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Being flexible!

Friday, September 03, 2010

I was not feeling the gym last night, so I went straight home to spend time with hubby. GREAT DECISION! :D I had a wonderful night at home and we watched football and it was awesome.

I think I needed some rest because I fell asleep pretty early, and then I didn't really set my alarm for enough time to go try out the trail I wanted to this morning, so I slept in and I'm planning on hitting it this evening instead. Also planning to hit some ST this evening as well at home. So I'm being flexible!

Yesterday's deficit results:

(1900+1125) - 2478 = 547

Weekly Deficit: 1769 Daily Average: 442.25

Still doing good. :) And my biggest calorie burn day yet is still to come!

Today so far is looking fine. I'm just cruising to my LR day at this point. :) Looking forward to a great 13 miles!

  
  Member Comments About This Blog Post:

SKYFYRE 9/4/2010 3:46AM

    Fantastic Dana! I guess you decided to do it! Go girl!

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MDTWEETY 9/3/2010 8:46PM

    Flexible is good! I went back to the gym today after 2 weeks off. But you know what, I'm not beating myself up about it. I figure I needed the break. Our bodies tell us what they need. :)
Have a great weekend, Dana!

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LILHLFPINT 9/3/2010 12:59PM

    (i'm so glad you listened to your body, girl. ::hugs::)

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MBSHAZZER 9/3/2010 12:24PM

    I always err on the side of more sleep! For some reason, I was researching body building (not sure why as I have no interest in the extreme dieting that goes along with it) and a HUGE, HUGE, HUGE part of it is getting a lot of sleep. Your muscles just don't grow and repair without good sleep. So, good decision to sleep in. Enjoy your trail run tonight!

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SEPPIESUSAN 9/3/2010 11:06AM

    I hear you. Sometimes sleep is just more important.

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SEEHOLZ 9/3/2010 11:00AM

    I'm totally the queen of flexibility --- best decision i ever made regarding exercise--- it's always there for you! Like this AM, my plans for a treadmill hike got kind of ruined, so I swam for 40 min... wanted an hour, but 40 min is better than 20 or zero.. so, there, being flexible is key to a busy life, right?

You are doing really good Dana-- and having fun with hubby is super important!

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BRE7482 9/3/2010 10:47AM

    I watched football last night too, but I was at work lol! I'm glad you listened to your body and had a great night!

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MARLIE13 9/3/2010 10:45AM

    Awwww...good for you! I've been feeling similar and not sure if I'm making excuses or what but my long runs seem to really take a toll on me the rest of the week. Thankful I have a mini taper week tomorrow of only an hour.

I'm with ya on the blousey drapey stuff...some of them I love and some not so much. Quite a few that I'm like, "I want to buy that!" I agree though, the concept is awesome and makes me want to go to Goodwill and buy a mumu...muumuu?

Anyway, Have a great weekend. I know you're going to kick some butt!

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KEAKMAN 9/3/2010 10:39AM

    Sometimes your body, mind, and heart need a break - glad you listened and did what needed to be done! And I bet your DH loved having you there with him!

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Great run this morning!

Thursday, September 02, 2010

So WOW! :D Embracing the slow yesterday allowed me to really have a great tempo run today! :D

I did a brief warmup - about 5 min walking 4+ min slow jog - until I got to a mile marker point and a lamp post that I could see my watch by, and I was OFF! :D I was aiming to maintain an 11 min mile pace for my 4 miles of tempo today. I felt GREAT. I was running into the dark which felt a little crazy - I NEED A HEADLAMP NOW. Anyway -- speeding along in the dark felt awesome. I didn't even feel like I was trying for at least the first mile. :D When I reached that mile marker again I knew I had gone 3 miles and I checked my watch - 33min exactly. WOOT! Heading on to the next section, I knew to the end of the path that way was about 1.1 miles, so an 11 min pace meant I'd add about 12:06 to my 33 min. I finished in about 12:09. :) WOOHOOOOOOOOO! Considering I'm not 100% sure how accurate that part of the trail's measurement was I'm still super thrilled with my apparent consistency! :D

Then it was a slow to a walk for a minute or two for my HR to come down a bit and back into a slow jog for the remainder of the run. Finished about 7 miles in 1:29:50 and felt on top of the world. :D

Last night I spontaneously went bowling -- subbing for a fellow LG Employee (that I don't know) at the LG Bowling League weekly games. :) hehe. It was fun. But I forgot I had an appointment with the Relief Society Presidency. :( They came by my house and I wasn't there apparently!!! I feel like quite a jerk for that. Just sent an email to the Secretary to reschedule if they're willing.

But bowling was a fun and different thing to do -- my DH and BIL came but it was kinda odd, the way the lanes were packed in, they bowled kinda far from us, finished their games fast though, so they were able to come over and hang out with me for a while and then BIL went home not too long before we did and DH and I hung around finishing up game 3.

We had trout and couscous for dinner -- fast easy. And then I thought, wow, that wasn't a lot of cous cous and I need carbs. So I ate some of our Spinach Feta Fred Bread and some ginger snaps and 2 squares of dark chocolate..... :D Came in within cal range and felt well satisfied without being overful.

This morning I got up and ate a PBbananadog. Which is my favorite prerun food right now -- whole wheat bun + PB + banana = awesome. Then the awesome run, then some cereal and I'm ready for the day. Let's see where my deficit is standing now....

9/1: (1900+555)-2463 = -8 (gotta take 8 away from the week's total deficit)

8/30: 1002
8/31: 228
9/1: -8

Weekly Deficit: 1222 Daily Average: 407.33

Today thus far:

(1900+1125)-1684 = 1341

I am most certainly NOT going to eat away that entire deficit tonight for dinner. I also will be Strength Training after work, so maybe another 200cal to my burn as well. We're planning on having Shrimp Fajita Rice Bowls for dinner. This means -- Shrimp, peppers, onions cooked in a skillet w/ some olive oil and Mrs. Dash Chipotle on top of RICE and maybe a fried egg on top. And maybe some salsa. Yay!

In any case - so far so good, TAKE THAT TOM. :D emoticon

  
  Member Comments About This Blog Post:

WOLFKITTY 9/3/2010 1:35AM

    Sounds yum!

I thought my phone's calendar would help me not mix up appointments... It does come in handy, but it's also easy to mis-schedule or misread it. EEK! I hate when that happens.

Best of luck,
HUGS!!!!!!!!!!
Jocelyn

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FLUTTER-BY)L( 9/2/2010 11:30PM

    The food sounds yummy. I hate it when I forget appointments but bowling sounds fun.



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MARLIE13 9/2/2010 11:00PM

    Your run sounds awesome. Way to go chickypoo! I'm loving the defecit tracking. I'm going to pick mine back up too when we get back into town on Monday. Hope you have a great weekend!

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MSSUNBUG 9/2/2010 6:56PM

    Good for you! And congrats on such a fantastic run!

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SEEHOLZ 9/2/2010 1:34PM

    Your running is progressing awesomely!

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MBSHAZZER 9/2/2010 11:48AM

    Dana, great job sticking with the plan during your run. I ran in the dark this AM too and I loved it!!! I only needed my sunglasses at the very end.

Way to go with the deficit tracking, too! You are being so diligent!

emoticon

P.S. - just curious how long you before your run you eat?

Comment edited on: 9/2/2010 11:48:59 AM

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LANC92 9/2/2010 11:38AM

    I just recently read that most people who try to start running regularly, stop because they try to run too fast! So Embrace the Slow is an excellent thing to have as a mantra, especially when you're running long. Good job.

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TAMTAM64 9/2/2010 11:24AM

    I learn a new word today: PBbananadog It sounds delicious!

You had a great tempo run for sure. This morning while I was running I was saying to myself "Embrace the Slow". :)

Tammy

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KEAKMAN 9/2/2010 11:19AM

    Love how great your run went! And bowling - such fun!

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BRUIN2 9/2/2010 11:05AM

    Way to win against emoticon!

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Deficit Tracking Continues!

Wednesday, September 01, 2010

TOM began today with a vengeance. Actually, the vengeance kicked in right as I was leaving for work -- gotta love how running postpones all cramping and everything! :D hehehe.

My run this morning was very comfortable if still nice and slow -- it was slated as an EASY workout so I tried to make sure and keep it that way. I think sometimes I get frustrated with how slow I am that I run my easy runs too hard just to prove that I'm not that slow. Well no more -- I'm embracing the slow!!! Especially now that I'm following a plan that actually has some speedwork so I know I can run and say - hey! See! I'm not that slow all the time!!! :D When all you're running is easy miles it can be frustrating. Anyway. The thermometer on my car said it was 64 when I left the house today - it felt BRISK! :D If I had been standing around instead of running, I would have wanted some long sleeves at least! But I knew once I got going I'd feel good -- and I did.

That is all my workout for today -- I will be heading straight home for quality hubby time and relaxation tonight! No gym today!

I DID hit the gym for ST last night -- did some 21's, assistend chin-ups, pullups, dips, shoulder presses w/ DB, KB Swings, Weighted crunches on ball w/ chest press w/ KB, oblique twists on ball w/ KB.... I think that's everything. Quick full body workout. Could've used something like a row in there, more lower body maybe, but good overall. About 200 cal burned in 30min.

Which brings us to yesterday's totals!

(1900+605 (405 run 200 ST)) - 2277 = 228

8/30 = 1002
8/31 = 228

Weekly Deficit: 1230 Daily Average: 615

So far so great. :)

Today's numbers so far:

(1900+555) - 1547 = 908

I am not worried about if dinner takes up even that entire deficit today -- tomorrow morning I'll be running 7 miles and doing ST tomorrow evening, so it should be a big burn tomorrow and I know I will need the energy in the morning. If I get 0 deficit today, my average so far this week will be 410 which is still within my target range of 250-500 calories deficit per day, and that is all before the mega long run of the weekend as well. Saturday is planned as a total rest day, may hit up Yoga actually.... Friday morning is a planned 4 mile recovery run I think. So I definitely have a lot of calorie burning still to do this week. :)

  
  Member Comments About This Blog Post:

TRACYZABELLE 9/2/2010 5:10AM

    My daughter is in misery praying for hers to start...she is eating everything in sight! Feel better

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JOHNBABJR 9/1/2010 8:09PM

    Dana, I'm sorry that I somehow got unsubscribed from your blogs, but I'm glad that everything is going well for you. Keep up the good work!

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KEAKMAN 9/1/2010 5:04PM

    By embracing the slow you can focus on mechanics and rhythm and breathing and posture. You will find that slow running helps you to be a faster runner. And your fast runs will feel so FUN when you do them, plus you will be confident that you are doing them RIGHT and WELL after all the tinkering you will do on your slow runs!

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TAMTAM64 9/1/2010 4:11PM

    You are really doing GREAT! I love your comment "Embrace the Slow" - I will have to adopt that for my own mantra.

Tammy

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MSSUNBUG 9/1/2010 3:51PM

    Nice and balanced all around. It's good to have slow days AND speedy days. It's good to have full-blast days and easy days. Enjoy your quality time with the man tonight!

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MBSHAZZER 9/1/2010 3:45PM

    Great job, Dana! I am totally with you on wanting to eat a bit more for dinner the night before a long run. I am doing my long run tomorrow AM, too! :D

And why is it so cold already in AL???

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BRUIN2 9/1/2010 3:36PM

    way to embrace the slow!!

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Deficit Tracking Begins!

Tuesday, August 31, 2010

OK, so the idea is that I'm going to look for a deficit between 1750-3500 (1/2-1lb) per week. I'm not trying to win any weight loss land speed records, I'm at a healthy weight, I just want to nudge the actual number down a bit for a more comfortable buffer between me and the overweight range, and also hopefully lose some fat %. I'm going to figure out a good ST plan that I can stick to this week (probably full body twice a week - Tue&Thu) and go from there.

So I'm looking for an average daily deficit of 250-500 calories and a weekly deficit of 1750-3500 -- this will help me know from day to day where I stand in reach of that goal and how much wiggle room I have to adjust based on hunger levels. I'm hoping that doing this for a while will help me to plan better for what I will eat the day I do particular activities without going too under/overboard.

I know several people mentioned being more hungry the day AFTER vigorous/intense exercise - sometimes that's the case for me as well. I'm not necessarily doing this because I can get an exact deficit each day that is equivalent to each other, but if that's what ends up feeling good to my body so be it. I may find I feel better creating a huge deficit one day and eating up some of it the next. :D haha. But at least I will know where I stand in a more specific way than I would otherwise.

I weighed myself this morning and was at my "Scary Weight" again -- 5lbs from the top of the healthy range. I'm guessing some of this is fluctuation due to period starting soon combined with a little lack of sleep last night (I did NOT get to bed like I said I would!), but I'm going to go with this number to start my tracking and adjust if it goes down.

Just so you know - Scary Weight is 190 for me, although lately I've been more around 185, and I think an ideal weight for me now, with more muscle, is more like 175. I think I'd feel good maintaining around there. Maybe 175-180. The more I think about it, my chest was too bony for me at 165 and if I added muscle to that bony frame, I'd weigh more. So.... yeah. I don't have a goal to be at 165 again. But I want to lose some fat that I have right now, and have a bigger buffer from scary weight. If 190 is a fluctuation and I fluctuate quickly down to 185, this could mean losing only like 5 harder to lose lbs.

I'm not changing any tickers yet because I just hate people coming to my page and being like -You'RE ALMOST THEREEEEE!!!!

No, I've been there, now I'm elsewhere, and whatever. I might take the ticker off my page altogether, but at the same time I remember I used to go look at people's SparkPages and get inspired by those who lost as much as I needed to. I will have to change my page to reflect what I've accomplished, which is essentially to have lost around 110+lbs (294+whatever I gained those holidays to 185) and maintained that loss minus minor fluctuations from there. I consider now for my 165-168 to be kind of a low fluctuation that didn't last. Ya know? Anyway.

More to the point of all this -- the deficit tracking -- this puts my sedentary daily burn estimate around 2000. I'm going to actually go with a 1.1 multiplying ratio vs. 1.2 , round it off, and go with 1900.

SO!

(Dailysedentaryburn+Exerciseburn)-Calori
cintake = Daily deficit

8/30:
(1900+1254) - 2152 = 1002

This is like, 4 days worth of 250 deficit or 2 days worth of 500 cal deficit. In any case -- a lot of deficit.

I'm guessing today's deficit will be small to none.

8/31:
(1900+405) = 2305 -- todays total burn.

My Spark Range is from 2180-2530 -- so if I ate to the maximum, I would take away some of my deficit, but I should probably at least eat to the minimum of the range that is in Sparks, bare minimum 2000 cal. I'm at 1421 for the day prior to dinner, so that means for dinner probably 760 calores minimum to get to the bottom of my spark range. If I eat just 2180 today's deficit will be:

2305-2180 = 125

With yesterday giving me some deficit in the bank - OH and I almost forgot, I'm doing strength training tonight so that will ad some more burn -- I can at least eat that much or more. I think I should have eaten still a little more this morning or at lunch maybe. I've planned a protein bar for post workout already and snacks, just those two meals are a little weak in calories for this plan.

EDITED TO ADD: I've set my ticker with a low of 185 and said I'm already there. I'll just change it as I go to avoid weird comments, but still leave it up as a monument to my success as well. Thanks for the suggestions guys!

  
  Member Comments About This Blog Post:

CATIATM 9/1/2010 12:54AM

    A woman with a plan - I love it!

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SEEHOLZ 8/31/2010 5:28PM

    I know what you mean about having been there, it being too low etc. I want to get back to 165. I'm only 5'9 though. I don't know, but anything lower is just too low for my body, as long as the 165 is mainly muscle.

I think your approach is totally reasonable- not crazy nor extreme, but doable and focused on fat loss, not muscle mass loss!

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SEPPIESUSAN 8/31/2010 4:04PM

    I'm so with you on the weight ticker...too bad they don't have options to put in your own labels for the ticker such as "acceptable weight range," "warning weight," "low weight I once hit but not sure I want to get that low again," etc... that'd be more helpful than just start and finish! In real life there never is just a start weight and a finish weight!

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WHATAGRL42 8/31/2010 2:54PM

    It always boils down to the math. I did a nine mile hike this weekend at a decent pace, burning 831 calories. With a BMR of 1400, I figure if I eat 1200 a day I create a 7 day food deficit of 1,400 calories. This, plus my 800 calorie burn for hiking equals 2200 calories. For one pound, I need to exercise off another 1300 calories this week. That's another 260 calories a day this week. I ran this morning, for 172, and will probably burn at least 150 in yoga tonight. But if it weren't for this site where I could track my food, and my trusty heart monitor, I'd have NO luck in losing a pound!

I like your precise plan. Reminds me to keep on TRACKING!
emoticon emoticon emoticon emoticon

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MSSUNBUG 8/31/2010 2:36PM

    Sounds like a solid plan. I'm all for slow, sustainable losses--I like the small(ish) deficits.

Might you just take the "goal" weight of 165 off of your ticker since it doesn't really reflect where you've been hanging and where you intend to hang? I agree that 165 would be boney-skinny on your tall, slender frame. Could you just change your ticker to reflect a lowest weight of, say, 180 and label yourself there now? I dunno. Just a thought. I agree the ticker is a good thing to have, but I also hear you on the frustration of "you're almost there!" Over the past year I've gotten a lot of "But don't beat yourself up!" on my blogs, and that always irks me. In my head I'm like, "You don't even KNOW. I'm totally good with me."

But I digress. :-) Just offering a suggestion of a different way to honor the ticker without having the hullabaloo that comes along with sitting just above that lowest "goal" weight.

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FLUTTER-BY)L( 8/31/2010 12:39PM

    Dana, I can see why you would want to take the ticker down. But, I really appreciated that it was there when I found you. You have been so motivational in showing me that it can be done. It gives credibility to any struggle you are having now. Not that it matters what others think but, it helps to know what the end of the journey might look like.

Thanks so much for sharing this journey with me. I think you are doing awesome. I love that you are willing to admit to bumps in the road.

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MBSHAZZER 8/31/2010 10:52AM

    Dana, you are tackling this in a very sensible manner! I've no doubt you will be successful! Slow and steady wins the race! I also think it' a good idea to not get too hung up on the daily deficit as long as your weekly deficit is on track.

GOOOOOOO DANA!

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New Tactic - DEFICIT TRACKING

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

    emoticon

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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!
emoticon

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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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