A lot of people have been asking me about what all I do for workouts during the week. So, while it may not be the most exciting blog post for most of you, I don't have any other real ideas. Deal with it.
Monday-This is a rest day for running (when you see Sunday, you'll understand). It is an arms day for the weights and, as Zach says, "curls are for the girls!" I also like to do some other form of cardio during this day. I use this day more as a joints rest day than anything. Running isn't allowed but a bike ride or elliptical workout is usually my go-to workout.
Tuesday-I do a three mile run as my scheduled workout. I also enjoy a bike ride or my Bob Harper's Yoga for the Warrior DVD.
Wednesday-This day is one of my least favorite days. It wears me out. It is my speed day. I alternate what I do each week. One week, I will do sprint intervals. The intervals consist of 400 meter intervals of sprinting broken up by 400 meter intervals of jogging. I hate it. I do anywhere from five to eight sprint intervals. The next week, I will do a tempo run. Not as bad as sprints but still not fun. I will start out going about ten minutes at an easy pace to get warm then go fifteen minutes at a faster run followed by ten minutes of easy cool down jog. I also do weights on this day. It is a chest and triceps day.
Thursday-Same as Tuesday. Three mile run with a bike ride, elliptical, or Bob's yoga.
Friday-Rest day!!! This is my actual rest day. I do nothing. Rest is important as you need your body to take a break so it can repair and rebuild joints and muscles. If you workout seven days a week without a break, you will do more harm than good.
Saturday-Build up for my long run. Anywhere from three to five miles will be run on this day. The distance depends on what the distance is for my long run on Sunday. The longer the Sunday run, the longer the Saturday run.
Sunday-Ugh. Long run day. The shortest I run on this day is five miles. I just started this program two weeks ago and I've done five miles both Sundays. This Sunday, I up it to six. Definitely not looking forward to it. Eventually, it will get up to seven miles.
So, that is my current workout schedule. It has changed before and probably will again. I got my running schedule from www.halhigdon.com. He has an intermediate 5k training program and that is the one I'm doing.
I'm sure some are thinking, "hey, Ager, why don't you have a legs day with the weights?" Well, as I said, my schedule has changed before. Friday used to be legs day. But with my new, more agressive running schedule, I need Friday as a rest day. I will eventually throw in legs day with the weights when I adjust and figure out which day it will fit into better.
Any questions? Suggestions? I'm on Facebook and Twitter! Also, you can comment in that section at the bottom called "comments".
Thursday, June 30, 2011
Monday, June 13, 2011
The Title
Several people have been asking me about the title of my blog, "Making Chicken Salad...". I was initially content with telling people it was just an inside joke but the questions are becoming more frequent so I thought I should finally explain the background.
I am a fan of the UFC and the show The Ultimate Fighter (TUF). If you aren't familiar with either the UFC or TUF, google it. This past season of TUF featured heavyweight coaches Junior Dos Santos and Brock Lesnar on opposing teams.
Brock Lesnar is a big 6' 3", 280 pound Montana redneck. That 280 pounds comes with less than 10% body fat by the way. Anyway, one of presumably many things that are enjoyable about rednecks is that quite a few have quite colorful euphemisms or figures of speech. It became apparant very early in this past season of TUF that Brock is one of these rednecks.
After one of Team Brock's fighters won his exhibition fight against one of Team Dos Santos' fighters in what I think was the second episode of the season, Brock made a comment during the locker room celebration.
Brock said something along the lines of "chicken salad out of chicken sh**! That's what we are! We chicken sh**!" This comment, while leaving some of his fighters confused and offended, made me laugh.
"The Next Big Thing" explained what he meant by this early in the next episode when one of his coaches informed him that some of the fighters were taking the comment personally. Brock explained that when these amateur, unknown welterweights came in, they were nothing but "just another 170 pound chicken sh**" but that they were there to polish their skills and become chicken salad.
Even with explaining the meaning, I still thought the phrase was ridiculous and funny. I began throwing it around when hanging out with Zach while working out or playing video games or whatever.
I decided, after prodding by many, to start this blog and the blog needed a title. I've never been good with titles of things. For some reason, it's a challenge for me to think of a title that I don't feel is stupid. I'm not sure why but Brock's phrase popped into my head and I decided to use it for the title of my blog.
So, that's the story behind the title. I apologize if anyone started reading this blog hoping for some new chicken salad recipes...
If you think about it, it makes sense. It's a very fitting title. I started at the end of December as a 265-270 pound chicken sh**. With hard work, discipline (most days), and determination, I'm on my way to becoming chicken salad.
I am a fan of the UFC and the show The Ultimate Fighter (TUF). If you aren't familiar with either the UFC or TUF, google it. This past season of TUF featured heavyweight coaches Junior Dos Santos and Brock Lesnar on opposing teams.
Brock Lesnar is a big 6' 3", 280 pound Montana redneck. That 280 pounds comes with less than 10% body fat by the way. Anyway, one of presumably many things that are enjoyable about rednecks is that quite a few have quite colorful euphemisms or figures of speech. It became apparant very early in this past season of TUF that Brock is one of these rednecks.
After one of Team Brock's fighters won his exhibition fight against one of Team Dos Santos' fighters in what I think was the second episode of the season, Brock made a comment during the locker room celebration.
Brock said something along the lines of "chicken salad out of chicken sh**! That's what we are! We chicken sh**!" This comment, while leaving some of his fighters confused and offended, made me laugh.
"The Next Big Thing" explained what he meant by this early in the next episode when one of his coaches informed him that some of the fighters were taking the comment personally. Brock explained that when these amateur, unknown welterweights came in, they were nothing but "just another 170 pound chicken sh**" but that they were there to polish their skills and become chicken salad.
Even with explaining the meaning, I still thought the phrase was ridiculous and funny. I began throwing it around when hanging out with Zach while working out or playing video games or whatever.
I decided, after prodding by many, to start this blog and the blog needed a title. I've never been good with titles of things. For some reason, it's a challenge for me to think of a title that I don't feel is stupid. I'm not sure why but Brock's phrase popped into my head and I decided to use it for the title of my blog.
So, that's the story behind the title. I apologize if anyone started reading this blog hoping for some new chicken salad recipes...
If you think about it, it makes sense. It's a very fitting title. I started at the end of December as a 265-270 pound chicken sh**. With hard work, discipline (most days), and determination, I'm on my way to becoming chicken salad.
Wednesday, June 8, 2011
"You Better Run All Day And Run All Night..."
As anyone who has been reading my blog know, I ran my first race this past Saturday. It was a 5k in the Dam to Dam here in Des Moines.
I had one purpose for doing this race, to use it as a mark of how far I've come in my weight loss and fitness journey. I had no intention of becoming a "runner". I was going to do this race and possibly another down the road as another mark but I was never going to be a "runner". I hate running. I always have hated running. I called runners stupid and crazy. People who like running don't make sense to me.
I still hate running...but I love competing.
Although I wasn't actually competing against anyone but myself in this first race, it was indescribable as I pushed myself along the course and across the finish line. I was competing against myself and I loved it.
Ever since I finished, I've been itching to get back to running and getting ready to do another race as soon as possible. I was so excited to run again yesterday and not even 100+ degree humidity could stop me. It was all I could think about at work yesterday. Holy cow! I couldn't wait to run! Even today, I'm looking forward to my run tomorrow! I wish I was running today!
Stephanie told me it would happen. She said that I would be hoooked after my first race. She knew I would want to do more. She told me that almost from the first day she got me to start running.
Before Saturday, I was only running as a form of exercise. While running yesterday, I found myself thinking about when, where, and how far my next race would be any time I was able to take my mind off the heat. I would picture myself crossing the finish line. I could almost feel the excitement I felt when I was standing at the starting line.
It's no a longer a question of "if" I'm going to do another race. I've already looked into other races in the area. It is happening.
I've asked Steph to write me up new running programs and my friend, Josh, to e-mail me any training tips he can offer. I'm reading blogs and articles about running. I keep wanting to push myself and get better. Now that I'm reaching new potential I didn't know I had, I'm wondering how much farther I can push myself.
I'm no longer running just as a form of exercise. I'm running now as training for my next race.
Oh shoot...I'm a...I guess I'm a runner...gee...thanks, Steph...
Saturday, June 4, 2011
The Dam Race
I did it! I ran and finished my first 5k today with the Dam to Dam 5k in Des Moines! I met both of the goals I had for the race. I wanted to run every step and finish within 35 minutes. I ran the whole way and finished with a time of 33:48.
It was pretty emotional for me when I finished. The thought of where I was a year ago to being a 5k race finisher is overwhelming to me. Not even a year ago; just seven months ago.
I remember when I began the C25K training and the first day I was dying during a one minute jogging interval. I'm rarely ever proud of myself but I am proud of what I've done.
I was pretty nervous going into the race. I kept trying to keep focused on the fact that it was just like any other 3.1 miles I've ran around my neighborhood. The only differences were the number of people and the location. I waited for the race with my mom and my dad. I was glad they could both come and support me.
I probably started out going too hard but I caught myself after a couple minutes and made myself pull back on the reigns a bit. I feel like I kept a pretty steady pace the rest of the way.
I was surprised how quickly the first two miles went. It did not seem like I had been running that long. I felt fine. Unfortunately, when I saw that "1 Mile To Go" sign, it got harder for me. It was probably all a mental thing but I was pretty sore after I saw that sign and realized I had 2.1 miles behind me. I kept wanting to pull over and walk or slow down but I wouldn't let myself. One mile is nothing. I could push through it.
When the finish line was in sight, I picked up my pace a bit. At the 200 meters sign, I pressed on the gas pedal and sped up. When I hit the 100 meters sign, I started sprinting. I would have liked to finish on a sprint but it was so crowded from all the other runners finishing, the line was clogged up and I had to pretty much walk across the finish line.
After I crossed the line, I walked to go find water. I enjoyed seeing my friends Dani and Nathan along with one of my coaches, Zach, on the sidelines. It was awesome having their support. After chatting with them and another friend/race participant, Timmy, I went to go find my parents.
I stood for a few minutes waiting for my time to be posted. I kind of kept an eye on the timer as I was crossing the finish line but I wasn't sure when exactly it counted me crossing. I thought I saw a few seconds over 35 minutes. I would have been happy with that but I really wanted under so I waited for the results to be posted to be sure. Then, it was tough getting through the crowd and trying to find my name.
I could have lept out of my skin when I saw 33:48. I was very excited that I met both of my goals. I could hardly believe it.
I hope to keep going. As I said in my last post, this is merely a mile marker on this road and certainly not an exit ramp. I'm proud of what I did today and what I've done the past six months but I'm hungry and motivated to go even further now.
I'm trying to look towards my next possible race. I don't know when or where or how far the next one will be but there will be a next one. I asked my coach, Stephanie, to draw me up a 10k training program. She seemed excited to get that going and so am I.
Thanks to Dani, Nathan, Zach, Dad, and Mom for coming out and supporting me. Thanks to everyone who kept me in their thoughts and prayers. Thanks to everyone who offered up encouraging words and support. I appreciate everyone.
Possibly the Dam to Dam 20k next year? Who knows.
It was pretty emotional for me when I finished. The thought of where I was a year ago to being a 5k race finisher is overwhelming to me. Not even a year ago; just seven months ago.
I remember when I began the C25K training and the first day I was dying during a one minute jogging interval. I'm rarely ever proud of myself but I am proud of what I've done.
I was pretty nervous going into the race. I kept trying to keep focused on the fact that it was just like any other 3.1 miles I've ran around my neighborhood. The only differences were the number of people and the location. I waited for the race with my mom and my dad. I was glad they could both come and support me.
I probably started out going too hard but I caught myself after a couple minutes and made myself pull back on the reigns a bit. I feel like I kept a pretty steady pace the rest of the way.
I was surprised how quickly the first two miles went. It did not seem like I had been running that long. I felt fine. Unfortunately, when I saw that "1 Mile To Go" sign, it got harder for me. It was probably all a mental thing but I was pretty sore after I saw that sign and realized I had 2.1 miles behind me. I kept wanting to pull over and walk or slow down but I wouldn't let myself. One mile is nothing. I could push through it.
When the finish line was in sight, I picked up my pace a bit. At the 200 meters sign, I pressed on the gas pedal and sped up. When I hit the 100 meters sign, I started sprinting. I would have liked to finish on a sprint but it was so crowded from all the other runners finishing, the line was clogged up and I had to pretty much walk across the finish line.
After I crossed the line, I walked to go find water. I enjoyed seeing my friends Dani and Nathan along with one of my coaches, Zach, on the sidelines. It was awesome having their support. After chatting with them and another friend/race participant, Timmy, I went to go find my parents.
I stood for a few minutes waiting for my time to be posted. I kind of kept an eye on the timer as I was crossing the finish line but I wasn't sure when exactly it counted me crossing. I thought I saw a few seconds over 35 minutes. I would have been happy with that but I really wanted under so I waited for the results to be posted to be sure. Then, it was tough getting through the crowd and trying to find my name.
I could have lept out of my skin when I saw 33:48. I was very excited that I met both of my goals. I could hardly believe it.
I hope to keep going. As I said in my last post, this is merely a mile marker on this road and certainly not an exit ramp. I'm proud of what I did today and what I've done the past six months but I'm hungry and motivated to go even further now.
I'm trying to look towards my next possible race. I don't know when or where or how far the next one will be but there will be a next one. I asked my coach, Stephanie, to draw me up a 10k training program. She seemed excited to get that going and so am I.
Thanks to Dani, Nathan, Zach, Dad, and Mom for coming out and supporting me. Thanks to everyone who kept me in their thoughts and prayers. Thanks to everyone who offered up encouraging words and support. I appreciate everyone.
Possibly the Dam to Dam 20k next year? Who knows.
Friday, June 3, 2011
Fast Foward/Dam to Dam
Ok. I'm tired of doing the whole "Getting Started" catch up posts. I'm just going to go through it really fast.
I was overweight then decided it needed to change so I have been fixing it with exercise and proper diet. I started a little over 265 pounds and weighed in this morning, about six months later, at 220 pounds.
Everyone caught up? Good.
Tomorrow is the biggest mile marker I have yet to make in my journey. I've set up several random ones since starting out. A few months ago, I really wanted to hit 250 pounds and I did that. I later wanted to be able to run twenty minutes without stopping or walking and I did that. Tomorrow, I am running in the Dam to Dam 5k race in Des Moines.
I know many people who are running the 20k tomorrow but I am more than satisfied and proud of a 5k considering just six months ago I couldn't run for a full minute without feeling like I was going to keel over and die.
A program I highly recommend and stand by is the Couch to 5k running program (www.c25k.com). It was designed for people just like me to go from complete inactivity (couch) to being able to run a 5k in nine weeks. As a former baseball player, I've never been a distance runner but after completing the program, I feel more than ready for tomorrow.
I'm incredibly thankful for everyone who has supported me as I've prepared for this race. I know countless people have prayed and offered encouragment via various means whether that was facebook or texts or what have you.
I would like to specifically thank my coaches. Zach deserves thanks for keeping me accountable with my cardio and diet as well as lifting with me. Stephanie for answering my countless questions and offering advice and help every time I asked. I also, of course, never would have gotten started without Steph. My step mother, Julie, has earned credit for telling me about the C25K program. Josh Boersma has answered a ton of questions I've asked him as well. Lauren Schrock has spent countless hours praying for me.
I know many more of you have helped and/or offered encouragment so I hope you know you're all appreciated! Confidence is something I've always struggled with. Your encouragment, prayers, thoughts, well-wishes, etc are all important. Thank you, all!
Part of me feels silly making a big deal over 3.1 miles when I know that thousands will run way more than that tomorrow. The other part of me thinks, hey, screw it! I will make a big deal out of this because a few months ago I was almost 270 pounds! And now I'm actually running a 5k tomorrow!
I was overweight then decided it needed to change so I have been fixing it with exercise and proper diet. I started a little over 265 pounds and weighed in this morning, about six months later, at 220 pounds.
Everyone caught up? Good.
Tomorrow is the biggest mile marker I have yet to make in my journey. I've set up several random ones since starting out. A few months ago, I really wanted to hit 250 pounds and I did that. I later wanted to be able to run twenty minutes without stopping or walking and I did that. Tomorrow, I am running in the Dam to Dam 5k race in Des Moines.
I know many people who are running the 20k tomorrow but I am more than satisfied and proud of a 5k considering just six months ago I couldn't run for a full minute without feeling like I was going to keel over and die.
A program I highly recommend and stand by is the Couch to 5k running program (www.c25k.com). It was designed for people just like me to go from complete inactivity (couch) to being able to run a 5k in nine weeks. As a former baseball player, I've never been a distance runner but after completing the program, I feel more than ready for tomorrow.
I'm incredibly thankful for everyone who has supported me as I've prepared for this race. I know countless people have prayed and offered encouragment via various means whether that was facebook or texts or what have you.
I would like to specifically thank my coaches. Zach deserves thanks for keeping me accountable with my cardio and diet as well as lifting with me. Stephanie for answering my countless questions and offering advice and help every time I asked. I also, of course, never would have gotten started without Steph. My step mother, Julie, has earned credit for telling me about the C25K program. Josh Boersma has answered a ton of questions I've asked him as well. Lauren Schrock has spent countless hours praying for me.
I know many more of you have helped and/or offered encouragment so I hope you know you're all appreciated! Confidence is something I've always struggled with. Your encouragment, prayers, thoughts, well-wishes, etc are all important. Thank you, all!
Part of me feels silly making a big deal over 3.1 miles when I know that thousands will run way more than that tomorrow. The other part of me thinks, hey, screw it! I will make a big deal out of this because a few months ago I was almost 270 pounds! And now I'm actually running a 5k tomorrow!
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