I am a runner. Running is what I love to do. However, running alone can not get me to my goals. Running alone, for me, leads to injury. All runners need to incorporate cross-training and strength training. It makes us stronger and helps prevent injuries.
So then, why the heck was I not doing it? Time, laziness, boredom, or possibly all three? When COVID-19 hit back in March, and we were told to work from home and to shelter in place, I thought I would have all the time in the world. Well, I did, and I decided to prioritize other things. Well, no more!
For me to be a stronger runner and overall in better shape, I needed to do something other than running. A few friends of mine had been working out to a boxing program, and it looked pretty fun. After 100 days of working from home, wearing a mask when out, graduations, and travel plans canceled, it would feel good to punch something.
The program is six weeks long. Joel (the trainer) leads you through 3 days of boxing training and two days of strength-building workouts with weights for a total of 5 days a week. There are no bags or people to hit; it is shadowboxing.
The boxing workouts with conditioning drills are broken up into ten rounds, 3 minutes each, and progress over the six weeks. The two days of weightlifting workouts include one day of the upper body and lower bodywork.
I am finishing up week two tomorrow, and I am sore! I can already feel the difference in my shorts. I can feel my core getting stronger, as is my running. The most important thing, it keeps me engaged, and I do not dread the workouts. I actually found something, besides running, that I like.
If you are interested in 10 Rounds, you can access on Beachbody on Demand. Beachbody on Demand (BOD) is a streaming service that provides hundreds of workouts to help people achieve their health and fitness goals. BOD can be streamed on a laptop, tablet, or smartphone. Members can also stream BOD through a TV using Apple TV, Roku, Amazon Fire TV, and Chromecast, or via the Beachbody On Demand app for iOS and Android. Apple Watch users can stream their workouts on their iPhone or iPad, and Apple Watch will project real-time heart rate and caloric burn on those screens. Take a peek.
10 Rounds for the knockout win!
A couple of weeks ago, we celebrated America’s birthday, our Independence Day. Seven years ago, July 4th was more than just America’s birthday; it became my personal Independence Day. You see, seven years ago, I started something that would significantly change my life. I became a runner.
For years, I had been envious of runners. Runners seem like happy people. I had attempted to run a few times and gave up after a week. Then I turned 40. I had some extra weight to lose, and I wanted to feel better about myself. Each year on July 3rd, my family and some friends head to Patriot Place in Foxboro, MA, for some 4th of July fireworks. Before the fireworks, Harvard Pilgrim, a health insurance company, puts on a 5K and a 10K race called Finish at the 50. Each route is different, but all runners finish up by entering Gilette Stadium ( home of the 6x Super Bowl champions, New England Patriots) and running down the field. It is a pretty neat race. As I sat and watched the runners come across the finish line, the pure joy I saw on their faces was inspiring. I wanted to experience that.
The question was, could I do this? I had tried running before and hated it. I was out of shape. I had my doubts. Then two people came to mind, my Dad and my friend Traci. You see, in 2009, my Dad was diagnosed with lung cancer. He was 57 years old and found himself having surgery to remove half his lung. Thankfully, the cancer was caught early on, and he received a second chance at life. As part of his recovery, he started walking 7 miles a day. 7 miles! The last time he had exercised that much was when he was in the Marine Corp. If he could get out there each day, I could give this running thing a try. My friend and co-worker, Traci also inspired me. In the same year, Traci was diagnosed with stage 3 ovarian cancer. Despite fighting that horrible disease, Traci still kept on running each day at lunch and rode her bike in the Pan-Mass Challenge, twice, while undergoing cancer treatments. Unfortunately, Traci lost her battle with cancer in Sept. 2011. Little did I know she would leave an everlasting impression on me. That night, I made a promise to myself that I could give this running thing another try.
I got up the next morning, laced up a pair of shoes and out the door I went. I did not have a training plan (not such a smart idea), I did not have the right shoes (I learned very quickly why I needed them), and I ran. It was the 4th of July and hot as hell. I wanted to stop. I had all these negative thoughts flooding my brain. You are too old; you are too fat, you have no business doing this. As these thoughts ran through my head, a beautiful orange and black butterfly fluttered by me. You see, butterflies are the symbol for ovarian cancer. Butterflies represent those that we have lost. Traci had made us all butterflies for our office name plaques. She had a tattoo (a fake one) on her bald head. Butterflies were her favorite. Traci was with me on this run. She was there encouraging me and cheering me on. I finished up, clocking just over 3 miles. On that hot July 4th, I had become a runner.
Now seven years later, I have done numerous 5 and 10ks, over a dozen half-marathons, multiple challenges and completed my 1st marathon. If you had asked me seven years ago if that was what I would be doing, I would have said you were nuts.
Marathon medal 
My 1st marathon
Running has transformed me from the inside out. Running has taught me so many things. These are just a few that come to mind.
- The importance of setting goals.
- How powerful it is to achieve these goals.
- How to overcome obstacles.
- It has taught me patience.
- To believe in me.
- To never give up.
- Hard work will be rewarded.
- Pushing beyond my comfort zone is necessary to grow.
Running is my therapy, my outlet, my escape. When my Mom was given the devastating diagnosis of stage 4 breast cancer and laid dying, I ran to cope. I used that time to cry my eyes out. I could fall apart without my children watching. When I have a terrible day, the first thing I want to do is lace up my shoes and hit the pavement. Running has changed me for the better. God willing, I will continue running well into my senior years.
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This week I kicked off a new training plan. I have been running for almost 7 years and it was time to try something new. I listen to Another Mother Runner, a great podcast about running. AMR designed several different training plans for purchase. Each plan includes expert, accessible coaching and fantastic support. I had heard several other runners speak highly of their heart rate training plans and decided to give it a try. My goals are to improve my overall running and fitness. In doing so, my hope is to achieve some PRs (personal records).
Heart Rate Training (“HRT”) is keeping your heart-rate, the number of times your heart beats in a minute, within a set range. The harder one works out, the higher the heart rate. The idea behind HRT is to train your aerobic system without putting stress on the rest of the body and risking injury.
How to calculate heart rate.
There are a few different ways to calculate your maximum heart rate (“MHR”). All of these require the use of a heart rate monitor. There are fitness trackers, like the FitBit Versa and the Garmin Forerunner 235 running watch, that have built-in monitors. However, a heart rate monitor with a chest strap is the most accurate. I use the Garmin Dual Heart Rate Monitor. The experts recommend that you run all out for about 15-20 mins, at race pace, and by the end, this will be your estimated MHR. Once you have this number, you multiply it by a percentage. For example, to find Zone 1 or Recovery Mode, multiply your MHR by 60%. Any number under 60% would be Zone 1. Zone 2 would be 60-70% of your MHR, Zone 3 70%-80% of your MHR, Zone 4 is 80%-90% of your MHR, and anything over 90% is in Zone 5. With HRT, Zone 2 is where you should be spending the majority of your training. Zone 3 is for tempo runs, where you are teaching your body to run for more extended periods. Zone 4 would be a 5k or 10K race pace.
Benefits of HRT
Besides keeping injuries at bay HRT helps improve one’s overall health and fitness. It teaches how to be in tune with our bodies and improve our cardiovascular health. By recovering properly with easy runs, it keeps the legs fresh and allows for the body to really push itself when it matters, like on race day.
I am excited to embark on this journey and will be writing about my progress along the way. Follow along and decide if HRT is for you.
We are a little more than a week away from May 1st. The unofficial kick off to summer, Memorial Day weekend is six weeks away. My birthday is five weeks away, but I digress! Are you where you want to be in your health and fitness goals? I know I am NOT and starting today, that is going to change.
First, I want to make it clear, I am talking more than just weight loss. I am talking about going into the summer feeling our best, physically and mentally. This means fueling our bodies with the proper food, moving our bodies daily, taking time for self-care, sleep, and surrounding ourselves with positive, uplifting people.
At the beginning of the year, I committed to all of the above. Except for running, I have not kept up with the rest, and I can feel it. I have let my strength training slide, my eating habits have been less than stellar, and I lack sleep. I am not feeling comfortable in my own skin. I do not want to head into summer feeling this way. With my training season in full swing, I need to implement some changes. I am putting this out in the universe for two reasons, one to keep me accountable and two, to see if I can entice you to join me!
In looking over the last couple of months, I have concluded there are two reasons I have let my health and fitness goals slide, discipline and not being an active participant in my online accountability group. Accountability groups are key. Here are five reasons why accountability groups work.
- The group is always available. The group is right there, on Facebook, just a click away. If you have a question, facing a struggle, or just want to clelebrate a milestone, simply clikc on the group and tell them about it. Chances are, there is someone on the other end of their phone waiting to respond.
- Third Party accountability. It is a LOT harder NOT to follow through with your goals after you have declared them in a group.
- Learn from each other. Each of us bring something new to the group. As we share share our tips on nutrition and fitness, we learn and grow in our journey to come healthy.
- Positivity. There is no room for drama in these groups. We spend time building each other up, not tearing each other down. Need I say more?
- Like minded women working toward similar goals tend to shine. I have seen it over and over again.
As you can see, there are some great benefits to belonging to an accountability group. It is time I stop the talk and walk the walk. I have been just going through the motions, and that needs to stop. I learned a long time ago, I can’t, nor do I want to do this alone. On April 29th, I am starting up an accountability group on Facebook. It is a free, private, judgment-free group. We will share our goals, struggles, our daily food and fitness logs, exchange recipes and more. The goal is to be an active participant in the group; however, if you are not entirely ready to commit, you can be added and check it out. With summer coming, I want to be as healthy, mentally and physically as I can be. I would love for you to join me. Comment below or send me a message at lifeatmyownpace@yahoo.com. Let’s do this together!
Seven weeks ago I introduced you to this guy.
On January 14th, I started the program, Transform 20. It was 20 minutes of intense exercise, 6 days a week. It was tough. It pushed me past my limits. I was sore most days. It made running a bit difficult at the beginning. However, all that hard work has paid off.
I am down 3lbs, AND 10.5 inches. I lost 2 inches around the bust, 1 inch on each arm, 1/2 inch off the waist and 3 inches off of each leg! I did this by showing up each day, eating 80/20 and plugging into my accountability group. Tomorrow the journey continues, as I continue to train for races and keep up my strength training. I am reigning in the nutrition just a little bit more, as in a month I will be back in Disney. 😉 Never doubt yourself. Put your blinders on and just get to work. You can do it! My inbox is always open if you are looking for that accountability partner. You just have to take the first step!
Oh and that running.. just this past week, my running has become stronger and faster!
