I've started this log because I'm joining the Fall '09 women's challenge.
Running is the primary driver in my quest to improve my fitness. Fewer pounds of excess fat means greater speed. And stronger muscles will lead to faster times. I'm tired of being a middle-of-the-pack, chubby runner.
I started NROL4W today. I'll be following the weight routines from the book, lifting twice a week. But I can't really adhere to the cardio recommendations at the moment since I'm deep into marathon training. On November 1st, 2009 I'll be running the NYC marathon.
Currently, I run three times a week. One run is intervals (which is essentially HIIT), one run is a temp run, and one run is long-slow-distance. I also attend spin classes two or three times a week. None of that is going to change for the next few months. I'm just adding in a couple of days of strength training.
I know that I can't expect to gain much, if any, muscle or strength while doing lots of stead-state cardio and cutting calories, but my hope is that through resistance training, I can at least maintain my current muscle mass. When the marathon is over, I may shift my focus a bit.
Short term goal:
1. Drop weight to 140 by Nov 1st.
2. Finish the marathon in 4:45.
Long term goals:
1. Get down to 130 pounds.
2. Run a half-marathon in under 2 hours.
3. Wear a size 28 in jeans. (I currently wear a 30 or 31.)
The plan:
1. Limit base calories to 1350 until desired weight is achieved. (But be sure to add calories to cover any exercise in a given day.)
2. Continue to follow FIRST training program for running.
3. Finish all stages of NROL4W.
hey jan, come over and check out my log. I am similar to you in weight (146-148), I am 5 foot 7, my measurements are a bit smaller, and I am currently in size 29 jeans with some 28's zipping but not ready for prime time.
my training schedule is also similar, my target marathon is nov 29, time goal is 4 flat to qualify for boston. I was also recently at Furman for the FIRST running camp, so I know the program you are using, it is INTENSE. there is NO WAY that I could survive on 1350 calories, even on my rest days, even in my recent 3 week diet. during this diet, I cut my running to one track workout and one 6-8 mile run (it was a 3 week period that was sandwiched between a 17 mile run and a 20 mile run that happened yesterday). even on my totally off days, I had 1700 calories. my 20 mile run was preceeded by a carb up of 3000 calories and 600 g of carbs during this past friday.
I am 13 weeks out from my marathon, and I wouldn't even consider another big calorie deficit until after I recover from my marathon. the three weeks that I did focus on dieting, I lost 5 pounds, and it had a PROFOUND affect on my speed, so I understand your quest for leanness, but it is a very tricky thing to do both things simultaneously. I think this recent brief time was successful for me because:
A. I cut my running WAY WAY back during the deficit period.
B. I kept my 2 weight workouts, but made them brief and heavy to maintain mass
C. the diet I followed ( a variation of medifast with extra protein) was REALLY high in protein, like 200 grams a day, carbs were around 100 grams a day, and they were placed before and after my workouts, primarily.
D. I did a carb loading protocol that involves sprint intervals followed by lots of carbs 24 hours prior to my recent 20 mile run.
I have now returned to my usual whole foods eating without incident.
I am glad that you will eat extra to compensate for your workouts, but I would pay close attention to how you feel, and I would add more food and ditch the diet if performance falters. If you are in a phase of your training where you don't have any long runs for a few weeks, then maybe the diet is doable, but the FIRST plan has several fast 20 mile runs around this time in the schedule, and it will be really hard to diet and be able to run the paces that are prescribed in the book.
welcome to the boards! always great to see other runners.
Since yesterday was my first strenght workout in AGES, I chose really light weights or just went with body weight in an attempt to escape DOMS as much as possible. I'm still really sore today and I expect that it will be even worse tomorrow.
Yesterday's workout was NROL4W 1a. barbell squat: 2x15, 18lbs (bodybar with the yellow tips) pushup: 2x15, used the smith machine set at about mid-thigh cable seated low row: 2x15, 40 lbs step up: 2x15, BW jackknife: 2x8, BW
Today, I skipped spin and slept in. Was up way too late last night.
Since yesterday was my first strenght workout in AGES, I chose really light weights or just went with body weight in an attempt to escape DOMS as much as possible. I'm still really sore today and I expect that it will be even worse tomorrow.
Warm bath/shower, slather on the tiger balm, cover up e.g. with pyjamas, then go to bed. Should be right as rain by morning.
DOMS from Sunday had pretty much faded out by this morning. So I hit the gym for NROL4W 1b . . .
dead lift: 2x15 @ 45lbs (I set the bar on step risers to get it to the right height) shoulder press: 2x15, @ 20lbs wide-grip lat pulldown: 1x15 @ 40 lbs; 1x15 @ 50lbs ball crunches: 1x10 @ BW; 1x15 @ BW (didn't intend to do 15 in the second set, but I was so used to counting to 15 with all the other exercises that I got carried away.) dumbbell lunge: 2x15 @ 15lbs (lunges kill me)
I went to a spin class before lifting, but I took it pretty easy. I'd rather go to spin AFTER doing weights, but that would mean getting to the gym at 5:45 and I just don't think I can manage that. So we'll see how the spin/lift combo works out on an ongoing basis. If it seems to be a problem, maybe I'll go to spin on Monday. (But I love the Wed teacher so much more than the Mon teacher!!)
As I said before, I kept things pretty light this week because I was scared of DOMS. Next week, I'll try to select my weights so that the exercises are more of a challenge.
Stopping in to say hi. Hi! I'm impressed you're gonna do the NYC marathon. Wow!
Thanks Evie! I'm sort of amazed by it myself. I only started running regularly about two and a half years ago. I remember when I had a "long" run of 4 miles planned and I was nervous about it! Distance running, like lots of other physical things, is 90% persistence and dedication. You just keep at it. And eventually, you find yourself doing things you had never imagined were possible for you.
Quote:
Originally Posted by Blubberbegone
Warm bath/shower, slather on the tiger balm, cover up e.g. with pyjamas, then go to bed. Should be right as rain by morning.
Thanks for the advice. The warm shower definitely helped. I don't have any tiger balm, but I'll pick some up. Right now, Advil seems to do the trick.
Quote:
Originally Posted by realcdn
I found that the first two workouts were the worst. Even the later stages (ie. the first A and B workouts) weren't nearly so bad.
That's definitely encouraging. Because if I was going to be this sore ALL THE TIME for the foreseeable future, I'd have a hard time willing myself to continue working on strength.
DOMS from yesterday's workout is torturing me today. My shoulders and back are only mildly sore, but it feels like my ass is trying to kill me. I used it as an excuse to skip my run this morning, but then I felt guilty about it, so I ran on the treadmill at lunchtime.
Today is a challenging day food-wise. There were donuts here in the morning, then a department-lunch featuring pizza. And tonight I'm meeting a friend for dinner. I sucessfully resisted the donuts. My solution was to just not even look at them. At lunch I had a whole bunch of (really terrible) salad and one slice of cheese pizza. Tonight, I know what I'm going to order already. And I'll have water with dinner instead of an alcoholic drink. I'm sure that my calories will be to high for the day (and I have no idea how many calories would be in my dinner anyway) but at least I'm trying to mitigate the damage as much as possible.
I would have had trouble with the donuts if I came within smelling distance of them. I could see it and walk by, but not if I smelled it. To me, they always smell better than they actually taste.
Kudos on resisting the donuts! Some evil jerk here at the office occasionally brings in a couple boxes of Krispy Kremes. That's just... evil.
And yeah, the first couple days of Stage 1 are TORTURE but afterwards, it's just normal tiredness/soreness. Amazing how fast our bodies adapt, isn't it?
It's funny, but for a gal who loves anything fried or sugary (obviously) donuts never did it for me. They actually kind of make me gag. I suppose I should be thankful for small mercies!
I had a great long run on Saturday. I kept things very slow (about an 11:00 pace) but I felt good the entire time. I run most of the Brooklyn/Queens/Manhattan part of the marathon course, with a few small changes, for a total of 18 miles.
Yesterday's workout was this: barbell squat: 2x15, 45lbs pushup: 2x15, lowest rung on the smith machine. A bit lower than last week. I really struggled to finish my second set. cable seated low row: 2x15, 45 lbs step up: 2x15, BW jackknife: 2x8, BW
And best of all, I'm not really suffering from DOMS today! I have a little bit of soreness in my upper back and chest, but mostly, I'm just fine.
Good luck in the challenge. I will definitely be following you and your runnings. I am a newbie to running and just seeing that you ran an easy 18 miles, blows my mind.
And I also work in a place that does doughnuts. Every. Freaking. Friday.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Good luck in the challenge. I will definitely be following you and your runnings. I am a newbie to running and just seeing that you ran an easy 18 miles, blows my mind.
And I also work in a place that does doughnuts. Every. Freaking. Friday.
Thanks for stopping by! Running is hard, but I find it totally rewarding. And it definitely does get easier if you stick with it. Am going to subscribe to your log so I can follow your progress. I love reading/talking to/hearing about newbie runners!
Also this reminds me that I should post a link to my running blog.
Today is a challenging day food-wise. There were donuts here in the morning, then a department-lunch featuring pizza. And tonight I'm meeting a friend for dinner. I sucessfully resisted the donuts. My solution was to just not even look at them. At lunch I had a whole bunch of (really terrible) salad and one slice of cheese pizza. Tonight, I know what I'm going to order already. And I'll have water with dinner instead of an alcoholic drink. I'm sure that my calories will be to high for the day (and I have no idea how many calories would be in my dinner anyway) but at least I'm trying to mitigate the damage as much as possible.
Yeah, whenever anyone brings something unhealthy (but oh so tempting) to work I usually tell myself I can have a treat later, e.g. peanut butter and honey toast or graham crackers with milk, something I love that's not that bad for me. Yeah, I'm adding an extra snack later, but ANYTHING is better than those donuts/amish friendship bread/cake/biscuits! lol
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