break-time at work

Workout:
Stairs/Walking
10 min.
** 5 flights of stairs, twice; walking around the "quad" **

Today I did it ...

I took a break, and headed for the stairs. The stairwell I chose (closest one to the unit) goes up to the roof (but there's a barricade between floor 5 and the roof). I started by running up the stairs ... by the 3rd floor, my quads were screaming in pain, so I had to slow it down. I stopped briefly at the top, to look out the window toward the parking garage (trying to figure out what part of the hospital I was in), and then headed back down. (Going downstairs is so much easier!!) At the bottom, I headed back up again ... again, had to slow it down as I was rounding the corner of the 3rd floor landing.

When I got back down to first floor, I headed back to the unit ... the long way around. Walking around the "quad" above the courtyard.

I noticed that my left knee was a little sore after the stairs. Not sure what that was about. And, my quads were definitely feeling used!

But, this little break totally worked for me. It was small enough, I didn't feel guilty leaving. And it wasn't so aggressive that I had nothing else to give. It energized me a bit.

I'm going to work up to 2 breaks of 15 minutes.

And, I got 7 hours of sleep today!

Tomorrow, I'm going to get up a little early and go for a run.

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

gettin' back in the saddle ...

Workout:
Run/Walk (3.5 miles)
58 min.
burned 410 cal.
HR max: 171
HR ave: 138

I did it!

I accepted no excuses today. And I went running and walking in my neighborhood.

It felt good to just do it. To make a plan ... and follow through again.

Food needs work. It's not that I've been "bad" with my food ... I just haven't been as "good" with it. So, I'm going to get back on track with it starting tonight, at work.

Tonight, the plan is to take my break away from the unit, and go walking around the courtyard area ... or run up and down the stairs.

Goals:

1. Sleep ... get at least 7 hours of sleep
   
2. Get bursts of exercise during my breaks at work.
   
3. Eat (a carb-filled) breakfast within 1 hour of waking.
4. Eat 5-6 small meals every day.
   
5. Drink 6 bottles of water.
6. Stop eating at least 2 hours before bedtime.
   
7. Take my vitamins.

P90X - Day 6

Week 1, Day 6

Workout:
None.

I had a bunch of errands to run today. I was exhausted when I got home.

All this focus on getting 7-8 hours of sleep on my workdays ... I need to focus on getting 8 hours on my non-workdays!!

I took a nap for about an hour or so. Then, I had housework and things to do.

So, I ended up blowing the workout off, again today.

Tomorrow, though, "no excuses". I'm working out.

I start back to work, for my "short week" tomorrow, as well. So, assuming I don't have a busy patient assignment, and am able to get away, I am planning on my 30 minute exercise break for tomorrow night, at work.

Goals:

1. Work-out.
   
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 5

Week 1, Day 5

Workout:
None.

I had thought about trying to squeeze in a run this morning. But, I ran out of time. I went to my brother's to hang-out with him and the kids. The girls were busy. So, it was just my nephew ... and he was very busy with his computer game.

Which, actually, was nice, it gave my brother & I a chance to catch-up.

I got home in time to finish a few things before heading off to my evening responsibilities.

But, again, no workout. It's been a week now. And, I'm not finding the motivation that is creating action. Yes, I've got all kinds of inspirational and motivational things to read and push me, but this week, they don't seem to be doing it.

So, here it is, "Day 5" and I haven't done a single workout, yet!

Struggles. Seems like I have them a lot. Work and sleep come first. P90X and running and anything else gets pushed aside more frequently than I care to admit. This week, despite all my planning, I didn't start P90X on Thursday.

And, I learned that sleep is really important, too! In fact, after all my struggling to get myself to workout on my work-days, I am thinking about abandoning that plan!

Sleep is important for a safe nurse, and a safe driver. And, there is plenty of research about how important sleep is, when it comes to losing weight and/or keeping it off. I know ... I've read it.

So, I'm thinking about another plan of attack. In the process of venting to a friend of mine ... The realization that I really prefer to have sleep, over the chance to workout, but, feeling pulled to workout because it's healthy for me (like sleep isn't?!) ... she brought to my attention a good idea!

I rarely ever take my 30 minute break. I'm allowed a 30 minute break, and 2 15 minute breaks during my 12 hour shift. I don't smoke, so, I don't take more than my fair share of breaks. And, I don't nap, so I'm not taking it that way. I usually go briefly to the break room to grab my food, and then sit in the nurses' station to eat it (the break room is usually dirty, and the TV is usually blaring and not necessarily on anything I want to watch, anyway).

So, I'm going to start taking my 30 minute break (or even 2 15 minute ones) and running up and down the stairs. That is exercise and cardio and will definitely get my HR up!!

As far as the home workouts go, I'm going to focus on getting 7-8 hours of sleep on my work-days. If that means I've got time to workout (not likely, but, maybe there will be a 30 minute window I can squeeze it in) ... getting more sleep, I'll definitely be moving faster. On my days off, I'm going to attempt a combination of P90X and running. (I'm now down to 8 weeks until my 6 1/2 mile race.)

Goals:

1. Run/Walk 4 miles.
2. Kenpo X.
   
3. Eat (a carb-filled) breakfast within 1 hour of waking.
4. Eat 5-6 small meals every day.
   
5. Drink 6 bottles of water.
6. Stop eating at least 2 hours before bedtime.
   
7. Take my vitamins.

P90X - Day 4

Week 1, Day 4

Workout:
None.

Yesterday, with my second day of 8+ hours of sleep, I felt great!

At work, I wasn't sleepy. And, driving home I didn't struggle!

Today, I slept later than I planned. I really had planned on getting up to do Yoga X today. But, I guess my body needed the extra sleep. I usually allow myself to be more sleep deprived when I'm going to be off that night, because I can sleep during the night.

But, today, I ended up waking again, at 4:30 pm ... not enough time to do Yoga X before I was supposed to be at my friend's to watch her kids.

Tomorrow is a new day. I'll get back on track then.

Goals:

1. Run/Walk 3 miles.
2. Legs & Back.
3. Ab Ripper X.
   
4. Eat (a carb-filled) breakfast within 1 hour of waking.
5. Eat 5-6 small meals every day.
   
6. Drink 6 bottles of water.
7. Stop eating at least 2 hours before bedtime.
   
8. Take my vitamins.

P90X - Day 3

Week 1, Day 3

Workout:
None.

Because I felt so great yesterday with the extra sleep, I decided not to sweat it. I was going to go for sleep, instead of working out.

I set my alarm for my "usual" later time of 4 pm, and went to bed. I happened to roll over, and look at the clock at 4:30 ... and jumped out of bed! I decided that I had screwed up the setting of my new alarm clock (the danger of setting an alarm when you're tired ... especially if it's a new one!).

After my shower, I was on the other side of my bed getting my clothes out of the closet, and I looked at the alarm clock on that side ... the time was flashing, which means the power went out. And, the new system doesn't have a battery back-up. (Guess I probably set it right, afterall! ... I am usually pretty tech-savvy, but, when I'm tired, all bets are off!)

Goals:

1. Yoga X
   
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 2

Week 1, Day 2

Workout:
None.

Today I overslept.

The alarm went off, and since I was so tired ... again, I struggled to drive home safely ... I reset my alarm. Except that I didn't hear it when it went off later. So, I ended up oversleeping! Woke up in a panic ... actually, I wasn't panicked until I looked at the clock! ... it was 6:25. I usually leave for work between 6 & 6:15.

Oops!

Gotta tell you, though, I felt so good! I didn't get sleepy at work. And, driving home, I wasn't fighting sleep or having to eat sunflower seeds the whole way home!! I loved it! Guess that's what happens when you get 9 hours of sleep ... instead of the usual 5 or 6!!

Goals:

1. Shoulders & Arms.
2. Ab Ripper X.
   
3. Eat (a carb-filled) breakfast within 1 hour of waking.
4. Eat 5-6 small meals every day.
   
5. Drink 6 bottles of water.
6. Stop eating at least 2 hours before bedtime.
   
7. Take my vitamins.

P90X - Day 1

Week 1, Day 1

Workout:
None.

I was exhausted today. Originally, I had scheduled into my day, to do Ab Ripper X in the morning when I got home, and then to wake up early and do Chest & Back.

I was so exhausted ... it took every bit of effort on my part to stay awake for the drive home. So, I didn't stay up to do Ab Ripper X. And, when I got up this afternoon, I managed to make it to the recliner to sit for a while before finally getting in the shower & getting ready for work.

I know, not a good use of my time. But, I felt like crap. Really, wanted to call in sick. Contemplated it for a while. Even after I took my shower, I almost called in!! I had a headache (probably sinus), and started feeling a little lightheaded and achy.

I am proud of myself for sucking it up, and getting in to work, however!!

Goals:

1. Plyometrics.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 27

Week 4, Day 6

Workout:
None.

Today ... I'm still sore. My butt & quads, mainly.

I tried to get going early, today, so I could get my stuff done, but, I didn't.

Mostly, I think it probably comes down to being too lazy. I know I could have squeezed it in, but, I ended up putting it off, and then running out of time. By the time I might have been motivated to workout, it was time for my nap & then time to get ready for work.

Plan is to start P90X tomorrow.

Measurements:

The measurements never cease to amaze me. It just goes to show, really, that the scale means nothing! I mean, to figure out my body fat percentage, I need my weight, but, beyond that, it doesn't matter.

Over the past month, my body weight went up a pound. But, looking at the numbers, I'm up 2 1/2 pounds of lean mass (muscle), and down 1 1/2 pounds of fat!


















Pictures:

I didn't get around to taking pictures. Not sure what my mental block is with that. But, I didn't.

Goals:

1. Chest & Back.
2. Ab Ripper X.
   
3. Eat (a carb-filled) breakfast within 1 hour of waking.
4. Eat 5-6 small meals every day.
   
5. Drink 6 bottles of water.
6. Stop eating at least 2 hours before bedtime.
   
7. Take my vitamins.

P90X - Day 26

Week 4, Day 5

Workout:
None.

I'm feeling the workouts from yesterday. Between Plyo and rollerblading, my lower body is feelin' it!!

I ran out of time today. Ran errands, and housework ... that kind of thing today. Had more time today to get my workouts in ... which means I kept putting them off, and didn't get it done.

I did take some time for myself and gave myself a manicure! I haven't done that it years. I actually bought some new "tools" specific for nail care today. So, it was totally fun!

But, instead of doing that, I probably should have gone running, or something!

Goals:

1. Kenpo X
2. P90X Fit Test
   
3. Pictures
4. Measurements
   
5. Eat (a carb-filled) breakfast within 1 hour of waking.
6. Eat 5-6 small meals every day.
   
7. Drink 6 bottles of water.
8. Stop eating at least 2 hours before bedtime.
   
9. Take my vitamins.

P90X - Day 25

Week 4, Day 4

Workout:
Plyometrics
61 min.
burned 442 cal.
HR max: 162
HR ave: 141

Rollerblading (2.97 miles)
32 min.
burned 306 cal.
HR max: 182
HR ave: 165

I was so not in the mood to workout today.

I got dressed in my gear, and then just didn't want to do it! I went to the beachbody message boards for inspiration, and got inspired to go rollerblading, instead of running!

I brought it, with Plyometrics ... the sweat was dripping off my hair! With every jump, my hair hit my face, and the sweat splattered on my cheek!!

I had to go to Santa Cruz today for my haircut today. So, I decided to blow-off my housework, and go early so I could rollerblade along West Cliff Drive! Haven't done it in a while. Haven't been on my 'blades in a really long time ... they were at the bottom of my closet, underneath a football, snorkeling gear, backpacks & my tent!

I felt a little rusty on them, when I got on! But, it ended up being ok ... I didn't fall on my face, or anything!! ;) My knee pads smelled, so, I didn't want to wear them. I know ... stupid. I'm a nurse, I know what can happen to a person who is speeding along on rollerblades without any protection!! I rode out a mile and a half, stopping occasionally to take pictures. Then, headed back.

Here are a few pictures from my day ...

Looking toward the Boardwalk & Wharf.

Surfers at Steamer Lane.


Sea Lions sunning themselves on the rock.


Looking back toward Lighthouse Point. This was taken from my turn-around point.


Me ... after rollerblading 3 miles.

Goals:

1. Run/Walk 4 miles
2. Core Synergistics
   
3. Eat (a carb-filled) breakfast within 1 hour of waking.
4. Eat 5-6 small meals every day.
   
5. Drink 6 bottles of water.
6. Stop eating at least 2 hours before bedtime.
   
7. Take my vitamins.

P90X - Day 24

Week 4, Day 3

Workout:
None.

Today ended up being a lazy-butt day.

I woke up at about 6 this morning. My back ached. Last night, at the party, everyone was surprised that I wasn't sore. Well, I'm stiff and sore today. Went to the bathroom, and crawled back in bed ... and fell asleep. The alarm went off at 11 this morning.

The only reason I got up, was because a few minutes later, my brother text messaged me to see if I was awake. I texted him back. And, then he called me! Hadn't talked to him in a couple weeks. Surprised me that he called. He's more than happy to talk, but he doesn't tend to initiate phone calls "just because".

It was nice talking to him. I told him about my 5K. He was impressed with me. Asked how often I was running. (Not as often as I should.) Then, asked if I was doing any other cross-training, or just running. (Told him about P90X.)

Once I got up, I realized that my lower abs were a little sore today, too. Guess I may have been "engaging my core" while I was running! But, really, I'm not too bad off for really pushing myself like I did!! The only reason that I was wiped out, was because of the lack of sleep of the previous few days. I usually need a day to completely vegge-out and not do anything, after my work-week. And, I didn't allow myself that ... Friday was a little, but I did get up and get going fairly early in my day.

***

This week is supposed to be "recovery week" ... in the P90X rotation. Of the last 24 days, I've done P90X workouts on 4 days, and non-P90X workouts (mostly running) on 7 days. That's hardly effective enough to require recovery ... or to have elicited much of a physiologic response on my body. Yes, I feel leaner. And my clothes fit better. But, that's more a product of running, and not so much theP90X program.

So, I had pretty much decided that after my 5K, I would pick a new start date for the P90X program. On my work-days, my limit is an hour of working out ... and actually, realistically, more like 30-45 minutes. I think Yoga X will be most effective for me on a Sunday. So, I've chosen a Thursday re-start date for P90X. I am going to do my own version of "doubles". There is no way, at this point in my life, that I can do a "double" on a work-day ... no matter how inspired I may be. So, instead of focusing on "running-doubles" on strength training days, I will fit them in on my non-work days ... no matter what the P90X workout is.

Beginning on Thursday, I will be doing the P90X workout rotation (double). On Mondays & Tuesdays, and as I am able to make time, Wednesdays (or any other day I can fit it in) will have a "running-double" workout.

My next scheduled race is the 6 1/2 mile Wharf to Wharf race. At the end of July. I signed myself & a friend that I talked into doing it with me, up for the race. I figured if I went ahead and signed her up, she wouldn't bale on me!! ;) My brother had mentioned maybe doing it with me, as well, so, we'll see. So, I'm going to start looking to the training plans for 10Ks (since it's just slightly more than a 10K) ... especially now that I know that I really can run for 3.1 miles straight!!

Goals:

1. Run/Walk 3 miles
2. Plyometrics
   
3. Eat (a carb-filled) breakfast within 1 hour of waking.
4. Eat 5-6 small meals every day.
   
5. Drink 6 bottles of water.
6. Stop eating at least 2 hours before bedtime.
   
7. Take my vitamins.

P90X - Day 23

Week 4, Day 2

Workout:
5K race
36:17 (unofficial time)
burned 396 cal.
HR max: 193
HR ave: 177

I got a little later start from home than I planned. But, I got to the hospital in plenty of time. I parked. Found were registration was. Got my number, and packet with my t-shirt in it. Looked at the map with the route marked on it. Then, headed back to my car to drop off the non-essential items, and to eat my breakfast of pumpkin bread, a banana, and a small handful of almonds. Decided I didn't want to use the port-a-potties that were out in the parking lot across the street, so I grabbed my badge, and went downstairs in the parking garage, to use the restroom there.

On my way to the registration area, I saw 1 of my coworkers with her husband and kids. She had mentioned to me that she was going to walk it, with the stroller. As I was wandering around, one of my coworkers punched me in the arm as she walked by. Then, I saw another one of my coworkers ... the one I used to go trail-running with. So, I hung out with her and her old neighbor.

We positioned ourselves fairly near the front ... but, when we headed off, I discovered there were a lot of strollers and children ahead of us. At 8:30, the emcee was still thanking the various sponsors. Finally, at 8:40, the played the National Anthem ... makes me wonder, sometimes ... the hospital slogan is "Neighbor's Who Care" ... but, making all the noise, that early on a Saturday morning makes me wonder how caring the neighborhood really thinks we are!!

The gun went off, and I started my HR monitor. I decided not to use the gps watch, because there would be mile markers laid out. Though, being able to overlay my route on google maps would have been fun, I suppose. It was slow getting going. Though it only took a block or so for the crowds to break up a bit. Though trying to pass kids & adults who don't know how to run straight, is quite annoying. This one lady was zig zagging with the stroller. I finally got beyond the slower people, and found my pace. I briefly thought about trying to keep up with my coworker, C, and then decided ... it's my race, I'm running at my pace!

The first mile marker seemed like an especially long time. As I ran past it, I glanced at my watch. 11 minutes. Good time. Put my focus back on my gait, and keeping my core tight. Crossed the 2 mile marker, glanced at my watch. 23 minutes. A little slower, but still excellent time ... better than practice. But I also know that I tend to really slow down between mile 2 and 3. I just tried to enjoy the experience, smile at the neighbors sitting out watching us run. Thought about how much harder the guy carrying some heavy-looking piece of equipment to his truck must be working, than I was. Keep running. Don't walk. You're doing fine. Almost there. Mile 3, a coworker of mine was a volunteer ... I waved as I passed. Forgot to look at my watch. One of the kids sitting there with her was calling out times. And, then it hit me ... THIS IS IT!! I've only got a TENTH OF A MILE left to run!! I need to turn on the jets!!

So, I picked up my pace. Balls-to-the-wall. Full-out sprint to the finish. The lady and her daughters that have been running with me during the race are just ahead of me. I can see the finish line. I'm thinking about C. She's running the 10K ... she's gotta do this all over again. I hear a siren off in the distance. I'm thinking, they're probably going to the ER. There's 1 street between me and the finish line. I'm about 4 houses away. I look to my left and see the fire truck. I have to slow down ... I can't dart across the street in front of the truck! There was a guy standing on the corner. Makes a comment about it not seeming fair. I agree ... "it's just not right!" The firetruck passes, and I take off again, at a full-on sprint.

I head for the 5K chute and cross the finish line.

I am totally dying. My heart is racing like crazy. I'm just focusing on breathing, and walking as I'm being asked to tear off a tag on my bib.

I grab a bottle of water and start drinking it. Getting food ... 1/2 a bagel & some cream cheese, strawberries, a couple orange wedges, and a box of raisins. There are bags of produce to take, as well ... spinach, salad mixes ... I get a small bag of celery sticks (I love celery sticks, but hate preparing them). As I'm wandering around eating my fruit, it dawns on me that all my coworkers should be coming in behind me ... so I head down just past the finish line, so I can cheer them on. Along with the little kids who are doing the 5K ... grade-schoolers.

Another one of my coworkers showed up later ... she had overslept, but had planned to come watch us. (She's riding a century race tomorrow.) She took a picture of us ... she's going to be emailing to me, so I can put it here.

Had a party to go to tonight, as well. Birthday party for a friend who is turning 35 in a few days. I had planned on taking a nap, since I was expecting to be out late because of the party (and had been up early). But, I was a little busy. Had to buy a birthday card, and stuff to wrap her present. As well as buying food to make to bring with me. I was asked to bring a fruit salad. So, I made a HUGE salad. And, since I wasn't sure how much protein I would find there, from a vegetarian source, I decided to make my 7-layer dip that I turn into a 10-layer dip, and add veggie crumbles to. With multi-grain Tostitos (my favorite).

Ended up having about 20 minutes of down-time, but not enough to nap.

The party was fun. White peach margaritas were on the menu for the party. They aren't bad. They were supposed to be white nectarine, but apparently those aren't available for another 2 weeks.

Look at us, living in California, we expect any and all produce to be accessible to us ... no matter the season!! (Yes, I want RED tomatoes in winter ... why would I want those hideous anemic looking ones?!) ;)

Got home quite late.

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
6. Take my vitamins.

P90X - Day 22

Week 4, Day 1

Workout:
None.

I didn't sleep too well today. Kept waking up, thinking that I might have overslept. So, when it was time to get up ... at 2 pm ... I was pretty tired.

I drove to my friend's house for my massage. An hour and a half. (I don't schedule anything less ... unless I'm desperate for a massage, and that's all that's available.)

It was totally wonderful. Felt great. My shoulders were still a little sore from those dips I did at the gym. And, of course, my hip flexors/thighs were still sore from Core Synergistics. So, the massage helped loosen that all up.

KO informed me that when she was working on me, she was visualizing me being carried by the wind! Cool.

Headed home. I was getting hungry ... I didn't eat before I left. Only had water with me. I tried to remember what kind of food I had at home, and whether there was anything I was interested in eating. I decided to treat myself (don't eat out much anymore) ... and stop at Foster's Freeze. I buzzed through the drive-thru. Ordered a garden burger without the sauce ... and a twister (I couldn't resist!!). I ordered something new. Didn't care for it. Should have ordered my usual. I didn't finish it, because I didn't really like it ... and I've learned, life is too short to eat food that I don't like! Especially if it's not healthy food!!

I pretty much just vegged out on the couch until I started falling asleep ... then I headed upstairs to bed!

Tomorrow I have to wake up early. Have the clothes I'm going to wear already laid out. Registration starts at 7:15, the race starts at 8:30. I should be there somewhere between those 2 times.

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 21

Week 3, Day 7

Workout:
None.

I had planned on doing a 2-3 mile run today. But, I was just too exhausted. So, I opted for sleep, instead of a workout.

Not sure what I'm going tomorrow. It's the day before my run, so I don't want to be doing anything too strenuous. I've got a massage scheduled with a coworker/friend of mine. If I've got the time and energy, I will probably do X Stretch.

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 20

Week 3, Day 6

Workout:
Core Synergistics
50 min.
burned 260 cal.
HR max: 160
HR ave: 118

Today, the sweat was trickling down my face! I don't normally have mobile sweat. I will sweat & perspire, and soak the clothes, but my hair is thick enough that it usually seems to absorb it!!


Breakfast was again on-track. Today's oatmeal had a scoop of protein powder, though.

I also had to get moving a little more quickly today. I had to go in early to work for a "required" class. Surprisingly, I did manage to get my workout done, and the other little things I needed to do, so that I was able to take my nap before heading in to work.

My left wrist was hurting today before I even started working out!

Core Synergistics:
Stacked Foot/Staggered Hands Push-Up: 5-5-5-5 (2 sets reg., others knees down)
Banana Roll: done
Leaning Crescent Lunges: 5#, 24
Squat Run: 5#, done
Sphinx Push-Up: 12 (4 reg., 8 knees)
Bow to Boat: done (I cont. to struggle with "Bow")
Low Lateral Skaters: done (with leg raise)
Lunge & Reach: 10#
Prison Cell Push-Ups: 3
Side Hip Raise: 15 each side
Squat X-Press: 10#, 30 (took a break @ #11 ... then pushed through)
Plank to Chaturanga Run: done (resting during 1 plank ... running during the rest)
Walking Push-Ups: done
Superman Banana: done
Lunge Kickback Curl Press: 10#, 16 (nearly killed me--took a break in between!)
Towel Hopping: done
... ran out of time to complete the rest of the workout ... had to get my nap in.

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 19

Week 3, Day 5

Workout:
(actual)
Run/Walk ... around neighborhood & town (5.08 miles)
1 hour, 26 minutes
burned 682 cal. (total)

(expected)
Run/Walk in the neighborhood (2.73 miles)
38 min.
burned 347 cal.
HR max: 183
HR ave: 160

I find it interesting (and sometimes entertaining) when the "universe" ... or in my case, FATE ... gives us the nudge we need ...

I did as planned ... had my oatmeal this morning, with a small handful of dried cranberries (maybe a tablespoon) & cinnamon along with my coffee (only 1 cup, today). I was going to try running fueled with easy-to-access energy.

My plan was for a 3.1 mile run (thinking 5K practice). Normally, since I'm not gone for very long, I don't lock my front door, but today, I decided that I should lock it (there are some "interesting" [read: suspicious looking] visitors to the neighbors' across the street) ... if anyone paid attention, they would know that when I'm "in my gear" I'm gone for 30 minutes or more. In 1 easy trip, they could have my laptop, purse, palm, cellphone, the Wii & PS2 (along with games) & an armful of CDs or DVDs ... so imagine what damage they could do in 20 or 30 minutes!

Instead of taking my larger set of keys to feel jangling in my pocket, I quickly grabbed the single key with my gym card attached that I used yesterday to go to the gym, and ran out the door.

I was doing pretty good in my run, feeling in the zone, not too burned out, according to the GPS, I even (briefly) broke the 10 min./mile barrier and hit 9:45!! About halfway through ... I started cramping. I'm thinking, great, the monthly pains are here a couple days early ... but I'm going to work through them. I actually managed to keep running without walking until mile 2 (the longest I've gone straight). I ended up deciding to cut out of my run a little bit early (2.7 miles, instead of the planned 3.1).

I walk up to my door, pull out my key, and realize ... it's my car key that I grabbed, not the house key!! A friend that lives about 2.5 miles away from me, has a spare set of keys, but she worked last night, so is sleeping, and won't be up until a little before 3 when her kids need to be picked up (& being a night-shift nurse myself, there's NO WAY I'm waking her up early ... not that I had change to make a phone call, and the cell was safely locked inside). So, I head for the rental company that I rent from, I think it might be closer.

GPS is saying it's a little over 1 mile down there ... and I've got to head back now!! I pick up the key, sign it out, and head back. I make it back home, and I've been out running or walking (most of the key-getting was walking) for 5 miles. (So much for backing off the week before the race!)

Of course, the frustrating (or so I thought) thing was that I couldn't get any of the 3 keys on the keyring to turn in the knob and open my door. I was beginning to get really annoyed that I was going to have to go back down there ... but then it worked.

So, even when I've personally decided to back-off a little ... I wasn't "allowed"!! All I can say, is that I'm glad it wasn't hot today ... like last week!!

I actually had planned on doing the Core Synergistics workout later today. But, I ended up being too wiped out for it.

Tomorrow is definitely a "break-from-running" day. I'll be doing a P90X workout. I'm leaning toward Plyometrics (except that it's equated to the equivalent of running 5 miles ... doesn't sound good for a "rest" day!). but, I might go ahead and do Core Synergistics. I do love that workout, in a masochistic sort of way ... my core is weak, but they're all exercises that I can really push myself to improve on, so I do. And, the fact that my core then hurts for a few days, letting me know it is rebuilding and getting stronger helps!!

No matter what the workout is, I'll be eating my breakfast of oatmeal again in the morning. I'm going to be losing out on a couple hours of my day tomorrow ... I've got another class to attend before work. I'm really getting tired of these!! It's some lame-oh class that's being required. The only reason I am caving, is that it sounds like everyone really is expected to go to it ... and they actually set a class time that is convenient for the night shift (5:30-6:30 ... before I have to be at work at 7).

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 18

Week 3, Day 4

Workout:
gym combo routine
30 min.
burned 222 cal.
HR max: 175
HR ave: 142

I had several errands to run today, so my workout got put off until the late afternoon when I was no longer in the mood. It was a little warm for working out ... comfortable to be swinging in the hammock with a glass of iced tea, though.

I decided to change things up a little (that one was for you, Nohad!) ... and go to the gym. But, I really didn't get into it. My body showed up, and I went through the motions. I've been wanting to use the pull-up/dip assist machine at my gym (part of the reason for joining that gym, as opposed to a different one ... that would have been cheaper & is open 24 hours).

So, I did a quick warm-up jog/run on the treadmill for 5 minutes. Then, I used the pull-up assist ... took me a little while to figure out what counter weight I needed to be able to pull myself all the way up and get my chin above the imaginary bar. But, I ended up doing 3 sets, 8-8-6. Between pull-up sets, I used the lat. pull-down machine, at 70 lbs., I did 2 sets of 8-8. And, ended with 1 set of dip assists of 8. I finished out my 30 minutes with a run on the treadmill ... I got bored with it, though I was proud of myself for being able to "comfortably" run at a faster pace then I've ever been able to before (5.1 miles/hr) ... I think I lasted 11 minutes on the treadmill until I decided I was "over it."

Tried to figure out why I was so against working out today. I did it, but it was really dragging my feet ... you know, kicking and screaming the whole way there.

What I came up with was:

1. I only got 7 hours of sleep last night, so I was tired ... except that doesn't work, because I often only get 7 hours of sleep (I'm on here too late at night).
2. Not enough carbs ... makes more sense, since I've been trying to avoid them (other than the fruit & vegetable kind).
3. Not enough calories ... when I'm not working, especially, that could be true, I'm not sure I eat enough on those days off.
   

I had gotten so focused on "fat burning" that I forgot about "energy source". This past week, I've really focused on eating protein, dairy, vegetables & fruit; and keeping the carbs to 1 serving a day ... if that. I didn't miss the carbs ... I was getting by without my whole wheat pasta. But, I forgot, with my running, I need carbs for energy ... and it helps with that drive to push myself. I wouldn't say I was "bonking" ... like I have in the past ... it was more a lack of motivated action.

So, this week, I'm going to try something new. (Well, it's not really new, but, I haven't done it in a while.) I'm going to actually work on getting "breakfast" in my body within an hour of waking. And, that "breakfast" is going to be oatmeal. Then (hopefully) I'm going to have the energy to hit the pavement!

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
   
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.

P90X - Day 17

Week 3, Day 3

Happy Mother's Day!

Workout:
None.

I spent a large portion of the day sleeping. And then headed out for some shopping that I've been putting off, but needed ... umm, I mean, wanted to do.

I was going to workout in the evening ... go for a run, and maybe do a P90X workout. But, I was a good daughter and called my mom ... 2 hours later, I was too tired to workout. I went back to bed, instead!

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 16

Week 3, Day 2

Workout:
None.

I've been exhausted ... having difficulty staying awake while at work, and while driving home. Plus, my shoulders are hurting even more ... got those heavy patients to lift and turn, still. So, I opted for sleep. Felt it would be better (and healthier) for me to get my sleep so I don't fall asleep on the way home from work.

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 15

Week 3, Day 1

Workout:
None.

Today, I woke with a headache. My shoulders were hurting, too, from lifting heavy patients.

So, I decided to get a little more sleep instead of working out.

Probably should have worked out ... at least gone for a run, but, I didn't have it in me!

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 14

Week 2, Day 7

Workout:
Run/Walk (1.82 miles)
25 min.
burned 219 cal.
HR max: 173
HR ave: 157

I was awake for 26 hours by the time I got to bed this morning. I didn't change the alarm time, but I really wasn't planning on getting up to run. When the alarm went off, I had the mental dialog going on in my head ... and the pro-get-up-and-run part of me won out! Imagine that!

So, I went for a little run around the neighborhood. And, I actually beat my best time for the route, by 1 minute!!

Eating has been clean.

They had Jamba Juice at work yesterday ... it's "Nurse's Week" ... and I didn't have any!

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 13

Week 2, Day 6

Workout:
None.

They called me from work. Needed staff to come in early.

I'm trying to get my car paid off, and money saved so I can buy a house (now that there are several houses in foreclosure in my neighborhood, I might actually be able to afford it!). So, I agreed to come in early.

Losing 4 hours of my prep-time meant I sacrificed the workout ... had food to prepare for my weekend of work.

Will plan on getting up early tomorrow for a workout ... probably a quick little run, around the neighborhood.

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 12

Week 2, Day 5

Workout:
Run/Walk (1.96 miles)
29 min.
burned 254 cal.
HR max: 174
HR ave: 156

Today was another hot day. I was sweating, just walking from my car to my house!! After yesterday's run ... and my inability to do anything productive afterwards made me re-think my run plan for today!!

So, instead of working out with exercise this afternoon, I spent about 2 hours (minus breaks) planting a bunch of plants into pots. It was a very productive day today. I got everything in except for the pineapple sage which looks to be doing ok in their current temporary pot, and 3 of the 4 iris pots. (I planted "Dance for Joy") And, I'd like to pick up a bell pepper to grow, as well.

I went searching online, since I have no clue what my irises are going to look like, other than the 1 that was in bloom when I was given them, almost a month ago. This is apparently what "Dance for Joy" will look like:

I drank a lot of water today, trying to stay hydrated with the heat. And, I'm trying to eat every 3 hours ... and mostly, I think I succeeded!

I decided, instead of totally blowing off my run, that I would postpone the run until evening, when it would be cooler. Of course, when it came time to do my evening run, I wasn't in the mood! Fortunately, I made myself do it ... I'm glad I did.

I ran a totally different route this evening. There were hills. And, doing it once only gave me a little less than 1 mile, so, then I reversed it and did it again, the other direction. According to coolrunning.com, my pace is, 14:47 min./mile. It's not great, but I was quite warm, and there were hills involved, and I haven't been doing much hill running.

I'm ready for bed ... all this heat, and the runs have wiped me out!! I have even been getting 8-9 hours of sleep each night!!

But, unfortunately, I can't go to bed just yet. I need to plan out my meals for the next few days ... through Sunday would be best, since I'm working the next few days.

Tomorrow I am going to be resting from running. (I've gotten nearly 7 1/2 miles in this week, which is quite a bit, for me!!) But, instead will do a P90X workout. Not sure which one, yet. I was going to rest on Friday again, and try to squeeze in Plyo on that day. I'm concentrating pretty heavily on lower body, so I think it should be an upper body workout. I'll pick it tomorrow.

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 11

Week 2, Day 4

Workout:
Run/Walk (5.41 miles)
85 min.
burned 842 cal.
HR max: 180
HR ave: 160

Went for a run today ... had a good time. Mostly. I mean, it was really hot, and I went the longest I've gone yet ... so, it wasn't perfect, or anything!! It was pretty hot today. I should have gone earlier, but I needed to get some grocery shopping done. I think it was about 85 degrees while I was running!

Coolrunning.com says my pace today was: 15:43. The good news is that I ran the first 1.5 miles without slowing to walk. I was very hot ... face was red (because of the heat, and a touch of sunburn) ... and I was glistening wet!!

I was too whipped to do any other workout today. And, I ended up taking a nap in the afternoon!

Tomorrow I'm going to go for a shorter run ... 2 miles. And, am planning on doing my P90X workout.

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 10

Week 2, Day 3

Workout:
None.

I finished pulling the weeds in the backyard.

My family came over today. My church had a Mother-Daughter Tea, so my parents came over so my mom could go to the tea with me. They brought my niece with them. My brother and nephew came to pickup my niece.

So, I got to see them all ... almost! ;) My other niece was home doing homework.

The tea was fun. My mom & I both won prizes ... I won a scrapbook kit & she a tea gift set ... we swapped, since she scrapbooks & I don't!

Goals:

1. Long Run.
   
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 9

Week 2, Day 2

Workout:
None.

Again ... I was a little too busy & tired today to workout. Ended up vegging-out & falling asleep early ... watching Christmas movies (Christmas With The Kranks & Home Alone).

Yeah ... talk about a wild & crazy Cinco de Mayo!!

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 8

Week 2, Day 1

Workout:
None.

I was halfway sitting up in bed ... leaning back against the headboard ... telling myself I needed to get up ... I needed to stop dozing off and do my workout! Finally I turned & looked at the clock to discover it was 12:30!! Grrr!! I hate when I dream about getting up, and alarms going off! (Almost as annoying as dreaming about earthquakes when they're happening!)

So, I rolled over & went back to sleep. When 2:30 came along and the alarm went off, I was in no mood to wake up!! So I reset my alarm for a later time.

When I did finally wake up, I had to get busy straightening up my place because a friend of mine was coming over to hang out in the evening. Other than barbecuing veggies on the grill ... it's a vege-out kind of night!

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 7

Week 1, Day 7

Workout:
HHAs Fat Burning Cardio
30 min.
burned 153 cal.
HR max: 134
HR ave: 118

I was rather sluggish getting up this morning. So, I didn't have time for a full hour workout. I popped in the HHAs Fat Burning Cardio DVD today.

I think I may not have been tightening my core as well as usual ... I didn't feel the burn like sometimes. I didn't get my HR up as high as I have in the past with this workout, either!!

Eating last night was pretty good. I ended up missing 1 of my snacks. I bought some new (unflavored) protein powder that I tried in my oatmeal. I wasn't crazy about it, but I was able to get it down!!

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 6

Week 1, Day 6

Workout:
None.

I had visions of at least doing a 30 minute workout today. But, the class I attended went longer than expected ... by nearly an hour ... so, when I got home, there wasn't time. Especially since I had to wake up so early (for me) I felt it was very important to get my nap. (Or I would have been up nearly 27 hours straight!!)

Tonight at work, I'm going to focus on eating every 2-3 hours. It may be difficult to get that done, but I'm going to give it my best shot.

Goals:

1. Workout.
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.

P90X - Day 5

Week 1, Day 5

Workout:
Shoulders & Arms
66 min.
burned 417 cal.
HR max: 165
HR ave: 129

Ab Ripper X. Not done.

I dragged my feet all day, in regards to working out. I was very close to taking a nap instead of working out. I talked myself into it. Along the lines of, "you're the one that wanted to start this new round of P90X. You had planned on doing other stuff, but, nooooo, you wanted to start a new round. You might as well just go ahead and do it, and stop delaying the inevitable. Besides, you know it's going to be a good workout ... it always is when you go ahead and workout even if you don't want to."

Yeah, I use sarcasm with myself.

Anyway, it got my butt moving. Unfortunately, it didn't get my butt moving soon enough to do Ab Ripper X. I need to work on that. It's a workout I don't like doing ... so I find any excuse not to do it.

I pushed myself pretty hard ... and was surprised by some of the results. My numbers really increased in the first part of the workout, and the second part I was fatigued enough that I had to back off a bit, but still had some improvements from the last time I did the workout. I also found it interesting in a few of the exercises that I got more reps in the second round of the workout then the first.

Historically, my shoulders have been weaker. Partly because I've "babied" them ... fearing injury I haven't pushed myself (or been consistent enough with them to get results). So, increasing my weights to 15 lbs. was a first for me, I think.

Shoulders & Arms:
Alternating Shoulder Presses: 10#, 15 reps; 15#, 10 reps (didn't feel the burn with the first round, so I decided to up the weight)
In & Out Bicep Curls: 10#, 16 reps; 15#, 12 reps (more weights increased)
Two-arm Tricep Kickbacks: 10#, 15 reps; 10#, 12 reps (tris are still pretty weak ... though getting stronger)
Deep Swimmer's Presses: 15#, 7 reps; 15#, 9 reps (wasn't apparently quite ready for the 15s ... but I'll get better)
Full Supination Concentration Curls: 15#, 16 reps; 15#, 8 reps (I upped my weights ... second round was pretty difficult for me)
Chair Dips: 12; 12 (decided to listen to Tony ... he said to bend my legs to get down deeper, so I did ... and I was able to crank out more, too! I usually struggle with these ... wrists and shoulders usually hurt ... today it was the tris that gave out on me!)
Upright Rows: 10#, 10 reps; 10#, 12 reps (those last few were very difficult for me)
Static Arm Curls: 15#, 16 reps; 15#, 8 reps ... 10#, 8 reps (that first round I made it through ... barely ... the notes on my paper say "killer" ... I tried on the second round, only got out 8 at the higher weight, so I did a second 8 with the "old" weight)
Flip-grip Twist Tricep Kickbacks: 10#, 10 reps; 10#, 6 reps (against my better judgement, I decided to try an increased weight here with my tris ... form was poor on the second round, so I stopped ... should probably pick up a pair of 8 lb. weights)
Two-angle Seated Shoulder Flyes: 10#, 12 reps; 10#, 16 reps (I pushed through and got to the 16)
Crouching Cohen Curls: 10#, 12 reps; 10#, 8 reps (had to rest toward the end of each of these rounds)
Lying-down Tricep Extensions: 15#, 2 reps ... 10#, 15 reps; 10#, 11 reps (I tried the 15s ... but I didn't want to "smash my face" ... so I quickly lowered the weights)
In & Out Straight-arm Shoulder Flyes: 5#, 16 reps; 10#, 10 reps (since I was tired, and a "straight-arm" exercise, I was afraid to increase the weights ... but the first round was almost easy, so on the second round I increased the weights)
Congdon Curls: 10#, 13 reps; 10#, 12 reps (slight increase in reps)
Side Tri-rises: 10-10; 15-15 (by this time, I was totally "whipped"! ... I just lay, sprawled out on the floor!)

Tomorrow is going to be a busy day for me. I've got a class to attend from 8-12. (At least I don't have to teach any of it like I'd first been told.) And, since the hospital paid for me to go to that conference in San Diego, I kind of have to do whatever they tell me to do now. Then, I get to go back for my 7p-7a shift later that night. (At least it's my short week, so I'm only working 2 nights this week!!)

The problem with all that is, because I'm waking up so early for the class, I have to get my nap in. By the time I nap & get ready for work & fix my food for work I will have used most of that time up. But, I think I should be able to squeeze in 30 minutes of exercise in there.

Tonight I'm noticing more soreness in my thighs, down to my knees ... I'm sure Plyo is to blame for that!! ;)

***

This weekend, I read an article, "The Great Weight Debate" in the May 2007 issue of Fitness magazine that really hit home for me. Lately, I've been trying to take my focus off the number on the scale ... and actually, I'm working toward taking my focus off of any number related to body image (clothing size, for example).

The article talks about how American women are hyper-focused on the extremes ... super-skinny, this "unrealistic brass ring". We can't achieve it so then we go to the other extreme of "why bother". We've lost sight of what is really important ... being fit and healthy. There was a quote from Rene Zweig, PhD, director of eating disorders and weight management at the American Institute for Cognitive Therapy in New York City, that I am trying to make my new focus.

"When it comes to body image, the key is to focus on how you feel, not on the number on the scale. There's a broad range of numbers and weights that are healthy. Some skinny, some heavier. Not just one. Exercising and eating right--if you do those things, then you're at your healthy weight."

Goals:

1. 30 minutes of exercise.
   
2. Eat 5-6 small meals every day.
   
3. Drink 6 bottles of water.
4. Stop eating at least 2 hours before bedtime.
   
5. Take my vitamins.