Tuesday, October 09, 2012
Tuesday is a work from home day, which means I can run at lunch more easily than when I'm in the office. I had skipped Saturday's intervals to give the bad foot time to rest up, and today was time to be back on schedule.
It was a nice autumn day, with frost overnight but sunshine and 55° F temperature at noon. This is perfect running weather according the SparkPeople.
Because I had to give the foot an extended rest, I didn't stretch the intervals. Kept them at walk 1, run 2 for 10 cycles, on the same route as I had done the last two times. I did give in to Mr. Testosterone just a little, running the rest of the way home after walking for one minute the 11th time; but I knew when I started that the 11th run would be under a minute.
Distance mapped out to 3.99 miles in 31:41, for a pace of 7:56 per mile. Hm. I didn't break an 8 minute mile the first time training till I was running continually. IIRC, I was around 8:05 on the walk 1, run 4 intervals last year.
I wasn't paying attention to the bad foot after the run, so I didn't notice how it reacted to being barefoot while I got to the shower. It didn't grumble loud enough to compel my attention, and that's a Good Thing. I'll see how it is for the rest of the week, then decide whether to hold the intervals the same or go to walk 1, run 3.
I'm thinking that passing on the 5K on the 28th was the right decision. If I were committed to that, I'd be counting weeks and figuring out how to train to run a 5K all the way in two and a half weeks; but it's better for me to take it slow.
Next organized race is on Thanksgiving Day, a 10K. That's an ambitious distance for where my foot is now, and I keep reminding myself that it will be okay to run intervals in an organized race. We'll see how well I listen when we get that far. Maybe I'll need to skip my Tuesday intervals or run that week, to rest the foot for a major effort. Have to think about things like this in advance, in order to keep Mr. Testosterone under control.
Sunday, October 07, 2012
On October 7, 2011, I weighed 174.0 lbs. This beat my goal weight of 175, and I declared myself to be in maintenance. My immediate concern was to figure out how much to eat to maintain my weight instead of losing or gaining. I wasn't terribly worried about losing a few pounds while learning this, because I'd weighed as little as 165 as a young adult.
It took a few weeks to learn how to not lose, but I got it done. Here's what my weight has done in my first year of maintenance:
Yes, I was losing weight for the first half of this year of maintenance. But I wasn't losing weight like I did in the weight loss phase. It will be pretty obvious when I found SparkPeople from the weight graph of 1/1/2011 to present:
I spent much of the past year feeling my way to where I ought to maintain my weight. Along about January, I thought I'd stopped losing near the first of December, at the 165 lb. mark. It turned out I was still losing slowly, and today I'm comfortable in the 160-163 range. I'm calling 162 my goal weight now, but I'm not sure that will last long term.
In any event, I'm happy with the last half year or so of having a clear sideways trend of weight management. The journey with fitness has had its ups and downs, and it was a bit of a surprise that I was able to adjust what I eat well enough to maintain my weight in spite of the changing amounts of exercise I was able to do.
On the At Goal & Maintaining + Transition to Maintenance Team, the oft-quoted statistics are as follows:
- The likelihood of regaining weight when you reach goal is 80% - 95%.
- When you've maintained for 2 years the likelihood of regain drops to 50%.
- When you've maintained for 5 years the likelihood of regain drops to 27%!
From a statistical standpoint, I'm still at risk of regaining. But I don't believe statistics are the best way to look at individual cases. I'm a bigger fan of BREWMASTERBILL's concept of keeping your head in the game: www.sparkpeople.com/mypage_public_jo
My head's been in the game for the past year+. It's an open question whether I'll keep my head in the game long term, but it looks good for the immediate future.
Saturday, October 06, 2012
I was going to do walk/run intervals today. The plan was to do 10 cycles of walk 1, run 2, which would be a repeat of Tuesday and Thursday. It didn't happen.
I woke up to raindrops on the roof. The rain stopped before full daylight, but the temperature remained very autumnal. It was a much better day for running than for walking, so I was glad it was an interval day instead of a walking day. But the bad foot grumbled noticeably during my light jogging up and down the hallway while fixing breakfast.
I debated. I wanted to do those intervals, and I believe I could have done them. But the foot is clearly a little worse than it was at the start of the week. I ended up deciding it was time to give the foot another day of rest. I'll see how it is tomorrow, and either do the intervals tomorrow or just skip today entirely and start again on Tuesday.
Other than the mild disappointment of missing what passes for a run these days, it was a pretty good Saturday. I didn't accomplish much, but I didn't feel pressured either. I reflected that it's a good thing I bagged the 5K on the 28th; it's a lot easier to take an extra day off for the foot if I don't have a commitment to run in three weeks.
It's okay if it takes me into November, or even into December, to get to where I can run continually. The point is to get there, not to take a run at it (pun intended) and come up lame.
Friday, October 05, 2012
Some people are naturally sympathetic, empathetic, caring, social . . . I'm not sure what adjectives I'm looking for here. The kind of person I'm thinking of has lots of friends, and their friends are comfortable sharing important parts of their personal lives.
I'm not that kind of person. I'm an introvert, and it shows to other people. I have to work at being supportive of other people. Folks that I don't know very well just don't walk up to me and tel me their problems. Usually.
Today I chance-met a fellow employee in the hallway. She is someone I've worked with a little. We respect each other professionally, but have no personal social life in common. Probably the deepest non-work conversation we've had was when she noticed I'd lost weight and asked how, and I pointed her at SparkPeople. I forgot to tell her my user name, and I don't know what hers is.
Today she just blurted out that she has diabetes. She doesn't look like the type to get diabetes, but you know there isn't a specific look. She has lost some weight, her doctor wants her to lose more. She has been terribly out of shape, to the point where she couldn't walk up a flight of stairs without breathing heavily; she's better now.
And she's totally scared of the diabetes. Doesn't know what to do. For whatever reason, she saw my loss of weight as an indication that I could tell her something about what to do. So I did my best. Reassured her that diabetes can be managed. That she can learn to do what she needs to do, and it will just become part of her.
I told her about changing your lifestyle to be healthier, and how it can't be done all at once. I told her about eating more fresh produce, and how learning to do that was a gradual process for me. And I told her not to be overwhelmed with all the changes she should make, just pick one that is possible and do that one. Then when that has been accomplished, pick another one. And so on.
And yes, I remembered to warn her that I don't know very much specifically about diabetes. I tried to make my pep talk more about motivation, drawing heavily on things I've learned on SparkPeople.
Out of the blue, she wanted a hug. (People don't look to me for hugs. It. Just. Doesn't. Happen.) Said she'd be back to talk to me more later. She wasn't back today, and might not be; but I won't be surprised if she is.
So this evening, I'm stopping and wondering. What is it that made me someone to turn to? Did I say enough of the right things, and say them in the right way to help her? How would I cope if *I* were the one getting a diagnosis of diabetes?
It's episodes like this that take my mind off my small problems like rehabbing an injured foot. Worse things can happen in life than have happened to me, and today I got a glimpse at one of them.
Tomorrow I'll go out and do more walk/run intervals, working toward being able to run a 10K on Thanksgiving Day. I'll likely spend most of the day concerned with the issues of living my own life. But tonight, I stop and wonder what it would be like to live with someone else's problems instead of my own.
And I wonder, what did she see in me that I don't see in myself, that she would turn to me for support?
Tuesday, October 02, 2012
Took my planned two days off running. The bad foot felt as good as it has since the first injury, but I didn't run anyway. The schedule calls for Tuesday-Thursday-Saturday, and running on Monday would mess up the rest of the week. So I waited to do my intervals at noon on Tuesday.
Tuesday noon saw cloudy skies, 62°F (17°C) temperature, and precipitation at the border between mist and drizzle. I set out to increase my running intervals, planning 10 cycles of walk 1 minute, run 2 minutes. I'd thought about more distance, and added back in the third small hill. This resulted in chopping a small amount off the route near the end, but it worked out well. Got through my 10 cycles of walk/run, then walked home for a total distance of 4.00 miles (couldn't have planned that!) in 32:47, for an average pace of 8:12 per mile.
By the time I got done, the drizzle had transitioned into a light rain. I gave thanks that this was a walk/run day, as I like running in this weather and don't particularly care for walking in it. It turns out that doing intervals was a lot more like running than like walking; it was a pleasant exercise session.
Walking around the house barefoot afterwards, the bad foot reminded me that it still isn't 100%; but it wasn't a particularly loud complaint. Put on some decent stability running shoes, and the foot quieted right down.
Note to self: Don't get ahead of plan. Take two more sessions of walk 1, run 2 for 10 cycles before increasing the load, and pay attention to that foot. Just because it's quiet right now doesn't mean it's ready to go out and run 25 mintues nonstop.
I'm half way to bagging the 5K on October 28. I think I *could* be ready by then, but I'm doing really well with patience right now. Adding an organized race in four weeks would make Mr. Testosterone's voice louder and more urgent, and I think I need to avoid that.
Patience has worked well so far. I need to keep at it.
Edited to add: After I wrote the blog, I went to bell choir practice. Because of various scheduling details, the director wanted to make the next performance Sunday, October 28 instead of October 21. Could I be there, since I'd said I was iffy? That made the decision. No 5K on October 28, because it conflicts with church and the handbells are playing.
Every once in a while, I get a sign telling me which way to go.
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