8 Month Body Makeover Week 9 Training Log

Thursday, November 01, 2012

Monday, 10/29: Rest Day
Food log: Didn't record my food. :(

Tuesday, 10/30: Long Run
Actual: Ran 10 miles in 102 minutes (10:12 min/miles).
Food log: Didn't record my food. :(

Wednesday, 10/31: Rest Day
Food log: Didn't record my food. Halloween--I don't even want to know.

Thursday, 11/1: Medium Run + ST [6 mi run + Stage 2 Workout A #2]
Actual: Ran 6.2 miles in 57 minutes (9:12 min/miles) and did ST.
Food log: 1457 calories. Getting back on track.

Friday, 11/2: Rest Day
Food log:

Saturday, 10/3: Medium Run + ST [6 mi run + Stage 2 Workout B #2]
Actual:
Food log:

Sunday, 10/4: Short Run + ST [3.5 mi run + Stage 2 Workout A #3]
Actual:
Food log:

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8 Month Body Makeover Week 8 Training Log

Wednesday, October 24, 2012

Monday, 10/22: Rest Day
Food log: 1371 calories. Great eating day!

Tuesday, 10/23: Medium Run + ST [6 mi run + Stage 2 Workout A #1]
Actual: Ran 6 miles in 57 minutes (9:30 min/miles) and did ST.
Food log: 1603 calories. Another good eating day, esp. considering my tough workout.

Wednesday, 10/24: Rest Day
Food log: 1407 calories. A hungry kind of day, but that's what's working.

Thursday, 10/25: Short Run + ST [3.5 mi run + Stage 2 Workout B #1]
Actual: Ran 3 miles and did ST.
Food log: 2,139 calories. Had book group. Ate sparingly all day, and then had plenty at dinner & afterwards. But they were pretty healthy choices, and I don't feel stuffed or uncomfortably full. Worked out today and logged it all, so I'm still feeling fairly virtuous.

Friday, 10/26: Rest Day
Food log:

Saturday, 10/27: 10 Mile Race
Actual: Turns out I was not signed up for the race. Pooh.
Food log: Didn't record it.

Sunday, 10/28: Rest Day
Food log: Didn't Record it. :(

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8 Month Body Makeover Week 7 Training Log

Monday, October 15, 2012

Going out of town this weekend, so no ST for me. Have to make up for it with intense runs!

Monday, 10/15: Rest Day
Food log: 1497 calories. Lots of fruits and veggies. A good eating day!

Tuesday, 10/16: Long Run [11 mi run]
Actual: Ran 10.87 miles in 2:06 (11:35 min/miles). Felt great!
Food Log: 1577 calories today. That makes for about a 700 calorie deficit today--woo hoo!

Wednesday, 10/17: Rest Day
Food log: 1741 calories today. A bit over where I wanted to be, but not disastrous.

Thursday, 10/18: Medium Run + ST [6 mi run + Stage 1/Workout A #8]
Actual: Ran 5.5 miles in 55 min (10 min/miles). Felt slow and fat. Didn't do ST because I forgot to bring the binder with my exercises in it.
Food log: Left to go out of town, so I didn't write down my food.

Friday, 10/19: Rest Day
Food log: Out of town.

Saturday, 10/20: Medium Run [6 mi run]
Actual: 33 degrees, so I didn't run :(
Food log: Out of town.

Sunday, 10/21: Short Run [3.5 mi run]
Actual: 6 miles in 60 minutes (10 min/miles). Felt pretty good.
Food log: Out of town. Need to get back on track after this vacation!

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Getting Back Under Control

Sunday, October 14, 2012

I'm experiencing now the first time that I've needed to pull the emergency brake during maintenance. How did I get to this point?

I started off the week well, beginning a 3-week program of strictness, in hopes of getting to the bottom of my maintenance range. I tracked my calories carefully and I thought things were going well. I was eating between 1300-1700 calories a day and working out as usual. I should have started dropping, going from 131.5 down to 130 or so.

That was the plan, anyway. But it didn't happen. Instead, I started going UP. It's possible I was eating more than I thought I was (a few handfuls of trail mix here or there...). I went out to dinner on Friday night, so I expected that to bump me up. I also know I was on days 26-30 of my cycle, so that may have something to do with it. And just like last month, my period is taking its own sweet time getting here, which just makes me feel bloated and gross. But seeing the number on the scale creep up over the last 4 days from 131.5 to 132.5 to 133 to 133.5 has been demoralizing.

So yesterday, after running a great 10k race, I just blew it. It was the combination of frustration from virtuous behavior that wasn't paying off and feeling entitled because I ran a hard race: I ate like crap yesterday. After running my race, I was ravenous, and that started eating that spun out of control all day. Ate a bread and butter and a cookie after the race, a hoagie sandwich with tons of mayo and cheese and sauce for lunch, and pasta with garlic bread (lots of it) for dinner. It was a day that would have been pretty typical for me before but now felt out of control.

So this morning, what was the damage? 135.0. Oh my, oh my, oh my. I started having automatic thoughts like, "Well, I've already blown it. I might as well just eat, because there's no way that I can stay at 130." The good news is that I recognized this all-or-nothing tendency and am remembering my maintenance plan strategy of immediate correction. So what if I'm at 135? Part of that's probably water weight/bloat, and the rest of it will come off with a couple of weeks of concerted effort.

So I'm going back to basics: 1200 calories a day and some kind of exercise every day, until I get back to at least 131.5. I'm going to be totally disciplined. I'm not going to get down on myself, because after all I ran a great 10k and I knew there would be these ups and downs. But I'm also going to get back under control.

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8 Month Body Makeover Week 6 Training Log

Monday, October 08, 2012

I've been maintaining my weight successfully for the last 6 weeks (today's weight the same as when I entered Maintenance--woo hoo!) but I've been bouncing around the top of my goal weight range. Thus begins a 3-week push to "reset" my center point by 3 pounds (128 rather than 131).

To that end, I'm going to keep up the fitness program, but I'm also going to focus on calorie restriction a bit more than I have been for the last 6 weeks. I am going to eat 500 calories below my maintenance amount, which is about 1800 calories on a rest day. So, no more than 1300 calories on a rest day and no more than 1700-1800 on a workout day. I'm also going to track my calories expended/taken in here for the next 3 weeks.

Monday, 10/8: Rest Day
Food log: 1297 calories. Not hungry. Lots of fruits and veggies. A great eating day!

Tuesday, 10/9: Medium Run + ST [5.5 mi run + Stage 1/Workout A #7]
Actual: Ran 4.3 miles in 42 minutes. Ankle hurt a bit, so I didn't do the full distance. Also did Workout A #7 for ST.
Food Log: 1709 calories today. Big salad for dinner. Hungry before lunch, but I remained strong. A good eating day!

Wednesday, 10/10: Rest Day
Food log: 1490 calories. Good eating day!

Thursday, 10/11: Short Run + ST [3.5 mi run + Stage 1/Workout B #7]
Actual: Ran 5.7 miles in 57 minutes (9:55 min/mile pace). Felt great. Had to make a decision between a long run or a short run + ST, so I decided to do just the long run and ST tomorrow.
Food log: 1659 calories, which is pretty decent given the amount of exercise I did. I did have some handfuls of trail mix, and I'm worried they calories I logged for them are off, so this total maybe should be higher.

Friday, 10/12: Rest Day
Food log: Don't really know how many calories I ate. We went out to dinner, and though I ate fairly well (vegetarian chili and garbanzo bean salad), I knew I was going out to dinner so I stopped logging my calories. 2500, maybe? Not a good eating day.

Saturday, 10/13: 10k Race
Actual: Ran a 10k trail race in 57:57 (9:21 min/miles). I was pleased with the time, especially because it was raining and the course was slippery.
Food log: Calories: ? Terrible eating day.

Sunday, 10/14: Short Run + ST [3.5 mi run + Stage 1/Workout A #8]
Actual: 6.2 miles in 65 minutes (10:29 min/miles). Did Workout B #8.
Food log: 1368 calories. Back on track!

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