Friday, January 22, 2010
OK so I didn't really show any burly men up or anything -- but I didn't let them intimidate me out of trying the Olympic Bar today for my deadlifts. :D
Hahaha. And actually, I dunno what I was doing the other day when I first kinda tried to pick it up -- I must have been so nervous of not being able to do it that I put ZERO effort into it because the weight was not bad at all. A little unwieldy to turn around with (unfortunately I had to do that because I was taking it off of a station not made for deadlifts) but not bad at all.
Next step -- adding weight! Yes, so I can be cool and walk around adding weight plates to things, and oh yes, replacing them when I'm done because I'm a GOOD gym goer.
And I WILL need more weight next time -- didn't want to overwhelm myself since it was the first time going to the olympic size bar, but I definitely should add some more weight to make the exercise more effective next time. But there was definitely a very strong/fit/muscular looking older man and one of the gym's trainers next to me when I went to do the deadlifts and I was like -- ok Dana, get over yourself and do your workout. :P (Not in the powerlifting room yet but I think I'll wait on that until I do my squats.)
I also upped the weight a bit on the dumbbell shoulder presses -- I'm kinda between dumbbell sizes and unfortunately they are 5lbs between sizes and I'm using two at a time so that's really a difference of 10lbs and it's tough. (I've been using a pair of 15lbers which feels a LITTLE too easy, but the 20lbers are too hard to complete a set.) So today I did the 20lbers for 10 reps of the first set, then 2 reps of 15's, then 2nd set w/ 15's. I gotta get myself to make the jump somehow!
Also added weight for the first time on my lunges. Ugh. Still working on those.
But overall I was very please with that workout -- also got my fastest split time for 1000m so far this year with my erging. Gotta get in some nice LONGER erg sessions one of these days for the challenge -- I'm thinking Saturday I'm going to Zumba, then running, and I will definitely bring something for energy in between -- but we gotta show up 30min early to get a pass to get into the classes, so that'll be a great time to erg while I'm waiting.
So tomorrow I'm gonna go for 5 miles. I have a lovely 5 mile route that I can start from the gym and it'll be great. :) Yes I'm using my positive thinking and visualization to see myself running and feeling awesome doing that route!
Just gotta make sure I do bring some stuff to help fuel myself since that will be a long workout session, but I'm really looking forward to it.
Yesterday nutrition was... not as good as I thought it might be, but I did still track EVERYTHING and stayed within my ranges -- a little low on protein at 115g.
Today I've tracked everything I'm so far planning to eat today -- have a 200cal cushion as well -- and I'm at 138g of protein so that's looking good. Tonight is GAME NIGHT and I'm going to be bringing some veggies and a blue cheese dip (made w/ light sour cream, blue cheese, and dijon mustard), my microwave popcorn bowl, DH bought some cookies that I entered two of into the tracker, and I'll have some of my protein oatmeal to really fill me with something more substantial than little snacks. Plus I have that 200cal cushion to allow myself to eat a bit of what other people may bring, but I'm glad I know exactly what I am working with for part of it that I'll be ok with and exactly what I have left to play with as well.
Thursday, January 21, 2010
So this morning I was running and realized it was taking longer than I had planned, and then I was hoping and praying that the route was longer than I thought it was instead of me being far slower than I expected. :D HAHAHA.
Turns out yes -- what I thought was going to be 3 miles was actually more like 3.6 miles and thus by far the longest run I've had this year for time OR distance. It felt mostly really good -- and even though I was feeling a bit beat toward the end, nothing hurt so I'm happy. I was probably running a bit harder than I needed to -- I was concerned I wouldn't have enough time to get ready for work when I got back home! :D HAHA!
I ended up with about a 12min mile average, including my 5 min walking warmup, so I know I was under 12min mile running pace which is good for me for now. This weekend I just have to decide if I now want to just go for 4 or bump it on up to 5 miles... still time to think on that.
I'm just happy I got to run! :D I was looking at weather.com last night and getting bummed cause it said STORMS all day today -- this morning I check and it's like - fair weather, 0% chance of rain. uh... ok. :) I'll take it! I usually check accuweather and it's usually more accurate.... but for some reason I didn't look at that last night. ANYWAY -- my contingency plan was to hit the gym for NROL4W instead and run on Friday if need be, but now I get to stick to my original plan.
OH and I found my mp3 player and charged it this morning, so I got to run with Ted Leo again and it made me so happy!!! I want to share some of the lyrics that I heard today for the first time since my marathon that really kept me going when the going got tough that day:
Ted Leo & The Pharmacists - Walking to Do
Won't you take me where my feet feel happy in their own time ( this is me running and my feet being happy! :D hehe)
And the Cathedral of Reason lets the bells chime, and the lightning is fine?
I'm old enough to know that people waiting on some big sign
Should quit their waiting on the Divine. Divine is what's in your mind (NOW, I believe in God and all that, but I take this to mean that people need ot take action on their own as well and don't need to just wait around on someone else to make things happen for them, not that people are foolish to rely on God!)
I've seen the cruel and hard, and I've seen them hard on you
But I'll buy you brand new shoes ( SWEET!) if you cross to my side-
there's a whole lot of walking to do
And if we're near or far from our city by the sea-side
Well, as long as we keep our stride, I believe we'll be fine (HECK YEAH!!!)
You've seen the years roll on, and you've seen me roll with you
I see the road is long, so get on my side, there's a whole lot of walking to do
And if we stay on our feet, we'll make it in our own time
And though the road has got some steep climbs, I believe we'll be fine
(That's not all of it there are some chorus repeats in there that are less interesting about all the walking from here to there hahaha but this is the most lyrically sustaining parts!)
And so Ted Leo tells me we'll be fine, we just gotta stay on our feet and keep going and we'll make it!!!! :D WOOHOO!!!!! It's a very inspiring song -- even more so when not taken entirely literally. ;)
Oh and last night I was a whole TWO calories within range. :D HUZZAH!!!! Even with DH rejecting my dinner plans and instead eating something else, and then pretz+Nutella... and one Tiny Toblerone. :D HAHA. I was making the most of what calories I had I tell you! But I stayed! and I got all my water! Today will be even better.
Wednesday, January 20, 2010
Yes, yes. Sorry fellas -- this is kinda the main topic to start my blog.
So TOM is here -- last night I stayed within range but had a not so nutrition snack of Nutella w/ pretzel sticks as dessert (YUM by the way), and this morning the TOM munchies were in full effect.
I had my usual PB+Pretzel sticks... then cereal... then I wanted more... I had a yogurt... and then the last of the jalapeno cheddar cheese puffs from Target.
! hah. Nooooot my typical breakfast fare. I usually would just eat the PB+Pretzel sticks and then something else after my workout.
Today I was just dragging this morning, but I finally got out of the house, away from the food, and running.
AND IT WAS GORGEOUS!!!! :D Like 62 or something, sunny, breezy, beautiful! :) I was so happy. I start walking for my warmup and dang I really need to charge my mp3 player because I have YET to run with music this year I think and it's starting to wear on me.
A couple minutes after I started running, this blond chick ZOOMS past me. I was like, hey now, I'm running, I'm not going THAT slow -- so I determined not to let her get too far ahead of me and it was on. I chased that chick through the park and I was pretty close to the turnaround point when she passed me on the way back -- I rocked! :D But I definitely couldn't maintain that pace on the way back. I slowed significantly, just keeping moving and trying to get my HR in a good place. I ended with an average pace of just over 12min miles -- which if you think about it, my second mile was pretty slow (maybe 12min on it's own), and my first have had 5 min of WALKING, so that running part had to have been BOOKING it for that 2/3 of a mile or whatever it was. :P
It was fun though. I have to say!
I checked out some books from the library about financial management for nonprofit organizations, etc., so I can be more knowledgeable and helpful to the rowing club in getting all that sorted. Apparently one of the other members bought some books, but I don't even think she's on the board and she's definitely not the treasurer (neither am I) it strikes me as odd that our treasurer doesn't seem to be that proactive in talking about this... but maybe she's just doing it behind the scenes. That's something that needs to be better in our group - COMMUNICATION. But can't that almost ALWAYS be improved upon?
So anyway -- with all food entered into the tracker for the day except for dinner, I look to be pretty easy to manage staying within range, I will track everything prior to eating it tonight to be sure, but I was thinking of having brown rice, tilapia and veggies tonight which is a very light dinner anyway, I should be good. Maybe even to have some hot chocolate or a Toblerone TINY or something to help keep the chocolate demons at bay. ;)
I hope the weather stays this gorgeous! Tomorrow is a planned run only day!
Tuesday, January 19, 2010
So... life is awesome. :)
OK ok that is a little enthusiastic, but seriously, things are good. I get to do things I love on a regular basis, even if I do have to come to work and hate it for several hours of my day. Everything outside of work ROCKS right now.
This weekend was SO busy, but full of great and fun things.
Yesterday I didn't get to work out, and it was supposed to be my off day, but I got to participate in a stressful-but-hopefully-productive meeting of the board of the rowing club. I also got to go to BAND for the first time in AGES -- since the Spring 09. :) It was so fun.
I made last night my splurge meal of the week, which will require discipline for the rest of the week but I think it was a smart decision. Here's why:
Band had a pizza and desserts social post rehearsal. There was so much food! I took home a box of pizza for me and DH - not a full pizza, but 4 slices for him and 2 for me basically. And a plate of desserts. But I also stuck around and socialized and it was nice. :)
But anyway -- we were out and running around all last weekend, so this weekend will likely be more home bodied. Also it's healthy meal night week again so I will have one healthy dinner supplied and will only have to cook one over the weekend - HUZZAH! :D
I also clearly told my DH that this was my splurge meal night and that means I gotta me on my game the rest of the week! So if for some reason we do end up eating out somewhere, it must be something I can quantifiably track in my tracker and be within my calorie range.
Also when I was socializing I got to tell my trombone buddy about my progress because he was mentioning wanting to run a 5K and doing Couch to 5K and I just HAD to encourage as much as possible. We have made a pact to register for the Rumpshaker 5K in Birmingham, AL - because it's called the Rumpshaker. AND it will have a 20ft inflatable colon present as it is raising money to help fight colon cancer. :) What isn't awesome about this???
I'm getting more and more psyched about the Mercedes Marathon Relay coming up -- my sparkrunningbuddy CLOVERR1 will be coming down the day before and staying over so we can carpool to B'ham the next day without her having to wake up in the middle of the night to drive to the race basically. OK so it's not THAT far, but still -- it's at least 1.5hrs? YEAH. Who wants to do that the morning of a race? no one. And for us it's only 45min. So yeah. Ooooh and we are scheming to make our team shirts the day before as well. :) FUN.
So that's a race for Feb and one for March. There IS a 10K at the end of this month in town... the registration fee is $12 in advance, $15 the day of, so I figure I can wait until the last minute to register day of if I really want to and no big deal. So that's a thought.
ANYWAY - enough about running because I did NOT run today.
I was for some reason very slow pokey this morning -- I woke up earlier than I set my alarm for (about a half hour early) but I left about 15 minutes later than I intended to, and then I had to get gas which I didn't realize... so I was at the gym thinking -- not only do I not have enough time to run after my NROL4W, but do I even have enough time to do THAT???
Then I looked in my handy dandy little notebook and saw that the last time I did this workout it took me 25 minutes, so I kicked my butt into gear. Went and erg'ed for 1000m, in 4:50. Then to the workout.
I finally figured out where the squat racks and power cage are in my gym -- there are two smith machines on the weight training floor but I do NOT want to use those for my squats as I've heard horrible things about how the track does not follow the motion of the body properly, etc. Not only that but it takes away some of the balance engaging benefits. But.... the squat racks and power cage are in this little room marked the "Power Lifting Room" and there were people in there and I felt intimidated -- especially since thus far I've been squatting only my body weight.
I decided that in order to fight my fear, and to squash it -- I'd do dumbbell squats w/ two 20lb weights on my shoulders (since the Olympic size bar is 45lbs alone) that way I would be able to tell if I was really ready to move on without going in there and seriously embarrassing myself. Baby steps.
And that went well! :D I was able to complete all reps with good form using that amount of weight. So next week when I do this workout again, I will be braving the power lifting room. I might even be brave enough to do it on Friday.... maybe using the power cage to assist for my deadlifts so I don't go too low without any weight on the bar? We'll see.
MAN my blogs are getting long these days.
And there's more -- I'm wearing my lipstain to work today. :) I got complimented on it, too. Except for DH. He says,".... I not sure I like this lipstain thing. I dunno if I need to get used to it or what, but I feel like I'm looking at an 80's album cover when I look at your lips" HAHAHAHA.
I told you -- I NEVER wear color on my lips. EVER. Of course, he is never a fan of any noticeable makeup. He compliments me when I'm not wearing makeup mostly. :) So sweet but it's kind of a bummer sometimes not to be able to do extra to WOW him, ya know? :D It's more like he's like - uhhh what's on your face. I like YOUR FACE. :P hahahaha. I told him -- you're supposed to tell me I look PRETTY. He said -- "You do look pretty, everything except that." :P What a turkey.
So -- I have to confess, I feel realllllly weird about the scale and my progress lately. It feels very scary to be taking a different approach that I KNOW won't give me the same kind of results I've gotten before. Granted -- that's what I want. DIFFERENT results. I want to be stronger. I want to be able to tell I have muscles by looking at me. Nothing crazy, but previously when my weight's gone up a bit it's always been -- cut calories, workout, watch the scale go down.
Right now that is NOT my goal -- but it's also scary to be facing the unknown.
Here's what I know: I'm not eating enough calories to be gaining fat. I'm eating calories primarily from really good foods, and I'm working to improve the foods I eat outside of splurge meals as well. I know that muscle weighs more than fat, and I also know that even in the NROL4W book he said you might see some gains near the beginning but it's not muscle, it's water weight from your muscles holding water. A really really high rate of muscle gain for a woman is 2lbs a month I think he said.
So I'm just going to keep sticking to the plan. I figure I'll go through all of the workout plan and if then I feel like I still have fat to lose, I can cut calories and keep working out with strength training to try to maintain what I've gained in muscle and strength while losing fat. But right now that is not the place I'm at -- I need to work those muscles FIRST before I get to that point. It is going to require a lot of patience because while I know that I overall present a lean tall look, and I'm not fat, and I'm fit and fairly strong, I still don't feel comfortable because I have some extra I do NOT appreciate and I want it gone NOW. *sigh*
That said -- I feel VERY optimistic, I just wanted to bare the inner struggle that's still going on and lay out all the feelings in the open.
I haven't weighed again since last Friday and I won't until post TOM at LEAST. I STILL need to take my measurements -- see, I gotta find my measuring tape. And I haven't made it a point to do that yet. Just not sure where it is since we moved. :) hahaha.
OK this blog is ridiculously long enough. OVER AND OUT!
Monday, January 18, 2010
First - THANK YOU to all those who commented on my last blog! :D The response was overwhelming -- you guys made me POPULAR. ;) hehe. Thank you!
Anyway, I WAS writing a super crazy long blog about everything that happened this weekend when my computer FROZE so..... here I am starting over and honestly -- that blog was too long anyway.
So - Friday night. ROCK BAND! :D WOOT! Fun until the wee-hours. I tracked all food and ended up slightly over MAYBE, I can't remember if I added olive oil in the recipe I made on SparkPeople so I added it regularly to the tracker, so I might have double dinged therer, either way, not too bad.
Saturday it was tough to get up after the late night -- I was a little late showing up for Zumba, but luckily for me they were a little late finding an instructor!!!! Apparently there was a mixup with the scheduling, but one of the Zumba instructors happened to be IN a SPIN class downstairs and someone found her so she taught - same instructor I had before, so it was fun cause I knew some of the songs already which was kind of cool. We did a routine to a remix of Avril Lavigne's GIRLFRIEND which I kind of HATE Avril, but it was fun because it was essentially jumping up and down the entire song. My HR was 194 at the end of it! HAHAHAHA.
Um, so I was going to go running afterward but somehow on Friday morning, post workout when I was getting ready, I stepped on something with my heel and my heel has been hurting since then, and I took some test strides and I was getting lopsided so I decided to take a break after Zumba -- burned over 700cals that hour, didn't bring a GU or anything to take pre-run, and it was raining and cold outside, so all that combined I was like. Yeah. Going home.
Then there was a whole debacle where I tried to find an 80's prom dress, left my purse in a closing down thrift store without realizing it, after getting home and realizing no I DIDN'T accidentally leave it at home again,I had to call the thrift store people to reopen but HALLELUJAH my purse was right there, totally undisturbed. Cash, cell phone, gift cards, etc. ALL there. :D YAY! Will keep an eye on the cards just in case, but I really don't forsee any issues.
THEN it was rocking till the wee hours again -- this time at a show.
Then getting to church BARELY in enough time to conduct the music. Wore my running clothes underneath cause I knew if I didn't I'd head home to change and not make it back out -- it was DISMAL outside.
BUT! :D I DID IT!!! In the cold drizzle, I went 2.8 miles, longest run this year, longest run post marathon, and it felt good. My heel's actually been hurting less. WOOT.
Then it was grocery shopping and YES - I did REWARD myself!!! :D
It's the first time in a long time that I've actually set a goal with a reward and done it. I got some CoverGirl Lipstain in Wild Berry Wink (which is definitely extravagant for me because I never wear lip COLOR. glosses sometimes, but yeah...) a new bra, and a pair of PJ pants that are NOT flannel or cashmere (read - not super hot, just normal) that actually FIT ME. :D hahaha The cashmere and flannel are hand me downs from my sister anyway. I never got PJ pants after losing weight so it was about time, right? :D I was sick of wearing my like... 2-3xl pants from Old Navy with the drawstring all bunched up.
Then I come home and find out -- we have enough people to row! YES!!!! :D So I went rowing. Just added a top to my running outfit for another layer -- no shower yet. HAHA. Just running from point A to point B to point C. :P DH came and rode in the launch boat w/ our coaches dog. It was fun.
THEN - home to make homemade pizza and have people over and watch The Hurt Locker.
It was good times.
:D Food was a little lax this weekend -- I never over stuffed, I just didn't really track and I didn't eat at normal times. I was running around too much. I think I went over calories on Saturday but NOT on Sunday. I'm happy with this weekend even though I didn't stick to tracking or strictly to my splurge meal rule -- I didn't really have a set splurge meal like my goal is on Saturday but I also didn't go hog wild with food and right now I'm happy with that happy medium.
So on to a new week!
I really liked the IDEA of my workout schedule last week even if I fudged it a bit w/ my mis planning so here's my plan for this week and so forth until rowing realllly comes up and I have to make adjustments:
Tue: NROL4W + run
Sat: Yoga/spin+/ZUMBA! +/run?
Both Saturday and Sunday offer good tout a yoga class or spin class before going to Zumba -- or even before a run on Sunday or something like that. Lots of options there. Weekends will be way more flexible but I do want to get one run in on Weekends, and sacrificing a run during the week is ok. I want to run 3x a week, NROL4W 2x a week, classes and rog to fill in when I feel like it. :)
Also I got an email for a cool looking race today, but the registration is $40 and I dunno if we can afford that. It's a 10K at the end of February and I've never run a 10K -- it's also on dirt/gravel/etc. so I guess it's considered a trail run? It goes through some forest/lake trail or something? Anyway. I'd like to be able to do it just don't know if it's feasible.
TONIGHT is TUSCALOOSA WINDS for the first time since last Spring - YAY! :D
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