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Day 4

Thursday, August 21, 2014

Working my way to double digits!

I signed up for the fall 5% challenge! I did not reach my 5% goal for the summer challenge. I ended up on vacation the last week of the challenge and missed the final weigh in. When I returned, I weighed in and found I had gained weight that week, which took me further from my goal. I have some fall weekends away planned but no weeklong vacations and am looking forward to this motivating challenge!

On a different note, I have been walking on my treadmill more this past week - rain, humidity, time constraints have found me walking indoors. I much prefer to walk outside! I have notice this: I set the treadmill at a 4 incline and a 15 minute mile pace. The first third of a mile I do fine. The second third of a mile I start slapping my left foot. The last third of the mile I find myself hanging on for dear life - not just to help with balance or if my knee gives out - but to help me keep the pace with the rolling tread beneath my feet. I do this for the remaining number of miles I walk (usually 3-4). Silly but my head tells me "faster, faster" but I know this is not right.

I have made this decision. I am going to slow my pace so I do not need to hold on AT ALL. Not so slow that my walk isn't challenging, but slow enough that I don't have to do a slow jog to keep up with the pace the entire time. Resting my hand on the treadmill for balance is one thing - but hanging on to keep up seems to totally defeat the purpose. This week I am going to focus more on my walking form than on the number of steps. It will be interesting to see if this makes a difference in my left foot slapping, or in my endurance.

I am also going to set some one minute fast pace intervals in there to get the heart rate going - but without holding on! OK - I will allow myself to rest my hands on the sides - but not grip them!!!

Not much else today. Been counting my blessings. Have many friends going through some of life's challenges and I am feeling extremely fortunate. My big struggle today is to let go of the treadmill. Life is good.

Hope you all have a great day!

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Member Comments About This Blog Post
    Thanks for sharing.

    I would rather walk outside even in the rain or the cold, but I'm not so crazy about the heat.

    I think slowing down on the treadmill is a good idea. You can go faster as your fitness improves.
    2497 days ago
    I like walking outside better too! It feels like I am going somewhere.
    2498 days ago
  • LE7_1234
    2498 days ago
    Thanks for your support on my blog. I agree with the 80/20 in regards to food. To many times in the past I would feel guilty over once piece of cake. Other times it was eat all I can attitude. I'm trying to relax my grip a bit.

    I like to walk but I mostly walk outdoors. You brave,strong, motivated, persistant warrior who is relentless and a fierce conqueror, you will reach your goal. What you said can be applied to many areas of our lives.
    2498 days ago
    Wise decision! I've been walking 3.2 miles/hour, but paying attention to my stride, my foot placement, etc. It is helping my posture, my strength balance between my right and left sides and helping diminish my knee, foot and toe arthritis pain.

    It is too slow to get my heart rate where I want it, so I have been carrying dumbbells and I can finish in good form, where I couldn't with the faster seed. That way, I also get to exercise my upper body while I walk. I work my wrists, shoulders, chest, biceps and triceps. I just swing my arms normally in-between exercises. It has helped with heart rate, upper body strength, and ability to execute proper form. Slower walking, more weight.

    I walk every day, but use the weights every other day. It keeps me from getting too sore in my neck, back and shoulders. You will find you will be able to eventually increase your speed without the weights and still keep proper form throughout your walk.

    Try it, but not too heavy. You can use water-filled gallon milk jugs (8 pounds/gallon), if you don't have dumbbells. Easy to hold onto, adjustable weight. Start out lighter and work your way up Eight pounds should be enough, but if not, use two jugs in each hand. A little harder to grip and exercise with, but they will still work. You could go all the way up to 16 pounds each hand.

    Make sure the lids are on tight, though! And make sure you wash them out well before using.
    2498 days ago
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