Tuesday, September 14, 2010
The gym last night was FANTASTIC - I am glad to bank some calorie burn for the week since from here on out it is TOTAL TAPERVILLE.
Plan: Tonight - run tuneup workout A featured in the latest Runners World - 2 mile tempo run.
Not sure how much warmup/cooldown I'll do, I guess I'll just see how I feel. Playing w/ the idea of running 2 miles easy and 2 miles tempo BACK, then just walking around to cooldown. Simple upper body and core ST -- probably will bring out the freestyle trainer at the park after the run I'm thinking...
Wed: REST - maybe some recreational hula hooping. :)
Thu: Tuneup workout B - 2x800 at 10K pace - same w/ the wu/cd and between interval, unsure how I'm gonna do it yet but I'm guessing around 2-3 miles for that day - simple upper body and core ST at home.
Sat: REST and travel
Sun: RACE! :)
Our teacher introduced the upper body hula hooping today. Once or twice I actually got it to start to go up my body, but mostly I just beat my arms up. I have a bruise that I don't think is visible yet on my left elbow but HUURRRTS. haha. She had us first practice getting one arm in and hooping with that -- right arm - piece of cake. In for a few loops, out, repeat, etc. Left arm, slightly more awkward but ok. Then both arms. Sometimes I kept it going, sometimes it fell down. Then the idea is to start kinda bumping w/ your elbow, kind of a winging motion cause you keep your hand attached at your side - and not a BIG motion, just a small movement, and it makes the hoop kinda go up to your chest.
Well... I don't think I was moving my arm right. I felt totally spastic. But I did do it a couple times although I was so excited I didn't try to keep it going upperbody - so something to practice at home.
She also introduced how to grab the hoop at your waist to bring it overhead - SO can't do that yet either. You have to kinda pivot your hand sometime while bringing it overhead because your fingers are pointing down at first and overhead they've gotta point up -- didn't do that ever during class, gotta practice.
SO GLAD I got my own hoop! Trying to master this stuff in one class a week would just be frustrating. But I felt so much more confident in class last night with all the practicing I've been doing -- I felt really comfortable with most everything that she's showed us previously, so that was cool. I even practiced walking backwards and didn't fail at that. HAHA :D
Zumba was before that and it kicked my BUTT. The favorite teacher of before is BACK and she was ready to really work us OUT. It was AWESOME! Also some jump squats and squats and whatnot in there so my lower body got a little extra.
SO! Then I went grocery shopping and by the time I got home I was feeling so tired I just wanted to eat and shower and go to bed. So I did. But then I couldn't sleep. WHAT? haha. So hence the running tonight vs this morning. Plus I just need some equalizing time after the intense 2+ hr workout last night.
(1900+1366) - 1867 = 1399
So if 1750 deficit is my max goal, then I'm most of the way there. But in the coming week, I am sure I will have some negative deficit days - meaning taking away from that number.
AND CLOVERR1 is doing Rocket City Marathon!! :D I will have a buddy in the race with me - even though I'm sure she will leave me in the dust at some point, it will be nice. :)
Monday, September 13, 2010
So I just finished up my tracking for the weekend. :)
Saturday was NOT that strong, but I did take a splurge meal and then not really eat much else for the day. I tried to track it and ended up almost exactly at my Daily non-exercise burn number, so I'm calling that day a net nothing. (1900-1927) Just entered in Sunday's final numbers and here're the results:
(1900+1846) - 2514 = 1232
So let's say we take out that 32 just to counterbalance the little over on Saturday and to make math easier. We've got 1200 deficit to add to my weekly numbers:
Weekly Deficit - 3167, Daily Average - 452.4286
So nearly 1lb! :D And that's not counting any burn from Hula Hooping Monday. I weighed this morning and I'm down another 1.5lbs from the last time I checked (1lb down) so a total of 2.5lbs down since I started deficit tracking.
I weighed yesterday and saw the same number as today as well, been weighing more frequently, and so I know I'm not fluctuating too much lately either -- feels good!
I think this week will be a bit of a challenge since I'm cutting my miles back a bit for a little taper before my half and I'll be specifically trying to rest up Friday and Saturday AND I don't want to eat too little because I do want to make sure I'm fueling my body enough for the race. So I think I'm not going to focus on a large (for me large being 3500 cal/1lb) deficit this week - more so just trying to stay between no gain to 1/2lb(1750cal) deficit.
Just checked the weather for the first time (of many I'm sure) for Sunday and so far it's looking pretty good -- Highs in the low 90's, Lows in the low 60's. Those are temperatures I'm very comfortable with I think. Would I like it to be a little cooler than that? Sure. But there is 0% chance of precipitation which is nice... the race starts at 7, which is actually similar to when I usually have been running my LR's lately.
I made a little pace band for myself yesterday - gotta go get a sweatband to attach it to - and it shows splits for 2:25 and 2:29:59, so hopefully I can come in at least lower than the second numbers to reach my goal. I'm also thinking that unless I'm just feeling AMAZING that I won't want to start out too much faster than a 2:25 pace and risk blowing up since I have a goal to reach, ya know?
Anyway, I'm feeling the beginings of taper/race madness. I have a pain in the ball of my right foot that is sometimes not there at all and sometimes there. I'm not quite sure if I think it's imaginary or not, but I'm pretty sure it's inconsequential to how my race will go. hahaha. So I've got phantom pains, I'm checking the weather, I'm making pace bands... what else? Oh I want to shop for running gear like MAD CRAZY. hahaha.
I'm wearing a shirt today that I haven't worn in ages because I just decided one day that it was too small for me to feel comfortable in. Now that I'm wearing it today I'm not sure if that was ever really true, because I don't think my body has changed much recently, but I'm wearing it and feeling good about it. I'm not sure if this is a mental victory or a physical one, but I'm guessing it's mental and I'm really happy about it either way. :)
I put on my skinny jeans again Saturday and I was talking about them like, let me go check how they look in the bathroom and I might change them, and my DH was like, don't, they look great - so of course I still go look, but I see that he's right and yay. :) haha. I think making myself more in tune with my eating through the tracking and whatnot has given me more confidence somehow? Maybe I'll always feel a little lost and unsure if I'm not tracking. Maybe someday I'll grow out of that. Either way, I'm happy with how I feel lately. I don't feel obsessive or neurotic about things at all. Just aware - in a good way. Like on Saturday I ate out for lunch - I got chicken kabobs. They were great - just meat and some onions and a couple pepers. Coleslaw - a little bitty cup, about 1/2 cup full. It came with 2 piece of garlic toast, and I knew I didn't really want to eat both of them so I offerred one to my BIL and he and my DH split it. :) I ate some fries that my DH got. We went and picked up cupcakes, but I didn't eat mine until later because I was full. And I didn't really eat much the rest of the day - we ate at like .... 3:30-4? And I've been going to bed at 9-10 lately, so I just listened to my body and just ate the cupcake when I felt hungry again and then I was pretty much done for the day. I went to bed when I was tired. It was great! :D Sunday I ate a lot more -- ate before running, protein smoothie when I got back, etc. But it felt right because I burned a lot of calories that morning and my body was asking for fuel. When I come back later to crunch the numbers, everything aligned.
I think I'm listening to my body better, and just using the numbers as kind of a backup to ensure I'm really responding the best way to my body's needs and it feels really good. Which - no my body didn't need a cupcake, but it wasn't horrible for me and it was a TOP QUALITY CUPCAKE - I mean AMAZING - so worth the lack nutritional value for a one off treat.
So far today my calories are looking a little low, I will probably be eating more tomorrow to balance things out since I'll be busy tonight at the gym, then groceries, then home shower eat bed. :) Not a lot of time to get in extra cal and I bet I won't be feeling it when I do finally get home - I'll probably just want to eat something fast and easy.
Saturday, September 11, 2010
9/10: (1900+672) - 2084 = 488
Weekly Deficit: 1967, Daily Average = 393.4
Word. Gotta stay strong today - Saturday - and make these deficits count for something. :)
Friday, September 10, 2010
Not much to say. I'm ready for next week's taper! RACING a week from SUNDAY! :D WOOHOO!
(1900+915) - 1902 = 913
Weekly Deficit: 1479, Daily Average - 369.75
This morning ran 2.85 miles, burned 430 calories, didn't hit the gym for ST last night but I have my gym bag with me today and plan on hitting it after work to start the weekend off RIGHT. :) So far today's food is looking good. Tomorrow will be a test for me, I think. Not sure what we're doing yet -- Artists' Market to buy Fred Bread and eat at the Happy Tummy? Go to a friend's mega awesome party with a water slide? Both? Neither? and somewhere in there will definitely be football watching!
Thursday, September 09, 2010
Speed work kills my muscles and forces them to return stronger. :) HAHAHA. Seriously, I was sore already this morning, I guess my glutes just weren't happy about doing bulgarian split squats and deadlifts Tuesday -- but I made them run me all over the greenway anyway.
Today's training schedule called for 4 mile repeats. BLURGH!!!! Those are so intimidating to me -- It's one thing to settle into a faster tempo for miles at a time, but to run even faster than that one mile at a time... I dunno why, it's daunting for some reason. Because since I'm running one at a time, it should be faster than my tempo run pace, which is faster than my HMP goal pace by a bit. AKA - I gotta book it for a mile. I can't just SPRINT because hello, I'll crash and burn before I finish. It's this balanced effort, trying to find the right speed that gives it all right at a mile point, then recover a bit and do it again.
It was dark when I started and my watch has no light, my estimate is that my first mile was at 10 min or possibly slightly under. 2nd mile estimate is near 11. 3rd and 4th I ran a .9 mile section of the trail because I was sick of the other side of the greenway. HAHA. those extrapolate to about a 10:30 min mile pace. So I feel pretty good about that. 4th was actually a bit faster than the 3rd. Granted -- 3rd was OUT on that section and 4th was BACK so it might be slightly easier on the way back? I dunno. All I know is that I was SPENT by the end of today's run.
(1900+475)-1876 = 499
Weekly Deficit: 67+499 = 566, Daily Average = 188.667
So not quite the pace my deficit was building last week - drastically influenced by Monday being a calorie eating fest instead of my usual calorie BURN fest (w/ Zumba and Hoop class), but I'm still in the negative some and that makes me feel good.
Today so far:
(1900+915) - 1571 = 1244
So probably a small deficit again today. See -- if I had been eating up to my min or my max calorie range on some of the days this week that I went under, I'd be definitely in a deficit hole (which means GAINING). With a fluctuating burn each week, this is so much easier to see where I really stand with things. Tomorrow is only scheduled a 3 mile easy run, so tomorrow's burn will not be large. Saturday is an "OFF" day -- so not sure if I'll do anything or not, maybe hit up yoga again finally for the first time in ages. And then Sunday is 11miler.
OK I'm tired. Got enough sleep last night, though! :) I've been doing good at making sure I get to bed early. I think I'm finally finding a good groove with my schedule!
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