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Wednesday Intervals

Wednesday, September 19, 2012

I took today off work to stay home for the contractors doing the air seal of basement and attic, plus some insulation work. In spite of it being a nominal day off, I got a decent amount of paid work done this morning.

The good news on the exercise front was that the contractors got done by 2 PM. Because I have the day off, I didn't feel at all guilty to go out for my walk/run intervals at 3 PM. My bad foot was still complaining a bit, but not as loudly as yesterday. And it's hard to pass up sunshine and variable light breeze at 63F (17C).

Because the foot had complained, I decided to hold the program steady at 12 cycles of walk 1, run 1:30. I varied the route a little on the small hills, and it turned out to be a bit longer. Mr. Testosterone managed to talk me into running for a 13th cycle, but I held firm and walked when the signal came for the 14th running cycle.

The effort mapped out to 4.04 miles in 35:09, for an average pace of 8:42 per mile. I'm okay with that not being as fast as last time. I'm less thrilled with the amount of complaining my foot did afterward. I'll definitely be doing no running till Saturday, and I'll have to think about what I'm doing then. Options are walk 1, run 1:30 and strictly limit to 12 cycles; or walk 1, run 1 and go for 15 to 18 cycles. I'll think it over between now and then.

I have to laugh at myself just a little over this. I had been building slowly, I thought. In light of the foot's complaint, I realize that the 5K Your Way program I was modeling on is primarily designed to build cardiovascular endurance. My cardiovascular endurance could handle a 5K right now; it's the foot that need to develop. And every article on running that mentions the subject tells me that muscles and ligaments develop more slowly than the cardiovascular system.

So . . . I think I'm at the point where I need to hold the workout steady at some level for a while, until the foot complains less afterward. I just don't know for sure what level I want to hold the workout steady at, or how long "a while" is.

At least this time past I'm recognizing it earlier than I did the first time. I have no decision on the October 28 5K at this point, but I'm leaning toward skipping it. I'm committed to the Thanksgiving Day 10K, and I might still be doing intervals at that point.

But I'm delighted that my daughter wants to do that 10K "with" me, even if she needs to walk and takes two hours to complete the course.

  Member Comments About This Blog Post:

LEANJEAN6 9/21/2012 9:31PM

    emoticon Well I laughed at your response to my Duct Tape Diet--'specially that it might "'stick to the ribs"--LOL Funny man!!! You made my day---Good luck with yer run! Lynda

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RG_DFW 9/20/2012 7:34AM


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GREENGENES 9/19/2012 11:50PM

    It's great that you are listening so carefully to what your body is telling you. It is so easy to tune it out and then pay the price later. Keep it up!

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WATERMELLEN 9/19/2012 8:57PM

    Guess you'll find out how long "a while" is in "a while"!

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NWFL59 9/19/2012 8:33PM


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MERRYMARY42 9/19/2012 7:45PM

    your foot knows when you need to slow down, and happy that you and your daughter are doing the Thanksgiving Day 10K, sounds like a good time.

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ONEKIDSMOM 9/19/2012 6:49PM

    Experiment of one continues. Good luck. And I applaud you and daughter doing your Turkey Trot together... walking is truly good exercise. If the foot decides it NEVER wants to run again, there is still that. Patience, patience... toughest thing for ME, and you, too, apparently.

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MSLZZY 9/19/2012 5:38PM

    The mind is willing but the foot disagrees. Such
is life. But you did do a workout and are pondering
how best to handle the situation. Keeping your
workouts steady would be the way to go.

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No intervals today

Tuesday, September 18, 2012

Tuesday is a work at home day. Work at home is great for getting a run in on my lunch hour. The plan was to do some intervals of walk 1, run 1:30. It didn't happen.

This morning as I was doing some light jogging up and down my hallway, my bad foot told me it wasn't a good day to run. I probably *could* have done 30 minutes of walk 1, run 1:30; but I don't know how much worse the foot would be. I guess I walked a bit far, a bit too briskly yesterday before donating blood, and perhaps stayed on my feet too much after donating blood. Whatever. The answer is, I need to give the foot a day of relative rest.

This was a bit of a disappointment. I woke up to a light rain, with a forecast for it to continue all day long. Running in the rain is more enjoyable than walking in the rain; but if I can't run, I'm going to walk. It turned out that walking in the rain was fairly pleasant, as it wasn't terribly cold (low to mid 60s F) and there wasn't much wind.

Tomorrow I'll see how the foot feels. If it's up to intervals, that will mean adjusting the training schedule. If it's not, that will mean I skipped today's intervals and I'll see about resuming the regular schedule on Thursday.

"Listen to your body," they say. Okay, I'm listening. I just hope I'm correctly figuring out what to do about what I'm hearing.

  Member Comments About This Blog Post:

RG_DFW 9/19/2012 6:36AM

    I'm really sorry to hear of the problems, I hope it clears up soon for you

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Monday Maintenance

Monday, September 17, 2012

After Sunday's new low weight, Monday morning came in at 160.2. That looks more like the low end of my maintenance range, and the worries about whether I'm dropping too much weight faded.

Other than that, Monday was spent mostly on non-Spark stuff. I took a day off work because I had a scheduled blood donation, and that tends to go better when I don't have other hard obligations. I took a 5K walk in the morning, mindful of the fact that I'm not supposed to work hard after blood donation. Then I paid attention to hydration, and the blood donation was smooth and routine. So much for yesterday's concern that the sudden weight loss might have dehydrated me enough to cause a problem.

Data point: Blood pressure was 96 over 60 when I donated blood. The nurse didn't tell me my pulse, but did ask if I exercised regularly. Yes, I do.

Somehow I managed to exceed 13K steps today. Oh, well. It didn't feel like working hard after donating blood, so I should be fine. Tomorrow will be more walk-run intervals, as I continue the program of becoming a runner again.

None of this was terribly exciting, and right now that's a Good Thing. I want to maintain my weight, and I want to get back to running regularly. If doing those too things isn't exciting, that means life is going very well indeed.

  Member Comments About This Blog Post:

NWFL59 9/18/2012 11:23AM

    I quite like the quiet days. emoticon

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RG_DFW 9/18/2012 7:57AM

    Keep it going

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MSLZZY 9/18/2012 7:31AM

    Enough drama so take the quiet day when it happens.
I can live with my boat on an even keel. Sounds like
you can too.

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Sunday, September 16, 2012

That's what the scale read this morning. 158.8 lbs. Yesterday morning it was 161.4. The last time it was outside the 160-162 range was July 3, at 163.4.

158.8 is a new low for me, replacing my previous low of 160.2. It's kind of a shock to blow past a previous low by more than a pound, while trying to maintain.

This wasn't a total surprise in the morning. The surprise was yesterday afternoon, when certain, um, bodily functions were unexpectedly more dramatic than they have been since I've been on SP. I knew I'd lose weight from one day to the next, and guessed I'd be down near 160. But still . . . below 160 is a psychological milestone.

I'm not sure how I feel about this. Odd thoughts swirl through my head:

"Where did that come from? I didn't feel sick before, and after a good rest I don't feel sick now."

"It's mostly water, it will come right back."

"I'm starting to run again, maybe it's time to nudge the calories up."

"That roll of fat around my middle is awfully small, but it still exists. Maybe this is still an OK weight?"

"Have I been losing fat while maintaining weight, and just now got rid of some bloat? Is this a permanent loss?"

Maintenance is a puzzle. Just when I think I have it figured out, my body does something that reminds me I don't understand as much as I thought I did.

My current calorie range is 2800-3150. I've been eating toward the low end of that, forcing myself over 2800 many days. Today I forced myself over 2900. I'll keep that up for a week or so and see what happens.

Meanwhile, I've got a foot to rehab. I'm not going to let a little bit of worry about a number on a scale derail that process.

  Member Comments About This Blog Post:

NWFL59 9/17/2012 6:27PM


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MSLZZY 9/17/2012 8:10AM

    Life would be in a sorry state if numbers were all
that counted. Have a great day!

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KRISZTA11 9/17/2012 3:15AM

    I hear you...
During maintenance a new low or high outside the usual fluctuation is always thought provoking.
Let's see if your weekly average hits a low too.
It is great we have the SP nutrition tracker to fine tune calorie intake!
Good luck to sorting this out!

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HANSBRINK 9/16/2012 10:27PM

  Congratulations! Hope the loss is not just a fluctuation, but something more long lasting.

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GREENGENES 9/16/2012 10:26PM

    emoticon. Other than the sudden bodily function part that is :-).

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RG_DFW 9/16/2012 10:07PM


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Running More than Walking

Saturday, September 15, 2012

It was sunny and 53F (12C) out this morning when I got around to my walk-run intervals. I dithered on what format to choose. The bad foot has complained, but not loudly. It's ready to do more than I have done, but not a whole lot more. I thought about walk 1, run 2; but I wanted to go for 30 minutes, and that would be running 20 of them. Thursday, on walk 1, run 1, I ran a bit more than 13 minutes. Hmm. I settled on a plan of 12 cycles of walk 1, run 1:30.

It was chilly when I started walking for a warmup, but I'm not a rookie. I know that this will be good tee shirt and shorts running weather, and I'm dressed appropriately. Had my iPod app to tell me when to switch, and set off to see if the foot can handle things.

The first running interval felt long. That's not a huge surprise, given that I've been running short intervals only for the past couple of weeks. Then the second walking interval felt very short. After that, the beep to slow from run to walk always came too soon. Mr. Testosterone was sitting on my shoulder telling me I could run to that intersection, or the top of this hill, or whatever landmark; and the beep to slow to a walk would come before I'd get there.

I slowed to a walk anyway, every time. Mr. Testosterone is not my friend right now.

I knew that I'd need more distance than a 5K, so I added in a couple of small hills. As chance had it, I got to run up part of each of them and run down part of each of them. Along about the 9th cycle, I realized that I had more distance left than I could cover in 30 minutes. Mr. Testosterone suggested I just keep doing walk 1, run 1:30 till done. The bad foot gave me a twinge during the 10th running cycle.

After the 12th running cycle, I slowed to a walk. When the app beeped for the start of the 13th running cycle, I kept walking. Mr. Testosterone is not my friend right now. I'd rather do a little less than I can than do enough to knock myself out of the next set of intervals.

Ended up covering 3.78 miles in 32:04, for an average pace of 8:29 per mile. The bad foot doesn't want to run any more today, but is fine with walking. I can handle this.

The go forward plan is to repeat the walk 1, run 1:30 scheme for two more workouts, probably Tuesday and Thursday of next week. I'll see how the foot does before deciding how many cycles of this to put in.

. . . and now I'm contemplating a 5K on October 28. It kind of looks like I could be ready to run that far by then. I'll give it another two weeks to make a decision, though. Once I plop the entry fee down, I'm committed. And in an organized race, Mr. Testosterone is likely to talk me into running the entire route even if that's not the wisest thing for me to do.

  Member Comments About This Blog Post:

MILLERGIRL719 9/16/2012 7:32AM


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RG_DFW 9/16/2012 6:39AM

    it's looking better and better...

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MSLZZY 9/15/2012 10:16PM

    Improving a little at a time-great!

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NWFL59 9/15/2012 8:34PM

    emoticon emoticon

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MERRYMARY42 9/15/2012 4:50PM

    It is so important to listen to our bodies, so why don't we more often, glad to hear you are getting back on track. Take it east and take care.

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FEMISLIM 9/15/2012 4:26PM

    Good job.

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ANDI571 9/15/2012 3:48PM

    Good job listening to your body. You will get there. emoticon

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ONEKIDSMOM 9/15/2012 3:43PM

    Good for you taking Mr. Patience along for the ride and telling Mr. T to take a back seat. Recover well first, to be able to run well later! Even if it's long slow like your sister. emoticon

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DAWNDMOORE40 9/15/2012 3:43PM

    emoticon I wish you the best with the 5K! I hope your foot improves! I have been running for quite sometime and there are days when my body hurts and I just tell myself to keep going another lap around the park! I can definitely relate! Don't be too hard on yourself! You will get there! Have a blessed day! emoticon emoticon emoticon

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