Mom of 5k - I am in awe of running in that temperature. It's been in the 20s and windy here and I can hardly stand to be outside. Way to go!

Evel - I'd say don't worry about the scale moving more slowly, you've lost quite a bit in the last few months and your body might just be recalibrating, you know? Only you can know if you are pushing yourself too hard or doing the right amount, but it does sound like you've been working out a ton, so thank you for hearing our concerns.

stargzr - Glad you are here - it sounds like we have so much in common! I also live in a hilly (blue ridge mountains!) area so do mostly TM. And I am running my first 5k in April as well.

I had another victory last night (on the treadmill of course, because as noted above I am too much of a pansy to run outside): I ran 3.5 miles without stopping! Just a few weeks ago I ran 3.1 miles with no walk breaks, so I decided to try if I could go a bit further. I did the 3.5 miles in 40 minutes, 12 seconds, which seems like a reasonable time, comes out to something like 11:45 per mile. That's a pace that feels comfortable for me, like I can get into the 'zone' with it. I can definitely go faster but that is the pace I can maintain for more time.

I'm at 205.5 today, only half a pound up from where I was before all the holiday eating, which seems pretty good to me. Hoping to get below 205 this week to continue on my march to onederland.

A question for you all: for those of you who don't run everyday, what do you do to work out on off days? I've been doing work out videos on occasion (mostly 30 day shred) or taking the occasional dance class. My knees are definitely not at a place where I can run more than 3 times a week, but I do want to get my heart rate up at least 5 times a week. I don't have access to a pool every day, but could probably make it to lap swim once a week or so, so I am considering that. Or the elliptical. What do you all prefer? Other ideas?

Blue- i would like to see you starting to incorporate a real strength training program on your "off" days. Its SO OVERLOOKED by woman, but i think it will really halp you to LOVED the way your body looks as you approach or reach goal.
-- Ask FatPANTS how her persepctive/body has changed since she started doing real strength training

Just running VS strength/eating UBER CLEAN
 

Just running (for over a year at this point, and 3 half marathons later) gave me THIS body

Strength training and eating right gave me THIS body (in just a few months) i did however, only lose about 15 SCALE pounds, but when from a size 10-12 to a size 2 and 4

food for thought!

I don't run more than 4 days per week, myself, but I cross train every other day, as well as cross train on some of the days I DO run. For cross-training I mix it up with strength training, yoga, pilates, cardio kickboxing, boot camp, and such. I think strength training is VERY important not only to help re-shape your body, but to prevent injury. That, and stretching.

I do both running and cross-training at least 2 or 3 days a week - usually running in the early morning and then taking a group ex class later in the day. It would have been too much a couple of years ago, but I've built up to where it is just comfortable now. I don't think multiple workouts per day necessarily lead to burnout, it's all what your body can handle and what you are conditioned to. I think it's important to pay attention to how you feel - if you get too tired or sore, then it's time to back off. Today is a perfect example; although I usually run on Wednesdays, I didn't this morning because I'm fighting a cold and it was freezing outside. I felt a little extra sleep and a rest day would be better than pushing through it and doing the run.

Also -- I've definitely built muscle and still maintained or even lost weight. It is HARD to add muscle tissue (women don't have the right hormones), and if you are watching your diet and working out consistently, you can re-shape your body without adding pounds. It takes time, though. I regularly strength trained while in my weight loss phase and in the last two years with continued training (while maintaining), I've gone from a size 4 petite to a 0-2 petite. (I'm a shortie!)

Since MK attached a photo ... ;)
This is what losing weight, running AND strength training has done for me -- a photo taken in one of my Christmas party dresses last month.

MBN-- thanks for backing me up on this one!! As far as the training more than once a day and burnout---- i dont think its so much the twice daily training, or the extra long training sessions, or the extra intense training sessions...its doing all that on a Massive calorie deficit for very long periods (think a year or more) without ever taking rests/recovery! If you train like this and have noticed fat loss has stopped altogether, and you have to work that hard and eat so little just to MAINTAIN your weight............

you look BEAUTIFUL, btw :) ANd it seems, from reading previous posts, that you have a very good handle on your calorie levels and needs...... im jealous!

I totally agree, MK -- the fact that you could train that hard for so long is a testament to how strong you are. And the moral to the story is that rest days ARE important, as well as adequate fueling.

Just wanted to jump in on the weight training discussion. I 100% recommend it. I am like MK ... running made me lose 65 lbs but I was still really flabby. I felt like for all the weight I lost, my body should look better, you know? About the only thing that looked good were my calves.

When I incorporated strength training (Chalean Extreme) not only did I shed inches like MAD, my running improved five fold. I remember thinking "gee I'm a runner, I probably have the strongest legs and won't benefit from lower body training" ha!! yeah right. I totally believe the fact that I began weight lifting 4 weeks before my 10k gave me the ability to run the entire distance when I had never run more than 5 miles and that included many walking breaks. ENDURANCE is a huge benefit from weight lifting. The fact that it positively affected my running is what sold me on it. That and it takes 5 lbs to lose 5 inches now, instead of 20 lbs LOL. I went from a size 10 to a size 8/6 but only lost about 7 lbs.

I mean the fact of the matter is, even though I weigh 149 lbs I have a high body fat % and that is still unhealthy. BUT when I started this journey, I would have given my left arm just to get to this point. Now that I'm here I realize I am still unhappy with being 149 but flabby. Enter weight lifting. :)

I got out of my weight training routine during December but I'm starting it back up again tonight. On my 6.2 mile run yesterday it seemed SO much harder and I totally believe it's because I haven't lifted weights in about a month.

I also plan on cross training on some of my shorter mileage days during my half marathon training. Sorry Hal Higdon, but 2 miles barely burns 200 calories for me anymore and I still have 19 lbs to lose!

Bravo fat! Thank you!! and as a side note...i dont weigh a whole lot less than you either...im tippin' the scales at around 140 these days, but it is a SKINNY heavy...its all muscle baby! :)

Well, I finally got outside - did 3 miles, walk/run. I figured I should do the walk breaks as I haven't run in nearly three weeks and the quickest way to an injury is to jump right back into running 3 miles after being a sloth for three weeks! It was gorgeous weather - I know I'm going to get evil looks from those of you in pretty much any other part of the country, but it was warm enough to where I should have been in shorts and tee, instead of my UnderArmour Coldgear pants and a long-sleeve tech tee. I think it was probably in the mid 60's, but sunny and no breeze at all. It felt SO good to run again, even though I was doing about 11:30 minute miles and walking a lot (the path is 90% uphill on the way out so I was doing a lot more walking heading out!). Now, obviously, the key is to do it again, and again, etc.

I'm also with MK and MBN and FatPants on the weight training - I avoided doing it for my lower body for so long, figuring running was enough, but once I started doing whole body workouts, everything was easier. Not easy, don't get me wrong, but easier and I felt stronger, fitter, healthier - all the things I want to feel! All of which tells me I need to get back into that routine again, now the holidays and distractions are over. My first 5k of the year is February 20 and I'd love to be able to break 35 minutes, which for me is pretty quick (I am the definition of a John Bingham penguin!).

Hello all,

Thanks for your input on my question - I am doing strength training, guess I forgot to mention that: a mix of free weights, machines and using my own body weight. Usual routine includes bench press, the plank pose, superman and other ab work, bicep curls, calf raises, tricep extensions, squats on the bosu (for balance), lat pull-downs, assisted pull-ups, shoulder press, that kind of thing. I have definitely noticed that I am losing more in terms of inches than in pounds since I've started it in earnest and I really enjoy it as well. I would like to kick it up a notch as there are days when I am a bit half-hearted about it.

So yesterday was an 'off' day and I did 2.1 miles on the elliptical to cross-train, but 'cheated' and slipped in a little running. It was a rough day at the office and somehow the run helps me to exoricse my demons at the end of the day, you know? So I decided to do one mile, full-out, as fast as I could. I ran it in 8 minutes, 56 seconds. I can't believe that I ran a sub-nine mile! Hello, I am still technically obese according to BMI. It doesn't even seem possible according to the laws of physics or something...I am really pleased with myself and still kind of in disbelief about it. Seeing myself progress with running in terms of upping distance and lowering times is so motivating. It's so encouraging - if I can run a sub-nine mile now, what about when I am down ten or twenty or thirty more pounds?

Thank you to all of you - especially Dancer and FP for getting me into this, and to all of you for encouraging me to keep going. Wow!

Blue- when you are down 20 or more pounds, or to your ideal weight, you will be a SPEED DEMON!! THAT IS fantastic! You can seriously think of losing body fat as losing dead weight, or getting free speed!! Aftetr 20 more pounds that sub 9 will be EFFORTLESS, and then youll be able to do a sub 8 with effort, etc etc.... It was at this point that my weight really strated to mess with my head..i realized how much fast i became, the smaller i was...add to that my growing fitness and ability, and cnfidence.....it just all came together!!
Regarding Cross training-- since you are doing weights (congrats!) the 3 best forms of cross training for runners are: cycling, rowing and swimming. The reason: doing the elliptical and stairclimber (although different) STILL put pressure on the knees and joints from your bodyweight. you are STANDING. Gravity is pulling down, regardless of "impact". On off days you need to give those musles *some* rest. cycling is a GREAT leg workout, and a very useful crosstraining tool for runners, because you arent putting weight on your legs. rowing is just great cardiovascularly, with NO pressure on your body...same goes for swimming. Anything that *mimmicks* running, like ellipticals....well, you miht as well just run on your off days....

After my run/walk yesterday, my quads are sore - the good post-workout sore - but the rest of my legs are fine. I'm really pleased with that, seeing as I haven't run or weight trained in over three weeks. I have stayed active - lots of walking, riding my horse almost daily - and I'm sure that helped. However, once my routine is back in place (I've been on vacation for three weeks with family in town, but Monday is back to work!) I plan on really staying on track and moving towards achieving my goals in 2010.

BTW, I meant to say - MK and MBN, you guys are absolutely an advertisement for clean eating and weight training! Very inspirational.