Saturday, August 31, 2013
Thoroughly enjoyed my run this morning. As promised, I ran at the back of the group, and did not push pace in order to help my left glute and surrounding muscles heal. My Garmin recorded the following data:
Moving Time: 1:55:50
Elapsed Time: 2:02:28
Avg Speed: 4.6 mph
Avg Moving Speed: 4.8 mph
Max Speed: 10.7 mph
Avg Pace: 13:04 min/mi
Avg Moving Pace: 12:28 min/mi
Best Pace: 5:37 min/mi
Elevation Gain: 390 ft
Elevation Loss: 389 ft
Min Elevation: 156 ft
Max Elevation: 261 ft
Time Miles Distance
Minutes per Mile - Avg Pace Summary = 2:01:18.7 - 9.29 - 13:04
1 14:32.4 1.00 14:32
2 13:11.2 1.00 13:11
3 12:31.4 1.00 12:31
4 12:22.9 1.00 12:23
5 12:12.7 1.00 12:13
6 15:33.3 1.00 15:33 - Ooop! included the potty/water break.
7 12:05.8 1.00 12:06
8 12:14.2 1.00 12:14
9 12:54.8 1.00 12:55
(There was a tenth lap of .29 miles, but I must have missed copying it.)
The average temperature on this run was 75 degrees with 94% humidity. It was dark when we started at 6:12 am, but we soon saw the sunrise. We ran through lots of pretty neighborhoods. We had 10 runners in our group - one man and 9 women. The man and woman ran 23 miles last week and were running short in preparation for their full marathon in 2 weeks; they are running with their child in Dayton, Ohio. The rest of us are training for half marathons. Two of the runners are physical therapists, so I picked their brains as we ran just a bit -- they seemed glad to share. We had several teachers and just nice, friendly, smart, and fit people on this run.
I stayed at the back of the pack as promised for the first 7 miles then kind of moved up as some of the group faded. I finished with the leader. Although 7.5 miles was the farthest I'd gone this year up to this point, I had no trouble with the 9 mile distance. In fact, I finished up feeling more energetic than when I started.
I computed that I drank 72 ounces of water if I count what I drank starting an hour before the run to an hour after. I also consumed 4 Gu Chews for electrolytes and carbs. I felt like I had sufficient fuel, although I believe more is recommended at least by the company wanting you to buy their product. I did have a 190 calorie breakfast before the run so that might have helped, too.
After the run and cool down, I sat with 50 runners for 40 minutes, glowing and drinking water and coffee. Then I went to the YMCA, used the foam roller, showered, went to Weight Watchers (my nephew overslept and didn't make it as promised - oh, well), and then did a little shopping. What a great Saturday morning!!
Let me tell you one other funny thing. A couple weeks ago I also forgot to turn off the Garmin. On the way home, driving in a car, it suddenly started flashing. It said I had a new record - running a mile in 4:32!! Dream On!
Friday, August 30, 2013
I had the best and longest massage of my life today, 1.5 hours. The highly respected sports massage therapist got the sore and tight spots in my left glute, piroformis, and surrounding muscles to relax. Right now I feel like a bowl of jello! And the massage ended 3 hours ago.
I bet tomorrow's 9 mile run will go well. I laughingly said I'm going to run at the pace of my left leg, instead of trying to make my left leg keep up with my right leg. May be some truth in that silly statement.
On other fronts, hubby repaired a closet shelf and I repaired several toys today. Decluttering efforts continue. I took a load of clothes, costume jewelry, material, buttons, yarn, etc. to Goodwill today. Now my sewing machine and jewelry box contain only things I love or at least will use. They are no longer crammed so full you can't find anything. Hurray!
As I cleaned out my jewelry box I realized that when I was 40-80 pounds heavier I wore large earrings, pins, and scarves that are now out of proportion on me. Some of the change is retirement, of course, but much of it truly is weight-loss related. I had not even realized that I have transitioned to smaller earrings, necklaces, and other accessories. Makes sense. Do you need to clean out your jewelry and accessories?
Two year old Gwen stayed with me while her daddy mowed the yard today. She really enjoyed meeting the six new family members who joined us yesterday: 6 tiny guppies. Some times I've had trouble timing when to put the pregnant guppy in the breeder, but this time I got it right. The little ones look strong, healthy, and safe in their floating plastic enclosure.
I'm really working on peace with the scale. I think my weight fluctuates more than average and often for no reason I can think of - like no overeating, no excess sodium, no change in fiber intake, and when elimination functions seem to be working just right. One day this week I weighed 127.8 and the next day, after a good eating day, I was at 130.4.This morning it was 129.2.In the last 8 days, 6 days I had a middle 2. OK. I just fluctuate. Peace. Peace. Really I weigh just about what I want to weigh. No sense in stressing over the scale. Focus on long term trends. Focus on eating smart, eating healthy. Focus on feeling good and fueling my body properly!!
The Curves meal plan I'm using and adapting are right in line with SparkPeople's recommendations. So far the meal days I've used seem practical and realistic.
Hope all Sparkers are having great days!!!
Thursday, August 29, 2013
Enjoyed the Senior Dance with hubby this morning. We danced 2 waltzes, 4 slow dances, and one fast dance. I also danced 4 line dances and a group twist!! Truly it was fun. They played three tangos; wish we knew how. Perhaps we can learn. Also, wish I had a partner for polka. Hubby says it's too fast for him, but I would enjoy it. They served pizza today (once a month there is a meal) and I had one piece without the edge crust and felt happy and satisfied.
However, I was aware throughout the morning of my old injury under the left glute muscle. Doesn't really hurt, but just lets me know it isn't right. In talking with the Galloway Program Director, we decided that I should move back a group. She has recommended that I run at the back of the pack of the middle group of time improvement half marathon trainees. She thinks I can do that without stressing my injury further.
I will miss running the faster pace, but I suspect that she is right. I need to let this injury (due to hill work in April, and aggravated by lunges in August) heal. At least I don't need to quit running, just be more conservative about it.
Tuesday, August 27, 2013
I packed my gym bag last night - water bottle, ear buds and MP3 player, running shoes, bra, panties, Tech Gear running shorts and wicking tank top. I packed raisins and crackers for Gwen and an apple for each of us. I had shampoo and conditioner, a big towel and a wash cloth. I had my favorite Saucony running shoes. I thought for sure I was ready. BUT after I got Gwen in the nursery and went to change my clothes I found I only had ONE sock. I almost cried. Once that happened to me before and I dashed out to Bealls and bought a pair, but today it would mean getting Gwen out of the nursery because the responsible party has to be in the building. And you are only suppose to use the nursery for 2 hours and I doubt they'd let me pick her up and drop her off again and they close at noon. So, I was sitting there almost in tears deciding if I could run with one sock or no socks. If I didn't get my run in this morning, it would be after 8pm when I had everyone fed until I'd have time to do it since Gwen doesn't nap any more. I'm not known for after supper energy, you know?
Well, to my delight, into the women's YMCA locker room came SparkFriend Cyndi AKA Aquagirl. When I explained my dilemma, she handed me a pair of socks!! WOW! She saved my workout and my training week. Without her I don't think I would have gotten it done. I gave her one back and now have one in my laundry room that I will get back to her clean. She could have charged me $100 and I would have gone for it and not even felt ripped off - or maybe just a little. But she understood my problem and came to my rescue. What a friend!! Thanks again, Cyndi.
Monday, August 26, 2013
Doing pretty well. Was hungry last eve and deviated from my plan and had a little extra cottage cheese and cantaloupe. Don't think that hurt much and I believe my body was saying I needed it. Have seen a middle "2" on the scale two days in a row now. Hope it is here to stay!! I'm adding a few more servings of fruits and veggies to the food plan. For the past week I've just been doing 5 a day. I'm going to aim for 8-10 and try not to go back to my routine of 12-16 servings. Also, going to try to stay around 100 grams of protein, not the 120-160 of the Curves plan, but not my usual 60 grams either. Joyinky says it helps reduce her hunger and I think it may work that way for me, too.
Enjoyed my 54th monthly free life time weigh in at Weight Watchers this week. That is 4.5 years of normal weight after 5 decades of obesity. My leader called me up front and had me walk on a red carpet. I was one of three strutting their stuff while the whole group clapped and cheered. You know, I don't think I need the positive strokes as desperately as I did at the beginning of maintenance, but I don't mind it a bit!! : )
I've had 2 active days since my Saturday run, but I'm planning to run Tuesday, Thursday, and Saturday this week. Yesterday I had the kids (2 and 6 year old granddaughters) for 8+ hours and hardly sat down all day. Today I've been active cleaning house, but plan to do some low impact aerobics this eve while TV watching.
I did my second Weekly Home Blessing today, this time without the prompting of the podcast. Setting the timer for 10 minutes per task really helps me stay focused and on task. My house is getting more livable every day. Hubby has even taken an interest, without me doing anything but being happy cleaning house, and done several "honey-do" items I've been wanting for months including putting in a towel rack under the kitchen sink and mounting the bracket for the dust buster in the utility room. I do believe I actually saw him wiping a counter for the first time in our 34 years of marriage! I feel so much happier focused on the positive things I am doing to bless the house and family than focused on the dirt and failures. I can't believe how an attitude that held me down for 40 years has totally changed in two weeks!
Wishing you all the blessings of powerful positive thoughts!!
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