Tag Archives: running

NEW TRAINING SCHEDULE

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Melissa from BenderFitness completed  a half marathon with her husband Jesse. I am so proud of them both and wish them congrats on the amazing accomplishment of running in The Pittsburgh Marathon.Such inspiration.

I am beginning a more specialized running format. I still need to get a fitbit or pedometer and new running shoes but for now I am just going by time and what I know the distance to be. Melissa @BenderFitness composed this schedule for me. I have already been running three times per week but starting on May 11th 2015 I am going to document my training starting with this training schedule below. I hope to eventually run in a half marathon. I am meeting one of my new running friends for coffee and inspiration soon. I am not competing with anyone but me, building my base.

If you have not guessed it already, my first fitness goal will have everything to do with running. I will be writing about the specifics of what I plan to do in a future post when I compose my top ten list of goals to accomplish. Why do I run?  I run because I never thought I could run without stopping or walking. Now I am hooked on my runner’s high.
Here is my running training schedule from Melissa Bender Fitness
 http://www.benderfitness.com/2015/05/5k-training-for-new-runners.html

PART 1:

Run 3X Per Week for 2 Weeks

Goal: Run 3.1 Miles or 30 Minutes continuously at a comfortable pace.

Types of Runs:

1. Slow Easy Run: Run Continuously without Walking. Don’t worry about pace.

PART 2:

Run 3-4X Per Week for 4 Weeks

Goal: Improve consistency and pacing.

Types of Runs:

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One to two runs at a slightly faster pace. Moderate Pace: You should be pushing and breathing heavier, but able to talk if needed. Use a stopwatch, phone running app or GPS watch during runs. Complete the same run you do on your Easy days, but focus on doing it a little bit faster. Don’t go to fast, you still want to complete the run without stopping to walk.

PART 3:

Run 3-5X Per Week

Goal: Improve Speed, Consistency and Endurance.

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One Moderate Pace Run per Week.

3. One to Two Speed Workouts. Select 1-2 of the workouts below and incorporate them into your week).

  • 5 Minutes Easy/5 Minutes Hard:

-5 Minute Warm-up, Run 5 Minutes at Easy Training Pace, Transition into 5 Minutes Hard (Faster than your Moderate Training Pace), 5 Minutes Easy, Complete with 5 Minute Cool Down. Total Workout Time: 25 Minutes.

  • In-Run Sprints:

During your run incorporate 20-Seconds Hard Sprinting followed by 40 seconds at normal running pace. Repeat this 4-6 times during a normal 30-minute run. Start the sprints at the 10 or 15 minute running mark.

  • Run 25-30 Minutes at your normal pace. Complete the run with four to six 20-second sprints. In between sprints walk back to your starting point.
I am going to be doing the Bikini Prep workouts at least 3 times a week with some yoga a few times a week. I am going to be keeping a journal of my progress. I am on day two.
I looked down and saw a ladybug. A sign of good things to come. What are you doing to make your dreams a reality? Does it help to have a good support system?


​Get it!!

Namaste’

Runner’s High on 4/20 day

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runme15

It has been about four weeks since I started running seriously. I admit it took me this long to fall in love with running. I am finally there, and thanks to BenderFitness I am officially a runner. Melissa taught me how to run to maintain my pace and achieve distance without stopping or walking.

Yesterday I achieved a fitness milestone, running over the Golden Gate Bridge and back again. It is a total of 3.4 miles. It was the most euphoric feeling and I am so happy to have shared the moment with one of my dear friends Kristina who visited over the weekend from NYC.

Kristina is running a half marathon in Brooklyn NYC in October and that has inspired me to do a half marathon in November instead of the 10k. I know I will really have to train and Melissa Bender and I are in the works coming up with a training program to get me there.

The sky’s the limit. It was national 420 day and I earned my runner’s high and crossed an item off my fitness bucket list. It was the most amazing moment and next I plan to run over it four times and do a few 5K’s as I train for the bigger races. I am so in love with running and cannot believe it took me this long to get there. Better late than never.

Namaste’

Love and light

Rose

runme8runme7

 

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5 Things BenderFitness taught me about running

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friendsvvisitrunroserun

 

1. Pace yourself, and start slow. I used to fear running even though I did a 10K last year. It was such a proud moment for me but I had to stop and walk/run. I never fully embraced running like I am now. I want to keep going and see how far I can go. Run a marathon someday? Why not. It is all in the pace.
2. Listen to your breath and turn off the tunes. Ok this was a hard one for me and I resisted. I am a dancer and I love my music, It motivates me. Now I find I am motivated by running for the sake of running, not drowning out the sensations with music. There will be a time when I become a seasoned runner when I can listen to music as I run, but for now I run and listen to my breath.
3. Keep Moving, sounds so simple and so difficult, but honestly if you just keep moving you can do it.
4.Dress for the weather, and have on layers that can come off if you get hot. Here in the Bay Area it can feel cold with the wind but as you get moving you become warm.
5. Start with a small race. I am signing up for a 5K in a few months. I can already run over 3 miles and I will definitely be ready. Once I have a few under my belt I will graduate to a 10K and then maybe a half marathon.
I am really loving running now, and I am so grateful she taught me how to run the correct way. Now I feel like the sky’s the limit. I also discovered after I run I have this incredible zen like euphoria that relaxed my whole mind and body. It really is helping me handle the day to day stress.
Namaste’
Rose
friendsvisit32

 

My love-hate relationship with running

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I have a love/hate relationship with running. When I first started this program in 2013 in Los Angeles, I resisted running with my trainer Mike. He would try to get me to run, and I would hem and haw and take my time transitioning from walking to running. He was incredibly supportive even when I whined about running.

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When I signed up for my first 5K, I actually missed the turn and did the whole 10K, and it was the best feeling ever crossing the finish line. It was such a sense of accomplishment and a natural high. I was so proud of myself but there were times when I had to walk/run. I had never developed my running pace and my running was inconsistent. Soon after I broke my toe and my running schedule was off and on. I remember that high I felt and I have been inspired to push my running to a new level.

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Now I am running again, with the help of Melissa  Bender of BenderFitness. She is in town and not letting me rest on my laurels. I am her fitness ambassador and I want to make her proud, and push myself farther than I have before. I am only competitive with myself and I am ready to take it to the next level. I am appearing in a few of her workout videos and I have a new sense of motivation.
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Melissa is also my running coach and we have been running now all week. She really is pushing me and I did not think I could do what she got me to do.  Melissa and Nicole got me to run the first day for 1.3 miles nonstop run, and another 1.3 run/walk. On Wednesday afternoon we ran a total of 3.1 miles, the equivalent of a 5k. I am so proud that I can do this. Again, I hemmed and hawed and gave Melissa looks that could kill the whole time she pushed me. I did it, and I am so proud and this is just the beginning. I plan on signing up for a race this summer and I am beyond excited.
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I will be sharing my workout program and schedule soon.  I plan to run three days a week. of course the beautiful bay front park that we discovered in my neighborhood  makes my destination worth every mile. I was so sore afterwards and later I was caught crawling up my stairs. Soreness will not stop me though and I am looking forward to working harder for all of my fitness goals.
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When you believe you achieve, even if afterwards you have to crawl up stairs.
Just one step in the staircase to my goals.
Love and Light to all
Namaste’
Rose

MONDAY AGAIN

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Monday morning, you keep coming back with a vengeance but you do not frighten me. I actually look forward to you and revel in your newness. It is not only the beginning of my work week but also the beginning of my work out week, and I plan accordingly. I look forward to challenging myself and making my goals a reality starting with my Monday routine. So Monday, your bark is much louder than your bite. Bring it on Monday Monday, I trust you and you are just as good as Friday.

I worked out all weekend, trying to get back on track from being out of town in Phoenix. Tonight I will walk and workout and tomorrow is my work out with my trainer Mike. I am determined to get past anything that is holding me back, and I have cleaned up my eating habits once again. I gained two pounds last week, so I am doing a self access and forging forward with nothing but determination and positivity. 

A little note about injuries. I have been plagued by a slight foot injury which was made worse when I did the 10k, and then in Phoenix I tripped barefoot and stubbed my toe bad. I have been to lazy to make a podiatrist appointment so I went to the minute clinic at the local pharmacy and she said I have Plantar Fasciitis. 

I am not sure she is correct, but it is not serious and I am making efforts to heal my foot and toes. I am wearing an ankle brace, and as soon as FrontRunners opens near my house I am getting good running shoes. I am taking extra Magnesium and watching my Potassium and wrapping my toe when it hurts. A little ibuprofen goes a long way as well. Today the pain is much less, and I am still working out but passing on running until I have the new shoes and I feel it is completely healed. I am going to do another 10K soon with seasons 52. I am picking the item to do off my Fitness Bucket List  for May in the next few weeks.

Off for my day, my cats make me want to be lazy and stay in bed with them all morning. Love and Light to all.
Namaste’
Rose



FIRST 10K, ACCIDENTAL 10K

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Good afternoon to all on this beautiful Saturday afternoon. Today was a special day for me, I wanted for sometime to do a 5K, crossing  off one of the items on my fitness bucket list. I signed up for one with a team from Seasons 52, thanks to my wonderful manager Laura Dennis. We planned it a few months ago and we signed up for Run Seal Beach, a 5K and 10K in picturesque Seal Beach California.

Today I woke up bright and early before five am, and made my way to the Coffee Bean and Tea Leaf to meet the others. It was amazing being up before the sun, and getting to witness the sunrise from a sleepy coffee shop, trying to restrain my excitement for what was to come.

Together Jonathan, Christine, Shane and I made the trek to Seal Beach and meet up with Laura, Caroline and Whitney. Laura was ready to go and she had Seasons 52 tee shirts for us. I am grateful to Laura and Seasons 52 for sponsoring us and giving me the opportunity to make one of my  fitness goals a reality. I am a long way from being over 200 lbs and out of shape, and I feel so fantastic.

Time was of the essence, we didn’t even have time to use a port of potty, they were lining up as we arrived. We all made a plan to meet after since we would all be going at different paces.
All of us were doing the 5K, except for Jonathan who is a seasoned runner, no pun intended. He ran the 10K which inspires me greatly.  I lined up towards the back with Laura, a little nervous with all of the people there. I am a novice runner and it is quite overwhelming being in such close proximity with all of the runners and wondering if I was going to get trampled. On top of that I have a slight toe injury and I was hoping the pain would hold out. I buddy wrapped my toes and took a few aspirin and believed I would be fine, after all the mind is stronger than the body.  I had my music and I was ready. They called our group and Laura told me to push through my first song and keep going. She is an avid runner and it was not long before I lost her and went at my own slower pace. At one point I noticed runners going in a different direction, but I kept moving forward, oblivious of anything around me but my own stride and the tune keeping me upbeat, energized and moving onward.

I was enjoying my experience, sprinting fast to my play list and then walking for a bit, then again running. There was a point where I may have felt that elusive runners high people speak so fondly of. The breeze from the trees was cooling my overheated body down, the rhythm of my music was guiding my pace. I forged forward thinking I must be close to being done as I saw the 3 mile marker. I felt the sense of pride for being so close to finishing my first 5K.

Not so fast, the path oddly continued on and on, the runners who lost steam walked and I ran until I could run no more and at that point I began speed walking. That is when I noticed something peculiar, The 4 Mile marker. At every mile marker I encountered I snapped a quick photo.  There were two ladies walking past me and I turned off my music to ask them how long the race was. A bit over 6 miles was the answer. We exchanged introductions, sisters Barbara and Judy kindly informed me I was running the 10K. We all got a chuckle out of the fact I accidentally was doing a 10K. As we approached the 5 Mile marker Judy snapped a photo of me standing next to it, and I also got a photo of the lovely ladies to remember them by. It was a high knowing I was accidentally doing my first 10K. 

Dynamo sisters Judy and Barbara



Realizing I went the wrong way but so happy. Quick pic and onward towards the finish line.



I kept going, at this point my toe was starting to ache but I did not slow down. Barbara and Judy wanted to beat their younger sister to the finish line so they were off running. I pondered that the Seasons 52 team was probably wondering where I was and all of a sudden I saw Jonathan walking in the opposite direction. I explained to him I never took the 5K turn and instead accidentally ran the 10K, well walked/ran the 10K. He thought it was amazing and immediately walked with me for the duration of the race.  Jonathan texted the others to let them know he found me. We decided I was going to run through the finish line so Jonathan joined me as I turned on my most inspiring tune and ran through the red arches to complete my first 10K. Judy was at the finish line and greeted me with a congratulatory hug which made me feel ten feet tall.

Thank you Judy 


I did a 10K


The others were waiting, laughing at the fact that I missed the turn. Christine immediately handed me a protein bar, banana, and water and I was congratulated for doing my first 10K. We all laughed that I missed the turn, it was such a Rose thing to do. Today was such a wonderful experience, the people, the challenge, the scenery, the camaraderie of everyone gathered to conquer their personal goals and rooting for the person next to them. No competition, sportsmanship is alive and well in Seal Beach.

The morning was marvelous and I am so happy I had such a fun team to share this moment with.  We took lots of photos and walked back to the car no worse for wear. I am inspired by the people who ran/walked beside me and honored to call them friends and co workers. Not a bad way to kick off the weekend.

Shane, Christine, Jonathan, Caroline, Laura, me and Whitney Team Seasons 52



Now what, my first half marathon? Not so fast, but I will have to make my next running goal a reality. No excuses now when I run with my trainer Mike. Our goal is for me to run around the park 4 times without stopping, and I am so inspired to make this quest happen in the near future. After all, I am ageless, fearless and I believe in me. As long as I have such amazing friends beside me I can conquer any battle. 

More photos to follow.

Love and Light to all,
Namaste’
Happy Weekend
Rose




BURPEE CHALLENGE

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Good Evening to all. In honor of the Olympics I have decided to really turn up the volume on my workouts. I do still somewhat struggle with Burpees, so I have decided to sneak in 25 Burpees a day, in addition to my regular workouts and not including when I do them with my trainer Mike. This will help me improve, practice makes perfect. Plus I need more work on my pushups. I am starting this challenge tomorrow, no matter what my workouts are I will add 25 burpees a day. 
Tonight I got my cardio in outside, the weather was in the 60’s and so lovely.


Off to do some stretching before bed. Namaste, Love and light and goodnight.
Rose


BACK AT IT

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Running path in Beverly Hills



Good morning to all.  I am a little tired but I feel great. I am happy to be back to my workouts with my trainer Mike on Tuesdays and Thursdays. Yesterdays workout was a quick recap to get be back in the swing of things so to speak. Mike is a wonderful trainer and he is now building a following. I will have photos of our training sessions in the future. The park was cool but I was still able to work out without a jacket. I forget how spoiled we are here in Southern California. It makes getting fit much easier. 

This morning I woke up, and made sure I did some stretches before my morning coffee. I have worked hard the first five months in 2013 and I am proud of that, but I am ready to step it up a notch or two.

Tonight I am going to go running and walking and maybe take a yoga class. I will see how much time I have, but I am getting back to my yoga 3-5 times a week. I love the holidays but I can say I am happy we are back to our routine. Routine and consistency are what I need to be successful. My plan is in the process for 2014.

Off to have a bit of coffee. My weigh in is Saturday and I am excited. So much work to be done and I love challenges.
Oh, and I have a Facebook page that links this blog. Please like if you are so inclined.
https://www.facebook.com/MyChangeForATen
Happy Day
Namaste’
Rose

TIME TO WARDROBE SHOP

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I am so late posting, I have had a relaxing day at home but I definitely got my workout in. I went for a walk/run and I have to admit it was cold outside today. My diet is going strong and I am so happy I lost the two pounds of water weight.

I have a dilemma, not a bad one but a dilemma just the same. I have been invited to a party in Beverly Hills by my regular guests at Seasons 52. It is Monday night, a holiday party with a performance by a Prima ballerina and her partner. I would love to attend but after losing 30 pounds, I literally have nothing to wear and not sure I will be able to find the time to go shopping by Monday. I have to buy an outfit for my birthday in two weeks and not sure I feel like rushing tomorrow to find something for Monday. Plus I really want to go to yoga and stay on track. Up until now I have only been purchasing workout and work clothes, knowing my body is changing and I am losing weight it does not make sense to buy a new wardrobe.

This party would be amazing, I meditated on it and I think I am going to pass. I do not need the distraction of food and missing a workout and yoga. I am so honored that I was invited and I truly love the ladies who asked me to go but I must stay on schedule.

On another note, I will post my 20lb charity soon. I am just waiting for confirmation from the organization. It is the perfect idea for the season of joy.

Wishing you sweet dreams.

Namaste’
Rose

GOOD MONDAY MORNING

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Toast and Popcorn for Thanksgiving, Snoopy Style



Good Monday Morning to all. I am so excited about Thanksgiving. I think I picked the perfect day to cheat on my healthy diet and lifestyle, but I am going to try to sneak a run in as the turkey cooks. My friend from the Richard Simmons video Francie is coming to join us for dinner, and I am calling it our Charlie Brown Thanksgiving. It is going to be so much fun, you do not have to have tons of people to have a good time. We miss family but we love life and make the most of moments every chance we get. Yesterday we pulled out the Christmas tree, and it is ready to go. Only three more days of work.

I weigh in tomorrow, and I hope I lost a little weight. I know I am losing inches and well as weight but it is so rewarding to see the scale go down. My stomach feels so flat, lol, that is the best feeling.

Off for my day, this week I will be doing less yoga in class because I have things to get ready for my Thanksgiving, but I will sneak a class in and of course go running/walking. There is no schedule for that, you just step out the door and go.

Namaste’
Happy Monday
Rose