Week #5 of 6 Weeks to Drop 7

Week 5 Statistics (Ending 05/11/2018)

  • Weight (153.8 last week): 152.8 pounds
    • Lost 1.0 pound
    • Down 4.2 pounds from start
  • Body Fat % (24.1% last week): 23.7%
    • Lost 0.4%
    • Down 1.0% from start
  • BMI (24.2 last week): 24
    • Lost 0.2 points
    • Down 0.6 points from start
  • Time Spent Being Active (>= 6 hours): 8 Hours 2 Minutes 22 Seconds
    • Miles Run: 31.64 Miles
    • Number of Runs (>=4 runs a week): 5 Runs
  • Days within Calorie Goals per MFP (1200): 6 days
  • Exercise:
    • Saturday – Ran 12.54 miles in M2M Relay (1:48:38)
    • Sunday – Rest
    • Monday – 3X600 and 1.5 Mile walk (60:41); Abs (12:44)
    • Tuesday – 5K and Cool Down (43:47); Upper Body and Abs (45:00)
    • Wednesday – Morning lawn (53:36); Abs (12:11)
    • Thursday – Run and cool down (54:19); Upper Body and Abs (40:08)
    • Friday – Stroller Pushing 5K and cool down (41:18) ; Abs (11:00)
  • Notes:
    • Chugging along, beating my body to death with too much running (did not plan to run Friday)
    • Need to kick it is high gear to hit goals next Friday
  • Picture of the Week
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First run with this guy in 2 years?
  • The Week’s Workouts

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  • Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)
  • Weight: 157.0 pounds
  • Body Fat %: 24.7%
  • BMI: 24.6
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Week #4 of 6 Weeks to Drop 7

Week 4 Statistics (Ending 05/11/2018)

  • Weight (153.2 last week): 153.8 pounds
    • Gained 0.6 pounds
    • Down 3.2 pounds from start
  • Body Fat % (23.9% last week): 24.1%
    • Gained 0.2%
    • Down 0.8% from start
  • BMI (24 last week): 24.2
    • Gained 0.2 points
    • Down 0.4 points from start
  • Time Spent Being Active (>= 6 hours): 7 Hours 28 Minutes 20 Seconds
    • Miles Run: 22.1 Miles
    • Number of Runs (>=4 runs a week): 4 Runs
  • Days within Calorie Goals per MFP (1200): 6 days
  • Exercise:
    • Saturday – Rest
    • Sunday – Half Marathon #2 (2:05:49)
    • Monday – Rest
    • Tuesday – 5K and Cool Down (36:45)
    • Wednesday – Tempo 25 and Cool Down (56:20); Free Weights and Abs (44:05)
    • Thursday – 5K (28:17); CDF 5-Min Core (5:20); Upper Body (30:36); Abs (13:07); Yard Work (1:10:01)
    • Friday – CDF MMA Speed with weighed gloves (26:00); Abs (12:00)
  • Notes:
    • Being perfectly honest, I relaxed this weekend after the half marathon in Sunday. I had to rest on Saturday and Monday, so yeah…
    • I have 11+ miles to run on Saturday, so even tonight (Thursday night, as I enter this note), I don’t care what my weight is on Friday morning. I’m going to burn more than I can possibly eat on Saturday given I’ll be in the car for 12 hours doing this relay – it will be energy waffles and PB&J’s all day long
  • Picture of the Week
This is, by far, the best race photo I’ve ever had taken! I am NOT a waver, but they told me to wave so I did. So glad I did as I was told!
  • The Week’s Workouts

  • Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)
  • Weight: 157.0 pounds
  • Body Fat %: 24.7%
  • BMI: 24.6

Half Marathon #2 of 2018

It did not go well. Ha!

The weather was PERFECT, I actually was more prepared than two weeks ago, and it started out solid and strong. My paces per mile started out similar to my first half marathon of the season, and I was shaving off time through mile 3. Then mile 4 hit, and I slowed a bit, but it was still recoverable. Then I got to mile 7 and I fell apart.

I was exhausted, and honestly, I think I was just beaten down because the course going into mile #7 got boring and dreadful. Very little crowd support, a trail with no signs of life (other than water stations and other runners) for 5.5 miles. I decided right then and there that I prefer road running and that if the bulk of a race is in this particular park, that I will not do it. I knew that half of this race would be at this park, and I was hoping I could mentally get through it. I couldn’t.

The field wasn’t very competitive either. Not like it’s the job of other runners to motivate me, but I am more motivated when I’m surrounded by fast runners. People were walking early and for long stretches. My finish time, although respectable, wasn’t worthy of being in the top 21% in my division and the top 24% of women.

But, and there’s always a BUT, the weather was spectacular and the post-race party was the best I’ve ever attended. It was a great way to end the race, with a glass of sangria surrounded by friends and family!

AND….

It wasn’t my slowest half marathon pace in the last 3 years, so I can live with it (which is great because I have to live with it!).

This year’s race stats are (I did not run this last year or ever before):

  • 263/1106 Overall (22.67%)
  • 259/1090 Women (23.76%)
  • 25/120 Division (20.83%)
  • Finish Time 2:05:49 = 9:37 Avg Pace

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Half-Way Done – 6 Weeks to Drop 7!

I’m already half-way through my 6-week challenge and I’m happy with my progress. Below are my goals and my progress on each:

Goals for these 6 Weeks (actually 5.5 weeks since I weighed in on a Tuesday):

  • Finish on 05/25/2018 with a body weight loss of 7 pounds or more (minimum target weight is 150 pounds)
    • Today, I weigh 153.2 pounds, a loss so far of 3.8 pounds. I am on target and should reach that 7 pound goal
  • I am targeting a loss of 1.5% or more of body fat as reported on my scale
    • Today, my body fat percentage was 23.9%, so a loss so far of 0.8%. I am on target and should reach my goal of losing 1.5% body fat
  • I want to see major changes in my physique since I’ve been there before and know I can look a lot better
    • Already seeing progress, which is encouraging
    • My abs are coming back!
    • My shoulders have popped – they’re always the first thing to shape up
    • For my photos, I chose the absolutely most unflattering pants in my closet – which was not smart but does let you see the progress better
    • See progress photos below
  • Complete 6+ hours a week of dedicated exercise
    • Not a problem AT ALL!
  • Run 4 times a week at minimum (following my trusty 6-week half marathon training plan)
    • Exceeding this goal! 13 runs in 3 weeks so far
  • Lift or do weight training at least 3 days a week
    • Exceeding this goal! I’ve done weight training 10 times in 3 weeks
  • Use Core De Force for strength training and additional cardio
    • Doing this consistently
  • Do abdominal work at least 4 days a week
    • Meeting this goal at 12 ab workouts in 3 weeks
  • Stay within daily net calorie goal of 1200 calories at least 6 days a week
    • Messed up one week where I stayed on target 5 days instead of 6
  • Report into My Fitness Pal daily (478 day streak already!)
    • Met – I login multiple times a day!

Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday) and Today’s Stats:

  • Starting Weight: 157.0 pounds
    • 153.2 today

  • Starting Body Fat %: 24.7%
    • 23.9% today
  • Starting BMI: 24.6
    • 24.0 today

Starting Measurements:

  • Starting Natural Waist: 29.5 inches
    • 29 inches (loss of 0.5 inches)
  • Starting Belly Button: 33 inches
    • 32.75 inches (loss of 0.25 inches)
  • Starting Hips: 37.5 inches
    • 37 inches (loss of 0.5 inches)
  • Starting Chest: 35.25 inches
    • 35 inches (loss of 0.25 inches)

The Workout Plan Versus Reality:

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Before and Mid-Way Photos

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Week #3 of 6 Weeks to Drop 7

Week 3 Statistics (Ending 05/04/2018)

  • Weight (154.8 last week): 153.2 pounds
    • Lost 1.6 pounds
    • Down 3.8 pounds from start
  • Body Fat % (24.2% last week): 23.9%
    • Lost/gained 0.3%
    • Down 0.8% from start
  • BMI (24.2 last week): xx
    • Lost/gained 0.2 points
    • Down 0.4 points from start
  • Time Spent Being Active (>= 6 hours): 6 Hours 28 Minutes 20 Seconds
    • Miles Run: 19.03 Miles
    • Number of Runs (>=4 runs a week): 5 Runs
  • Days within Calorie Goals per MFP (1200): 5 days
  • Exercise:
    • Saturday – Rest
    • Sunday – Tempo and Cool Down (46:57); Abs (10:05); Upper Body (10:49)
    • Monday – 5K and Cool Down (36:32) and Abs (13:54)
    • Tuesday – CDF MMA Speed And Speed 2.0 (51:01); Hammer Abs (12:01)
    • Wednesday – Easy run and Cool Down (35:54); free weights and abs (30:04)
    • Thursday – 5K and Cool Down (35:22); Attempt at CDF (7:23); Abs (12:34)
    • Friday – Easy run and Cool Down (43:34): Mowed Lawn (42:10)
  • Notes:
    • My eating has not been on point this week – need to get that under control
    • I looked up my stats from this past April and last year, and it turns out I ran more in this crappy weather than in last year’s nice weather. By 2.01 miles, but still!
    • Another half on Sunday – should be OK as it’s a flat flat course! Not nervous at all, but not necessarily looking forward to it
    • Back on track with weight and fat loss, actually ahead of schedule now!
  • Picture of the Week
102.0 miles in April of this year versus 99.9 miles in April 2017. What a site to see! I better out-do 102 miles in May!!!
  • The Week’s Workouts

  • Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)
  • Weight: 157.0 pounds
  • Body Fat %: 24.7%
  • BMI: 24.6

 

 

Week #2 of 6 Weeks to Drop 7

Week 2 Statistics (Ending 04/27/2018)

  • Weight (155.6 last week): 154.8 pounds
    • Lost 0.8 pounds
    • Down 2.2 pounds from start
  • Body Fat % (24.4% last week): 24.2%
    • Lost/gained 0.2%
    • Down 0.5% from start
  • BMI (24.2 last week): xx
    • Lost/gained 0.2 points
    • Down 0.4 points from start
  • Time Spent Being Active (>= 6 hours): 8 Hours 7 Minutes 34 Seconds
    • Miles Run: 24.28 Miles
    • Number of Runs (>=4 runs a week): 4 Runs
  • Days within Calorie Goals per MFP (1200): 6 days
  • Exercise:
    • Saturday – Rest
    • Sunday – Half Marathon (2:02:47)
    • Monday – Strength (32:38) and Abs (16:05)
    • Tuesday – Interval run (41:24) and walk (11:11); Abs (12:07)
    • Wednesday – Ran 5K (27:56); walked (6:45); CDF Strength (46:27); CDF 5-min Core (5:08); extra abs (7:14)
    • Thursday – CDF MMA Power (47:07); Hammer Abs (12:10)
    • Friday – Hill Training (59:16); abs (12:11); Upper body (27:08)
  • Notes:
    • Super happy with my half marathon on Sunday!
    • Great week in regards to exercise – great cross training
    • Weather has finally turned!!!
  • Picture of the Week
I love it when I get to put the first medal of the year up!
  • The Week’s Workouts:

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  • Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)
    • Weight: 157.0 pounds
    • Body Fat %: 24.7%
    • BMI: 24.6

Half Marathon #1 of 2018

Last fall, right after finishing up the Des Moines Half Marathon (my all-time half PR), I signed up for my annual first half marathon of the year because it was half price for a day. This race is usually COLD and RAINY and is always hilly! But because of the price, I figured why not – because I could always switch to the 10K if the weather was terrible (like always).

This spring has not been kind in the way of weather. I have run outside only 3-4 times in the last 6 weeks, trying to get ready for this half marathon. It just wasn’t happening, and running long runs on the treadmill is a special type of torture. So, the furthest I ran at one time in the last 6 weeks was 8.25 miles. Every other training run was on-par and ahead of last year’s training paces, but those long runs just weren’t getting done.

I really wanted to switch to the 10K, but… the weather was looking to be great. So, given I have another half in 2 weeks, I stuck it out and didn’t switch (those who know me well knew the entire time that I wouldn’t make the switch because I’m just not capable of giving in).

I went into this half knowing that I would not beat last year’s time (my PR for this particular half marathon) and would likely not beat my 2016 time, and I did not care. I was viewing it as a training run and that was all.

I’ve never gone to a half marathon so calm in my life!!! I was so relaxed and, truly, so unprepared that my husband had to remind me to take my race bib. I got to the start line without even having my music ready to go, which is just not normal for me. I crossed the start and just locked in at a 9:17 pace and ran.

About 2 miles in, my random running playlist played, “The Gambler,” by Kenny Rogers. It spoke to me, especially this part:

Every gambler knows
That the secret to survivin’
Is knowin’ what to throw away
And knowin’ what to keep
‘Cause every hand’s a winner
And every hand’s a loser
And the best that you can hope for is to die
in your sleep

You’ve got to know what to throw away, and what to keep. I went into this one knowing that it was a throw-away – it wasn’t going to be a PR for this course and I did not care. Because of that, the race became a winner!

I’m pretty happy! To start the year faster than 2016, even with all of the failed training long runs (4 of them!), is pretty encouraging. My percentages are pretty close to last year’s, and way better than in 2016, so I’m encouraged and looking forward to the rest of the season!

This year’s race stats are (2018):

  • 589/1,113 Overall (52.92%)
  • 186/492 Women (37.8%)
  • 27/76 Division (35.53%)
  • Finish Time 2:02:47 = 9:23 Avg Pace

Last year’s race stats are (2017):

  • 429/857 Overall (50.06%)
  • 128/381 Women (33.6%)
  • 18/46 Division (39.13%)
  • Finish Time 1:59:09 = 9:05 Avg Pace

2016’s race stats are (2016):

  • 489/864 Overall (56.6%)
  • 186/422 Women (44%)
  • 30/59 Division (50.8%)
  • Finish Time 2:04:18 = 9:30 Avg Pace

Week #1 of 6 Weeks to Drop 7

Week 1 Statistics (Ending 04/20/2018)

  • Weight (157.0 last week): 155.6 pounds
    • Lost 1.4 pounds
    • Down 1.4 pounds from start
  • Body Fat % (24.7% last week): 24.4%
    • Lost/gained 0.3%
    • Down 0.3% from start
  • BMI (24.6 last week): 24.4
    • Lost/gained 0.2 points
    • Down 0.2 points from start
  • Time Spent Being Active (>= 6 hours): 6 Hours 43 Minutes 07 Seconds
    • Miles Run: 22.05 Miles
    • Number of Runs (>=4 runs a week): 4 Runs
  • Days within Calorie Goals per MFP (1200): 6 days
  • Exercise:
    • Saturday – Rest
    • Sunday – Ran 4.75 miles (46:14); Walked 0.50 miles (7:26); Upper Body (12:20); Abs (12:16)
    • Monday – Ran 8.25 miles (1:20:10); CDF MMA Speed (26:16); Hammer Abs (10:33)
    • Tuesday – CDF Power Sculpt (36:19); CDF MMA Speed 2.0 (20:26); Uptown Funk Abs *2 (9:38)
    • Wednesday – Ran 4.66 miles (45:07); Walked 0.34 miles (5:28)
    • Thursday – Ran 5K (30:48); Walked 0.45 miles (7:35); Upper Body Weight Machine (13:13); Abs (10:14)
    • Friday – CDF Agility Strength (35:47); CDF 5-min Core (5:30)
  • Notes:
    • Kicked it off right – working hard!
    • Super happy with Week 1 – exceeded weight and day loss goals!
    • I forgot how hard CDF is on my ankles… OUCH.
  • Picture of the Week
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This is why I haven’t been running outside… spring forgot to arrive. I’ve run outside a total of 3 times in 4 weeks. I should have a sun tan by now but NOPE.
  • The Week’s Workouts:

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  • Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)
    • Weight: 157.0 pounds
    • Body Fat %: 24.7%
    • BMI: 24.6

Kicking Off the Big Plan – 6 Weeks to Drop 7!

I’m super excited to drop 7 pounds – it is time to get this done! Racing season is here and I don’t want to be running 13.1 miles over and over again at 157 pounds – ugh! 150 pounds will be a much more comfortable weight to carry for that kind of mileage!

Goals for these 7 Weeks (actually 6.5 weeks since I weighed in on a Tuesday):

  • Finish on 05/25/2018 with a body weight loss of 7 pounds or more (minimum target weight is 150 pounds)
  • I am targeting a loss of 1.5% or more of body fat as reported on my scale
  • I want to see major changes in my physique since I’ve been there before and know I can look a lot better
  • Complete 6+ hours a week of dedicated exercise
  • Run 4 times a week at minimum (following my trusty 6-week half marathon training plan)
  • Lift or do weight training at least 3 days a week
  • Use Core De Force for strength training and additional cardio
  • Do abdominal work at least 4 days a week
  • Stay within daily net calorie goal of 1200 calories at least 6 days a week
  • Report into My Fitness Pal daily (478 day streak already!)

Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)

  • Weight: 157.0 pounds
  • Body Fat %: 24.7%
  • BMI: 24.6

Starting Measurements:

  • Natural Waist: 29.5 inches
  • Belly Button: 33 inches
  • Hips: 37.5 inches
  • Chest: 35.25 inches

The Workout Plan:

There will be 4 runs a week, per my training plan. On days I don’t run, I will do Core De Force (CDF) for cardio and CDF for strength training. On run days, if I decide to add some weight lifting, I’ll do that with free weights or the weight machine. Any supplemented cardio will be CDF workouts because they do incorporate strength as well. Abdominal work will be done with CDF, Hammer Abs, and on my own.

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Before Photos

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Weekly Stats:

  • Week 1
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6

 

 

2018 Race Schedule

Thank God for great friends!  My best friend comes over every Sunday night for dinner and tonight, we were discussing our plan for next Sunday’s race (10K minimum or a half if the weather is great!).  That quickly led us into our weekly discussion of our 2018 race schedule and we were commenting on how we have a LONG lull between June and the fall.  She reminded me to sign up for the DSM half in October and I said, “oh, yeah, I registered for that last fall already.”

“Um, I don’t think so – they just sent out the registration email a couple of weeks ago.”

“Huh?”

A quick email search confirmed what Emily already knew – I was not registered for the IMT DSM half marathon.  Rates go up in a week.

I registered on the spot.

I’m usually way more on top of my schedule but the weather this “spring” has not been conducive to running and training.  I am not kidding – I’ve run outside only 3 times so far in this training session and last year at this time, I had a great tan already on my shoulders, face and back from running outside.

It’s been depressing.

I’m behind schedule and will likely convert next Sunday’s registered half marathon to a 10K because I have not run more than a 10K yet at one time (running more than 7 miles on the treadmill is a special kind of torture).  That race is a week earlier this year than in the past, so I really got a late start with the weather.  I’m OK with bumping down to the 10K.

I will run a half two weeks later and then another one a few weeks after that.  I need to find something to keep me motivated in the middle of summer to keep me on my 6-week training rotation through the fall and the DSM half (now that I’m registered!).

4/29 – Drake Relays ROADS Half Marathon or 10K (registered)

5/6 – Des Moines Women’s Half Marathon (registered)

5/12 – Market to Market 75-mile relay (of which I have 3 legs totaling 12+ miles) (registered)

6/2 – Dam to Dam 20K (last year EVER for this iconic road race) (registered)

9/16 – Capital Pursuit 10-mile (not registered yet)

10/21 – IMT DSM Half Marathon (registered)

My husband wants to run a race together this year and I’m looking for something fun for us to do.  It would be fun to run a 10K with him (because a 5K is over and done too quickly!) like old times!  Maybe a fun trail race… hmm…..