Week 4 Day 1

Completed as promised!! So a few changes on the fly...I ran at 4.8 for every interval except the last 5 minute one I ran at 4.6. This workout was tough but cutting back to 4.6 REALLY helped me be able to complete it full out. I realized that while running, I don't really "think"...which is perfect when I have a lot of things on my mind. It gives me time to clear my head and just not think about anything...without even trying. LOVE IT!!!

Lots has happened, especially at work. Yesterday I watched a man die with no family at his bedside and another woman died on the way up from the ED to claim one of my empty beds I was assigned...her family didn't even make it to the airport before she coded for the final time. Work has been tough not only physically, but emotionally as well. I don't show it while I'm there...I knew this came with the job but when I get home all of it weighs on my mind. I'm sure I'll get used to it, working in a cardiac ICU, my days and weeks will roughly be just like this...it just sucked that it happened relatively at the same time on the same shift and was almost one of my patients.

Today's workout felt good. I swear the hardest part muscle wise is that first warmup...I cut it back to 3.8 because there's no real reason I need to warm up at 4.0...3.8 was much more comfortable on my legs so I kept my walking intervals at that and cooled down at 3.6. No sense pushing myself when I'm trying to build up stamina. My settings are right in line with the bpm with the music...sometimes I feel like I'm going faster than the music. This workout also didn't give much time to recover as far as the walking intervals...after a 3 min run, 90 seconds later I'm running another 5 minute interval! Killer!!!

Oh the most annoying part about tonight was that there was some guy on the "window" treadmill and I had to start out on the squeaky one. After the first running interval, he was off the window treadmill so I switched....therefore ruining any chance of tracking my time and/or distance. But on the 2nd treadmill I did 1.5 miles in 20 minutes...so I'm not sure how that stacks up but I'm sure with the prolonged running times, it's getting better each week regardless. So I probably did 2.5 miles in 30 minutes but I can't recall the stats from the first treadmill...and that was the warmup and 1st 5 minute interval, I think?

Well, hopefully this one tired me out enough to give me a good nights' rest. I work another 12hr shift tomorrow from 7a-7p but have to be up at 5:30am just to get there on time.

BTW, my diet still sucks. I'm at 179 after 3 freakin' weeks of this crap. If it doesn't budge after this week, I'm going to have to do some serious meal planning. Good thing about where I work they post nutritional information and the menu in advance...this way if I do have to eat in the cafeteria, at least I'll know what I'm really eating. =/

Week 4 preparation

29 minutes from 129 to 140 BPM

BPM CHART
5-minute warmup @ 129 BPM
3 minutes @ 140 BPM
90 seconds @ 130 BPM
5 minutes @ 140 BPM
2 minutes 30 seconds @ 130 BPM
3 minutes @ 140 BPM
90 seconds @ 130 BPM
5 minutes @ 140 BPM
Two minute cooldown @ 130 BPM

PLAYLIST:
01. Stan Kolev - Obsession (Original Mix)
02. Aldrin & Akien - Maybe Tomorrow (Original Mix)
03. Peter McCowan - Energiss
04. Yotopia - New Born (Original Mix)
05. Greenspace - Strength in Love (original Mix)
06. Starkillers - Diskoteka (Kobbe & Austin Leeds Mix)

So I haven't double checked to make sure the intervals are correct, but hopefully they are. UM 5 MINUTES?!?!? Crap...so much for my plan to run at 5.0 in the MIDDLE of the workout. I think at least for day 1 this week, I will stay in my comfort zone and run at 4.8. Looks like this week is going to be a real challenge but I know I can do it!! Probably not tomorrow after my 12 hour shift!! lol..but I have 12's on M, T and TH. So looks like W, F and Sun might be my days. I have some FitTv shows ready to be recorded on our DVR so I'll make sure to be doing something on my off days.

Week 3 COMPLETE!

Ok, so 2 miles in 27:46....haha a little better than D2 this week! lol. I FINALLY got a pic of the new treadmill monitor. This time I hit "cool down" and it took me down to 2.3 mph and then I stepped on the siderails with the treadmill still running and took a photo as best I could. lol. Turns out..it STILL erases most of the info...gah!! But I did 2.14 miles total. When you hit the cool down button it starts the timer over again and counts down a 3 minute cool down. How ANNOYING!!! =/ Not even worth uploading IMO. Next time I'll just keep it where I'm at and step off and take a pic with it still running at my pace. I meant to take a pic of the entire gym but I forgot again...haha.

Anyways. Week 3 is donzo!! I meant to run last night but got caught up in organizing our finances late at night. I get my first paycheck at the end of the week and I'm sooooo excited! It's only half a paycheck though since we came in the middle of a pay period but I'll take it!

Today's workout seemed a little harder. I've had a killer headache almost the whole day and finally gave in and took advil a few minutes ago. I ran at 5.0 for the first two intervals and then at 4.8 for the last three. 4.8 definitely seems like my comfort zone so I think I may start at that and kick in the 5.0 mid workout instead to change it up.

Here are Week 3's bpm and tracks:
25 minutes from 130 to 140 BPM

BPM CHART
5-minute warmup @ 130 BPM 1:45-6:45
90 seconds @ 140 BPM 6:48-8:18
90 seconds @ 130 BPM 8:18-9:54
3 minutes @ 140 BPM 9:54-12:58
3 minutes @ 130 BPM 12:58-16:00
90 seconds @ 140 BPM 16:00-17:33
90 seconds @ 130 BPM 17:34-19:08
3 minutes @ 140 BPM 22-25 19:09-22:12
22:12-25:17 *** this interval is not listed on the site but is in the mix!!! 3 minutes @ 130bpm
4-min. 10-sec. cooldown @ 130 BPM 25:17-29:26

PLAYLIST:
01. Industry - Release Me (Peter Rauhofer Reconstruction Mix)
02. Marcelo Castelli - Montevideo (Original Mix)
03. Indart, Chus & Ceballos - Buenos Beats (Iberican Vibes EP)
04. Absolute - Dance Music Programme (Pagano in Heaven Mix)
05. Rob Curtis & Anisotropic - Quicksilver (Anisotropic Remix)
06. Nat Monday - Waiting (John Creamer & Stephane K Mix)

Weird because I've been ending on running as the music fades out. I start my warmup as he is talking and the full track is 29:26. He talks for 1:45 in the beginning...So I'm actually doing like a 7 minute warmup...at the end it has extra music that I've been running to...a FULL 4 MINUTE INTERVAL!!!! haha..no WONDER I kept saying how hard that "last" interval was....lol!!! I listened the the mix on my laptop and took the info from djsteveboy.com to find out what the deal is. Basically, there is a 3 minute interval of walking that is missing from the written program...and then after that it's supposed to be a 4 minute warm down. WOOPS!! Maybe I'm the only idiot that made the mistake, but I mean...it IS confusing!! And that last track is my fave!! Work it...work work work work, work it work it...oooooh release me!!...haha it's the only thing that kept me going on my "extra" running interval. I thought that last interval was a little harsh!! But hey, I will benefit from the extra work so I'm not that upset...lol. So the end is really a 7 minute warm down since it's the same bpm.

Needless to say, I will map out Week 4 before I do it to make sure I can plan out my mph intervals. ;)

W3 D2

YEAH!!!! I finished 2 miles in 27:49...lol. I have to tell you, I was almost more comfortable running at 4.8 than walking at 4.0. I was going to go for an interval at 5.0 but I'm glad I didn't. I feel like I'm letting my body adjust to the higher overall speed and longer intervals of running. Running, I was almost relaxed and I couldn't believe how fantastic my breathing was. Except for that last interval!!!! MAN was I biting the bullet to finish it.

Still loving the music of Week 3..."ooooh release me" lol. and there's this one techno beat that I just LOVE! Really keeps me going.

I still can't figure out how to work the new treadmill. On the old one, when I pressed stop, it left my time, distance, etc up on the screen. When I stop this one (I even tried cool down first to try and make sure the info stayed up long enough for me to take a pic) it just goes back to the drawing board. =/ And the squeak is back, so I think on Saturday I'll use the treadmill next to the window (dun, dun, dunnnnnnn) lol.

One dangerous thing that happened is b/c the treadmill is off level a bit it shakes when I run and the remote popped out of it's cubby and landed on the treadmill belt!!!! I was quick enough to jump over it but wow, I could have really gotten hurt. I don't even watch the tv, so next time...that bad boy is going somewhere else! ;)

So glad I altered the days I ran this week to fit my work schedule. I only had a 4 hour abnormal assessment class today and tomorrow I work another 12 hr shift from 7a-7p. I like working out on the nights I have to be up at the crack of dawn because I sleep really well!

BTW, I still can't get my diet under control. UGH!!! It's work...first it was the cafeteria--and then I started bringing my lunch...now it's the vending machines when I get those salty/sweet cravings...and the free coffee doesn't help. I have to put like 6 packets of sugar to make it tolerable for me!!!! soooooo bad!! But I need to stay awake during these classes!!

Week 3 Day 1

Holy cow I got back on the train!! So here are the highlights of todays (tonights) workout. Two words: NEW GYM!!! I was so excited I forgot to take a picture. My new treadmill is SICK!!

I want to start out by saying that if it wasn't for my knotties, I don't think I would have been ashamed enough to work out tonight. lol,,, A lot of you have been keeping tabs on me and checking up to see how I am doing and I can not relay to you HOW MUCH I appreciate that. You guys are really keeping me going and holding me accountable--just like I asked of you! :) It's so easy to let myself down but how awful would it feel to tell you guys that I gave up. How ass backwards is THAT!?!? I need to work on my self worth.

So, I ran an interval at 5.0!! After the first round at 4.8, I felt really good and told myself that the move must have woken up some muscles I hadn't used in a long time. I'm not sure what happened tonight, but I made it through W3D1!! I had to stop once because the treadmill is new and wasn't level and was squeaking really loudly (thank goodness it was just me and the hubs in the gym..how embarrassing!!) but thankfully it wasn't my fattiness or the new shoes (which I am still in love with btw!).

On a note so motivating note, I've dropped the ball on the diet aspect. I started work last Monday and it was just so much easier to bring money and eat in the cafeteria (and drink lots of coffee with massive amounts of sugar to stay awake). So I will be chincing out and weighing in next week. I think I may be back where I started. =/ BUT, I am making progress in other areas. My legs feel a lot stronger and I used my abs A LOT moving.

I was going to work out yesterday but realized that Wednesday and Friday I work 12 hour shifts and I KNOW that getting on the treadmill would be the last thing I'd want to do after a 7a-7p shift. ugh!! So, today I had off and Thursday I just have a 4 hour class and Saturday I have no plans besides finishing week 3!!

By the way, I really enjoyed this weeks podcast...I was singing one of the songs and had it in my head for a while after the workout. Something about feel your body and up and down, up and down...lol. You'll hear what I'm talking about!

Moving Sucks!!!

So...I still haven't started week 3. In fact, after busting my ass moving this weekend (btw we finished MOVING last night-long story) I think I've literally gained 5 pounds. I hope it's from my body holding onto water due to the shock of walking up and down 3 flights of stairs for 3 days straight carrying heavy boxes. (pleasssse let it be that). I have to admit...I was a bad BAD girl this weekend...lol. Yes I ate cookout...when you're moving (and have no electricity in said new apartment yet) you eat what you can...which meant OUT for us.

The move was almost a disaster. Thank god Alan's friend showed up to help us move the heavy stuff. At 2:00 our 17' u-haul was due back and we weren't finished. They had our truck already rented out so they offered us a van to switch it out. Well turns out after we dropped the truck off and went off to lunch to wait for the van to be ready...another 14' truck had been returned and they gave that one to us. Thank GOODNESS that happened because with all the stuff we still had left, a van wasn't going to cut it. We took over two more truck loads (not packed to the max but all that the two of us could manage). I have to say that moving lets you know who your friends really are. I now remember the reason why that last time we moved, I insisted we hire movers...the movers ended up sucking but in hindsight it was way better than what happened this weekend.

We still have to move some odds and ends out of our old apartment and clean it up. Our keys are due Friday for that one. We actually had to camp out in the living room on Saturday and Sunday night because our power in the new apartment couldn't be turned on until Monday. I didn't know progress energy didn't come out on Saturdays (our lease start date) and didn't know we could have turned it on Friday. I figured usually apartments have the electric on for your convenience (in their account name until you switch it over) but didn't realize that with new construction you are basically SOL. Good thing we moved out a week early and still had our old apartment as a back up.

I also started my first nursing job on Monday. When I got home from orientation yesterday, our power was on, but the AC WASN'T WORKING. Apparently, they just throw apartment buildings together and don't make sure the AC unit is hooked up to the correct apartment. So we were cooling the apartment above us the whole freaking day. UGH!!!! Thank god I called right before the office closed and they had someone out here in like 5 minutes and they fixed it in about 15 minutes. DEF. a close call.

Needless to say, I haven't started week 3 yet...my legs, feet, back and everything else is KILLING me...but I really am hoping to complete week 3 on W/F/Sun...if at all possible. Depending on how I feel I may have to start week 3 on monday but I REALLY don't want to do that. I'm just hoping that all that moving will balance out how crappy I ate this weekend. If not, it's back to the drawing board!!! I'm not going to weigh in again until this Monday, just because I said so!! :P

W2D3-Yeah 2 miles!!!

Talk about turning it up a notch! For the 4 out of the 6 intervals of jogging, I amped it up to 4.8mph instead of 4.6mph and FINALLY went over 2 miles in 30 minutes. It felt good to jog at that speed because I didn't feel like I was plodding as much. I would have done 4.8 for all of the intervals but I was just testing the waters for one of them and decided not to push it all the way since we're moving tomorrow. It sure felt good though! Oh!! and no creepy guy at the gym today. :D

BTW, buh-bye Week 2!! I'm moving on!!! ;)