Tuesday, January 05, 2010
And today -- so far so AWESOME again.
Tracked everything!!!! Came in within my NEW ranges! :) Drank plenty of water, met my protein goal (ended at 133g) although I was not quite at 30% protein, I think it was more like... 25-27? I looked at it this morning but I don't remember. But with what I have planned so far today I'm at like 37% protein, and 145g. So..... we'll see. When it's all said and done! I have some more calories to add in to reach my minimum. If I feel like it. Or if dinner changes...
Move 10min - NROL4W day one, duh. I am sooooo sore today!!! :D HAHAHA.
OH and for the past few days, water has been great. Haven't mentioned it, but I'm doing it.
So today I went for my 2nd run of the new year, and it was better. COLD. I took a slightly shorter, straighter route, but it felt better overall and I ran the whole way after my walking warmup. Slow. But good. I'm hoping the improvements will continue to come as I do this regularly. My plan is to keep the distances short and easy until I feel comfortable running regularly again.
BUT I AM SO SORE!!!!!!!! :D hehehe. Tomorrow's plan will focus more on upper body in a way, but I will be doing lunges and my butt is just so not ready for that. ;) But here I come! Hopefully the remainder of today will help my muscles heal. According to the author of NROL4W, women recover from soreness much faster than men do. Interesting, eh?
Monday, January 04, 2010
And so far, so AWESOME today. :) (So far, so good just seemed to wimpy.)
Saturday - tracked everything (ok except one bite of my DH's crabcake sandwich, which was mostly tomato, and I had no idea how to track, but believe me it was SMALL!) We went out to lunch because my in-laws came into town to bring us some stuff they were holding for us until we moved and they wanted to go out to eat. I got a small salad, TOOK OFF as much of the shredded cheese as I could, TOOK OFF the croutons, dressing on the side (an olive oil herb vinaigrette). :D And I got a Jerk Chicken Chili -- black beans, chicken, yumyumyum. I did have one slice of their buttered bread, tracked as best as I could estimate for all of that and felt very proud of my choices. I even tracked the bite of my MIL's tilapia that I tried. :)
10min - exceeded w/ my run. The run was...... kinda crappy, not gonna lie. My asthma kicked in and my HR was going crazy. I had to walk a couple times during the run to get it back down. BUT! I DID IT!!! First run post marathon - DONE. And first cardio really (except 20-30 min on an elliptical on Christmas Eve), so I know it's going to take some time for me to get back into it.
Sunday - Tracked everything. EVERYTHING! It wasn't the most fabulous nutrition day, and it was over my previous cal range, but I was in the process of rethinking the numbers yesterday and besides -- my streak was to TRACK. Not stay within any numbers since I wasn't sure where I wanted to be yet. I also think tracking helped keep me from being completely mindless about everything that evening after realizing I was over the TOTALLY ARBITRARY NUMBERS that were in sparks at the moment. :) hahaha.
10min - done. It was tough to do this because I didn't want to like... do jumping jacks for 10min, but I also planned to do the first workout of my new workout program the next day so I didn't want to do any ST. I compromised and did a core workout since the book said it wasn't focusing much on ab stuff only whole middle body movements, etc., so I figured it wouldn't hurt so much to do that. SO I did some crunches, some swimming, swan and dive from pilates... oh and a couple of planks. I AM SO WEAK.
Which brings me to my next point --
I WANT MUSCLES. I do not want to be a skinny-fat. SO glad I asked for the New Rules of Lifting for Women (heretofore to be known as NROL4W) -- when I read through it, it really fit with me the way Sparks did when I first found it. No nonsense, simple, smart approach to working out your body and eating in a way to really get the muscular result you want.
Granted, I'm going to deviate SLIGHTLY from the Nutritional suggestions -- I used Sparks Auto-calculations to put me at a VERY SLOW caloric deficit, so I plan to still aim to lose weight, and not just lose fat and build muscle -- but the book suggests a calorie range of 2000, and 1700 for people who are desperately afraid not to cut calories, and the sparks calculation puts me at a max of 2040 -- so it's pretty similar. My main goal will be to ensure that I am getting the amount of protein recommended!!!! I'm not going to worry too much about the other nutritional ranges because I figure if I'm getting the protein I need, the rest will fall into place.
I need to look at that section again to get a specific number to aim for, but in the meantime I'm going to aim for 120-150g per day. The other nutritional advise is to eat 5-6 times a day, 5 times on nonworkout days, 6 on workout days - adding a protein shake (today I did protein oatmeal) postworkouts. There are meals and snacks provided and a couple of sample days, but what I really like about this book is that it's like -- here's the gist of it, here's some examples, but pretty much do it yourself and aim to fall within these parameters. The macronutrient ratio they're aiming for is fairly balanced between carbs/fat/protein, avoiding trans fats at all costs and keeping sat fats lower.
But pretty much that's my ideal plan anyway -- only more carbs less protein when marathon training, but still. I am not afraid of fat and protein at all -- I LOVE THEM!!! :D I LIKE eating enough of those things. And limiting refined carbohydrates. Woot.
The NROL4W workout programs run for like... 6 MONTHS. This will put me ending the program roughly in June -- which means if I do a marathon at the end of Oct/beginning of Nov I'll be ready to go from that into marathon training at that time.
I like that the plan is flexible to be tailored to you as well. Anyway -- just read it. :) I'm recommending it! Hahaha!
But to sum up how I'm feeling about all this -- at first I wanted to just cut cals and burn cals like crazy and lose the weight I've been whining about as fast as possible. But now I'm feeling like -- what's the rush? I've done that before. Now I have no goals that are currently requiring massive amounts of steady state cardio, so I can really focus on weight lifting. Those goals aren't coming until later in the year. (Not that this plan BANS steady state cardio, but it's not a component of the plan. It's something you can optionally do in addition, suggesting starting it w/ some intervals, then a break, THEN steady state.) But anyway -- why not try something new? I want to be strong!!!! I lost some of the strength I had built up prior to running and rowing madness last year.
Like I was talking about the plank? I used to be able to hold a full body plank at LEAST a minute. Last night I couldn't hold it for like... 15-20 seconds before I went to my knees. Now THAT I did twice for a minute each, but still -- it is definitely frustrating to be at this place right now where I can tell the loss I've had in strength, but also in cardio from my cardio break.
BUT! :D This morning we got my gym membership! HURRAH! :D And I did my FIRST GYM WORKOUT since ... ages. Technically I did a couple at the Aquatic Center last summer -- but nothing like today.
I felt like I was coming home in a way, but also like a total newbie when I was attempting the exercises for today.
I did a warmup on my old friend the ArcTrainer -- I had the incline angle up to max, but I had the resistance only at 50 (vs. my old 100). Just 10min to get my muscles warmed up.
The exercises for today were - Squats, Pushups, Seated Rows, Step Ups, and Prone Jackknife.
(Prone Jackknife being where you roll over a stability ball until you're balanced w/ arms straight under shoulders and shins/ankles on ball, then roll in knees toward chest -- in this case, raising hips and rotating upper body angle as you go, then returning to straight.)
So......... Squats -- WHAT THE GOOBIE?!?!?! (this is a new phrase of mine, not sure where it came from)
But yeah -- so I dunno if it's just cause I haven't done any in ages, or because I never really got down far enough (I'm hoping it is the duration of time between) but either way, getting down to parallel felt SO FAR today! My left leg especially was like - WHAT?! I did these without any additional weight so I can retrain my body to the movement -- there are TWO workouts in Stage 1, and each one is to be done 4 times, so I will have time to try these w/ additional weight in the future.
So that done, it was time for pushups. I KNEW I wasn't strong enough yet to do full on pushups, so I decided to try from the knee -- honestly I don't like from the knee pushups and they're not a recommended variation in the book. They suggest (as I think makes biomechanical sense) to simply start at a greater angle from the floor and decrease that angle as you get stronger. For example -- wall pushups give a large angle between your body and the floor, but if you go from a counter, then from a bench, then a low step, then the floor, you are progressively decreasing the angle between your body and the floor and increasing the difficulty.
Well I tried them from the knee anyway cause I didn't see any ideal tall-ish things. I got in like...9, before I could tell I wasn't going far enough down. So up to the wall it was. I tried to get as low on the wall as feasible, to increase the difficulty. This seemed like a good place for me to REALLY be starting.
Then the seated rows -- SO ROWING DID KEEP SOME MUSCLES!!! :D I started at a lighter weight than I remembered using on this machine last time I was regularly strength training at the gym and it was WAY too easy. I bumped it up for the second set and it was still easy. WOOT. So I have SOME muscles. HAHAHA :D
Step ups -- yeah, left leg is so weak. I did these w/ two 15lb dumbbells, so 30lbs total. My left leg was struggling, and my right leg was like, OK sure why not.
Prone Jackknives - HAHAHAHA. :) OK so it wasn't THAT bad, but really, I used to do these/verysimilar with Jillian Micheal's Making the Cut and I liked them so much that I continued to use them. Maybe it was all the core stuff I did last night, or maybe it's just that I really sucked at these today, but I barely completed all reps and I could only do like 4 at a time (called for 2 sets of 8).
So that's the downlow on all that -- especially after last night's embarrassing plank, and having to do wall pushups in the middle of all the burly men at the gym today, I'm soooooo ready to work on my muscles.
And who knows, I might find that I am happier w/ my body at a higher weight than previously when I get my muscles rocking. All I know is that THAT is a bigger priority to me right now than the number on the scale. I'm too soft right now!
And I think my rowing this Spring will work well with this plan because the Spring Regattas are all sprint still so it still won't require a ton of long steady state workouts. I plan to run 2-3 times a week still. Especially leading up to the Mercedes Marathon Relay because I CAN'T let my team down! But I'll be running such shorter distances, and only 2-3 times vs. the 4x a week during marathon training, it will make a big difference.
OK this blog is getting really long. CIAO!
Saturday, January 02, 2010
I hope this plan will help me in the short term even before I have a REAL plan...
Yesterday was RIDICULOUS. This is why I don't normally have splurge DAYS just splurge MEALS. I'm going to redefine my splurge meal rules.
A Splurge Meal consists of ONE PLATE of food (or I will even allow the sharing of an appetizer, or the addition of VEGGIES (no dip or extras) plus one entree at a restaurant) and ONE dessert. Not a meandering of constant grazing for the duration of an event that I am attending.
Yesterday we went to a friend's house that was having a New Year's Open House -- food and football all day long. FUN, right? Until I decide that it means eating everything in sight, all day long, until I am groaning.
My stomach STILL doesn't feel right.
BUT! I had a GREAT email from Jillian Michael's in my inbox this morning about recovering from a setback. OK so the email wasn't that amazing, but it was perfect for today. Every day is a new day and what's in the past is HISTORY.
I have a great day coming up soon, my 3 year Sparkiversary on 1/15/2010. :) I'm not setting any weight goal or specific running or lifting plan YET, although I hope to be posting something like that on Monday for example, but I AM going to set a some STREAKING goals.
1. Track EVERY BITE of food excepting a maximum ONE SPLURGE MEAL per week following the parameters outlined above, and remember, that splurge meal is NOT MANDATORY. I can do without if a particular opportunity doesn't present itself.
2. Drink minimum of 8 cups of water per day and TRACK THAT WATER!
3. 10min of SOME kind of activity each day. Whether it's a set of ab exercises, or MORE, SOMETHING will happen everyday from now through the 15th.
I've never done that last one -- but 10min is so small, and so simple, I'm going to give it a go.
So I'm feeling pumped about having a fast break type goal set up for the near future, something to work toward.
I'm also setting aside the $$$ I got at Christmas, other than the amount for my new gym membership, to reward myself once I re-attain my goal weight. So I don't have a specific reward, I don't haven a goal date, but I have a dangling carrot of something to help keep me focused.
ALSO -- I'm currently decked in running gear + a layer at work. After work I am going for my FIRST OFFICIAL RUN since the marathon and FIRST RUN of 2010! :) I'm excited that I'll get to go home and log it in my new Runner's Log. I have set myself up for success by:
1. checking the weather to ensure I have the appropriate dress for right after work.
2. planning to run in my favorite running location - which also happens to be on the way home from work now!
3. the route is only about 2 miles long, I'll do a walking warmup for part of that distance as well, so I'm making sure to keep it short for this first run back.
4. although my stomach is feeling insane from yesterday, I brought some of my patented oatmeal blend (oats+vanilla whey protein powder+cinnamon) to work just in case I feel I need it by the time I get closer to running.
I'm prepared! And being dressed properly and having the location being between here and home are the most important factors I think. For me, it's COLD outside. 26 when I left my apartment -- but I am not complaining because I know how much colder it is in other areas where my SparkFriends are running in the snow and ice and worse! :) So I will try to remember that when I'm feeling wimpy.
HOPERY wanted to know if I get my PT Cert who will I get it through? The answer is - I DON'T KNOW. I've looked at ISSA and ACE thus far, I haven't really looked at much else yet. I got lots of information from ISSA and was looking at that one most about a year or so ago when I was considering it a lot and haven't revisited the details since then because I realized this wasn't going to happen RIGHT NOW so I kinda just postponed that.... but yeah.
Any suggestions while I'm at it? :)
KENSINGTONNC asked if I listened to music during the marathon? AND have I tried books on tape?
The answer is YES I listened to music during the marathon!!! And definitely during almost all of my training runs as well. I actually didn't use my own personal headphones/mp3 player for the entire first half of the marathon, but then all the runners AND crowd support dropped off, and by that time I was physically not so awesome so I really needed the distraction. So far I have NOT tried books on tape, but I know there are people out there that do that. I've actually considered trying language lessons as well, but I still haven't tried that either. Something to try this year! :) My favorite running music is Ted Leo & The Pharmacists, HANDS DOWN. I listened to Shake the Sheets like... 4 times in the second half of the marathon. :) Also The White Stripes have some good running songs, The Strokes, The Dirtbombs, Apples in Stereo -- those were my main running music through all of 2009. A bit of Avett Brothers and Black Eyed Peas toward the end.
Also I like to listen to Kanye West when I lift weights. :) haha.
TURFGIRL asked were babies come from but I'm going to say, ask your mommy. :)
Thursday, December 31, 2009
So -- pictures.
A few from my family visit and then a link to some stuff.
My sister and I in the theater prior to Avatar. Those 3D Shades look so awesome w/ the flash... hehe :) Also --- that movie was actually REALLY GOOD. :)
We tested a game my mom made w/ some modifications -- I think it still needs a bit of work maybe, but we were able to give some suggestions and I love the idea. Basically the players tell a story together with the aid of cards for Characters, Talents, Objects, Transportation, Scene, and PLOT - who enters (new character in story), Events (can be many different specific things), you found (new object card enters) ... like that!
My dad and mom:
My character, vehicle, objects and talents:
I think I actually drew the picture of my character... LONG ago. And my brother and mom drew the other cards. :) hehe
We also played Masterpiece - I LOVE THIS GAME. You bid on paintings and at the end you see who has the highest combination of value in paintings and money. You don't know how much a painting is worth until you posess it -- the value cards are attached to the paintings at random and there are also two forgery cards! :)
My brother wearing a gift from my sister on his head:
I'm not really sure what this face is for, but we're playing "Nucklehead News" which are homemade Mad Libs made by my mom and they are AWESOME. I think they're better than Mad Libs - they're written as though they are all news stories. :) And apparently they are stored in my sister's old physics notebook.
HOME Christmas tree. With all the ornaments I remember from my childhood -- also that's a picture of me on the wall - SENIOR PHOTO! :)
The stockings hung by the chimney w/ care -- my brother's stocking is HUGE because he was born on Christmas Eve and he was IN that as a baby! :) (the one w/ the bear in it!)
My DH opening a gift I gave him -- also my sister made the scarf he's wearing. :)
I got a scarf, too, and I LOVE IT!
We also went to the National Infantry Museum during our visit -- we used to go frequently when I was younger but they recently built a brand new gorgeous building with some new things in it and DH had never gone -- it was really cool. :)
Then we came back and it was MOVING TIME. I took pictures of some things I finally decided I needed to get rid of but never could before -- now they are memorialized in digital image! :)
Like my DOLLY! My mom made this for me:
It was hard to get rid of it, but my sister suggested I could take a picture of it and it was like OH YEAH. I've actually suggested that to other people before but for some reason I didn't think about it until she said it to me. :) haha.
I did the same for some HAIR clippings from my first haircut at 2 and 1/2 years old... and a TON of drawings from some sketchbooks. :)
I also got rid of my old Kindergarten Year book -
That's ME in the MIDDLE where it's written ME in pencil and then erased. HAHAHA
I had all these NAMETAGS that I was saving from various band events and Young Women's Camp... yeah I photographed those and ditched them. My sister took a box of photos with her to scan for me as well. :) I'm really excited about having all those photos digitally and I am SOOOO GRATEFUL to her for doing it.
This link is to the photos of my old sketchbooks. LOTS of drawings with questionable proportions -- a couple that were self portrats as well. :)
and QUESTIONS - I'm not sure if these were all intended for BLOG answering, but here are some:
LIMELITESHINES asked where my running journal came from:
Well since it was a gift I don't really know where they purchased it, but I just pulled it out and it's titled: "The Complete Runner's Day-By-Day Log 2010 Calendar" by Marty Jerome - Andrews McMeel Publishing. It says it's $13.99 in the U.S. HAHA That's aLLL the info I have. It has a page with a month calendar, a picture and a quote and the opposite page has a little article about something about runners/running -- January is HISTORY. Then after that each 2page spread is a week, with a space for each day - Where&When, Distance, comments: and a bigger place for writing other stuff. There's also a photo and tip for each 2page spread, and at the end of each week a Distance and Weight totals line. Looks pretty good! :)
BRUIN2 asked what the highlight of the decade was for me -
DEFINITELY GETTING HEALTHY. There's nothing that compares to the life altering transformation. OH WAIT. I also got married this decade -- that was a pretty major deal as well... :D hehehehehhee oohhhh poor DH. I forgot about that. ;) OK Getting married number 1, getting healthy number 2.
RUN_LIFT_EAT asked about my new CD's:
I got Paolo Nutini, new Modest Mouse, new Sondre Lerche, Neutral Milk Hotel, Brandi Carlile, Julian Casasblancas's new solo album (lead singer of the strokes)
I haven't listened to ANY of them yet, so not sure which is good cardio music yet. I'm guessing some of the new Modest Mouse, Brandi Carlile, and Julian Casablancas would work. Sondre Lerche is pretty mellow, and I really do not know about Paolo Nutini or Neutral Milk Hotel yet. :) I know I've listened to both before but I do not remember them at all... haha. :D
Also - RUN_LIFT_EAT asked about DH applying for jobs: ALL SPRING. And sometime in this semester we expect to know.... so... also I DO plan to go back to school and/or get my PT Certification once we're settled somewhere so it is definitely very exciting. :)
OK! LONG BLOG. BYE! :)
Wednesday, December 30, 2009
I've been gone.
It's been fun.
But also sweets filled. And I'm soooo happy to be back. :)
We are pretty much done moving now -- my DH is making another run to the old place tonight to bring over the contents of the fridge and a few other things that are left and that's it. We slept in the new place last night, my closet is all unpacked and organized, as is the pantry, the office is set up, the electronics are all working (cable guy came today) so WOOHOO.
I took the TINIEST of a run today. HAHAHA :D I had to walk the rent over to the office and on the way back I jogged. I didn't have the right shoes on but it felt fantastic and safe and comfortable and lovely to be making that movement again. I NEED TO GO RUNNING. FOR REAL.
I got some wonderful tools to help me in the new year for Christmas:
The New Rules of Lifting for Women
a 2010 Runner's Log/ Calendar
$$$ specifically for getting a membership back at the gym
(so I can have a gym membership AND row is the idea)
I also got many fun things - Pride and Prejudice and Zombies, The Runner's Rule Book, a BUNCH of CD's, a scarf made by my sister, a pedometer (actually two pedometers to be used w/ my husband's gift from his family of a DSi! :D hehe. I'm actually really excited about using it...), all kinds of fun stuff.
I have yet to read any of the books, I hope to get a good look at the New Rules of Lifting for Women soon and get the new gym membership squared away and then make myself a more specific and concrete PLAN for moving forward in the new year with HEALTH and FITNESS. :) I do have some VAGUE ideas, but the only concrete right now is the Mercedes Marathon Relay on 2/14! Yes, on Valentine's Day. :D haha. So I gotta get running again to be in good shape for that, for sure. But other than that I want my primary focus to be on STRENGTH. And probably some erging to get ready for rowing to resume -- there will be a new Learn to Row course offered at the end of Jan/Beginning of Feb and then I'm assuming after that the regular rows will start again. I may be able to help with the Learn to Row to get back on the water again as well. :)
But also in 2010 I want to -
Participate in a Sprint Regatta in the Spring
Do at least one 5K
Complete my first HALF-marathon race
Complete my second marathon race
But, I intend for the marathon to be in the fall, and the half sometime before that but after the Spring probably, so... I can't really figure out which ones I'll be doing because I don't know where we'll be living. And without being sure of what our situation will be like (since it is all dependent on DH finding his job post PhD), I can't really just say I WANT TO DO X RACE, and commit to travelling on some unknown date to a location that I have no idea how far it will be from us. So..... yeah. Just gonna kinda wait on that and mentally prepare that I will be training for those distances later in the year and I can figure out the details later as well. :)
I hope everyone had a WONDERFUL Holiday -- my family visit was very nice, and then my sister came to help us move and DH's family came as well, it was awesome.
S318830 did something cool on her blog lately, she opened up to questions. So I'm going to copy her -- shoot. I may answer it... :D Here in my blog.
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