Blue sky at dawn. Long drive. Healthy eating.

Tuesday, January 17, 2012

Did you notice the sky is always blue before dawn?
Even if it is miserably cloudy, it turns to velvet blue for a few minutes between night's black and day's gray.
Maybe not always, but it happened every time I was out before dawn.
It happened today : )
I was out at 6:10 in -2 oC (28 oF), mild wind. I remembered jacket was too much in moderate wind at this temperature, so put on only the usual 2 long sleeves - it was a good 29 minute run, at 11.2 min/mile.
It started snowing during my cool down walk.
I didn't like it, because I had a 3 day business trip ahead, which is 3.5 hour drive in normal weather.
Snowing did not present any problems, but there was a severe accident at dawn and the highway was closed. It took 2 hours to get off the blocked highway and another 1.5 hours to get out of the traffic jam.
So I sat 7 hours in my car : (
But at least I arrived safely and managed to do a half day's work.

The good side of traveling is that I eat very well.
I packed all my food last night after planning in Nutrition Tracker for each day, so food is perfect and I don't have any opportunity to overeat.
Evenings spent at home are challenging sometimes.
Like yesterday: I ate well, I packed food reasonably for the next days, but after dinner I ate a lot of air popped millet and DS's leftover ham and cheese toast, just because I was very tired.

I'm staying in the usual hotel at the lake (I brought a camera to make pictures), and I love running around it,
so it will be Tue-Wed-Thu short run, Fri walk with DD, Sat-Sun long run in the forest.

Now I call DD and DH and then I go to bed.

  

  Member Comments About This Blog Post:

CIRANDELLA 1/19/2012 8:39AM

You really know how to make the best out of a very difficult, trying situation, Kriszta - congratulations!!! A seven-hour commute is more like a pilgrimage than a trip to work - you are amazing, and you have such a good, positive attitude. I think your well-thought out running program has definitely helped to form you into the positive, disciplined, and resourceful person you've become :) That morning sky sounded beautiful, and I must say, I have never tried air-popped millet, but it sounds intriguing! Have a safe trip home! Report Inappropriate Comment

HAKAPES 1/18/2012 7:00PM

7h in a car, wow, that's a lot. Do you listen to audiobooks, talk on the phone, or how can you keep up that long? I know those challenges, when I'm tired, craving for snacks increases. Report Inappropriate Comment

ELAINEROSE5 1/18/2012 9:27AM

I really don't know how you run in that cold. I guess I am a wimp! I head for the gym when the temperature is that low. I did get out yesterday on the trail and it was so nice. But the temp was around 55-60. That's pretty much perfect running temps. Enjoy your travels. I have a hard time sticking to my good choices when I travel. I guess my body thinks that it's not getting enough food and goes into a panic mode. I do better when I'm home, working my regular hours. Take care! Elaine Report Inappropriate Comment

Snowy run

Sunday, January 15, 2012

Sunday is the day of my second long run for the week.
It was sunny, windy, -2 oC (28 oF) - nice running weather.
There are temperatures for which it is impossible to dress optimally: 2 long sleeves too cold, jacket too warm- I chose too warm.
I wore headband and thin gloves, but had to take off gloves on the way back.
(I made a mental note that I do not need the jacket at -2oC if there is no wind.)
The forest path was covered with a thin layer of fresh, dry snow.
No soaking socks : )
It was safe and pleasant to run on fresh snow, but it was enough to slow me down a bit, I guess overdressing did that too. My time was 47 minutes (4.25 miles).
Anyway, it was a lovely, refreshing, relaxing run.

I always hated winter, but I love this year's winter weather and it loves me back : )

Winter darkness and cold doesn't bother me at all,
thanks to running outdoors, and -maybe- thanks to my blue light therapy lamp too.

And now it is really really time to start working. My entire Friday work is still ahead of me and I cannot put it off any longer. Sigh...

  

  Member Comments About This Blog Post:

MOBYCARP 1/15/2012 4:12PM

It's natural to run a bit slower on uncertain surfaces. I'd be surprised to see you running as fast on fresh snow as on a normal dry path surface. Report Inappropriate Comment

TEMPEST272002 1/15/2012 1:58PM

Sounds like a great run. It's hard to judge sometimes how to dress, but I tend to go for too cold rather than too hot. Too cold just makes me move faster! lol Report Inappropriate Comment

CIRANDELLA 1/15/2012 1:38PM

Congratulations on another great run, Kriszta! It's great that you're undaunted by winter and its harsher weather, though yes, this winter's been milder. Good luck with Friday's work! Report Inappropriate Comment

HAKAPES 1/15/2012 12:29PM

Great run! I also started to love winter even more, since I run outside in winter times. What lamp do you have? For running, I wear a long sleeve Adidas Climacool, and an Adidas exercise Climacool jacket. For walking, they are not warm anough, for running, they are perfect. I bought them in the Adidas Outlet store in Budapest. Report Inappropriate Comment

KEVINMACSR 1/15/2012 6:47AM

A great blog entry, thank you. I did an 8k yesterday in 19F weather and it was a blast. Have a great day! Report Inappropriate Comment

Back on track. Running style.

Saturday, January 14, 2012

I didn't do much exercise during the week, I spent what was left of the day after work sleeping or reading (read: The Hunger Games by Susan Collins, reading: Matter by Iain M. Banks and The Long Run by Mischka Shubaly).
It helped me get over the gyn procedure, and now I feel great.

I was really tired of work by Thursday evening, so -as I often do- I spread my Friday work over the week end.
Friday morning I went for a run on the forest path in sunny and windy 5 oC (41 oF), and it went very well: my steps felt light and easy, and finished 4.25 miles in 45 minutes. I seem to improve 1 minute every week.

Something strange is going on: I have the feeling that my steps are getting shorter but that is not true: my cadence got faster indeed, but my stride is lengthtening at the same time.
Now it is 7680 steps at 171 steps/min, and it was 8550 steps at 161 steps/min five weeks ago. (distance is fixed, as I run from one end of the path to the other).

Why is this?
A few weeks ago I received a lot of input about running style, all within a few days:
-read a blog about forefoot versus heel strike (thank you, Mobycarp!)
-ran on slippery snowy-icy path and had to switch to mid-foot strike and stop overstriding just to prevent falling over
-read book Born to Run
-re-read articles on SP Running Center
-watched videos of forefoot versus heel strike - what a difference in impact transient!

Until then, I was content with my heel strike, most runners do this so it should be good enough for me too.
After all this reading I gradually changed
-my heel strike to mid-foot strike - maybe I'll get to forefoot or ball-heel-toe strike one day
-my steps lighter and easier
-from stepping out in front of my body to stepping under the center of my gravity, this also means that most of the work is done by my rear leg

Today is a non-running day, I went for a 60 minute walk with my daughter. She refused to come to the forest with me because of a short blizzard, so we just walked in the streets when it was no longer snowing.

Eating went well this week and my weight is stable.
Last night we visited friends and the food they cooked for us was excellent, so yesterday I went a bit over my range, but all the other days were good.

  

  Member Comments About This Blog Post:

MOBYCARP 1/15/2012 4:06PM

A lesson from my Saturday run: mid-foot strike works better in loose snow than forefoot strike. But then, just about everything is different in loose snow. I hope I don't have to run in loose snow very much. Report Inappropriate Comment

HEALTHIER_K 1/14/2012 8:10PM

I am thinking of reading The Hunger Games. Would you recommend it? Report Inappropriate Comment

TEMPEST272002 1/14/2012 5:27PM

Interesting stuff about the foot strike. I haven't gotten to the point of fine tuning my running technique - so I hadn't come across this kind of information. Your blog led me to 1/2 hour of reading articles on the topic. lol I'm going to have to pay more attention now to my where my foot lands. Report Inappropriate Comment

CIRANDELLA 1/14/2012 11:50AM

Although I'll never be a runner and can never even hope to offer you any helpful advice about running, I sense you've made - and are continuing to make - enormous progress in this department, Kriszta! Congratulations!! I also love the close, loving relationship you have with your daughter and that the two of you take enjoyable walks together - so great on so many levels :) As for the books - wow! My husband would love the Susan Collins book; I'm so intrigued by the Shubaly, which I've got to add to my ever-growing "to-read" list :) Between my trusty iPod and my Kindle, I enjoy feeding the reading addiction :) Plus...it has no calories! Report Inappropriate Comment

Bad day

Tuesday, January 10, 2012

Huh.
Last evening I had a long, unpleasant and unsuccessful gynecological procedure.
The only good thing was that DH was sweet and came for me (walking) and pick me and my car up. The worst is that the issue is not resolved so I'll have to go back and try again : (

I slept 10 hours and felt weak and sick a bit when I woke up, so decided to stay at home. I'm lucky I have work I can do from home (lot of reading and learning) so I don't have to take a day off.
I considered going out for a short run to cheer me up but DH and DD pointed out that was a stupid idea, and I had to admit they were right : (
Core strength training is definitely canceled, but I'll do some stationary biking in the afternoon.

I'm feeling much better now, though.

  

  Member Comments About This Blog Post:

WILLITWORK1 1/13/2012 6:40PM

Oh, Kriszta, are you okay? I'm so sorry that you had to go through this and especially since it wasn't what you had hoped it would be. Been there with the awful procedures, believe me. The great outdoors is waiting for you, but when you are ready for it. Be well, my friend. Report Inappropriate Comment

CIRANDELLA 1/12/2012 8:32AM

I'm very late in writing this, Kriszta, as some difficult and unexpected situations came up earlier in the week, but I hope you're feeling much better following the difficult procedure you had on Tuesday. I can't imagine any GYN procedure that isn't unpleasant or difficult, but I'm sorry this one met with no success.. and especially sorry you'll have to try again. Please take good care of yourself right now, and if anything, try to get some extra rest as well. Running and other physical training will always be there for you when you're feeling stronger and better; they always have a way of welcoming us back :) Meanwhile, all the best for your healing! - Susan Report Inappropriate Comment

HOUNDLOVER1 1/10/2012 11:11PM

Hope you'll feel better soon. Report Inappropriate Comment

TEMPEST272002 1/10/2012 4:26PM

Sorry to hear. Sounds rough. I can certainly empthasize. You were smart to skip the run. Hope it's resolved very soon. Report Inappropriate Comment

ARCHIMEDESII 1/10/2012 12:47PM

I hope you feel better soon ! Medical procedures... stink. Take it easy on yourself if you're still fatigued from the procedure. You will not hurt your efforts at good health or weight loss if you need to take a couple of days off to take care of yourself. Listen to your body. It's okay to take a couple of days off to recover. In fact, you may find your workouts much more productive when your energy levels have recovered. Don't worry ! It's okay to rest. Report Inappropriate Comment

KRISZTA11 1/10/2012 12:42PM

Thank you very much, friends! Your support means a lot to me : ) Report Inappropriate Comment

HEALTHIER_K 1/10/2012 11:29AM

Sorry to hear. That does not sound fun at all... Glad you're feeling better! Report Inappropriate Comment

KANOE10 1/10/2012 7:52AM

Hope you are feeling better today. Those procedures are difficult and exhausting. I am glad you are taking care of yourself and stayed home. Report Inappropriate Comment

DENNISMCCRACKEN 1/10/2012 7:04AM

Sorry to hear about your medical issues. Life has a way of throwing us a curve ball when things seem to be going so well. Right now you need to Listen to DH and DD. But above all, you need to listen to your own body. Not the voice of motivation in your head. That voice is well trained too and the trails will be there when you are up to it. Good luck... -Dennis- Report Inappropriate Comment

RICHILA 1/10/2012 7:01AM

GYN procedures are never pleasant, give yourself time to heal. I am so sorry you will have to repeat it. Report Inappropriate Comment

FROGGGY13 1/10/2012 6:09AM

I'm so sorry to hear that! Gynecological procedures are never fun, even routine ones, and even the ones that work. When will you have to repeat it? your DH and DD are completely right - you need to take good care of yourself until you are completely well. There is plenty of data here on SP that shows that your fitness level will not suffer any from even a week's break. Take all the time you need and come back to exercise stronger. Report Inappropriate Comment

Sunday run and weigh in. My equilibrium found (I hope)

Sunday, January 08, 2012

Weather was almost the same as on Friday: 3 oC (37 oF), moderate wind, almost sunny.
There were no strong blasts of wind, but there was some snow and sleet during the night, so the path was covered with all variations of melting snow, down to muddy water.
I dressed the same: 2 long sleeve T-shirts, but I put on thin gloves. The gloves were pleasant at first, but I took them off on the way back.
After a few minutes the icy water soaked my shoes and my cotton socks, and I wished I owned a pair of fancy running socks of wicking material.
But it was not that bad as it sounds: I felt my feet are wet, but not the cold (not until I stopped running, then they got really cold).
This is the first time my shoes leek - they are good for snow and ice.

As I mentioned yesterday, this week I ate a bit above recommended range, 2000-2100 calories.
I weighed myself: 61.6 kg (135.5 pounds) - that is almost exactly same as my minimum was 10 days ago.
This food intake with 4 runs a week seems to be my equilibrium - if not, then I'm very close to it.
So I changed my nutrition plan to 1800-2100 calories.
Macronutrients don't need fixing: I'm almost always within the range of carbs and always in the lower part of the fat and protein ranges.

  

  Member Comments About This Blog Post:

HOUNDLOVER1 1/13/2012 11:14AM

Sounds like you've figured out a great system to make it work. I get cold feet in cotton socks so have started using wool, less expensive than the fancy runner's socks but keeps your feet warm even when wet. Report Inappropriate Comment

WILLITWORK1 1/9/2012 4:35PM

wow! wonderful blog. I don't think I could do the wet sock thing. Makes me think about knitting some more socks. I have some wool and may just try that. Good for you finding your balance. What an amazing place to be. Report Inappropriate Comment

MOBYCARP 1/8/2012 2:10PM

Congratulations on finding your equilibrium! I highly recommend wool running socks for the winter. The expensive wool socks I bought at the running store did their job when I stepped in a muddy puddle. On the other hand, my ordinary wool hiking socks didn't work very well for running. Report Inappropriate Comment

CIRANDELLA 1/8/2012 12:43PM

I love the way you're diligently and methodically building good health, Kriszta! You go about it in such a logical, sensible way, too. I love that you're even fine-tuning your macronutrients (which, as you noted, don't require changing). Many don't pay attention to them, but doing so is so important. You can really affect your overall good health by attending to those micronutrients; glad that you do! Report Inappropriate Comment