Tuesday, October 12, 2010
I'm a day late on this...
~*~ WTF Challenge 10/11 - 10/15 ~*~
Part 1- EXERCISE AND NUTRITION
Vampires suck. So do injuries!
During my last WTF template dates, I was able to accomplish... not a lot, as far as exercise goes. I wanted to run 9 miles, but my body rebelled. I did substitute a full-body strength training workout and 40 minutes on the elliptical for a planned run, and I went to my second Pilates class. I was most proud when I was able to get through the second Pilates class with better form and less foot cramping than the first.
As far as nutrition goes, I was glad that I didn't let emotional eating get the better of me. I did eat "not-good-for-me" food, but in carefully measured portions. (I ::heart:: my kitchen scale!) I still want to concentrate on improving limiting sweets.
This week, my go-to snack will be Laughing Cow Light and whole wheat Toasted crackers, my favorite 115 calorie snack.
My go-to exercise will be weight training and the elliptical.
I am going to attempt to switch from the tricep extension machine to free weights because I already know that I can do dumbbell curls (and free weights are more effective than machines).
Encourage me by reminding me that a little down time means success later. (Again. Some more.)
When I find myself about to make a bad or questionable decision as far as nurtition and workouts, I will simply ask myself... what in tarnation do you think you're doing, tootsie pop?
Part 2- THE REST OF YOUR LIFE
Try to think of things that you usually spend money on during the holidays, and see if you can find a way to save money there, by making them in your specially set aside 'me-time'. Blog about what you figure out or what you think you might attempt to do. This may also keep you from picking up too much extra candies and goodies in the season aisles that will end up in your tummy.
DO NOT FORGET YOUR WEEKLY RITUAL QUIET TIME, DO IT AGAIN. YES, AGAIN.
Monday, October 11, 2010
Since my "hurt and frustrated" status update this morning, I now feel about 80% better both physically and mentally. A large part of the frustration is that I actually felt considerably better last night. I was even looking forward to my workout tonight and thinking about running for just ten minutes at a :30/:30 interval, just to feel like I wasn't losing ground. I spent most of the weekend on the couch with my ankle iced and elevated, and the closest thing to exercise was taking laundry up and down the stairs and going to the grocery store on an emergency peanut butter, garlic and Cascade run. A couple of friends came over yesterday, so that made it easier.
Then this morning, I woke up and all the pain came rushing back to my ankle. It hurt to stand on it. It hurt to walk on it. Heck, it even hurt to just move it a little while I was still lying in bed. Keeping it in the same semi-flexed position for an hour while I drove definitely didn't help, and the nearly-quarter mile walk from the parking lot to my desk was a bit of a nightmare, especially when I got about 100 feet from my car and realized that I'd left my laptop in the car and had to go back for it. All of that adds up to a status update full of worry and self-pity. Fast-forward four hours and I feel loads better. I'm not sure if that's real, Aleve or wishful thinking. In any case, I'm forbidding myself from running tonight, but I'm not totally ruling out the elliptical or the stationary bike. I need to do something. Er, something that is not swimming. I'm not a swimmer.
One thing that has helped a lot (besides the encouragement and sympathy of my Spark Friends) was looking at some of the articles on the Runner's World website about dealing with injury. I am also forbidding myself from freaking out about not running. There are 19 weeks between now and the half marathon. That seems like such a small amount of time to me, but it's not. It's really not. It's a little less than five months. Going by my current training plan, I was exactly on track on Oct. 2nd and I am now a week behind. Naturally, getting off track of something that's been working so well is going to rattle me a lot. However, Jeff Galloway, the same person who came up with that plan, has plans on the official RunDisney site, and according to those, I am way ahead of the game. My six mile run on Sept. 25 would have put me at week six on this schedule!
So, does that mean I'm going to use this new training plan, instead? No. But it does help me see that getting a little off track doesn't have to equal a total derailment. That, and it's probably not smart to get too attached to a particular plan. Life doesn't follow a plan. Injuries laugh at plans. The only thing I can do is figure out a way to adapt. So I won't be following my plan to the letter. That's no reason to start with the wailing, rending of garments and thoughts of "I can't do this!" I can. I will. It may not be what I expected, but it will be.
Friday, October 08, 2010
So, this weekend I'm going to listen to my better angels and treat my ankle as if it's made out of spun glass. There are about a billion things I'd rather be doing this weekend, but I will sit myself down with an ice pack, a bottle of water, and a couple of pillows for elevation. I have a neoprene ankle wrap I'm wearing for about an hour every two hours or so. I'm trying to time that to coincide with times I need to walk somewhere. I'll try to limit the amount of time I put weight on it, but we'll see how well I can follow that. (Besides, if you don't get up and walk around a bit, sitting down too much can turn from a figurative pain in the butt to a literal pain in the butt.) I have a back log of TV on the DVR, so that should keep me somewhat occupied.
Unfortunately, I also have temptation in my house in the form of half-empty bags of chips and a frankly astounding amount of alcohol. On the other hand, I don't really eat or drink either to excess these days. (At home alone, anyway. Guinness at the Claddagh is not part of that statement.) To ward off temptation, i think I'm going to pick up my knitting project again. I can knit and watch TV at the same time. And if I get too stir crazy and have to go outside and sit in the sunshine, I'll grab my book and my pillows and take my ice pack out onto the Adirondack chair on my deck.
I had been thinking about going to the beginner Pilates class my instructor has at her home studio on Saturday morning. I think I'll take a "wait and see" approach to that though. I was also thinking weight training and exercise bike at the gym at some point this weekend. I had my second Pilates class last night and was able to do it without bothering my ankle too much. I just skipped flexing and pointing that foot. Standing doesn't hurt. Leg raises don't hurt. Walking? That hurts.
As frustrating as it is to sit on the sofa and be still when all I want to do is exercise, I'm going to try my hardest to resist. If I can at least make it through the weekend, I think it would be so much better. If it's not better by Monday, I'm going to be a good girl and call the doctor. And when I can run again and be relatively pain-free, I'll think about how I protected my joints and I'll feel better about what I know is going to be a long, boring weekend. Last weekend, I commented to my friend that I should buy a lottery ticket because "I'm due for a win." Running pain free and preventing more injury is a big enough win for me.
Oh, and the two pounds I lost despite all the drama, stress and pain this week is a pretty good win, too!
Thursday, October 07, 2010
After my last epic post, I'm going to try to keep this one brief. First of all, thank you for all the supportive posts lately. It's been kind of tough. Second, you know how I said my ankle was hurt? It's getting worse. I haven't seen a doctor about it yet (and may not), but I strongly suspect I have peroneal tendonitis. Which is a fancy way of saying strained tendons in my ankle. It's a common repetitive stress injury among runners. I also sprained that ankle several years ago, which leaves the peroneal tendons weaker and more susceptible to damage. The home treatment of this is the same as just about any other minor sports injury- good old RICE (rest, ice, compression, elevation).
I'm not happy about this at all, obviously. For one thing, being happy about resting is something *old* Jenna would have done. New Jenna would rather run and work out. I'm actually kind of fretting over the fact that I most likely will not be running this weekend at all. And a weekend without a run is a weekend where I don't increase mileage. There are 20 weeks between now and the half and there's not a ton of wiggle room in my training plan. I was supposed to run 6.5 miles this weekend. On the other hand, if I try to run this weekend, I may never get to 13.1 miles.
Last night, instead of my weekday run, I did four 10 minute sessions on the elliptical between strength training muscle groups. It didn't hurt my ankle too much, but I think cycling would have been a better choice. I think it really only hurts during repetitive, weight-bearing moves, like walking or running. Standing still while doing dumbbell curls doesn't hurt at all, for instance. Well, at least, it doesn't hurt my ankle! My arms are another story!
I am limping, though, so that's throwing everything out of alignment when I walk. I'm kind of torn on Pilates tonight. I don't imagine it's the kind of thing that would hurt my ankle. And I wouldn't try to do something that would hurt it. I was also hoping to determine whether I can stick with the regular Pilates class or switch to the beginner class tonight.
As of now, however, I am going to try to get enthusiastic about a weekend on the couch. Strange how unappealing that seems.
Wednesday, October 06, 2010
~*~ WTF??? Post 10/5 - 10/10 ~*~
I forgive myself for giving in to stress and making less-than-good food choices last week.
Forgiving doesn't mean forgetting, so this week I will take care to plan my meals in advance so I don't get caught off guard.
FITNESS AND NUTRITION
For my last template, I was able to accomplish all of the things I promised (Wed. run, Pilates, 5K, "One-derland")
I also did an accidental 2.7 miles walking home when my car wouldn't start, walking around the farmer's market.
So this week, I will attempt to achieve 9 miles total running, second Pilates class, one strength training.
Three things I will restrain myself from indulging in are:
1. Salty snacks with empty calories (chips, popcorn, etc.)
2. More than two pieces of candy (and those two pieces can only be dark chocolate- no Tootsie Rolls!)
3. Choosing the couch instead of the gym.
My power food/go-to meal/snack this week will be apples, goat cheese and eggs.
My main goal this week is to rise above stressful situations and aches and pains and I wont let self-pity or laziness keep me from doing it.
Last week, I was hormonal and stressed, this week I will be calmer and more optimistic.
LIFE IN GENERAL
For my specially set-aside me time this week, I am going to clean my kitchen, then pick up knitting my hat.
I'm going to keep the negative voices in my head at bay by thinking of a positive thing for every negative thing that pops into my head.
And I will STOP PROCRASTINATING when it comes to hanging the doggone picture in the bathroom (I cleaned out the pantry instead last week).
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