
They suggest replacing your shoes every 6 months or 500-600 miles, whichever comes first. They also suggest how to inspect your shoe for signs of wear.
http://www.aapsm.org/replace_shoes.html
Replace every 300-500 miles or every 45-60 hours.

Breaking in Running Shoes

Some more articles below:

http://www.runnersworld.com/for-beginners-only/the-importance-of-breaking-in-new-shoes
It is important to break in new running shoes. Where them on a few runs shorter than 6 miles to break them in.
http://www.livestrong.com/article/11274-need-breaking-running-shoes/
To break in a new pair of running shoes, where them around town for a few days. They should fit well and be comfortable from the get go, and if they aren't, breaking them in won't do any good. If you have another pair of active running shoes, alternate your current shoe with the new shoe for the first week or two. If you have problems with the shoe, get another pair, but remember what issues you specifically had so that you can relate them to the salesperson and get help.

My shoes are new, and leave the outer edges of my feet achey while running. When I walk, my toes brush the front end of the shoe, giving me a bit of discomfort. Looks like I'll be wearing them around town a bit and possibly visiting a running store.....

Tuesday Run

I'm 0 for 2 this week. No Monday spin. No Tuesday run. I got caught up doing household chores, and by the time I got my running gear on it was dusk out, and I didn't feel comfortable on my route.

Gonna hit my cycling class tonight and get back on track.

I don't know if I should repeat the Couch to 5K Day 3 or go onto Day 4 when I hit the pavement again on Friday. I can't even sneak it in tomorrow, because it will be dark when I get home, too.

I can't let this derail me.

March 1st Weigh In - Holding Stable

I slept through my cycling class last night. BoooOOOooo. This week is already behind schedule.

Now I just have to get out for my run today. Just because I missed one day doesn't mean I should miss all the others!

Super Tuesday! Get out and vote! #feelthebern

I had an epiphany about my weight loss goals, and it wasn't good.

BTW, my weigh in for the first of the month is 224.2 lbs. At least I'm holding stable from last week.

Anyway. My epiphany. For the sake of ease, let's say I weight 225. My goal weight is 140 lbs. That means I need to lose 85 lbs. Half of 140 is 70 lbs. To reach my goal I need to lose more than one-third of my weight. Talk about intimidating!

I'm going to do it. I'm going to do it. I can do it. I'm going to do it.

We can do anything. I've got this.