Catching Up & Week 1

I've been SO busy the last few weeks with work and preparation for moving.

It has also been difficult to do some of the final preseason tasks as all my preparation, stocking up and scheduling has to wait until I get to Texas.

Life threw me one of those unavoidable excuses this week. My dad fell ill last Monday and was put into hospital with a bowel obstruction. On Friday I drove down to Moruya as he was due to go in for his operation on Sunday. After a bad night Friday night they decided to operate Saturday but didn't have sufficient ICU staffing. So they operated and flew him to Canberra for post-op, with mum and I following in our cars. The post-op hallucinations and delirium were awful and the weekend and Monday were so stressful. I had to come home Monday for a doctor's appointment and to do final packing and preparation for my departure on Friday. He is physically over the worst of it now, but it seems to be taking a lot longer for his mental faculties to get back to normal.

Anyway - back to 12WBT. There was no exercise and no planning at all until late Monday. But I did make the right choices when we were out. I did manage to stay away from the delicious almond croissants and muffins in the cafeteria. On Monday afternoon I made up my grocery list to last until I leave on Friday - shopped and have eaten to plan since.

Starting weigh-in was completed on Tuesday morning (72.5kg is my official starting weight).

Measurements and first week weigh in were completed this morning (70.4kg - WHAT???? - in two days? - I think it's stress, or does eating clean really make THAT much difference?)

I'll do my before photo in Houston.

Fitness test (except for the time trial which I will do once I map out a 1km track in Houston) was done this morning. (My ab strength is dismal.)

I have exercised every day with running and stretching to Mish's plan, but replacing her toning workout with a GPT session at my local gym.

So - my first weekend in Houston and week 2 - here I come.

Looking forward to reading and printing next week's program to study and plan for on the plane.

Saying it Out Loud

This task is all about committing to making a change. Committing to ourselves; committing to Michelle; committing to our friends, our family and the 12WBT community. It's about committing to reach our goals and committing to do the work we need to do to get there.

I have posted on 12WBT, but that post will get lost in the myriad of other commitments.

So I am committing here. To myself, to you and to anyone else who cares to read my blog.

• I am committed 100% to get back down to 65kg and stay there. I am committed to following the 12WBT program to get there.
• I am committed 100% to tone up my body; to tone up my abs and arms for more definition. I am committed to following the 12WBT toning program and Kaz's Get Great Guns program. (GGG)
• I am committed 100% to run that marathon before the end of the Texas running season. I am committed to joining a run club and following a marathon training program to make it. I will make the same commitment to my run club friends when I join.

While I would love to make these commitments to my family, I know they will undermine my efforts. So I will make them to my 12WBT friends and the like minded friends I will make throughout this journey.

Gearing Up

I wish I could attack this task now, but it's going to have to wait until I get to Houston.

Mish has told us to "gear up". Work out where we want to train and get ready with equipment, gym memberships, clothes, etc. But I don't want to be lugging heaps of stuff on the plane (or paying the horrendous excess baggage fees the airlines charge) and I don't know what will be available in the neighbourhoods where I am living and working.

So..... a plan is in order.

Exercise will be predominantly running based to meet my goals. So that means an outdoor running area. I know I'll be staying somewhere near work and the most popluar running areas are not too far away.

I plan on joining a run club to focus my training and meet new people with similar interests. There are plenty in the area listed on the HARRA website.

Because of the hot humid summers there are heaps of gyms available around the area so people can exercise away from the heat. I will join a gym to work on strength, balance and cross training. (If I'm really lucky there will be one at work or in my apartment block.)

I just wish I could gear up NOW.

Taking Control

I found this task difficult. Mainly because I don't know what it will be like when I get to Texas. So, for now, I'm setting broad goals and I'll refine them as I become familiar with the people, climate and what activities are available to me.

The one big revelation was my major reward. I was thinking about skydiving, white water kayaking, hang gliding,....
Then there was an epiphany. I want desperately to go to Machu Picchu. And I've been contemplating a walking holiday (New Zealand, Kilamanjaro, were amongst the many places I'd considered). Why not combine the two and do a walk to Machu Picchu. So there are MAJOR planning requirements here - but my goal is to do this walk. I'm not sure when (the walking season is supposed to be May-Sept but the wet season is supposed to be good for waterfalls on the Salkantay walk. So I'm not sure whether this will be a 6 or 12 month goal but it's my reward for finishing a marathon.

My major milestones are:

• Get to 65kg and stay there.
• Run a marathon (or two)
• Adventure holiday in South America.

1 month milestones (Dec 2012)

• Reach 67kg - by following 12WBT
• Run 50km in a week - join a run club in Houston; start a marathon training plan; do extra cross-training and abdominal work to improve my form.

3 month milestones (Feb 2013)

• Reach 65kg - by following 12WBT
• Complete a 38km training run - continue with marathon training plan; do extra cross-training and abdominal work to improve my form.

6 month milestones (May 2013)

• Maintain 65kg - by following 12WBT principles
• Run a marathon (target March 2013) - complete marathon training plan; do extra cross-training and abdominal work to improve my form.

12 month milestones (Nov 2013)

• Maintain 65kg - by following 12WBT principles
• Run a marathon faster - repeat marathon training plan, do extra cross-training and abdominal work to improve my form.
• South American Adventure Holiday - plan, plan, plan; practice walks around USA; stock up with equipment and clothing.

Getting Real

So now it's getting serious. Michelle has challenged us to put it all out there. To examine the excuses we make and to come up with solutions to overcome these excuses.

Internal Excuses

I'm too tired.

• Plan to get enough sleep, but not too much (as sleeping too much makes you tired too).
• 7.5hrs sleep average per night - that means going to bed at 9:30pm for a 5am start.
• Remember that exercise GIVES you energy!

I don't feel like it.

• JFDI!!!!.
• You always feel better when you've looked after yourself.
• You will definitely feel better after you've done it.

I don't deserve it (to do it for myself) or do deserve it (chocolate, a drink, food).

• You deserve to give yourself the best.
• You deserve to look after yourself.
• You deserve time for yourself to exercise, socialise and relax.
• You deserve the right foods.
• You don't deserve the bad feelings and weight gain that come with eating the wrong foods.

External Excuses (within my control)

 It's too hot or cold or wet or windy.

• Make sure you've got the right clothes ready for the conditions (wet, cold, windy).
• Schedule runs and exercise to be in the cool of the day when the weather is hot.
• Join a gym for when the weather is too hot.

Everyone else is doing it (drinking, eating) or is not doing it (exercising, abstaining)

• It doesn't matter what everyone else is doing.
• Do the right thing for yourself.
• Invite others to lunch or dinner - bring healthy snacks to share (people actually like the food you eat)

I'm too busy. I don't have time.

• Make time - there is more than enough time to do what you need to do if you stop procrastinating.
• Diarise, plan and STOP WASTING TIME ON CRAP THAT DOESN'T MATTER!!!!

There is something else I want to do (games, internet, watch TV, etc).

• Schedule in the important stuff.
• STOP WASTING TIME ON CRAP THAT DOESN'T MATTER!!!!

I'd prefer to stay in bed with my partner.

• Find a partner who gets up early and exercises as well.
• Find a partner who is happy to kick me out of bed.
• Sleep alone.
• Easily said, but am I strong enough......

External Excuses (outside my control)

These don't come around very often but are mostly related to illness, work or travel.

• Schedule in your exercise and food when travelling.
• Get back into it as soon as you can once you get your bearings.
• Do what you can and eat carefully when injured or sick. Look after yourself.
• Remember the 30 second speech by Bryan Dyson. Your career will bounce back - it is not everything - your life is more important.

30 Second Speech by Bryan Dyson – Former CEO of Coca-Cola

 

Imagine life as a game in which you are juggling some five balls in the air. You name them – Work, Family, Health, Friends and Spirit and you’re keeping all of these in the Air.

 

You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four Balls – Family, Health, Friends and Spirit – are made of glass. If you drop one of these; they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for it.”

 

Work efficiently during office hours and leave on time. Give the required time to your family, friends and have proper rest.

 

Value has a value only if its value is valued.

 

Week 4 Challenge: Write it Down!!

The challenge this week:

Over the next 7 days I want you to write down everything you eat and drink. Don't change your diet, eat as you always have. For many the simple act of writing it down causes them to think twice about what they eat.

So I've started writing everything in my notebook. I'll total up the calories and publish them, but am not going to bore you all with a blow-by-blow essay. 
Today was fairly good although the chicken laksa at lunch and the Magnum Gold on the way home will blow my calorie intake out of the water.

My planned run this morning was extra long because runkeeper locked up twice after I started and I wasn't sure how far or long I'd run when I finally got it working properly. I then did the 50 minute workout (plus a bit). 
Those conversations were happening in my head - you've already run 10, 15, 20 minutes - why don't you stop early - you don't have to run the extra distance - you'll be late for work - you don't want to run too far too early. All those reasons going round in my head. But I conquered those voices and did the whole workout. A small step - but significant. 


Today I've done well with all my challenges.
- I DID get up at 4:45am to run.
- I ONLY had one regular latte (plus 2l of water).
- I RAN for 75 minutes (12km).
- I RECORDED all my food. 

So much for good intentions

It's no good just reporting on the good - I need to report on the bad too.

I could make all sorts of excuses... work, weather, travel, other commitments. But it all comes down to me. My lack of commitment, willpower, motivation, call it what you will - but I've failed miserably at the 30km challenge.

After the 8.5km run on Monday I've done NOTHING like what I committed.
- a six km walk around the city on Thursday night.
- a six km run this morning
and that's IT!!

This is not something I really want to own up to, but I've got to.
Come on the pre-season and the self analysis. 

But for now I'm  aiming for this week to be a good one.

Monday - 50 minute easy run
Tuesday - pack and head off to Perth (early mornings should be easier over there too)
Wednesday - 45 min supra interval bouts (30sec sprint, 150sec jog)
Friday - 50 minute easy run

And I'm going to see what else is available near where I'm staying to fill in the gaps and keep me busy on the weekend.

12WBT Warm Up - Exercise Challenge!

Walk, swim, cycle, row, run 30km this week.

OK, so I see how hard this is going to be for those people who don't exercise much. I should come close to the 30km with my pre-planned running schedule so I think I should ramp this up a bit.

Monday - 5 minute warm up + 45 minute easy run (Done - 8.5km)
Wednesday - 5 minute warm up + 5 x 3min/3min splits (Estimate - 6.5km)
Thursday - 2km swim
Friday - 5 minute warm up + 45 minute easy run (Estimate 8.5km)
Saturday - 20km+ bike ride
Sunday - 5 minute warm up + 30 minute threshold run (Estimate - 7km)

I haven't cycled or swum for over 6 months, so I'm a bit worried - especially about setting a target of 40 laps first up - but a challenge is a challenge.

It's in writing now - NO EXCUSES!!!

Progress
Challenge 1: Make a change - stick to training schedule 100%
Challenge 2: Reduce non-water intake - 1 regular skim latte, 1 glass wine, 1 short black 80%
Challenge 3: Move 30km - 8.5km done On target

Why is it so hard to get up and run......

.....when it makes me feel so good.

When I was growing up I hated running. I only ever participated in school events when it was compulsory (and I came last). I never though I was any good.

At some point in my weightloss journey (on a CK forum) I was introduced to the C25k program. Why not try it? Running was supposed to be good for weight loss, it didn't cost anything and I could do it anywhere anytime. It took me about 12 weeks, but I made it to running continuously for 30 minutes (although my pace meant this was only about 4.5km).
It was wonderful for losing weight, but I don't know that I really enjoyed it.

We moved into winter, the days got shorter and I stopped running and the weight piled back on.

The next year - knowing how effective running was for getting off those kgs I did the program again. And again I stopped. A pattern formed.
The next year I did the Gateway to 8k.
Then the Freeway to 10k.

But at the end of each season I'd stop and pile back on the weight. I kept telling myself I still didn't like running. When I told my mother she told me "You can't run, you've never been able to run."

But last year, Michelle challenged me to set goals. So I set a couple of goals - run in a 10km event within 3 months, participate in a sprint triathlon within 6 months. 
My triathlon challenge came early with the Pink Triathlon - it was a blast. So with the encouragement of my new friends I enlisted in a local sprint triathlon (only 1 month from when I set the goal). I completed the entire series. I loved the running - and I was good at it (in comparison to my cycling and swimming which were at the rear of the pack).
I also completed the 10km Rebel Run4Fun after 2 months. I was elated. 

I finally realised that I actually liked running. It made me feel good. It helped me lose weight.

So in 2012 I set a goal to run the Canberra 1/2 marathon.
I had a training program (http://marathonguru.com.au/) in place for the first 1/2 and was doing well and feeling great. Then the "I don't want to get out of bed" syndrome started. My training suffered from a few weeks when I didn't run at all. I finished the event, but struggled all the way through. I was surprised, though, that my time was spot on the revised time that marathonguru had predicted based on my preparation.

I started running again and picked another event. The SEAFM Bay to Bay 1/2 Marathon. This time I followed the program to the letter and it was fantastic. I felt great, the running was good and I beat my target time. 

Next goal - the Blackmore's Marathon. I started my new training program and everything was good. But then I sabotaged myself again. A minor injury, cold weather, travel, any excuse not to get out of bed. I used the City2Surf as a paced training run (and did well, but was not ready and took time to recover). Then I gave up. Needless to say I didn't run in the  marathon.

I've had weeks where I've told myself "just run, you're getting fat again". I set my alarm when I go to bed. Then I roll over when it goes off in the morning.

I know I feel better after running.
I know it helps me keep the weight off.
I know it tightens my abs and gets rid of my muffin top.
I know that just a few weeks off makes a BIG difference to my training.
I LIKE running.

WHY is it so hard to get out of bed?


So - now Michelle challenges us "Make one small change."
Given my history, this may not look like a change - but based on the last 2 months it is definitely a change.
RUN JACKIE RUN
Follow your runkeeper program and stick to it. No cheating or rolling over in the morning.

Starting over

Just in case it's not obvious, I'm completely new to blogging. So if I seem a bit nervous or unsure - I am. I'm hoping that I will soon get used to putting myself out there, I will develop the skills to make my blogs enticing. But at the moment I'm just trying to get my head together. Here goes.

Kosciuszko Dec 2003
I was exhausted and could
barely walk for several days after.

At forty I was overweight, flabby and unfit. I'd stopped looking after myself and was concentrating on everyone around me. 

I can't remember exactly when it happened, but I was finding it more and more difficult to find clothes I liked. Eventually I discovered that it wasn't the clothes, it was me. No matter what I wore, I couldn't find anything that would make that fat body underneath look good anymore. When I hit size 18 (and 92kg) - that was it - I had to do something.

So I went on the Atkins Diet. I didn't exercise, I just changed my eating radically. It wasn't healthy. It wasn't sustainable. But I did lose about 15kg and got back into "normal" size 14-16 clothing.

Then I stopped and edged back up to 80 something kg.

So I tried it again. But it wasn't quite as successful.
I tried other diets (with mixed success), then discovered Calorie King. 
Calorie King worked but I still wasn't exercising consistently. I did a few running programs (C25k is awesome) but would stop as soon as the days became shorter and weather colder. It didn't help that I didn't have the drive or commitment to use CK for more than a few months at a time.  I worked my way down to 72kg one year, then 67kg, then 69kg. But every winter I would stack those kilos back on.

Then I found 12WBT in 2011(R3). The program, recipes and support were incredible. I finally was getting my head around my problems. Setting myself goals. Exercising consistently. The support from all the other 12WBTers (especially those special Sydneysiders) was invaluable.

By the end of the program I had cracked 65kg (a major goal as I had not managed anything below my year 10 weight of 67kg previous to this), I had run 10km and participated in several triathlons, I was wearing size 10 clothing.

Kosciuszko Feb 2012
With the fab 12WBTers
I did a training run the morning after our walk!!

2012 I was going to follow 12WBT principles and keep that weight off. I "shadowed" 12WBT for R1 & R2. I ran two half marathons. I finished the 50km endurance walk with a fabulous team in the Blue Mountains. Everything was good.

But by late August the motivation and drive had petered out. It was winter, I was working away from home, not running (but still eating as though I was), not exercising and those kilos crept back on. I've hit 72kg and am so pissed that I am not practicing what I know to be right.

So now - it's time to GET BACK ON TRACK and be accountable. To put it all out there and stop keeping secrets. To join up again and revisit all Mich's preseason tasks and work out whatever it is that is causing me to sabotage myself.

Feel free to kick me if you don't think I'm being honest.
Feel free to support me and give me a hand.
Feel free to ask me for support whenever you need it.
Feel free to cry on my shoulder or celebrate an achievement.

Six months ago I was the fittest I've ever been. When I hit 50 I want to be even fitter.

FIT & FIFTY (and maintaining it) is my goal.