Thursday, January 07, 2010
Getting close to the one week mark! WOOT! :)
So.. IT SNOWED on my run today! It's snowing right now. Wheeee :D
Snow sooo does not want to show up in pictures. WAH! But I caught a snowflake and tried to get a picture before it melted! Can you even see it? HAHA
It wasn't really snowing when I started running, as I got going I saw a flake here and there and that was fun, but as I was running BACK to the car, they got more and more frequent and then it actually looked like real snow. :) The flakes are almost all suuuper tiny, nothing's sticking yet, but the REAL snow forecast is for this afternoon so we'll see.
OH and apparently I scared some people off of erging!!! :( That makes me sad.
Erg = rowing machine! I think it probably stands for ergometric rowing simulator or some nonsense. I never really bothered to find out for sure.
How to ROW like a ROWER (for anyone wanting to erg that has never rowed and maybe doesn't know where to start!):
1. Starting position - leaning forward, arms on either side of legs, legs folded (knees up), arms straight reaching forward, head up looking straight ahead.
2. DRIVE! - First, push down with your knees, maintaining the forward angle lean of your upper body. When your legs are ALMOST straight, begin to open your back, passing straight up and down for a slight lean back. THEN as you're leaning back, pull back with the arms. The handle should hit at your chest, for ladies, right below the bust! (like at your braline). Your elbows should come out to your sides -- elbow up and out, not down next to your body.
3. Recovery - first shoot arms straight forward, then lean body forward, and when you're leaning forward all the way, raise your knees and let your butt slide forward.
AND THEN DRIVE! :D RECOVER! DRIVE! :D hehehe.
So its - LEGS, BACK, ARMS, ARMS, BACK, LEGS.
I bet there are videos out there, too, but if you do these things, you won't look crazy. :D And even if you don't, you'll only look crazy to those who row which is probably no one at your gym, let's be honest. Maybe 1 or 2.
Tracking - DID IT. my protein was 30.3% at 138g, fats 22.3% and carbs 47.4% according to the SparkReports. :) NICE!
10min, went to the gym. WOOT. Water - did it even though I forgot my water bottle. NOT TODAY.
Well- gotta get going!!! :D
Wednesday, January 06, 2010
Today -- so far I'm on streak, but I was irritated this morning!
I was soooo debating the gym today. I'm sore, NROL4W says you can do the workouts 2 in a week instead of 3, up to you, maybe this week I should only do 2...
But tomorrow I want to RUN (it's supposed to snow and I want to take this first opportunity EVER to run in snow!), so I didn't want to push it to tomorrow... so I decided, OK. Gym it is!
So I head to the gym finally, feeling all proud of myself, and walk in to see the mirrors in the ST floor masked off. And then I see the painting equipment on the floor.... and then I smell the fumes. GRRR!!!
So, if it was just fumes, I might have still done it, but without the mirrors AND having the fumes... a no go. I REALLY want to get my form ON POINT during these workouts and I need the mirrors to help me while I'm still re-acquainting my body with strength training, as well as trying a new thing -- a deadlift w/ a barbell. So...... yeah.
But I thought about my streak and realized if I headed upstairs to the cardio floor I could easily knock off my 10min and keep the streak alive! :D
I ended up doing 20min on the ArcTrainer, and while I was there I saw a lady get on the rowing machine and I was like *DOH* I should have erged! Then a dude came over... and boy watching them made me feel I HAD to get on there. So after that I did 5min on the erg. WOOT. I know, 5 min sounds like nothing, but I was being careful watching my little pressure curve to try to get it even and archy instead of pointy and crazy, and this was my first time erging or rowing since before the marathon so I knew I was doing a good job taking it a little easy.
The main reason watching those two made me feel I HAD to go over there? Their form looked CRAZY. I mean, now that I know how to actually row, the movements they were making just looked totally insane. Imagine you know how to do a jumping jack, and there's a jumping jack station at the gym. You look over and people are jumping -- arms up, legs together, appendages flailing all over the place, no set rhythm... I mean sure, they're moving! And they're probably getting their heart rate up and working some kind of muscles, but they look like lunatics. :) hehehehe. Before I learned though, I never would have taken a second look. (So in the realm of normal people they didn't look crazy I don't think... just to the trained eye.) I hope I didn't look too crazy when I was erging before I learned to row. I think I had a decent motion going on but my rhythm was not the rowing ratio of DRIVE...slow...recover... DRIVE!
So anyway... The moral of the story is that the streak is alive, and I did more than 10min, and more than the 20 I planned for, got a great workout, and all is well. I will run tomorrow, and head to the gym for NROL4W on Friday since I planned to do that anyway, I only thought I'd be doing workout A again instead of workout B for the first time.
I also plan to do a class at the gym this weekend and go for a run. Those are my vague rest of the week fitness plans.
As for yesterday's tracking - DONE! I was within cal range, and hit my macronutrient goals almost perfectly.
At work, graphs will not generate in the reports on SP, dunno why. But I calculated based on grams to cal divided by overall to find the percentages, and obviously some of the rounding made this a little off because I got an extra FIVE PERCENT, but still -- the idea is balanced nicely.
Carbs 41%, fat 31%, protein 33% - 152g WOOT. :) So I'm gonna pretend it's 40/30/30 even, but might be more like 39/29/32? Eh, whichever, it's nicely balanced and I got plenty of protein.
I'm going to have a struggle with water today -- I left my water bottle at home!!! So I'll have to purposefully go and drink water from the water fountain, fill tiny styrofoam cups w/ water at lunch... stuff like that. More difficult to measure but I gotta get my H2O!
Also watched the premier of Biggest Loser this morning (with lots of fast forwarding, per usual). Italian dude made me think of BOTZZZ - over 500lbs starting... Italian... ok those are really the only reasons, but still. It will be cool to see this man going through a similar starting point as one of my SparkFriends. Have no idea how tall TBL dude is though. Looks tall. But relative to people on TV that are midgets. (like Jillian good grief.) Other than that I don't have a whole lot of feelings yet because everyone is so new. I'm excited about the teams that have a special challenge, not saying anything about it to avoid spoiling, but if you've seen it you know what I'm talking about.
OK GOTTA GO! :)
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. :)
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