My first LONG run

These words I came across today really hit home, it make me think...

I claim these words for myself.

Today I went out for my long run, I had 16km ( 9.9 miles ) in mind as last week I ran 14km ( 8.6 miles ) and have two weeks to build up to 20km, ( 12.42 miles ) in preparation for my 21km ( 13 miles ) Half Marathon on Sunday 4 September in Fulda.

When I started the run I thought to myself * Go for 20km *

But then thought NO...I need to do this slowly

So set out to run a 18km ( 11.18 miles )

That's what I did...

It was tough, my legs were heavy and sore

But my HR was low so I knew I was fine..

Coming back I started adding intervals into my run...

The last section was all up hill, which was really hard, but I kept my pace at a constant pace up the hills...

I never walked....NOT ONE SINGLE STEP.

I won't allow myself to walk anymore...I'm a slave driver even unto myself :)

I started running nearly 3 years ago at 46 years old, and this was my longest run

It did make me feel good, I feel I can now do the 21 as I did have the extra energy to do another 3km ( 1.8 miles )

I cannot explain in words how excited I felt when I finished this run...

I feel I have achieved something

I message my son to tell him the news as he is the one who has challenged me to do a Half Marathon...

My hubby was waiting for my call as well...he was so excited for me...

Next Wednesday my neighbor who is going to run the half with me and I are going to run 20km together....I need her so see my pace.

I did 18km in 1 hour 59.29

Not fast....but I don't want fast, I just want to finish...

I have registered for the Half marathon...

The way I see it, isn't necessarily the way you see it.

Tuesday's chitter chatter

I took these photo's with my Blackberry after my workout this morning.

I was soaked...my whole top was wet, hence me hiding my boob as became very see through :)

I used the Kettlebell for swings, then for sets of Triceps, shoulders and squats...

After that I cycled for an hour ~ last 20 mins doing intervals of 1 min fast, 30 sec recovery.

My whole purpose for interval training is to keep my metabolism moving...and after doing research on this subject I see that one should add intervals to you training, and also to do weights, which you know I have added seriously to my plan about 4 months ago.

I was desperate to run 16km yesterday in preparation for the Half Marathon I'm running the first Sunday in September, but it stormed ~ Thunder, lightening and such heavy rain that I decided again it and went to the gym at night for an hour and did 30 mins fast pace run and 25 mins intervals on Elliptical.

Today my neighbor who is running the half marathon with me went out to train and ended up running 21 km!!!!!!! She has been on holiday, done very little running and the furthest she has run over the last 5 months has been 10 km...and in one day she goes from 10km to 21km!!!

When I told her I was nervous of doing this run with her as she is experienced, she told me that she is doing this run FOR me, that she will be going at my pace and will be there to motivate me should I need it....she just wants to do my first Half with me, she has run full marathons so this one is totally dedicated to me!

Amazing don't you think??

I have been keeping to my plan of EATING ON PLAN for 6 days and ONE DAY OFF...

So far going well.....when I want something that's not on plan, I tell myself that I will be able to have it on my off day...it helps as I know I can have it....not now but later!!

I'm really enjoying the Green Tea, hated it in the beginning, but after 3 months of Green Tea I have acquired a taste for it and look forward to my Green Tea after my meals. I need to still look at drinking more water...With the colder weather is a struggle...I get to drink about 5/6 glasses a day only...

Hold thumbs for good weather tomorrow...

I don't need HOT, I just need NO rain!

The way I see it, isn't necessarily the way you see it.

Weeks Review

Yesterday ( Saturday ) was my off day.

I made the most of it.

Went to Cologne for the day...so did lots of walking..my feet were sore!

And ate lots that was not on plan.

BUT TODAY...AM BACK ON PLAN FOR NEXT 6 DAYS!!!

I changed my training program, my main aim was to train less but more effectively...

I think I achieved that...My goal was to train 7 hours this week and I did 8 hours.

My weight Monday morning was 61.5kg ( 135.6 Lbs )

Monday ~ Ran my longest run this year...14km ( 8.6 miles )

Tuesday ~ 30 mins of weight training for Biceps, Triceps, Shoulders, push up's and burpies

Taught a Kettlebell class for one hour and did the whole class

Taught Aerobic's class for an hour and did whole class.

Wednesday ~ Ran 9km ( 5,59 miles ) Interval runs for 3km

Thursday ~ 30 mins of toning for biceps, triceps, shoulders and squats

Ran 6km ( 3.7 miles ) Recovery Run

Friday ~ Ran 6.84km ( 4.2 miles ) Fast pace run

Saturday ~ off day from training and clean eating plan

Sunday ~ Ran 8.38km ( 5.2 miles ) Slow run

Plan to do a 30 mins Ab workout later this afternoon to complete my week.

I did lots of running this week....have had to up my training as doing my first Half Marathon on the 4 September.

Tomorrow ( Monday 8th ) I plan to run 16km....

The way I see it, isn't necessarily the way you see it.

Good Thursday...

Every time I run past this field lately I say to myself...

YOU HAVE TO COME BACK WITH YOUR CAMERA

Today I did just that....

I took a walk up to the spot that always catches my eye and captured it!

I had a good day again today...

Still sticking to my plan ( Yes, I know its early days still )

This morning at 9am I did a 30mins weight workout with the kettlebell...

Biceps, Triceps, Shoulders and a few squats.

No swings besides for the front and side shoulders.

( LOVE Kettlebell )

Then as the weather was perfect, I had to run...there was no ways I could stay at home and miss out on a perfect day for running. I moan so often that I cant run due to the weather....

As I did a 14km ( 8.6 miles ) on Monday

Ran a 9km ( 5.5 miles ) yesterday

I wanted to do a slow, recovery kind of run...

Alas, the first 3km ( 1.8 miles ) of today's run was all uphill and tough.

Ran 6km ( 3.7 miles ) today in 25 degrees ( 78.8 ) which was hot for a morning run.

This afternoon I took my neighbors son for a walk by pushing him in his pram for 35 mins. while she did a 5km run...it once again was uphill to start with ( I puffed and panted ) and then downhill back home..

So another good active day under my belt.

Breakfast

Greek yogurt, 1Tsp flaxseeds ( crushed ) 30g muesli, 1 kiwi, blueberries ~ Green tea

Snack

Kefir with 1 scoop Protein powder

Lunch

Small chicken breast, cauliflower, Apple ~ coffee

Snack

Activia yogurt

2 thin cracker breads, peanut butter, 1 slice Goat's cheese ~ Green Tea

Dinner

Tuna Salad

Quark

Green Tea

The way I see it, isn't necessarily the way you see it.

All going to plan ~

Taking part in a challenge to do ONE burpee a day, dedicated to a young woman in America who is fighting cancer....

I didn't have time to update my blog yesterday as was pretty busy ~ well for me that is!!

I did a 30 min upper body workout in the morning then later I had a client over for a Kettlebell workout....which I do with her....then went off to have my nails done, home to prepare dinner and hubby's lunch for today....and then off to teach my * Power Ladies * as they call themselves.

So worked out for 2 and a half hours yesterday.

My eating was not 100% where I wanted it to be...

I had 4 fruits instead of 3, one was a banana as I needed energy for my class.

I didn't eat my 2nd snack......was no time.

Other than that...I kept to my plan.

Today....All going well

I did a run this morning with my neighbor....8.8km in 53.29 mins, burned 778 calories

My HR was very high ~ 139 ~ 196....due to the intervals we started at the 6km mark.

Boy did that kill me...

One minute of running fast and 30 seconds of recovery, but no walking.

We reached 5km at 29 mins, which I was happy about.

I did chose a road run this morning with very little inclines.

Now that I've decided to do the Half Marathon on the 4th September, I am really motivated to get my training done ~ will not be running everyday...but every 2nd day.

On waking I had warm lemon water and coffee....both made and brought to me while in bed by my hubby!! ( he spoils me )

For breakfast I ate something new I bought from the American shop....Creamer something...not oats..with 1 Tsp Flaxseeds

Tasted okay....will have it once a week...and then had a banana for energy ~ Green Tea

Snack was Kefir with 3tsp protein powder

Lunch was Fish with cauliflower and coffee

Snack will be ~ Greek yogurt with Blueberries and Green tea

Dinner will be ~ Chicken, veggies ~ sweet potato and Green tea.

The way I see it, isn't necessarily the way you see it.

New Day, New Week, New Month

I took this photo of myself...after my run this morning ...we had to post a picture of ourselves on group today, the start of August.

Great that its a Monday and the beginning of August, good for new beginnings.

When I looked out my bedroom window at 6am I saw that it was going to be a good summers day...finally...some sunshine. Am praying the whole of August will bring on the good weather as June and July were terrible with so much ran, I never got to run outdoors much.

A few months ago I set out to do a Half Marathon on the 4 September in Fulda, but with not getting to train the longer distances, it was never longer than 10 km ( 6.2 miles ) I decided I had left it too late and was not going to run it anymore.

After sharing this with my neighbor who said she would do it with me, she has about 4 half marathon's under her belt, she has motivated me to do the marathon saying I'm running fit and just need to do a few longer runs and will be ready.

So today I ran 14.11km ( 8.7 miles ) without walking and felt good...it was harder in the beginning that the end as the first 7 km ( 4.3 miles ) is mostly uphill...

I plan to do 16 km ( 9.9 miles ) next week. the following week 18 km ( 11.18 miles )

The last week 18/20 km ( 12.42 miles ) and then I will be ready...for the 21 the next Saturday

In between I will do shorter and faster runs...

I know I will be fine...I saw today that I felt great and could have gone further.

My new training program started today...

Day one was all cardio....my run of 1 hr and 34 mins

Tomorrow is weights and I teach a class tomorrow night for fun....

Today my eating was just where I wanted it to be.

Breakfast ~ 2 boiled eggs, 1 slice wholewheat toast, Apple, Green Tea

Snack ~ 100ml Kefir with 1 scoop protein powder

Lunch ~ Fish and Salad

Snack ~ Greek yogurt, flaxseed and 1 tsp of organic peanut butter

Dinner ~ Chicken pieces cooked with onion and mushrooms, broccoli and cauliflower, 2 Tsp Quark.

Had 2 cups of Green Tea, still got one to go before bedtime

2 Coffee's

Over 8 glasses of water.

The way I see it, isn't necessarily the way you see it.

Weeks recap

My weeks training results.

I trained in total of 9.5 hours this week

I trained 13x

I mixed it up again by:-

Rope skipping

2x Ab workouts

Indoor cycling

Power Walking

Taught Aerobics/Boxing class

2x Kettlebell workouts

All workouts included interval training...

Ran 4x

1. 8.7km

2. 12.4km

3. 6.28km

4. 6.21km

Total of 33 km

NO WALKING at all ~ all running

I'm happy with my weeks eating and training and getting ready for the new 6 weeks plan which will start tomorrow...Monday!

The way I see it, isn't necessarily the way you see it.

My new fitness toy

As I'm focusing on interval training to boost my metabolic rate, which will in return burn more body fat while I train and continue for a while after my workout, I bought this little contraption which will beep when my minute is up, instead of me doing the exercise and trying to peep at my watch :) ( you should see me doing this )

I've seen it being used by a few trainers online and by the trainer I follow for new kettlebell idea's.

I've not tried it as yet as it arrived this morning.....Hubby set it up for me, so I'm ready!!!

As you can see....its PINK ~ hot pink!

As most of you know I have an online group with a few ladies where we share our journey on a more personal level with entries and photo's that we would do on our blogs. I love this group as each is at a different stage of their journey and all are always ready to motivate each other. I love this....Its the one place where no nasty comments or hurtful words are spoken and on this I insist...we all fall off the wagon and we all need motivation and encouragement, even if the others do it over and over again...That's life and not one of us is perfect.

I shared my blogger friend Syl's journey with the girls a month ago....Everyone was totally blown away by Syl's weight loss journey and it gave hope to so many of the ladies who are trying to lose the weight. Syl like many others has been a wonderful example that one can lose the weight and maintain...but it takes daily work...

The ladies of group have all joined a website where we log in our daily training....Its wonderful as we a closed group of members only ( the only non member has since left ) and we can keep a check on what each other is doing, give praise to keep them motivated to do a little more.

Everyone thrives on praise ~ Everyone wants to be noticed ~ Everyone has a voice that wants to be heard

I'm working on next weeks menu....have got the plan all in my head, but now need to put it on paper.

I chatted to Hubby this morning ( picked him up after his business trip to South Africa ) told him what I'm thinking and he is very keen..

He wants to continue running, he has he's first 5km race coming up next month which I will do with him and a few of his colleagues from work, he also wants to start Kettlebell.

I need to work out a training program for us both...as we will do our runs together besides my Sunday run I do with the ladies from my street. He will go to gym to do his weigh training and I will do Kettlebell at home.

Am going to plan it weekly for now...

In 6 weeks time I have my sisters wedding in Italy....so we want to look as good as possible for that. My one sister has not seen me in person for over 2 years, so has not seen me since I lost 24kg's ( 50lbs ) I want to wow her....I want to be as toned and lean as possible. Not thinner, that's not what I'm looking for....lower body fat percentage.

Today is my rest day.....

Tomorrow if no rain I will run with the other ladies ~ finding my pace is so much faster than the others and struggling to keep myself back...Yesterday we all went for a run, 6,28km. I had to run ahead at my normal pace, then slow right down for them to catch up with me, and this is how I did my run....in the end on the final 1.5km home's I took off.

I have to tell you this.... while running I thought to myself...LOOK AT ME, 49, THE OLDEST and the fastest ...hahaha, it felt good...honestly this time will pass, the others will be faster than me as I get older, so right now for a girl who hated running and has been diagnosed with MS ~ I'm so impressed with ME!!!

The way I see it, isn't necessarily the way you see it.

Planning a new plan

I did complete the 17 days.....Ended on Wednesday

I didn't update my blog for a few days due to a few personal things going on in my life...

But, I'm back and here to update.

The whole purpose of my doing the 17 days for the 2nd time, was not to lose weight, if I did lose, it was an extra bonus, but my focus was to get my eating under control

I have explained in my other entries that I fell off the Good Eating wagon for most of June and part of July.

I didn't gain weight as I kept my training schedule going during this time

I needed to feel in control again, and having a plan gives me control.

I feel I am back on track...where I like to be.

And I lost weight over the 17 days.

I am back to tracking all meals

Every other day counting my calories to see if I am within

Weighing in 2x a week ONLY

Training daily for an hour

Eating protein with every meal and snack

Added protein powder to my kefir and probiotic yogurts

Drinking 8 glasses of water

3 Green tea's a day, but also 2 cups of coffee a day.

Yesterday was my first day off the 17 days

I stuck to the plan except added 30g of muesli to my breakfast

Today I had 30g of muesli again and a wholewheat sandwich with smoked salmon and avo

This evening will have Baked Salmon and salad for dinner....no carbs.

I'm going to spend this weekend working out a new plan for myself, based around cycle 2 where you add 2 good carbs to your plan every other day....

I want to revise my training program

one day weights, one day cardio....

And then I want to add one day of eating whatever I want to eat...

Thinking of making it a Saturday or Sunday.....

On this day I will have an ice cream,glass of wine, chocolate, bread...whatever...but one day where I can be free of being on a plan.

I have done lots of research and this seems to be the way to go when one is in maintenance ...

6 days you on plan and one day you not!!

The way I see it, isn't necessarily the way you see it.

Days Twelve and Thirteen ~ 17 Days

I took photo's on Friday, but not Saturday and today ( Sunday )

It was my weekend with my hubby before he heads off on another weeks business trip, so we did lots of things today!

My eating was as per usual over the weekend according to the 17 days plan, but I did break it last night when I drank a glass of red dry wine with my meal of Salmon and veggies.

On Friday I had a Rye Organic Fresh roll

Saturday a Banana with my breakfast

But really not too concerned as I am maintaining my weight with Clean Eating and using these 17 days to get me back in control of my eating after it went off a little in June and part of July.

I know I repeat this, but in case someone comes to this blog to see what they are able to eat on the program I want them to be aware that I am not following it 100% and my reasons why.

My Training for this week :- 10 hours

INDOOR CYCLING ~ 2x

KETTLEBELL ~ 5x

RUNNING ~ 2x

AEROBICS CLASS ~ 1x

POWER WALKING ~ 1x

ROPE SKIPPING ~ 2x

ELLIPTICAL ~ 1x

I have been trying to mix up my training daily, not to get stuck in a rut with doing the same thing day in and day out.

Next week I am going to work on my metabolism with my eating and training...I want to fire it up so that my body becomes a burning machine :)

Interval training and weights...thats the key to achieve this.

The more muscle you have, the more calories you burn....

The way I see it, isn't necessarily the way you see it.