I've liked running five days a week, so I'm going to continue to do that. And I have to include a long run up to 12 miles once a week. For the other four runs, I'm going to keep them short instead of increasing distance like my schedule calls for. The shorter runs will be 3-4 miles; two at an easy pace, one at a tempo pace, and then one for intervals. The interval run will include eight 1/4 mile repeats. That's how the schedule was shortly after the marathon, and I really liked it.
So today was an interval run, and I decided to do eight repeats instead of nine. I also decided to do them on the treadmill; not sure why. I set the treadmill for 9.0 mph (that's a 6:40/mi pace--yikes!) and then hopped on. I ran like hell for 1/4 mile, and then hopped off and took a breather while the treadmill kept going for 1/4 mile. And I repeated that for a total of eight time.
That speed was HARD. It took me roughly a minute and 40 seconds to do each interval at 9.0 mph. That's a long time to run that fast! I used to do my 30 second sprints at that speed, and it was tough then. After doing eight intervals, I'd only run for a little over 13 minutes total, but I was completely spent and dripping with sweat.
After I was done, I took Noah to the doctor--he's had a stubborn cough. He gets asthmatic bronchitis every year at this time, so I was sure that's what it was. I have have to give him breathing treatments three times a day until it clears up.
When I got home, I started working on a cover for my Weight Watchers 3-month journal. I had just made the denim one when WW went and changed the size of their journals, so I wanted to make a cover for the new one. I used a giraffe print fabric, and I love how it turned out!
Speaking of that, my sister called me yesterday to ask about weight loss and running. She signed up for the virtual 5K next month, and she said her goal is to run the whole thing. She sent me a text about a week ago saying that she ran a whole mile without stopping, which I was super excited about. She ended up running about four miles total last week.
She's also been completely religious about counting WW PointsPlus, and she was expecting to see a big loss on the scale--but she "only" lost 0.4. That's completely discouraging for her, which I totally understand. My mom had the same thing happen when she started training for the 5K as well. As soon as she started the C25K program, her weight loss stalled, even though her diet was great.
I get e-mails all the time asking the same thing, and I just want to say that it's normal! It happened to me when I first started running, as well as after I've taken a week or more off of running (after my surgeries and after my marathons). I wrote a post about it a while ago, which you can find here. But basically, your muscles hold on to water when you start pushing them by exercising.
The scale may stall, but if your diet is good, you're probably still losing fat. It might take a couple of weeks to start moving again, which can be frustrating. In the past, that always used to make me give up on my efforts. In 2010, when I started training to walk the Indy half-marathon, the only reason I didn't quit exercising was because I had committed to that race. I knew if I stopped exercising, my body would drop those few extra pounds of water that my muscles were holding onto, but I wanted to do that race--so I stuck it out. And after a few weeks, the scale picked up again.
I've posted this picture before, but I sent it to my sister last night, so I post it again here:
Think of this when the scale isn't moving, but you're doing everything right--you WILL see progress if you keep moving forward!