I completed level 2 in my training on Saturday by participating in a 10k race for a local church here. Even without the 1˚C (33.8˚F) temperature and brisk winter wind, it was an interesting experience.

I warmed up well, started out by climbing up a reasonably steep but short hill, and proceeded through what was a beautiful, not-terribly-strenuous walk to complete the first 5k loop. I found that although I wasn’t breathing hard or feeling like I was exerting myself beyond my comfort zone (keeping up with about a 7 on the RPE in my estimation), I was pushing myself beyond my ideal heart rate, and my muscles got very tired, very quickly – which is unusual, as I walk a 10k or more almost every week with no issues whatsoever.

I have been training using the Maffetone method which I love, but I’ve not been using it long enough to get a good speed result from a 10k race, so I decided to ignore all his good advice about keeping within your (much lower than conventional) ideal training heart rate level, and just walk as quickly as I could without getting winded. By the end of the first 5k my feet were numb from the cold and felt like bricks, I was demotivated, tired, frustrated, and feeling generally like quitting. I couldn’t believe it. I warm up with a 5k. This was ridiculous.

The second half was better because I hooked up with the woman who owns Distinctive Catering and we got into a great discussion about my funky shoes (they were quite the hit at this walk) and walking in general and I slowed my pace a little to keep together with her and engage in conversation. This moved me back into a better pace within my ideal heart rate. My pace had moved to about a 5.5-6 on the RPE, and with my feet now having some warm blood circulating through them, engaging myself in interesting conversation, and staying within my hear rate, I felt much better on the second lap – but was still feeling quite tired. Much more tired than my long walks (i.e. 21k) feel. This was odd.

The race ended in the middle of a pretty good downfall of snow, so I didn’t want to hang around much outside when it was over (though I did snag a bagel and had a brief chat with some walkers around the coffee urn…) Because of this I didn’t really stretch properly (what is WRONG with me?) and so for the rest of the day I was tired, achy, and quite uncomfortable.

So, lesson learned. I will take longer to prepare for my 21k so that my aerobic level is at place where I can complete it within my proper heart rate level at an 8 minute/kilometer speed (2.8hr finish time – I’m not too far off). And I will take the time to stretch properly when I’m done.

Live and learn….

Happy walking!

Darlene

(PS – sorry I don’t have any pics. My hubby had a meeting on in the morning and couldn’t be there to take pictures of my crossing the finish line in the snow… Too bad)

HAPPY CANADA DAY!

Jenolan Caves to Hill End
Your Blue Mountains journey begins in Jenolan Caves. Jenolan Caves is home to the oldest discovered open caves in the world, approximately discovered in 1835-49, featuring numerous Silurian marine fossils and calcite formations. From Jenolan Caves walk to Gulgong a gold rush town which was founded in the 1870s and then on to Mudgee in the Cudgegong River valley, which is now a wine producing region. From Mudgee continue on to Hill End which was established in the 1850s as a gold rush town. Hill End is also classified as a historical site by the National Parks and Wildlife Service.

The GREAT NEWS is that you can join me, because I’m only walking “virtually” using this very cool website:

You just create an account (choose to join the step log on the bottom left), then go to the “I-challenge” link, and sign up at whatever level you’re comfortable at.  With the training I’m currently doing, I’m going for the second level.  I should be able to accomplish that.  Then get yourself a pedometer and get walking.  Every day log your steps and the rest is done for you.

Pretty cool, eh?

So sign up, find me as a friend on there, and we can walk together.

Happy Walking, Happy Canada Day!

Darlene

PS: I’m still looking for sponsors for my walk on the 5th of June – can you help? Just click the badge below and you’ll go right to my page

I’m still looking for sponsors for my walk on the 5th of June – can you help? Just click the badge and you’ll go right to my page.

Countdown To Race Day (5 km)

Thanks so much!  Both I and the kids benefitting from your donations greatly appreciate your generosity!

So I’ve completed my first week of “The Lord’s Table” and here are my results (note, I didn’t lose 7.5 pounds in a week. I didn’t weigh myself before I started, so I simply picked up where I left off in the last round of weight loss. I would guess I’ve lost about 3 lbs. in total this past week):

This is an amazing course for any of you who are struggling with the weight loss yo-yo and with getting rid of those stubborn pounds that wont’ budge. Not only does it deal with food, but it also deals with your mentality, your heart, your focus, and your sin (yeah, sorry, overeating needs to be called what it is: the sin of gluttony. Doesn’t sound so nice when it’s put like that, does it?)

The course encourages “feasting”, but the feasting it encourages is feasting on the word of God. Here’s an excerpt from the course materials last week:

Crave the sweet food of the Word of God. That is the beginning of holiness–to crave God’s Word. Is it worth craving? I shout an emphatic, “Yes!” Crave it, for it will satisfy. Food hasn’t satisfied you for but a nanosecond; God’s Word will satisfy you from this moment on, even throughout eternity.

Read the Word, until you long for it. Read the Word until missing your time in it in the morning is unthinkable. Read the Word until you pant for it. Read the Word, after you have tasted that it is good.

Read the Word, until you have read every book of the Bible and have favorites. Read the Word, and cling to the promises of sanctification. Read the Word that you may grow up in your salvation.

The Word is the key to holiness, to growing up in your faith. If you love the Word and God’s commands, you will become more and more like Jesus Christ. Read the Word that you may become holy.

Teen Talk, by Sarah Visser from “The Lord’s Table“

I would encourage any of you who are frustrated with your weight to take the course. It’s free, and is just so incredibly encouraging.

Darlene

So, coming up to race day (next Saturday) I’m challenging myself to reach a personal best speed.  So far, my personal best is 35 minutes and 21 seconds for a 5k.  It would be cool to get it down to 30 minutes, but that would be a 6 minute kilometer and today’s pace was 7.22.  I have a ways to go!

I’ve been using Podrunner’s free walking mixes to set the pace.  They give me an hour of music that’s a mix of house, progressive house, breakbeat, funk, tech house, pop remixes, downtempo, and  spoken-word poetry.  Some of it’s pretty weird stuff, but most of is is just a great way to train endurance.  When you start walking for longer periods of time your pace tends to be all over the map.  This keeps you focused at a certain speed and it’s pretty uplifting for the most part.  Podrunner is actually one of the most popular podcasts in the world.  Not a bad accomplishment!  They’re just one of the many very useful tools in my walking toolkit

Happy Walking!

Darlene

PS: Now if any of you are math whizzes, I need you to calculate for me:  If walking at 139 beats per minute gives me a 7.22 minute kilometer, how many beats per minute do I need to walk to get a 6 minute kilometer?  I’d love you to post the answer below!  Thanks.

My Marathon Countdown – 9 days!

Hello all!

Today we’re going to start moving into some weight loss moves! I was stunned to see that I could go from a total couch potato, allergic to all exercise, to walking 300k a month, and not lose weight. Talk about depressing.

So I did some research, and discovered the joys of interval training, and the weight started coming off. I’ll share those secrets in these next few weeks.

So, here’s the line up for the coming week:

1. Equipment Needs: Download Prevention’s interval walking podcasts and have them ready. Also download “Pray-as-You-Go” for this week. We’ll only use three of them. I would also like to challenge you to spend the next forty days working through the book “The Purpose Driven® Life: What on Earth Am I Here For?*“. If you’ve already done it before, it’s a good idea to work through it again!

2. The Spiritual Challenge: We’ll continue to use “Pray-as-You-Go” on alternate walking days, and you will be working through “The Purpose Driven® Life: What on Earth Am I Here For?*“.

3. Nutritional Focus: Keeping up with your water, this week we are going to work on breakfast. There are just a few rules to remember for each breakfast, and they are:

1. Start with 1 oz of almonds
2. Eat 2-3 pieces of fruit or a fruit smoothie
3. Follow this with some oatmeal
4. Wait 5 hours before eating your lunch unless you have a blood sugar problem. Make sure your breakfast is sufficient to carry you that far.

4. The Exercise Program: Now that you are walking 10-15 minutes on a regular basis, we’re going to start adding some interval training. Because we are going to be increasing our speed, you need to focus a bit on walking posture so that you are walking as efficiently as possible. Don’t worry, it’s really not complicated. I’ve put a suggested walking plan below:

So that’s next week’s training plan. Try and find a friend to walk with – even if you walk at different times. Share your struggles, encourage each other, keep track of and celebrate your successes.

Post your results, struggles, triumphs and questions below!

Happy Walking!

Darlene