Planner Week 12/26-1/1

I'm starting something new on my blog, it's a planner post since there is much interest about how I set up my planner and what I do with it to help me with my weight loss and health goals! Since this is the first post, I will share my whole planner with you guys and the extra pages I have added.

First off, I'll share my weekly pages! My planner starts on a Monday and I prefer Monday start planners best because I can see the full week ahead, rather than have to turn the page to see Sunday.

I've covered up quite a bit on the weekly layout since I don't log food on paper (I use My Fitness Pal).  I use washi tape for all this! The side bar had "breakfast - snack - lunch - snack - dinner - calories - exercise" for each section. I basically used the layout it came with, but using each section for what I need instead:

First row - weigh in's, I do daily weigh in's so I can see the fluctuations day to day and see what effects me, etc. I do an official weigh every Friday and log it into MFP to stay consistent. 
Second Row - Free space! I add motivation, notes, stickers, goals, etc. 
Third Row - My daily running or workout for the week. I'm doing a 5k training plan right now so I am keeping track of what I need to do each day there. I also keep this space for race events, so everything running or moving goes in this row. 
Steps - I keep track of my daily steps here instead of the calories. I like to see my daily steps on paper, it's fun! 
Fourth Row - More free space! I was going to write down what I actually did for my workouts or running but it felt repetitive and I'm currently using a running journal for all that (pace, time, distance, etc) 
Water - I normally track my water with my FitBit app but I thought I would also try to note it here for reference, we'll see if it gets used. If not, I'll washi tape this space in the future probably. 
So this is basically my weekly set up! I'll be sharing each week's spread on the blog, maybe on Tuesdays since it seems to be a slow day for me (rest day too).

This week I started Week 2 of my 5k training plan, it's slow but I'm sticking with it. I'm also doing the El's Run 5k virtual run on the 1st to kick off the new year! I already got the medal in the mail and it's sitting in the package waiting for me!

Now on to the rest of my planner, I'm sure I posted this before but I want to keep it all together. I will keep this link in my "links" page in the left side bar of my blog!

The front of my planner looks like this, it's my vision board for 2017! The clear sheets are by Mambi, I like how I can move pictures around and add new ones. I just cut up an old Runner's World magazine and added stickers to the images.

Then I have my weight vision board! I wanted to make it fun this coming year as I head towards "onederland". I still need to figure out some rewards, I'm horrible with rewards lol!

After that I made a page for my 5k training plan I'm currently using. It's by Jeff Galloway and I love everything he does. I have been using the Galloway method for all of my running journey and have yet to injure myself... yet... *knock on wood*! My ending 5k goal race is to do the Cookies & Milk 5k again this coming year, it was fun in 2016! 

Then I have my monthly spread, it's nothing too exciting like my weekly layouts. I don't do too much on my monthly since I like to have a clear picture of what is going on for the month. I don't keep any "life events or my daughters school stuff in this planner, it's strictly for my health. I have a separate planner for just that stuff. I keep track of upcoming races mostly on the monthly page, as well as my 1st of the month weigh in for records. For January I'm doing a 1st of the year weigh in, that's why there is two this month.

Goodbye Christmas!

Man, yesterday was great but not so great on the eating side lol! I had so much chocolate... and mini donuts... and mini cinnamon rolls... and junk. I literally binged on Hershey's Kisses all day yesterday, even when we got home. I had a healthy lunch and dinner though, but so much candy! I thought for sure I would be feeling it this morning... but I was actually DOWN on the scale from Friday, what?! I'll take it, not going to question it lol!

Christmas was awesome though! I got some great (and needed) gifts from family, so grateful. I even got some running related gifts too! My mom made me a fleece throw with running fabric!!! I adore it pieces. I got a running journal, which I have been wanting for ages, and found out I could swap out the cover so naturally I did it this morning with some scrapbook paper I had and a sticker I printed out with the Zip printer my mom has. Now I love it even more!

This morning I downed 20oz of water, had my iced coffee and jumped on the treadmill for Week 2 - Day 2 of the 5k training. It was a super short 16 min run/walk and even though I sped up the speed for both my walking and running intervals, my pace was way slower. Gotta love treadmill running, can't wait to be back on the street after this week. Maybe all this treadmill running and walking will help my speed when I hit the streets!

Weigh Day Changes: 12/23/16

Last week I decided that I would not be posting my weekly weigh in's anymore, I just really want to focus on my health, running, and non-scale victories for a bit. I will share my monthly ones and when I reach milestones though, just not the weekly weigh in's.

I struggled this week with bloating and water retention due to upping my running, it always happens when I increase too fast. Jumped 3 lbs in 2 days, so I knew something was going on. But I got it back down this morning so I pretty didn't change on the scale compared to last weigh in on Friday and I'm totally ok with that! I feel great! 

I will be posting my monthly weigh in's on the 1st of each month, I love seeing those changes. I'm looking forward to taking a new progress picture, it's been a while! I keep teetering into the 230's then back to the 240's, hoping to break fully into the 230's by the 1st, I just need to really keep an eye on my eating. Late night snacking has been off the chart some days, usually I'm so good at not munching after dinner but lately it's been bad lol!

Galloway 5k Training

A few had asked me what Galloway plan I'm using, so I thought I would share! It's from Jeff Galloways book "The Run-Walk-Run Method", it's a fantastic book! Since I'm currently averaging a mile pace between 15:00 and 16:00, I started at an 8/30 sec interval and am now working with a 10/30 interval. I have tried to jump right back into my 30/30 and it just isn't happening, I burn out after one lap and have to walk the last two. Usually you will do a "miracle mile" to get your pace for the Galloway but I need someone to help me with it so I can focus and I have no one, so I'm going with my average. It's all explained in his book and on his website.

Sometimes taking a step back sucks but you have to remember it's a journey, not a race! Also, I don't want any injuries due to my ego, so taking a step back is needed. Even though I've done lots of 5k's, I've never fully trained for one and stuck with it. I need a challenge going into 2017 so I decided to finally dedicate myself to it.

I made two adjustment to the original plan in his book:
  • I run mon - wens - fri, instead of the tues - thurs - sat. I always like to start my week with a running day, it gets my week going! 
  • I skipped ahead to week 2 and doubled it for week 1 since that is where I am at anyways. The original first week was 10-13 min run days and it was too short for me since I'm already doing about 16-30 min runs. 
My ending 5k race for this training ends on week 11 and I will be doing my race the next day instead of Friday, the Cookies & Milk 5k was the closest to this date (on a Sunday)! I already mentioned my goals for this race, but I'll put them here so they are all together.

Goals for this training:
  • Beat 2016's Cookies & Milk 5k time of 48:00
  • Beat my current PR of 47:03
  • Stretch Goal: Do a 45:00 5k!

This morning I finished week 1 of the training. Stuck to a 10/30 sec interval like planned and did 1.5 miles. Wanted to get these miles under 25 min and did just that! I sweat so much more on the treadmill than outside, even with 2 fans on me. I'm soaked!

Also, I got my new Lucky Rings temporary wedding band to wear until I get my rings resized smaller! They were literally falling off so bad that I didn't even notice a couple weeks ago, I found one on the living rug and freaked. My wedding set consists of three rings and those rubber sizer things wouldn't work for them so they are now sitting in the safe until we get them sized after the holidays. I have to say, I really like this ring though, I don't even feel it and it fits perfect! My wedding rings were a 10 and my fingers got up to a size 12 when I was at my heaviest (my ring finger hurt) and this new ring is an 8!

Distracted but Driven

So yesterday was my run day and it was a rough one! I'm stuck on the treadmill until winter break is over since I run in the morning and my 7 year old is home. Within a 1 mile run, I was interrupted by the dog and my daughter three times. All I wanted was 15 minutes in the morning, that was it, but they had other plans. I was holding a steady 15:12 min pace and was feeling good, then the first interruption happened and I slipped on my pace, then the second interruption and I lost my mojo. By the third interruption, I was already about to throw the towel in but finished the mile anyways... then forgot to stop my Garmin after I was done for a couple minutes. I ended with a 16:15 pace.

A mile is a mile, no matter how fast or slow though!

Tomorrow is my run day again and I'm hoping to start earlier around 6 am. I started the Galloway C25K plan since it lines up with what I'm currently doing. I've been stuck on what to work on since I obviously threw the half marathon training out the window a couple months ago when I lost my running mojo but I want to be somewhat prepared even though I plan on walking nearly all of the half. I'll be focusing on my current interval of 10/30 sec (was at a 8/30) until I feel good and will bump it to a 15/30 interval. I'm signing up for my 5k goal race for this training and it will be the Cookies & Milk 5k in March! I did this race earlier this year and it was so fun, such a great course and entertainment. I'm so excited! My goal is to beat my 5k PR of 47:12(or at least beat this years time I did at that race, which was 48:00), I would love to see 45 minutes on this finishing time, so we will see!

I saw some people post their 2016 in review on the FFTFL FB group so I decided to do my own!

  • 19 - 5k
  • 1 - 10k
  • 2 - Challenges
  • 1 mile: 14:12
  • 5k: 47:12
  • 10k: 1:41:16

Memories, Firsts, and Walls

As I pinned my Jogging for the Juggs 5k bib on my board I had some emotions flood over me. My bib board is filled, thanks to a year full of memories, firsts, and walls hit. There are struggles on this board and their are some amazing milestones I reached. My medal rack is full and heavy, I'm surprised it's still on the wall as we didn't mount it properly, haha! But this rack also holds some precious memories of my journey. I'm excited to see what 2017 brings, what goals I will crush, and what things I may stumble on.

I have been working on some 2017 goals, like last year I wanted goals that are attainable and realistic. For 2016 I wanted to lose 100 lbs, I did that. I wanted to fit in a booth at a restaurant, I can with lots of room. I wanted to finish a 10k, that was done too!

For 2017, I have some goals and here they are:

  • Finish a half marathon
  • Get my 5k timing under 45 minutes
  • Reach "onederland"
  • Do a 13 min mile
  • Do the Hot Chocolate 15k
  • Complete 24 races (both virtual and live)

Jogging for the Juggs 5k

The last 5k of the year, woo hoo! Finally caught up to the virtual runs I was behind on and it feels good! This morning I beat last weeks time by almost 3 minutes, I'm slowly getting back to where I was but this was a rough run/walk for sure. I splurged a bit this weekend and ended Sunday night with pizza... I totally felt the greasy dinner on this run/walk! Back to healthy eating today and it feels so good lol!

I did several run/walk intervals through this run. The first mile I did a 15 sec /1 min interval, then on the second mile I changed to a 10 sec / 2 min interval to catch my breath, and on the last mile I went with an 8 sec / 30 sec interval.

Time: 50:47 (I tried so hard to get under 50 min)
Average Pace: 16:23

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