Tricotine

New Running Program

Today, I repeated Week 6 - Day 1 of the Coolrunning.com Couch to 5K I started in October for the second and probably the last time.

Since my ankle injury, and because I was off my feet for almost a month, I am still trying to find out where to resume my C25K program comfortably. I don't want to get hurt again, you know...

Because I am now six lbs lighter than when I got interrupted, I was able to increase my speed to 6 mph, BUT though I am fine running non-stop at that speed for half a mile, I can barely complete the three quarter mile...

So, and because I really want to keep training at speed 6 mph and not going back to jogging at 5 mph, next week I am going to switch to the Runner's World-10-Week-Training-Plan (a 10 week Beginner program, instead of 9).  Week 6 - Day 2 of the Cool Running C25K (Couch to 5K) program is hard enough to make me understand that I won't be able to complete week 6 - Day 2 at 6 mph, because it is even more challenging, and I cannot endlessly keep repeating Week 6 - Day 1.  Right?

Right. But I need to move on with my training. So, I made up my mind and I am going to jump into Week 3, which is basically Week 6 - Day 1 on the CoolRunning C25K, minus the 3/4 mile.

CoolRunning C25K - Week 6 - Day 1	Runner's World 10 week Training Plan - Week 3
run 1/2 mile (5 min - speed 6.0 mph) walk 1/4 mile (2.5 min - speed 3.5 mph) run 3/4 mile (7.5 min - speed 6.0 mph) walk 1/4 mile (2.5 min - speed 3.5 mph)	Run 5 minutes (1/2 mile - speed 6.0 mph) walk 2.5 minutes (1/4 mile - speed 3.5 mph) Repeat four times

I think I prefer a bit longer more progressive program - and taking care of my good old joints and bones - rather than hurrying my training and have to stop again because another injury.

I will double any week I am not comfortable with.
I still have plenty of time until May 2008; my first 5K!

Keep tune!

The GreenTeam

Journey to "Veg" - 4th and last week

Fourth and last week on ovolacto-vegetarian diet report:

I have lost 2 lbs this week = 10 lbs lost total since Pledge day #1!

I have tried soy yogurt, although I use to think I would never do that...  First impression was good, then a came little weird aftertaste and then it tasted good again.  I ended up liking it!

I drink soy milk, but I get the family milk from a local dairy farm, and it tastes delicious according to Mister Tricotine. They also make and sell artisanal cheese, that I need to try.

Veggie Burgers are good - especially home made ones, but there is NO WAY I can EVER get used to the taste of those tofu dogs!   I have heard that tofu cheese is pretty nasty too, so I am not going to bother even trying...  I like and respect my cheese too much. Oh, and I love Tempeh!

A great tool, I have found: the Magic Loaf Studio. All you do is check the boxes of what ingredients you would like and it makes a Veggie meat loaf recipe for you!

I have come up with a few ideas for my Thanksgiving dinner. Veggie meatloaf with maybe that Gravy (?), Mashed Sweet Potato and Corn, Cranberry Sauce and homemade Stuffing. I am also going to make my wonderful and secret family recipe: Gnocchis with homemade Alfredo sauce or my Pesto Sauce, but I will also make my famous Bolognese sauce, because Mister Tricotine likes it so much. And homemade Pumpkin Pie for dessert of course.

I have now completed to the fourth week of C25K, and have added 16.5 more miles to my Runagogo challenge.   Week 5 is going to be serious business as Day #3 of is about running 2 miles non-stop...

CONCLUSION:  At the end of my journey to "veg", I can say that I have discovered a way of eating I am comfortable with -- probably because I was already pretty close to it --  so I think I am going to stick to it! 

I don't feel like I could go pure Vegan yet, because I just cannot giving up on cheese and eggs. But I am proud of the changes I have made in my lifestyle: I have given up on meat, fish, milk, yogurts, and I always make sure that the dairy I get for my family and myself comes from a local and cruelty free production. 

In the past month, I went through a lot of information, and I have increased my level of awareness about the human impact on the environment. I have tried to develop and to pass on more eco-friendly habits to my family.  I hope I succeed and that from now on, my family and I will be able to make the right choices everytime we can. 

For now, I reward myself with this badge.
I think it illustrates pretty well what I have become.

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Journey to "Veg" - week #3

Third week on ovolacto-vegetarian diet report:

No significant weight loss this week, but no gain either - still 8 lbs lost total since Pledge day #1 - but my SparkPeople Weight & Measurement Report shows  that I have lost 2 inches 1/2 around the waist, 1 inch around my hips and .75 inches around the neck!  Actually, I have noticed that my clothes fit me less tightly.

Now, I had the tendency of over eating carbs - bread, crackers and such - but this week, with the great help of Spark People (again), I have learned to limit my carbs to only three and good carbs (called the complex carbs) intakes - because not all carbohydrates are created equally.  I have applied the SP's smart strategy: whole wheat cereal for breakfast, whole wheat bread at lunch and brown rice during dinner, or the opposite depending on my mood.

I also made a point to eat 3 servings of fruit/veggies every day.  Much easier that it had at first appeared: one serving of fruit with my morning cereal, one as a snack in the afternoon, and three servings as a salad for dinner. That's it!

Jan has taken the pledge at about the same time as I did, and she reports daily into the blog she has started for her journey to "veg".  Her photos and recipes are such an inspiration!

Being more attentive to the way I eat, leads me to make better choices for my kids too - Mr T is a desperate cause...   Now, I don't try to drag anyone in my family into vegetarianism (I still cook meat for them), but I make sure that they get less of bad carbs and fat, more water, and the right amount of fruits and vegetables every day. Besides, watching me eating new things sometimes make them curious and they want to try too.  My son - notorious picky eater - has recently found out that he likes Kidney Beans and he now eats carrots too!

Another positive influence on my kids; they see me exercising three times a week and they like to stretch along with me. My son draw this picture of the whole family enrolled in a hypothetic race.

My energy level is great! I have switched to the third week of C25K, and have added 12.5 more miles to my Runagogo challenge.  I was even able to run 11 minutes non stop!!!  I had to reduce my speed down to 4.8 mph instead of 5.0 mph, and set the incline to 1.0 instead of 2-3, but it is a good beginning!  I am still not sure about signing up to that local Thanksgiving 5K.  The race is only two weeks away and I am not sure I will be ready in time. Maybe waiting next spring would be more reasonable, because I want to be able to finish my first race. In the meanwhile, I am ready to jump into week 4 of my Couch to 5K program!

CONCLUSION:  This Veg adventure not only teaches me how to substitute vegetal sources of protein to animals, but it also turns out to be very educational when it comes to balance all the groups of food, and also to learn how to live a greener lifestyle.  This is a very beneficial journey to (almost) my whole household, and I really don't regret taking this path so far!

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Journey to "Veg" - week #2

Second week on ovolacto-vegetarian diet report:

I have lost 4 more lbs = 8 lbs lost total since Pledge day #1.

I am losing less hair.

I have found out that my local Chuck E. Cheese salad bar has improved lately.  Whole grain crackers and many more veggie options! They even have a Vegetarian Pizza!

On the other hand, I was tricked by Taco Bell.  If you don't say "Fresco" at the counter - meaning menus under 10 gr of fat - expect a huge intake of fat and sodium for the same but regular item... Aaargh!  I didn't know before I checked their website... Thankfully, I ate only half of that veggie burrito!

I have learned - the hard way - than vegetarian does not  mean low fat...  I thought ordering that little cup of cole slaw at KFC was a healthy choice... Not at all. 232 calories and 13.5 gr of fat!

I try to avoid fast food in general, but Mr T loves to eat in there from time to time, so as a survival move, I have decided to keep Nutrition Information sheets (printed out of the internet or aksed at the counter of each fast food we go) in my car or my purse. Now, all I need is to remember to use them!

I have a few good tips from Blanche Agassy McChord's book, like how to soak and cook grain, legumes and rice; when is the best time of the day to eat fruit, an when not to drink. The book also contains some easy and original recipes.

I also got lots of help and motivation from Spark People website, especially when it comes to plan balanced my meals for the week.

I have replaced my usual animal Omega 3 daily intake - fish oil - with Flax seed oil or ground that I add to my morning cereal. I also get my eggs Omega 3 enriched.

[Click on photos to enlarge]

This week, when the weather allowed it, I left the car in the garage and walked to school = a 90 minutes walk = 1.38 miles. Too bad I only got to do that once...

I have switched to the second week of C25K.  Not that easy at first, because I tried to increase my running speed (from 5 mph to 6 mph) but my heart wouldn't take it well. I guess I need to be more patient... Ten more miles added to my Runagogo challenge!

CONCLUSION:  Despite rolling eyes and comments around me - even my Mom on the phone - I am still doing great, and I feel great too!

Journey to "Veg" - week #1

First week on ovolacto-vegetarian diet report:

• The first day, I felt weak and dizzy - but also I was so afraid to eat something wrong that I barely ate at all that day...

POSITIVE IMPACT: 

• The second day, went much better.  I read a lot about vegetarian nutrition - and lots of nutrition facts on the products I use to eat, and I understand better what I am doing now; so I can eat normally. I am actually pretty pleased to note that everything I like is "veg" friendly.


• No unusual tireness noticed. In fact, I have completed the first week of the C25K program, in a breeze = 7.9 miles added to my Runagogo!


• I have lost 4 lbs.


• I ate more green vegetables and beans, and I am more interesting in learning about to cook them and trying new recipes.


• Intestinal functions improved.


• I have shortened my night knitting time, and forced myself to get more sleep every night.


• I have focused on drinking more water - 2 liters a day it is (8 cups).

CONCLUSION:  So far so good! I don't feel meat deprived in any way, and I haven't tried to compensate in increasing my dairy intake - which I have heard is a "no-no" and a common mistake starters do.

Run-a-go-go again!

Runagogo round 4 has just started and will end on December 31st.  Another chance for me to get back to my exercise routine.  I have been lazy this summer...

I walked/run/pedaled for 336 miles, but that was in the first few months of the year. Since then, nothing much; just a few miles here and there...

Last Sunday was Maine Marathon/Relay/Half Marathon and I felt so bad I didn't train for participating...

   

S0, here are my new resolutions. Starting this coming up Monday - no I am not kidding - this is going to be my program for the next 9 weeks, following The Couch-to-5K Running Plan, in order to be able to run 3 miles (per session) in just two months:

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Rest day.	Rest day.
Week 2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Rest day.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Rest day.	Rest day.
Week 3	Brisk five-minute warmup walk, then do two repetitions of the following: - Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)	Rest day.	Brisk five-minute warmup walk, then do two repetitions of the following: - Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)	Rest day.	Brisk five-minute warmup walk, then do two repetitions of the following: - Jog 200 yards (or 90 seconds) - Walk 200 yards (or 90 seconds) - Jog 400 yards (or 3 minutes) - Walk 400 yards (or 3 minutes)	Rest day.	Rest day.
Week 4	Brisk five-minute warmup walk, then: - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 2-1/2 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 2-1/2 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 2-1/2 minutes) - Jog 1/4 mile (or 3 minutes) - Walk 1/8 mile (or 90 seconds) - Jog 1/2 mile (or 5 minutes)	Rest day.	Rest day.
Week 5	Brisk five-minute warmup walk, then: - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 3/4 mile (or 8 minutes) - Walk 1/2 mile (or 5 minutes) - Jog 3/4 mile (or 8 minutes)	Rest day.	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.	Rest day.	Rest day.
Week 6	Brisk five-minute warmup walk, then: - Jog 1/2 mile (or 5 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 3/4 mile (or 8 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1/2 mile (or 5 minutes)	Rest day.	Brisk five-minute warmup walk, then: - Jog 1 mile (or 10 minutes) - Walk 1/4 mile (or 3 minutes) - Jog 1 mile (or 10 minutes)	Rest day.	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 23 minutes) with no walking.	Rest day.	Rest day.
Week 7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Rest day.	Rest day.
Week 8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Rest day.	Rest day.
Week 9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Rest day.	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Rest day.	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I use to follow the Runner's World starting program, but maybe it is a good thing to go for a change... Wish me luck!

Guilt-a-gogo

Guilt is not always a bad thing.  As a matter of fact, it was a valuable ally tonight!    Read about it HERE...

Results: + 6 miles on my Runagogo - round 2 counter = 323 miles total!

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Runagogo - Week 10 report

Well, I didn't make my virtual arrival to New York City this week as I had intented, but I haven't been sitting and knitting all week either, so I guess that is not that bad, right? 

I went to look for Stationary Bicycles at the store today, but I didn't see one I would like to replace my old "clang clang machine"...  I should wear my stepper to calculate the miles I am walking everyday, but I never think about it...

Let's see what next week will be made of...

Runagogo - Week 9 report

Not much exercise done this week, but I have been more active than usual running errands.  And, I have kept my weight loss going anyway, so it is all good!

I will probably do my virtual arrival to New York City next week...

Runagogo - Week 8 report

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
8	----- ----	Bike 25 miles	----- ----	Bike 11miles	Bike 12 miles	----- -----	Rest

Total for the week = 48 miles

I am 5 miles away from New York City!