Wednesday, May 19, 2010
To make it easier to track for BLC13, posting my weekly goal here...not really a blog post, just a way to keep is simple.
Week 3 goal: 16
Weekly Mileage goal week two 13.
(marathon training so it will change weekly)
5/12 - 2.5
5/13 - 0
5/14 - 2.5
5/15 - 0
5/16 - 7.5
5/18 - 2
Week 2 goal 13 Total week 2: 14.5
Week one goal: 15 Total week one: 16.2
Monday, May 10, 2010
Vancouver Fit has a seminar after every run. Yesterday’s was one I missed last year. I was in California the day they had it; Heart Rate Training.
The talk is given by Dr Leslie Nelson, a naturopath and Nutritionist from the Clear Water Clinic. She gave me my VO2 Max test last year. She had several very good points, like:
1. If you are exhausted after your long run, and feel like sleeping the afternoon away, you are working at too high a HR.
2. If you are working at too high a HR, you will burn muscle, not fat.
3. Fat needs an oxygen rich environment to burn, too high a HR, and your Oxygen transferred to the cells diminishes.
4. If you are starved after your long run, and want to eat everything in the house, you were most likely burning muscle, not fat.
That last point was the one that really caught my ear. I have been running most of my long runs at the upper end of my fat burning range so far this year, at least according to last year’s VO2 test. But her statement about eating had me going back over my runs, and my nutrition on those days.
Yesterday was a great run, I felt good and kept my average close to 160 – within my fat burning range. Yesterday food was the last thing I wanted, and even though I kept moving most of the day, I had to force myself to eat throughout the day.
Last week, my average HR was 168, creeping into my aerobic zone. I remember last Sunday, and I ate…too much…I didn’t track because it was such a bad eating day.
The week before, average HR 166, still in fat burning zone, but right on the limit…and I ate…and ate…and ate.
I am thinking about redoing my VO2 max test soon for my baseline for this year….and discussing with her ways I can bring my HR down while still increasing my speed. As well as how and what to eat for my activity level, while still taking the weight I gained over the winter back off.
Friday, May 07, 2010
I hope you didn't cry.
There's no need to! LONG SLOW DISTANCE is all about going slower than race pace...letting your body get used to the mileage without hurting it. It is all about building the endurance so when you NEED your legs to push a little harder, and your lungs to breath a little deeper, and your muscles to fire a little faster...these long slow distance runs (and the hills) will have given us that ability. Our minds will do the rest.
That's why I decided to start over. That's why I decided to forget about the Newport Marathon and concentrate instead on HTC and Portland, and what ever comes after that. I lost a lot being injured and depressed. Now I have to build it back. I'll do that by being SLOW, and STEADY, and HAVING FUN! I have a feeling if I'd kept try to push myself to run the miles needed to do Newport, I'd end up not running ANYTHING in the end.
So...enjoy the process, love your body, and laugh at that route instead.
Thursday, May 06, 2010
Streak – I’m (re)making a habit of doing 10 squats every time I use the ladies room here at work. I used to do that, or wall pushups, all the time and fell out of the habit…just like a lot of other habits I’ve fallen out of!
GRRRRR….I called to set up the appt with the sleep specialist, following the instructions on the letter I got Monday in the mail. He called me back and was very confused as the classes were the same as what I’d already taken. The letter was mailed in error and my Dr should have got back to me regarding my referral to either the another Dr or to the neurologist by now. He’s going out to her again, and said I should call the advise nurse today (since my Dr appears to be on vacation). UGH!
There has been a discussion on our message board for Portland/Vancouver Fit about protein sources. Some great ideas have been bouncing around, and then the nutritionist popped in on the conversation too. OMG! I’ve been shooting for between 74 and 173 grams of protein a day, and have been struggling with those numbers. Her advice was 50-75% of your body weight in grams. Since I’m hoping to stick close to 135 lbs right now, I’ll use that number. 50% is 67.5 and 75% is 101.25….I think those are much more do-able for me than the previous range I’ve been trying to get to! SWEET!
I was a BAAAAD Birdie today! Burger King called out to me, so today won’t be a great day nutritionally. I forgot that my mom wanted to go out for dinner tonight, so will most likely be over in calories. That means a better plan for tomorrow….which starts now.
Breakfast – 1 egg, 2 tablespoons salsa, 2 cups of coffee
AM Snack – Fage FF yogurt w/ berries
Lunch – Lean Cuisine something or Subway or a sandwich from home or ??? (something in the range of 300-400 calories)
Snack – Pure Protein bar
Dinner – Sprouted Grain bread, Chicken or fish, home fixed Asian style salad w/ cucumber, leaf lettuce, tomato, scallions, broccoli, mung bean threads, and rice vinegar
Snack - ???
Since I’ve already tracked all but lunch and the PM snack, I’m darn sure that is exactly what I’ll eat tomorrow! No arguing with myself (yeah sure).
The bigger question will be – Will I run? I better! If I don’t, I’ll be darn mad at myself!!! (do I use too many !!! and … and ()’s, oh and ????)
So, blogging at work, more badness on my part. Sigh…when the muse strikes and all that. BUT, I’m writing it up ahead in email and then copy/paste into the blog. Yeah Yeah, keystroke loggers and all that….Sigh sigh sigh. Hands slapped both of them, at the same time. (Uh Oh!…not only do I talk to myself, and argue with myself, I use physical discipline on myself too! YIPES!!!) (yeah more of those !!! thingies), I’ll try not to do it again!
Thursday, May 06, 2010
#1. Beginning weight for BLC13 is 137.2 – NICE! This is a drop since the end of BLC12 when I gained and lost the same 2 lbs over and over. The scale actually said 136.6 twice this morning, but that just didn’t seem very realistic, I do not trust my scale much anymore!
#2. I took Coach Dean’s motivation quiz today
1. True or False: My motivation seems to depend on what the scale (or tape measure, fit of my clothes, etc.) says. I feel motivated when I see results, but unmotivated when I don’t. SCORE (1-10): False - 1
2. True or False: I feel like I am in a constant battle with myself. In my “normal” state, I want to eat whatever I like, whenever I want it, and/or my body just naturally gravitates towards the couch. It’s very hard to make myself do what I know I need to do. SCORE (1-10): True - 6
3. True or False: I really want to eat healthy and exercise most of the time, but I just can’t seem to resist the temptations that I run into most days. SCORE (1-10): False - 3
4. True or False: I think I would do much better if I had more control over my life and my time. There are just so many demands on me that I can’t fit exercise and healthy meals into my day as often as I want to. SCORE (1-10): false - 2
5. True or False: I do well for a few hours (or days or weeks), but then I have a bad time and things really go downhill. All I see is what I did wrong, not all the things I did well. I get flooded with negative feelings, and just want to give up. SCORE (1-10): True – 5.
Didn’t really give me any insight into why I get home every night from work and simply crash and burn. One statement about question #2 from his article is “Your motivation will be much stronger and consistent when you focus on making conscious choices about what you can do consistently to meet all of your needs and desires.” I think a good portion of my problem right now is not knowing what my needs and desires ARE.
#3. Got back to the gym tonight, worked out with Kelsey, ran on the deadmill, and 20 minutes on the elliptical. Will I do it again tomorrow??? See above. I hope so! I've just hit one of those times where I know what I want, but I don't want to do the work to get there...I want the results without putting in the effort, and we all know how that ends! I am eating better at least. So I'm thinking with that under better control, I might be able to pull in the exercise slowly again and get myself back on track.
#4. Tomorrow...MUST CALL SLEEP SPECIALIST!!! I need to make an appt to go back to see him, and the past 3 days I've forgot throughout the day until it was too late. He's got my results and will be giving me additional instructions and recomendations...and hopefully a referal to see another Dr! I do believe the sleep problems aren't helping me to get back on track, but I also think I may now be using them as an excuse too. "I'm tired, I don't want to exercise." "Exercise, you will sleep better for it" "No, I'm too Tired!" Oh, you didn't know I hold conversations with myself??? and yes, I do answer back, talk back too.
It's late, I should have been in bed instead of writing this. Happy Wednesday, or Thursday if you get around to me tomorrow!
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