Fat to fit - my first year..

A year ago today I embarked on some regular exercise. I was 14.1stone/ 197 lbs / 89.5 kg, ate a lot, drank a lot and didn’t do a lot. My clothes were getting ever tighter, I was looking old and shabby and I was getting ever more miserable about it. I’ve tried hundreds of diets before and always failed, so this time I thought I should tackle my problem from another angle - exercise. So on March 8th 2011 I started walking, its as simple as that, just over a mile every day. Then I started to run.

Exercise
Yes, it was really hard going at first. I started by throwing the odd run into my walk. But I ran too fast without tracking it, just to the next lamp post or letterbox or road. I needed some structure so I found the Couch 2 5k app and started using that. The first run of 1 minute intervals killed. My lungs and throat burned. Sometimes I thought I was going to be sick but I carried on. The feeling, once the run was finished, negated any negative feeling I had during the run. The cool shower after was equally worth the effort. Each run was a little victory. Each run got easier. Soon my lungs expanded and breathing got easier, now the effort seemed to be in my legs, my calves and thighs just above the knee. Now I could feel some muscle under a layer of fat. Like another person, a fitter healthier, happier me growing inside. I got exited just putting on my running gear! In June 2011 I did my first 5k in 40.15 minutes. I couldn’t believe I ran the whole way. I fully expected to stop and walk half of it. Running with others is great. It keeps up the momentum. I have run many 5k distances since with and without others. I managed to up my distance to 8.5k non stop in January in preparation for a 10k. Unfortunately, I had to duck out of it a couple of weeks ago which was a real bummer (see injuries). But I will do at least one before the year is out.

Diet
After a couple of months, once I was “hooked” I focused on my food. Now, I don’t do fast food, I haven’t had a McDonalds in 20 years, I may get fish and chips once every 2 years and never eat the batter off the fish (greasy!). I eat all the good things, with the odd chocolate bar or hot cross bun thrown in. I do drink too much wine, not to alcoholic levels but I really would like to cut down. I ate too much bread and my portion sizes were out of control. I started to cut down my portions and count my calories. I still eat my normal food, I don’t believe in fads or turning your whole kitchen upside down. Pretty soon a chocolate bar became a rarity, naturally, as I was getting fitter I wanted to eat fitter too. This is definitely a brain switch. I think couch brains want fats and starchy carbs (stodge) while busy brains want fibre and protein (clean). I used MyNetDiary app to track my calories. At first I set it for a 2lb loss each week. I found 1200 calorie hard to stick to so upped it to 1500 which was much easier and often I would have gone under my calories for the day. I was in no hurry to lose weight. It took years to learn my sedentary lifestyle so its not going to turn around in a matter of months. I know, I’ve been there, many times.

Injuries
Lets face it. I’m 43 years old and was very unfit. I realise now only doing one form of exercise is not good. In July last year I strained my back, vacuuming of all things. My lower back is my weak spot from bad posture and 25 years of hairdressing. Without realising what I was doing I continued to run, upping my distance all the time and stopping when it hurt too much. Eventually, it spasmed so badly I was stopped in my tracks and shuffled home in tears of pain. I was pretty much laid up for 3 months. It was a very low point. Every movement hurt. I saw a physio, I used pain killers and hot water bottles until the muscle relaxed. It wasn’t until November until I could start to run again. I had lost some fitness but it soon came back.
I now have posterior tibial tendonitis Not really badly but bad enough to worry me. Having learnt a huge lesson from last year I’m not going to let this happen again. I saw a physio in a local running school. He hurts me...a lot. But with rest its getting better.  I am also experiencing some back pain again in the guise of pinching once I get past 3 miles running. Again, its not bad but I am dealing with that too by building up my gluteal muscles doing squats. My physio says when you get tired during a run you relax your back and stick your bum out. This puts strain on the back muscles when in fact the gluteals should be engaging and doing the work. I must check my posture during runs. Actually, always.

Now
So, now my fitness levels are 1000 % better than they were last year. I have run/walked 411 miles/ 661k during which I have burned 49,534 calories. I can easily run 5k. My latest PB is 33 minutes 22 seconds and I have run non stop 8.5k to date. My legs have definition and are strong. I have lost 23lbs/10kg in weight, 12.6lbs / 5.7kg fat. I wish now I measured bits of myself too but I have gone down from a tight size 16 to 18 to a very comfortable 14. My aim is a comfortable 12 (UK sizes).
My running is on hold for the moment while my foot and back get better, but yesterday I joined the gym and spent 30 minutes on the elliptical trainer without any pains or niggles. This pleased me greatly as I have other exercises to do and need to strengthen my body in general, not just the legs!
My goals for the next 12 months are to build overall body strength. Do a sub 30 minute 5k and complete a 10k. If I get into size 12 jeans by the end of that it will be an added bonus!