Tuesday, April 13, 2010
So yes, I have been a little hungry at times. But nothing too crazy and it's to be expected adjusting to the lower range...
and also cause I have gotten very little sleep the past two nights w/ early morning rows... and TOM is coming...
So actually all that considered I'm doing really great! :)
Tonight's dinner will require some strategerie to get within range, but not too bad - I have just over 500 cal max and I can definitely do that. I'm thinking tonight might be the night to try this brussel sprouts recipe... I've been dying to try making them for a while now because I have NEVER EATEN A BRUSSEL SPROUT. HAHA :D So I'm thinking - fish, sprouts, rice or couscous - depends on how fast I wanna eat when I get home. I think I'll go ahead and cook up the rice either way, but it takes about an hour to make my batch in my little steamer.
I LOVE THAT THING. It will steam anything - but I primarily use it to make rice. And by rice, I really mean a mixture of brown rice and red wheat berries. I am so in love with those wheat berries... they make my rice feel fancy and give a great chewy texture in there as well. :)
This morning I made my own cereal -- an attempt to cut down on processed items and sugar basically -- I shared the recipe on SparkRecipes. I would have done better on my calories so far today if I hadn't decided I just HAD to try my cereal, but come on!! And I will make it fit. Essentially - I bought bags of puffed grains (kamut, millet, corn, brown rice) and mixed them w/ some rolled oats, flax seed, and chopped pecans. Then I made a liquid mixture of some water, honey, and protein powder. Mixed it allll together and baked low in the oven until it was dried.
Kinda granola-esque, but lighter... Turned out good! I think I might prefer it w/ cottage cheese to milk, but definitely successful. :D YAY!
Rowing this morning was a little crazy. It was mostly kind of boring, we were rowing the 4+ but with a newer rower who was interested in racing, but wasn't able to start practice with us last week - so we made another lineup. So she tried it out today and she basically needs to row more and is not going to be rowing with us a week from Saturday in a race! But we did encourage her to try to work up to possibly racing in late June or in July (not sure if they'll be doing a June regatta but July is pretty likely) because she definitely was able to improve a fair amount today. But because of the newness, today was mostly drills and rotating pairs rowing, verrrry little all 4 because when we tried it we were crashing from side to side like crazy and whatnot.
Sooo about moving! So many people asked. Basically - my DH is getting so close to being ready to defend his dissertation - but he is likely to be unable to defend in the Spring (not THAT close), or the summer (because some members of his committee object to summer meetings - yes. seriously), so in all likelihood he'll be defending in the beginning of the Fall semester. So it was either find a place to live cheap again (our sublease ends at the end of June) or go ahead and move, since he will only have to come back to Tuscaloosa mayyyyybe once a week and to defend - and save on rent by living w/ the in-laws temporarily, get in a place where he'll be able to network a bit (good jobs in his field in that city) and just in general begin the moving on process! So this move is another more temporary one (after moving to our current place for about 6 months).
I'll have to find a job to cover our expenses and paying a small rent to his parents (they haven't asked but we're gonna do it anyway) - hoping I can maybe get a job at a gym. :) That's the plan - it's still not set in stone, but it is very likely that we are going that route.
Monday, April 12, 2010
Might be a bit too soon for a "so far so good" -- but it's the truth!
I made this decision yesterday, I calculated my new ranges this morning after workout, and I planned my day accordingly. I really think I know where I will be cutting out/changing the bulk of my eating and that is with "breakfast".
"Breakfast" has come to be eating something before working out, after working out, then a little bit later, then something before I go to work. Now -- I may be up for enough hours to eat more than just once, or my workout might necessitate a refuel afterward or something - BUT. I think I can modify what foods I'm choosing and how much to better balance my day. By eating lighter this morning, I had pretty much the same snacks and lunch that I've BEEN having lately and I have a nice adequate balance left for dinner. I'm also registering +30% for protein still today which I am happy about. It'll probably shift a bit with dinner of course, but I want to make sure I'm still getting the amount of protein I want to support my strength training even though I'm reducing overall calories.
My new range is from 1320-1670. I can do this! I have 293-643 left for dinner - which is definitely doable. Meaning, so far today I've eaten (including the tuna I'll have in about 45min) 1027 calories - 101 carbs/30g fat/93g protein
Naturally Ground Peanut Butter w/ Pretzel Sticks - 318
2 % Cottage cheese w/ strawberries and some Kashi Berry Crumble Cereal - 139
Fage 0% w/ Blackberries - 129
SALAD! - Spinach, Broccoli Slaw, grape tomatoes, feta cheese, chicken, dressing
Small Granny Smith Apple
I'm still undecided about what to do with dinner, but I know I can manage the calories I have left.
This morning I had rowing practice with my racing boat lineup - I got moved to the bow of the boat and it was ok. :) We mostly went kinda slow during today's workout which is TOUGH because it's a lot easier to balance the boat when we're going fast - I guess there is just so much more natural momentum it doesn't tend to tip side to side? Anyway - so we had to work a lot harder to maintain a kind of balance in the boat. We DID practice the "racing starts" a few times and were able to get off to a 32 stroke rating in one of them! We stopped after about 10 strokes, but still -- speedy! :)
Then I went for one of my new SLOW runs - almost 58 min w/ a brief 2 min walking warmup included in that for only about 4 miles. SLOW - but my AHR was 164 and max 174 so that is still looking a lot better than before. Just gonna keep working on it.
I liked being able to row and run today (usual off day), because that means tomorrow after rowing I won't have to lift AND run - just do my lifting. :) Woot! Wednesday will probably be erging and a run in the morning and then rowing practice in the afternoon. Lifting on Thursday - then rowing Friday afternoon. Run Saturday - maybe erg. Row Sunday evening. Yeah - I know - no off day. Saturday's are optionally off.... I'd like to get another running day (4 total counting the sprints after lifting on Thursday) but right now with all the regatta practices - rowing and erging - I'm not sure that's really feasible. This extra practice schedule MAY only be until the regatta on the 25th... but... if I can swing it there's one on the 10th of July that I'm thinking about.
Speaking of RUNNING - there is a HUGE likelihood that this will NOT turn into anything, buuuut - I talked to someone from Runners' World today on the phone about a story they're doing on people running a Fall Half-Marathon and aiming for a certain time goal - they wanted to hear from people wanting to beat 2:30, 2:15, 2:05, 2:00 or something like that... anyway. I want to beat 2:30 in my September Marathon. Right now I feel like I'm taking two steps back with my pace but I know that's only a training pace and not a representation of my speed capabilities -- based on where I crossed the half point in my marathon and my 5K PR, and other races - I think with some good training I can do it. If I maintain my recent race pace times of around 11:39 for that distance, I'm a few minutes over that goal. Soooooo we'll see. :) If I'm selected I will get some coach to give me a training plan I think? That'd be cool. I do think I helped myself stand out by: being 6'2" - it's in my signature on RWOL haha, and when she asked about when I started running I got to talk about my weight loss, etc. The downside? I'm a first time half marathoner and they may be only featuring people specifically looking to improve a previous race time, meaning no first-timers. *shrug* I have to tell you, it'd definitely be a MAJOR incentive to train hard if I knew a bunch of RW readers would be reading about my results! HAHAHAHA :D
OH. And. It's very very likely that we're moving at the end of June. So that will throw a wrench into regatta on July 10th w/ BWRC... if I continue to row with the club until we leave, that only leaves a week and a half or so of not having a place to live before the regatta.... I mean - theoretically I could stay with someone for that week if we thought we really still needed some practices together before that race. Assuming moving doesn't completely eliminate the practice possibilities! :P I mean - obviously I'll be mega busy during moving so.... *shrug* not to mention that regatta travel and registration means money and moving costs money. I'm not ruling it out because it may be my last chance to race in a regatta for some time, but I'm not expecting to be able to do it either if that makes sense. :)
Monday, April 12, 2010
Yeah -- so my weight's been holding fairly steady since sometime around the marathon or a little before, or really since about last August. But... I'm done with it.
I'm sick of being over my low weight, I'm sick of the extra flab in the middle. I've been trying to be patient, to focus on weightlifting. First focus was on the marathon and it was easier to ignore I guess cause I had so much going on or I wasn't up QUITE as much. Then after the marathon and holidays it was like. darn. This sucks.
Saturday I went to put on a pair of shorts and they flat out did not fit. Not they were a little snug, they didn't fit. Granted I haven't worn them in a little less than a year - other clothes are just snug but I bought these at my very lowest weight and they have no stretch really... so....
Anyway. That was depressing.
And I had such a mopefest on Sunday -- I KNOW my TOM is coming up this week and likely contributing to some hormonal stuff and some bloating BUT.
I decided to be honest with myself -- I'm tired of waiting on losing weight. I've been loving this New Rules of Lifting for Women plan and I plan to continue with the workouts, but I'm throwing the whole nutrition plan of being close to maintenenace with the calories out the window.
If I can commit myself to losing the extra weight, I will be done with that soon and I won't have to be living with the extra lbs so long. I will NOT discard my strength training, or any of the other exercise I'm doing. I just have to get used to doing it on less fuel.
I did NOT eat clean on Sunday -- I overdid some black jellybeans (my one easter splurge cause it's the only time of year they sell them on their own). Then later that day after my DH and I talked over our current stresses and I discussed how I think I wanted to change my tactic right now physically to weight loss because I'm not happy carrying the flub - he suggested I take the rest of the easter candy to work. I did NOT over do ANY chocolate items while they've been in the house! I have to say, I've been proud of my will power where that stuff has been concerned. Well -- last night I consciously made the decision to have a few of each kind of thing I bought, and give the rest away. Don't need em.
I ate that chocolate and stuff last night for "dinner" - not too healthy but I also didn't double down on eating healthy PLUS the junk. haha. The rest is in a big ziploc bag to take to work. I have a co-worker who maintains a "CHOCOLATE" jar that people go and partake of and sometimes contribute money and other times chocolate. Well- I have been an OCCASIONAL (rare) patron, but not contributed too much and here's my opportunity to give her the motherload. HAHAHAHA.
So now it comes to getting used to eating less -- making the most of every calorie. I think I will feel better knowing I'm finally working toward this goal. I KNOW that some of my muscles have grown, but it's hard to notice or appreciate them as much when I still have the extra flab covering them up.
And I KNOW I'm not fat. I'm still healthy range for my height, but I think for my frame (which is actually quite narrow and small for my height from what I can tell) I just do not feel comfortable where I am right now and I've given it time (4 months) to decide to go this route and I think that's a good enough amount of time.
I just got back from the grocery store -- I'm gonna try a couple of recipes this week from the CLEAN FOOD cookbook... I think that's what it's called (checked it out from the library)... I'm trying to get back to trying new recipes a bit more again.
I hate to give up on a strategy before seeing it through to the end, but I think sometimes you just have to admit when something isn't working for you even if you're midway through the process. I need a lot of support with this! I have my husband's buy in and I'm gonna need my sparkfriends.
I'm still sticking to the Partying Penguin challenge, not weighing myself or measuring till the end of the month -- I haven't done that at home at all and only accidentally saw my weight at the VO2 Max test.
OK - time to go eat. And drink lots of water. And check on my beans.
I rowed and ran this morning, BTW. :)
Friday, April 09, 2010
in a word - disappointing.
In two words... very disappointing. HAHAHA.
So - I hear that apparently the cycle VO2 max can be around 15% LOWER than a true reading that you'd get from testing on a treadmill running, but even with that adjustment that puts me in the lower end of the "good" category (34.2) I was able to find on a particular website. As is, I'm considered "fair" (29.7 ml/kg/m). Another website just simply shows a range of 33-42 for my age bracket in "non-athletes" BUT!
I DO KNOW, I could have done more had my legs not just given out on me - my quads were like - what the crap. I haven't been on a bike in .... probably a year? Well for more than 5 min or so at least - and definitely not testing my muscles in any way. I think I hopped on one for 5 minutes not too long ago just for the heck of it.
But it was still an interesting experience and I'll tell you how it went!
So obviously we were using spin bikes for our test - there was an arm hooked up to a machine and a big tube running from the machine to the end of the arm and at the end of the tube there were some valves and a mouthpiece, apparently like a snorkel mouthpiece but I've never snorkeled so there's that.
They adjusted the arm so that I was able to comfortably have the mouthpiece in my mouth while in riding position, and of course adjusted the bike to appropriate heights for me. Then he asked me to adjust the bike so that it felt like about a 3/10 resistance for me. OH and of course - the NOSECLIP - you wear a clip so all of your air is going through the measurement valves. Then I started going.
Every 2 min, they would take an RPE on a scale of 6-20 (interesting scale - 6 being doing nothing at all, then veryvery light, very light, light, hard, very hard, very very hard, maximum effort) Annnyyywayyyy... They'd gesture at the scale on a sheet of paper until I gave the thumbs up for which was right. For the first half of the test at least they were like, numbers look great, your breathing is barely even above normal resting, etc - I think in this case, looking at my info and googling acronyms, they were looking at my RER or Respiratory exchange rate. Apparently .8 is at rest and 1.1 is a secondary stopping point indicator for the VO2 max test. I was at .87 when my HR was in the 140's about 4 min in.
But I had to stop at like... HR 184, and I know (as you all well know from my recent HR escapades) that I am able to sustain my HR longer at that range than I did in this test (which lasted all of 11 min) but my legs just couldn't keep going. It was such a bummer because the rest of me felt I had more to give but the lower part of my quads, by my knees, were just on FIRE. :P
Also I kinda heard them talking about how they should have been using a new filter? I really don't know if that affected the accuracy of the test or if I was overhearing something completely irrelevant. :) HAHAHA. I didn't ask cause a) I was in the middle of my test and couldn't talk, and b) eh. whatever.
The test was free and what I really hoped to gain I didn't. I wanted to see where my MHR was at my VO2 max, but I KNOW that 184 is not my MHR so I get the feeling my VO2 max reading was off as well. *shrug* I also never run on a treadmill (vs biking), but at least that effect is more of a total cardio working craziness than a muscle fatigue and that I think would have made me feel like I was getting a true-er reading for myself.
IF I could still get the hookup for getting a free reading, I'd love to do it again after building up my stamina on a spin bike again OR doing the test on a treadmill. Not sure how much this kind of thing generally costs when you're not getting it free from a grad student in a lab out of the generosity of his scientific heart. :) (from a quick look maybe around $100 at the cheap end?) So I'm glad I took the opportunity when I had it.
It's just soooo disappointing to see such a low/mediocre number when I know that I am capable of so MUCH aerobically and knowing that I very recently would run regularly at a high percentage of my MHR, no matter what number that specifically turns out to be, an average of 180's is a pretty high percentage...... I just expected better results. :P
Also I accidentally saw my weight after the test cause it's on the printout of my details even though the guy who weighed me totally agreed not to tell and didn't and all that it was kind of unavoidable. It wasn't too bad! Considering I was wearing my shoes and had woken up to eat a smallllll breakfast before going. haha. Just gotta stay on the right course the rest of the month.
OH and also - that mouthpiece thing was strange to keep in the whole time -- you couldn't really swallow because the noseclip made that pop your ears so that felt totally bogus, so spit just collected everywhere and your mouth gets really dry.
Thursday, April 08, 2010
Well I was getting amped for my row this morning but my DH was up when I was supposed to get up and he was like -- I don't think you're going to be rowing. I was like, why?
It was thundering and lightning. Soooo the row was cancelled and I took the opportunity to take a complete rest day -- I can do my NROL4W workout on Saturday and still have 2 days before I do workout A on the final week of Stage 2 (woot) and tomorrow I'll be VO2 maxing and rowing, and that's my normal off day... so it just made sense.
I DID our taxes on Sunday ... but then I realized I added a credit we didn't actually get, and I hadn't submitted anything yet, so this morning after sleeping, eating and relaxing with some America's Next Top Model, I efiled our fed and did the fillable/calculations forms for the state. I forgot to sign it though so we have to wait to mail that till tomorrow, but at least it's DONE! :D WOOHOO!
So stay tuned for tomorrow's VO2 max and rowing reports! :)
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