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Monday, August 30, 2010

I think with my current amount of activity, the best way to make sure I'm eating enough/not eating too much will be deficit tracking.

It is so tough when you're rocking a long run that burns around 1900 calories, or going to a couple of classes one day, and then another day taking a complete rest day, to really get a feel for what you should be eating.

I find that I too often eat not enough or too much because I just don't feel like the calorie range tactic is suiting me. Anyway -- I've done deficit tracking before and really liked it. It WILL require me to be more diligent with my tracking -- but it is so rewarding to see the numbers each day, I think it will help motivate me to track better.

So I'm going to try it.

I will need to get a good weighin to see what my BMR settings should be so I'm going to try to eat nice and clean tonight, get plenty of sleep, and get a weighin tomorrow. Granted -- TOM is coming Wednesday, but I'm just going to use this to get my settings straight.

Then we shall see! I have been running in the AM so really the only day I have a considerable calorie burn to think about later in the day is Monday with Zumba and Hoop Fitness in the evening. This should allow me to plan for a certain amount of calories through breakfast/snacks/etc and adjust on Mondays with dinner if needed, and adjust on other days throughout the day once I know what my burn was that morning, smaller adjustments for things like dropping by the gym for some ST or whatever.

Now that I have the gym back, I think I will look at my New Rules of Lifting for Women workouts again and see if I can fit some of that in as well. I haven't really had a plan for ST and it has resulted in some ok upperbody workouts, and neglecting abs and lower body almost entirely. Bad business.

THANK YOU for making me feel SO GOOD about my weekend of running as well!!!! :D And especially those comments about my half goal from those runner sparkies -- very encouraging. :)

  Member Comments About This Blog Post:

SEEHOLZ 8/31/2010 9:56AM

    YOu got this girl!

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SKYFYRE 8/31/2010 8:14AM

    Yay deficit tracking! Go Dana Go!

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QUEEN_REINA 8/30/2010 8:26PM

    I can't wait to see how this goes, I've thought about doing it myself but not sure I can be vigilant enough.

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MSSUNBUG 8/30/2010 6:37PM

    I've had a similar experience to what 4AHealthy listed: the days AFTER exertion I'm generally more hungry than the days I actually work harder. You should do whatever works, of course. The inconsistency of day-to-day stuff can sort of throw me too. But I do have some consistency week-to-week, so I'm able to develop a calorie range that works for me.

So glad you've got the gym back and have been getting so much out of it (I've been keeping up with your blogs, just not been faithful about commenting). Glad to see you in training for the half too. I'll confess, I'm envious. I had a knee injury that set me back a lot back in early July, so no running on the menu here. I'm getting by though. :-) Well, better than that, really!

Good luck!

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BRUIN2 8/30/2010 5:35PM


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4A-HEALTHY-BMI 8/30/2010 5:26PM

    I tried deficit tracking of a sort when I was earnestly training for the triathlon. My nutrition tracker would automatically increase the calories for a day when I'd exert a lot, and decrease them on rest days.

I found it difficult to eat a lot one day and less the next, especially since I actually seemed more hungry on the days AFTER heavy exertion than the day OF the exertion.

So in the end I gave it up and tried to balance the average calories needed rather than the exact calories per day. At the same time I became less vigilant about tracking so I'm not sure how well that would have worked, but I think for me it would have been more comfortable.

And yeah, I hear you on the "hard" days. Saturday I spent 6+ hours kayaking and burned (according to my HR monitor) 1530 calories. And that was just during the kayaking, not counting my basal metabolism. That's more calories than I usually EAT, on a weekday!

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MBSHAZZER 8/30/2010 5:15PM

    Great idea, Dana! Will be interested to follow along and see how it goes!

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Hood to Coast Ghost! :)

Monday, August 30, 2010

So I believe last we left off I was bragging about resisting cake and ice cream (which I had some of the next day) and lamenting my soreness before running my Hood to Coast Ghost legs!

Well I was sore -- but I did it.

Friday I got home, ate cake and ice cream, and waited for time to go run. I think my nervous energy had me reaching for simple carbs and I did not resist this time. Nutrition is still a work in progress obviously -- and it will continue to be I'm sure for the rest of my life. I need to be tracking better, but to be honest -- this weekend I was so sore and busy that I was not thinking about going downstairs to track my food. I know that's lame. I think my MIL's computer is upstairs now, now that I think about it... so maybe I can used hers to track sometimes... OOH! :D I never would have thought about this if I hadn't blogged about it!

So anyway -- I napped, and then woke up to get ready to go run. I got dressed in my Sparkin Hood to Coast shirt and reflective ghostie hooked to my brastrap and I was ready to go. Oh wait. Flashlight! haha I would like to get a headlamp sometime I think... anyway -- I got the text at 11:48pm that about 10min, then one at 11:49 that said Gn!!!! And I took that to mean GO and I DID. I finished that first leg of 3.52 miles in under 11min miles!!!!! For me -- how SORE I was at that time -- I was amazed. WOOHOO! 38:05 for that leg.

Then I showered and buzzed around online talking to other ghosties and I talked to Jackie on the phone and got a big hello from the Coasties (as us ghost runners are calling them) around. :) Jackie finished in 41min but then again -- she ran the first leg of 7+ which I was at work for , and then stayed up to run this leg! haha. GO JACKIE!!! (MSJCISRUNNING) I was busting my bootie to try to run as fast as possible so as not to disgrace my much faster than me running partner.

Then I worried I gave it all Friday night and would have nothing for Saturday!

I slept in, and then ate and got ready to run my final Hood to Coast Ghost leg. The Coasties had been mostly incommunicado since the night before, entering sketchy cell coverage area. Last I heard we were running about 9min late, so that's when I started my leg -- 10:35 for 4.2 miles. I gave it everything I had to keep going at a decent pace -- it was tough. Tired and sore, I just kept thinking about Jackie and all the other Coasties pulling through the night with little sleep, no showers, etc., racing their hearts out.

Prior to the event I had asked Jackie about her favorite running songs so I could get something to listen to in her honor -- when I started feeling rougher on Saturday I started playing her song -- Tom Petty's Runnin' Down a Dream! I had never heard it before but I figured Running Folk were always referencing it so it was about time. Good running song! :D I thought of Jackie and busted my butt and finished that leg in 49min for about 11:39 min mile pace -- less than a minutes slower than the night before in hotter tireder more sore conditions -- I'LL TAKE IT! :)

So then my participation in Hood to Coast was over, but there were still more legs to be run by the Coasties and Ghosties alike. I was anxious to get some reports back and I'm still waiting on some more blogs from the Racers themselves! :) I've read several Ghostie blogs already -- us having faster more immediate internet access post run.

So DH and I headed to our local artist's market, picked up some of our favorite bread ever (a local breadmaker - bread called "Fred Bread") we got a round of garlic herb and a loaf of spinach & Feta. Then it was back home to get ready to head to the Roller Derby! :D

YES I went to a Roller Derby double header and it was so fun! My BIL is like - Dana I want you to do this. I secretly would love to be a Roller Derby girl -- or mabye less secretly and more fantasy-based. Because I can't at this moment in time roller skate. HAHAHAHA So I'd like to learn finally, now that I'm fitter and braver. (Less afraid of the inevitable falling...)

Then it was home and I was pretty tired -- made some pasta for dinner w/ some of the Garlic Herb into Garlic Bread and I was done.

But this running weekend was NOT OVER YET.

I still had my long run to accomplish! I was a bit scared of the 11 miles to follow me racing my butt off for two legs of pseduo HTC in my hometown... I just decided I was allowed to go as slow as possible as long as I kept going, that was the goal anyway -- just to log the miles. So I set out and did it. Yes - it was REALLLLLLLLLLLLLLY REALLLLLLLLLLLLLLLLLY SLOW. 14:40 mm I think? One of my slowest runs ever. Only thing worse for the wear are some pinky toe blisters. AGAIN. I think I might just get rid of my pinky toes altogether, those jerks. But anyway -- 2:41 minutes later I had 11 miles to log and I had gotten in all intended running for the weekend. :)

I just kept thinking about the Coasters and that this was my 3rd leg and just to keep going. :) Thanks for the inspiration!!!!!!!!!!

This week it's some 3 milers, a 7 miler (I think?) and 13 mile long run before a mini taperish section before my race. :D YAY! The speed I was able to attain while mega sore for my 2 racing legs this weekend did help give me some confidence in the fact that I might be able to actually reach my goal of breaking 2:30 for my half. Of course, that is before it took me 2:41 to do 11 miles. BUT! I keep reminding myself -- Long Runs are meant to be SLOWWWWWWWWWWWWWWW. In fact, I TRIED to run as slowly as possible on Sunday. I WON'T be doing that on race day. I have the raw speed to be able to run fast enough to reach this goal, it's just a matter of maintaining enough of it over time with my endurance to achieve the end result I'm looking for. I'm still not sure I'll be able to do it this time, but I'm pretty confident I can come close at least. It can be hard at times to trust this training.... It was so different when I didn't have any time goal for the marathon! hahaha :D But I'm looking forward to trying!

  Member Comments About This Blog Post:

DREBENEZER 8/31/2010 3:00PM

    Amazing job!!

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NICOLELOVESGOD 8/31/2010 12:31PM

    I'm proud of you!

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BOBBYD31 8/31/2010 11:49AM

    nice runs dana, pulling that 11 miler after 2 ghost legs, wow! you'll do great on your HM, but that 2:30, you can do it

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CLOVERR1 8/31/2010 11:09AM

    lol...I tried out for the Dixie Derby Girls a few years back (when I was NOT in shape); I was so sore the next day.....

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KEAKMAN 8/31/2010 11:04AM

    WOOHOO!! Way to go Dana! I am so happy that you were part of our ghost team and I am so impressed by your times and mileage! You did GREAT!

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LILHLFPINT 8/30/2010 11:11PM

    (you go, girl! ::hugs::)

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ETTEZEUS 8/30/2010 10:32PM

    OMG! You ran an 11 miler after running 2 legs! Holy cow! You rock! I'll bet you do finish that half in under 2:30.

Way to go Dana!

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MIAMIA7 8/30/2010 8:37PM

    Wow! An 11 miler AFTER two ghost runs! Amazing! You will do great in your race.

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MARIE625 8/30/2010 8:11PM

    Great blog! But hey - you forgot to include that you commented on a certain FB photo every couple of hours just for me. :) You really are my new best friend! That picture will never get old. LOL

I'm sure you'll rock your up coming race. Enjoy!!

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HEALTH4LYFE 8/30/2010 8:11PM

    Wow! Impressive running 11 miles after having run two legs of the HTC...
Congrats on an awesome fitness weekend, building your stamina, speed and being prepared for the 1/2 emoticon

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RDARLING 8/30/2010 7:53PM

    Hats off to you Dana!

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JIBBIE49 8/30/2010 4:52PM


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GOEGIRL 8/30/2010 4:17PM

    See, I knew I wasn't the craziest ghostie this weekend - you did 2 legs and 11 miles! that's awesome!! Way to Gn!!

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BRUIN2 8/30/2010 4:07PM

    Way to Gn!!!!!!!

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GAYEMC 8/30/2010 3:37PM

    11 miles after the H2C legs? That's a lot of running!

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LYNNANN43 8/30/2010 1:32PM

    I can't believe your ran your 11 miles after the ghostie legs! emoticon emoticon

Would love to have seen pics of the roller derby! LOL!

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MBSHAZZER 8/30/2010 1:30PM

    Awesome Coastie Ghostie! What a trip! Sounds like fun and I know you are going to rock out your HM!

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RHALES199 8/30/2010 1:11PM

    emoticon emoticon emoticon emoticon emoticon

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SEEHOLZ 8/30/2010 1:05PM

    You so got that PR in you and I think even more! But, just keep training and things will come together for you.

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ZORAHGAIL 8/30/2010 12:39PM

    emoticon emoticon emoticon

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FLUTTER-BY)L( 8/30/2010 12:29PM


Where are you from? I am in Oregon too. But, not running HTC. What a great exercise weekend. Take care of yourself.

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BANKER-CHUCK 8/30/2010 12:25PM

    Awesome that you were able to be a part of the Sparkin HTC.

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JOPAPGH 8/30/2010 12:12PM

    Nice runs fellow ghostie, especially the 11 miler!

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TOBEARUNNER 8/30/2010 11:59AM

    I'm totally impressed too! I was scheduled to run 32K (sorry, I'm Canadian after all!) but ran a combined 27K for my three HTC ghost legs and considered that that was it for the weekend! I'll have to tackle 32K next weekend, with lots of sleep, lots of fuel and lots of water!

Congrats on all you accomplished this weekend -- it was A LOT! :)

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DDHEART 8/30/2010 11:58AM

    Oh My! I'm feeling like a slug as I read this! LOL guess you've given me a kick in the tush and I had better heed it!

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TAMTAM64 8/30/2010 11:44AM

    I am in awe that you still ran your 11 mile long run after running those ghostie legs... Wow, girl - that's impressive!

You did so great on your ghostie legs!

Trust your training - you will rock that time goal of yours!

Run Strong,

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Still Sore!

Friday, August 27, 2010

I'm having flashbacks to when I did that Relay for life and a couple days beforehand I completed a t0ugh New Rules of Lifting for Women workout with heavy single leg straight leg deadlifts.... my hamstrings were dying but I was running all night.

Now my legs and my left butt cheek are just totally totally sore STILL from TRX class+running on Wednesday and I'm supposed to race 3.5 miles tonight and 4.2 miles tomorrow. YAYYYYYYYyyyyyyyyyyyyyy. :P

I think I will be fine but I'm not sure it will be enjoyable. And then there's the matter of the 11 miles I'm supposed to then run on Sunday. I'm just thinking I'm gonna be running my Hood to Coast miles MUCH slower than my twin in Oregon, Jackie (MISSJCISRUNNING). Oh well. I really thought that Wednesday 5:30-6:30, being more than 48hrs from my first leg of HTC would be fine. I'm hoping the rest of the day helps my muscles recover some more and everything is just totally fine. I slathered icy hot and took some naproxen sodium this morning.

Food... I didn't track last night. I probably need to go add everything and see where I ended up, but I'm pretty sure I was within range. I mean dinner was chicken broccoli and rice. Then I had some gingersnaps and a couple red vines, but also a small section of a meatball hoagie. So....... it was kind of random. But not too much food. I actually almost got some cake and ice cream but I kept making myself not do it and when I finally wanted to I got told that the cake is gone. YAY!!!!!!!!!!!!!!! :D I lasted! hahahaha :D Ok actually, there is still the white wedding cake, but it was the chocolate groom's cake that I have been eating tiny slivers of every now and again since the wedding and that the groom himself was eating big pieces of with mint chocolate chip ice cream in front of me last night. After he was finishing his second serving of that tempting concoction is when I asked if it was alright for me to have some - and he says there is no more.

I was like oh. OK. I wasn't really disappointed, I was actually a little relieved which is creepy if you think about it. But trust me - I am so untempted by the other cake. And getting just ice cream was not so attractive either. So the temptation passed and I survived. :) hehe.

  Member Comments About This Blog Post:

MARLIE13 8/30/2010 10:05AM

    And you survived! Looking forward to your blog on that one! Your cake-capades reminds me...our wedding cake was soooo delicious. Fast forward a year, this competing cake place makes an almost identical cake...strawberry poppyseed. My dad had that cake for his birthday...it was ok. We've had it before from the same place, always just "ok" and never measures up to what we had at our wedding. So a week later....last week, we dig out the big piece we had save for our anniversary...it's got a bit of freezer burn on the top with the icing...we scraped that off. Lo and behold, this piece of cake is better even after one year in the freezer than what we had fresh.

OK, sorry...just had to share my cake story with you. I understand cake...good cake. lol!

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SWEETZMIX 8/28/2010 11:53AM

    ahhh you survived. It really wasn't meant for you to have any of that cake.

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MBSHAZZER 8/28/2010 10:05AM

    Dana, I didn't realize you were Jackie's ghost runner! NEAT-O! If you come to Miami, you'll meet her and just love her! She's the coolest! Out of all the Sparkers in N.O., I think I spent the most time w/ her and Carolyn (GLADGAD) - two totally awesome ladies!

Anyway, enjoy the ghost running! Can't wait to read your blog about it!

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CLOVERR1 8/27/2010 3:26PM

    ha..I just scooped up the "New Rules" book from the library shelves today.

Hope your weekend running goes well!

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CATIATM 8/27/2010 3:15PM

    I've been taking epsom salt-baking soda-lavender oil baths to ease my aches and pains. Have you tried that?

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RUNSWITHDEER 8/27/2010 1:50PM

    Maybe you need a good ole fashion ice bath to take away the soreness. Hey-good luck in the Hood to Coast!!!!!!!!!!

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FLUTTER-BY)L( 8/27/2010 12:16PM

    Enjoy Hood to Coast. I am near there and it sounds hard. I have never tried it. But, part of me thinks it sounds like great fun.

Good job resisting the cake until it was gone. emoticon emoticon

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SEEHOLZ 8/27/2010 11:22AM

    Have fun tonight! It's the irony of the universe that makes us do a workout that will keep us that sore when there is a race-hahaha.
Glad the cake was gone- for your sake... I know what you mean.

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LILHLFPINT 8/27/2010 11:16AM

    (::hugs:: hope you are doing well, girl, and able to get enough rest in!)

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SEPPIESUSAN 8/27/2010 11:06AM

    Um, you have a twin? I still think it's awesome how much exercise you've been getting and how varied it is. Oh, and I'm the same way with tempting food - it's like I want it, even though I know I don't need it, and I'd actually be pretty relieved if someone else would just eat it for me!

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SWEATONCEADAY 8/27/2010 11:02AM

    yuck for still be sore. do you foam roll or roller pin at all? i find it helpful to get the soreness out.

have fun running tonight! take your time. maybe i shouldn't give advice since i have mustered up only ONE run this week.

Comment edited on: 8/27/2010 11:03:56 AM

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KNH771 8/27/2010 10:35AM

    It's funny about the ice cream... Sometimes we get a little help fighting temptation.

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Thursday, August 26, 2010

So I didn't eat my protein bar that I had packed for between TRX and my run and then when I got home I was feeling kind of sick to my stomach so I didn't eat anything right away, fast forward about an hr and I'm feeling crap but I think I realize I NEED TO EAT. So I make a PB sandwich because it's simple and about the only thing remotely appealing, and by the time I get done eating it I'm feeling much better and my body said, YES GIVE ME MORE!

So I did. I ended up estimated over my range, but I'm ok with that since I was below range on Monday. Still working to get this thing balanced! I had a good plan but I didn't stick to it.

So today has been better so far, and no marathon workouts planned tonight.

That TRX class was AWESOME - it really kicked my butt. I have been neglecting the lower body somewhat lately in ST workouts, just running has been working those parts and it is not enough on it's own. I was pretty good on the squats, even doing squat jumps, then lunges ok, single leg squats - still always kill me. I could not get to the "jump" phase of that move. Freaking hamstring curls were KILLING ME. hahaha I did really well on upper body stuff, struggled a bit on core - but we also didn't spend long on core so I didn't have much practice to force my body to do the moves correctly only a few halfhearted attempts after feeling beaten at the end of class. HAHAHA. Loved the instructor, she was fierce. There were like... 4-6 total instructors at that class walking around correcting people since it was a demo class. I never got corrected, but I did get complimented on my chest press/suspended pushup form. WOOT.

Great workout. So I'm sore today - of course - and I plan on taking it really easy until my ghostrunning Friday night at 11:30ish and Saturday morning at 10:30ish. I'm thinking tonight - hula hooping. Maybe some yoga between now and then but that's it. Mostly chilling out. :)

  Member Comments About This Blog Post:

CMRAND54 8/26/2010 11:55PM

    Sometimes we just need to eat. It's good to listen to your body.

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SEEHOLZ 8/26/2010 8:37PM

    WOW-- I'll tell you abs part would be most challenging to me I bet. Hmmm, good sore it sounds like to me. I tend to get ravenous the day after I undereat or overexercise--, aka super long exercise session, but not enough refuel.

I'm working on the whole eating thing, myself. Sounds like things are coming along for both of us, so that's good right?

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MBSHAZZER 8/26/2010 4:26PM

    Glad you enjoyed the class - it sounds AWESOME!!!

I totally hear you on the eating. Sunday, I only ate brunch and Monday my eating was waaaaay off. The body knows, doesn't it?!

Have fun w/ the ghost running!

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RUNTRILAUGH 8/26/2010 3:58PM

    food is good, isn't it!

sounds like a great class!!!

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KNH771 8/26/2010 3:51PM

    emoticon emoticon

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FLUTTER-BY)L( 8/26/2010 3:31PM

    Glad to hear you made it and liked the class. I thik it looks challenging and kind of fun.

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TRX TONIGHT! If DH comes through...

Wednesday, August 25, 2010


I left my gym bag at home this morning. :( And there is no way to get there and back to the gym before TRX class -- so....... I'm HOPING my DH can bring my gym back to work or my BIL can meet me at the gym with it. Otherwise I guess I'm driving home on my lunch break. :P LAME. I do NOT want to miss this class!!!

It might not get taken on as a full time class I think... these are like test classes or something? Or maybe it will be a class in Sept regardless and these are demo classes... eitherway. I got someone to get me a spot in the class against general policy so I do not want to have had that person do that for nothing. Plus running after class tonight.

I UNDERATE yesterday. Didn't track all my food until today and came in a couple hundred calories below the bottom of my range -- HOWEVER , I'm not worried because I am sure my body is just balancing itself from overeating on the weekend and I still ate 1900+ calories so it's not like I'm depriving my body of nutrients or anything. I believe I have a much better plan for today -- I added avocado to my lunch salad and I brought more almonds as well. Plus I have tracked everything but dinner so I will have a better idea of what I need to eat to be within range tonight. I am glad that last night I just listened to my body though. I felt very good last night. :) I was not going to bed hungry.

That trout was AMAZING. It will have to be a regular splurge -- as in, not every week, but maybe once a month? -- cause it was kind of expensive... I'm going to try some of the less expensive fish I saw there as well though -- there were some "crusted" trout fillets on sale that I overlooked because the ginger chipotle marinaded fish was calling to me. They had.... hemp& something Ican'trmemeber, hemp&sesame, and a pepper& something one. I haven't eaten fish in a while -- glad I went for that to remind me how much I really do like it!

OK now for my first snack of the day.

  Member Comments About This Blog Post:

SEEHOLZ 8/26/2010 10:17AM

    Glad the fish was a success and your husband came through-- I wished they had classes here.. sigh... so work it out hard!!!

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TRACYZABELLE 8/26/2010 5:30AM

    I eat low on the calorie scale but I need to.. I do exercise but I can not exercise like most so I eat less-- now you-- you exercise like a beast and need those calories!! I know you know this already-- we can't have you backpedaling now!

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MARLIE13 8/25/2010 9:38PM

    I think I missed what TRX stands for??

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S318830 8/25/2010 4:49PM

    If you can't get your gym bag to materialize... I've gone out and bought a pair of running shoes, shirt, shorts, etc. before. Yes, it costs a bit of money, but with running shoes you're supposed to swap them out every 6 months anyway... is it time? Just curious. And if it's not, it will be one of these days again...

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MBSHAZZER 8/25/2010 2:48PM

    I hope the gym bag comes through!! I hate it when that happens!

I was totally thinking of you last night. I went to the grocery store, which is something I NEVER do, but Larry was recovering data from my busted computer, so I had to suck it up. Anyway, I was at the seafood counter and they had trout! I was tempted, but it wasn't on the list, and I have a strict "only buy from the list" policy (for the one time a decade I actually have to shop!). Hehe!

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FLUTTER-BY)L( 8/25/2010 12:17PM

    Try the recipe on other kinds of fish. Here you can get cheap frozen fish. It might be worth looking into for you. I like it fine. Then I can have fish on my budget.

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KNH771 8/25/2010 11:47AM

    I haven't had good trout in ages! I'm SO jealous. Have fun at class!

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