Couch-to-5k COMPLETE!

Hello there. I, Stevi, have completed the Couch-to-5k training. Yeah look at me go. Well actually I finished it on October 4th, but I haven’t made it to a ten minute mile so I am still about a half mile behind a 5k in 30 minutes. But I dare say that I am actually beginning to *enjoy* running. Crazy right? I never thought I could say enjoy and running in the same sentence. I am finally finding that zone while running where I can just not think, listen to my music, and just run. And I know that if I can do it, pretty much anyone can. I truly believe that. I am carrying a lot of extra weight. You just have to do it the right way and programs like Couch-to-5k are the way to go!

The wall I am beginning to hit that I want to quickly get out of is running at a slow pace. I am running about a 12 minute mile. While not as bad as it could be I really want to get that up to at least a 10 minute mile. Damn muscle memory (an mental barriers) can make speeding up difficult, but I know what I need to do and I am determined to make Friday’s workout the best ever by maintaining the pace that I begin with throughout the 30 minutes. I know I can do it because while running today I dare say it became a little easy. My breathing my fine and so was my body. I knew I could go faster, but kind of had that feeling like when you’re in a dream and you are trying to run and it feels like you are going in slow motion. As always, tomorrow is another day.

Another goal of mine now that I have a steady running schedule is to add strength training to my weekly routine. I know this will only improve my running and expedite weight loss. From previous weight loss failure I know that you can’t do it all at once and maintain it most of the time. So I think it’s good that I have a handle on my diet and running and now can add strength so I can continue to be successful and have this be a lifestyle change and not just a “diet.” It’s all a process and I am so lucky to have support from those around me.

I am almost to a size down in jeans which would be a size I haven’t been in for about 9 years. I will definitely do a happy dance.  Here we go people! Isn’t it amazing when you push yourself to accomplish your goals? LIfe is too short to not try and work for our goals. 

 

 

Proof of our accomplishment: 

 

 

 

Also just for fun a beautiful sunset in the amazing St. Louis that I was lucky enough to capture this shot. While mentioning St. Louis I must say GO CARDS!!!!

 

 

 

I can do this. I can do this.

So last week  I was feeling good. I had just ran for 20 minutes straight for the first time in forever and was feeling confident. Well the next three workouts after that were not easy. I didn’t stop. I did each workout, but it wasn’t without struggle. I found that the negative self talk was louder than ever. Can anyone else relate to this idea of having an amazing workout and then struggling the next few?

Anyway this experience just reaffirms that this process is one of struggle and constant self-evaluation. It isn’t easy, but I know that it will be worth it. I just have to keep pushing and keep shutting out that negative voice. On Wednesday we will be doing the last workout in week 6 of Couch-to-5k. And at this point we will be running with no walking in between. 25 minutes of walking the next three workouts and then 30 minutes! We are so close to being done and I know I just keep getting stronger.
We have registered for our first 5k on October 11th. I am terrified, but I know we can do it! And it’s a glow run so that is fun!

Now to inspire myself these are going to be my running mantras this week! 25 minutes here we come! I am gonna kick your ass! If you see me in Forest Park cheer me on:)

 

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Overcoming the Mental Blocks of Running and Fitness

Hope everyone had a happy weekend. Now back to the grind! Over the weekend on Saturday we completed workout two in week 5 of Couch-to-5K. The workout was 5 min warm up–8 min run—5 min walk–8 min run–5 min cool down. 

Let me just say this.  If you would have told me 5 weeks ago that I could run 8 minutes without stopping and let alone do it twice in one workout I wouldn’t have believed you. I don’t know if I would have believed you if you told me that last week. 

Which brings me to my main point, the most difficult part for me in this journey so far is the mental aspect of running and of trying to live a healthier lifestyle. I find myself fighting an inner battle on almost every run. I suppose part of that is because I am still training my body to run and every work out is something new and building more insurance.  But there is also a part in there telling me I can’t do it. I never thought I could be a runner. I thought I could work out and be athletic in many other ways, but not running. So every day is a new opportunity to prove myself wrong and challenge myself.

I find that each time it is a little easier to block out the negative thoughts and become in tune with my body, but it is a process indeed. It is amazing all the negative things we tell ourselves. I consider myself to be a very confident person, but I am finding through this journey that I have too much negative self-talk when it comes to workout out and losing weight at this point in my life. Which is silly! I am young and have a strong and capable mind and body. I just have to tell that negative bitch in my head to shut up and prove her wrong. Slowly but surely this is happening. Any tips from long time runners on this issue would be helpful!

Today we are doing the last workout in week 5 which is running for 20 minutes. I am slightly terrified. I know my body can do it I just have to tell my mind that. Updates to follow:) WIsh me luck! In the mean time I will try and remember this: 

 

Don't Give Up!

 

I wanted to share this recipe for Harvest Chicken Salad from The Nature Box that has become a staple in our home during the last month. I love how you can take most things and make a healthy version. So many small changes that can make all the difference. 

 

Ingredients:

  • 1 pound cooked chicken breast (chopped, diced, or shredded)
  • 1/2 cup diced red onion
  • 1/2 cup diced apple
  • 2/3 cup grapes, halved
  • 1/3 cup NatureBox Dried Cranberries or Zingy Currants
  • 1/4 cup sliced almonds
  • 1/2 cup Greek yogurt
  • 1-1/2 tablespoons freshly squeezed lemon juice
  • 1/2 teaspoon garlic powder
  • Kosher salt
  • Freshly ground black pepper
  • Ciabatta bread, toasted, for serving
Directions:
 
1. In a large bowl, combine chicken, red onion, apple, grapes, dried cranberries or currants, sliced almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper, to taste. Serve sandwiches on ciabatta bread with chicken salad mixture.
 
 
*I cook my chicken in the crock pot because it makes it so juicy and easy to shred, plus it’s super easy! I also like to use the Hungry Girl flatbread because it’s only 100 calories and delicious.
 
 
Any words of advice for me before the big run today and/or any typically unhealthy recipes that you make healthy with a few simple changes?