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Back to Basics!

Tuesday, October 19, 2010

Time to keep it strict and simple - marathon training leaves time for nothing else!

I am going to add ST at home or the gym minimum 2 x per week with compound movements in order to get a full body workout as efficiently as possible.

Day 1 - TODAY! AFTER WORK! THIS IS HAPPENING! I have dumbbells, I have a little KB, I have a heavy KB. (ok my BIL) I have my body. I can and WILL do this.

I am deficit tracking again. Otherwise I KNOW my eating will go out of control. It's too hard to eat on feel for me. Just not happening.

Yesterday I started my week in the hole by getting a Caloric Surplus of 425.

Granted - I burned over 3000 cal the day before and probably didn't eat enough, but I have to start somewhere and that somewhere will be with yesterday. No exercise + cake at a break at work + hamburger dinner = surplus for sure!

This morning I had a very modest burn of 377 for my morning run, so today will need to be light to get back on track a bit for the week so far. I have a good plan for my food at work and I will be able to achieve maybe a small deficit, maybe at least just even, but no surplus today. I figure I have plenty of time to knock away at the surplus of 425 with a longer run tomorrow and Thursday and a BIG FAT LR on Saturday.

Thanks for the compliments on my hair! :D

  
  Member Comments About This Blog Post:

SKYFYRE 10/20/2010 2:23AM

    Way to go! It is the best way for me to be sucessful! And yahoo! Marathon training! And, yahoo for being realistic about time!

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SEEHOLZ 10/19/2010 1:33PM

    I really find that compound moves are the best for time starved people who want and need to get their ST in! I also use them sometimes in my 45 min toning class... because of that reason.

I think I would weight 400 pounds if I didn't track, considering my track record for when I do... even when I go over "on purpose" as in a conscious choice, I still am doing better than if I wouldn't track... my mindless eating would be out of control.. or that's my thought pattern. Until I get to maintenance, I will not experiment there, for that reason.

Do what you know works for you!

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MBSHAZZER 10/19/2010 1:18PM

    Are you using your BIL as a kettlebell?! Or did I read that wrong???

A++ on the ST! It will definitely help you with weight loss and with staying strong at the end of the marathon!

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FLUTTER-BY)L( 10/19/2010 12:20PM

    Basics are always good. You can do this. Learn some more about yourself and see where it takes you.

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KEAKMAN 10/19/2010 10:57AM

    Simplicity is the best way to ensure success. You are a wise woman Dana!

Have you considered calorie deficit for the week rather than day-by-day? It's a bit more forgiving and probably more realistic. Just a thought.....

Happy training!

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So, how the weekend went...

Monday, October 18, 2010

On Saturday I ran the Liz Hurley Ribbon Run 5K - and I did great! :D Well, it's not a PR, but my expectations were not to run a PR. I know theoretically I have some speed in me, but I rarely use it these days other than a few short strides here and there, and not as fast as 5K pace runs at HM Goal Pace or something like that. So I was thinking I would probably at least to better than 35 min, stretch goal of 33.

Finished in 32:15! WOOT! Maybe official time 32:17, start was not chip timed - I was really close to the front but I'm guessing a couple seconds back. Felt great, recovery time of like... 10 seconds. HAHA :D No soreness to contend with later/next day or anything.

Then I went home, watched some football, and got a call from my friends from work about our hair dying plans... yes - I dyed my hair! Some parts are red now. :)



That took ages, much longer than I expected, I got home after 11PM. Ate cereal. Went to bed. HAHA. So tired! Then Sunday morning I realized I could not find my wallet. Panic. Get DH to drive me to work to look in my desk after looking every place I could think of at home. Come back home, start going through the closet and realize that although I would have sworn I checked my gym bag, I really didn't. So there it was! :P By the time I finally left to go run it was 9AM instead of my intended 5 or 6AM.

I planned on 17, but the first half was going so well I wanted to see more of the marathon course so I went to mile marker 9, and since I'm guessing I'm not starting at exactly the starting line, or because I can't really run the tangents during the day with traffic, the course measures longer than the mile markers, I ran to the next street as well so I'd have a reference for mapping it out. After I turned around it started really warming up and I realized I didn't have enough fluids. I was frantically looking for public fountains - decorative OR drinking. HAHA. I finally found a decorative fountain that I could easily reach and fill my bottles from about 1 mile from my car and that last mile was great! HAHA :D

Ended up with 18.8 miles. WOOT!

So that's it for now.

  
  Member Comments About This Blog Post:

TRACYZABELLE 10/20/2010 12:47AM

    Well don't you look festive!! Smile bigger next time!

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HEALTHY4CAROLYN 10/19/2010 3:29PM

    Dana - I LOVE your hair! OH and I read an article that had YOU in it about keeping 100 lbs. off!! It was great and Sparks got a mention too of course. WAY TO GO!!

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SEEHOLZ 10/19/2010 10:36AM

    Yeah, that hair-do would not fly at my work... looks good on you!
And super yeah an a fabulous running week-end... I know that must have felt awesome

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BUTTERFLYROSE1 10/19/2010 2:50AM

    Great on the running! But, I was wondering you drank form a public fountain? Is that safe? I guess I say that because the H2O used for public fountains in San Diego are recycled so, the H2O is not safe to drink only to use. emoticon emoticon

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ANEPANALIPTI 10/19/2010 2:20AM

    GORGEOUS - you AND the awesome run! :-D

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SWEATONCEADAY 10/19/2010 12:31AM

    i love the hair. did you have to strip it to get it that red! congrats again on 18 miles.

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KEAKMAN 10/18/2010 9:22PM

    WOOHOO!! (and you already know I love your hair!)

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DDOORN 10/18/2010 6:02PM

    Kudos on your run!

And DOUBLE kudos on making it to an article in Women's Day!

http://health.yahoo.net
/articles/weight-loss/real-weig
ht-loss-stories-i-kept-poundsR>
TRIPLE WOOT! :-)

Don

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ETTEZEUS 10/18/2010 5:58PM

    Wow! Great race, great run, great hair, great blog, just great!

Way to go on all of it Dana!

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KASHMIR 10/18/2010 5:28PM

    Love the hair, and WOOT on the 5k time!!!! You are going to rock your marathon!!!

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MBSHAZZER 10/18/2010 5:09PM

    Great job on extending your long run! And WTG on the 5k!

Love the hair! Love that you can wear it that way to work! AWESOME!!

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CONNORCOLINSMOM 10/18/2010 4:51PM

    Wow! Congratulations! Sounds like you had a very productive weekend. Keep up the hard work. I hope to be able to say I ran 5 miles one day, unlike your 18. Thanks for being an inspiration. emoticon

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Oh man, now what??

Friday, October 15, 2010

So my grand plan had been to wake up mega early tomorrow morning to get in my LR before the 5K.

Now I get an email saying that the group LR has been moved to Sunday....

So theoretically, I could run the 5K on fresh legs and run the LR on Sunday on just raced legs. This sounds like a much better arrangement to me! More rest for my legs before my Long Run, not having to show up sweaty and tired for the 5K, etc.etc.

So I think I'm gonna go for it. I am still thinking of showing up early for the group Long Run. I know the route we're taking this time and that will allow me to be done earlier so I can get to most of church on Sunday - basically starting as early as I was going to start on Saturday, only on Sunday instead. I was mentally preparing for the big day I had planned for myself tomorrow, but physically I do think this is the better choice. I've been taking Mondays off (from running) anyway, so I will have a rest day before I run again.

I'm not sure I'm going to revisit Body Pump on Monday. I think it's a great class, but I'm not sure it's right for me right now. On the one hand - I've been sucking at doing ST on my own so maybe I need to go to a class to actually get it DONE. On the other hand - that's one intense class! I feel like I have a hard time dialing it down when I'm in front of a group of people, too. I felt like I needed to prove myself on Monday. Like even though I'm new to this class, I'm not new to lifting. I know what I'm doing and I'm no wuss! But it's like that one Jillian Michaels video I had - if I had been doing a few sets w/ rest in between I'd be lifting much heavier but since it's a constant barrage of movement I needed lighter weights. So I went lighter than I wanted to for most things in Bodypump and still got crazy sore.

I'm just thinking that style of a workout is maybe not the best for my schedule. I think I need something more heavy and quick? Than an hour of lifting little weights nonstop? I dunno. What I do know is that I at the least need to do something and so far knowing that much hasn't made anything happen and going to class did. I think I need to make a more specific plan if I AM going to do this outside of a class. Down to what exercises I'm going to do and not just a muscle group.

So I will be thinking on this today, and I'm giving myself a due date of Monday to have something specific planned for next week's strength training.

Last night's run was great! :) It was still pretty slow in the realm of running, just under 13 minute mile pace overall - first half was average more like 14 min mile, but I did keep my HR low between 140-155 that whole time (after 5 min walking warmup). I did a 2.62 mile out and back for a total of 5.24 miles - so on the way back I did some fartleking - I listened to music on this run for the first time in ages and ran to MIA on the way out and Ted Leo on the way back. Ted Leo makes me wanna book it, so I started running how I felt on the first song fasterand slower, then the next song or two focused on returning my heart rate to easy run effort (under 155 bpm) and once I got there I rewarded myself by getting to run faster again when the music so moved me. :) So I'm sure there was some very slow running on the way back when I was trying to actually lower my HR, but there was also some nice open striding. I made a strong sprint to the finish, felt like I was approaching freaking terminal velocity. HAHAHAHA :D

I was still kind of sore starting out, still a little sore during and after, but it felt great to know I could still move better last night than I had been and still tell my body to do what I wanted it to do really. I focused during the entire run on enjoying it and appreciating my body's movement, and even during the slowest parts I felt happy and confident. I thought to myself - you know, it's a really good talent to be able to run this slow. Think about it- I'm conserving so much effort and still maintaining a running movement - this is how I'm able to go out and run so long. I thought about form and about how EASY things were feeling. I told myself that the other runners I saw were all training for 5K's and I'm training for a marathon. They can run as fast as they want but my mojo is a slow mojo. Sure that is probably not true about all those other runners, but it was a nice psychological trick for me to appreciate and feel confident about my slow pace in spite of the others running by.

Well! That's about it for today!

  
  Member Comments About This Blog Post:

MDTWEETY 10/18/2010 4:20PM

    I love, love, love Body Pump!! But...I have not gone in a veeeery long time. IDK what happened, but after I had the baby I pretty much completely stopped strength training. NOT good. And Body Pump is pretty much the only thing that gets me to do ST. I can't stand those gym machines. Right now the class, at my gym, is not too convenient for me but doable. I always start out the week with good intentions but somehow still never make it to the class. Thanks for the reminder that ST is important, too. :)

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SKYFYRE 10/16/2010 7:21AM

    Good Girl!! This last paragraph is so true, but so hard at times. I have a really hard time being passed by other cyclists, I know that is silly, but its true, I like this outlook! I can go forever if I am smart about my energy expenditure. Soo true!

I hope both your run days this weekend are terrific!

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CATIATM 10/16/2010 2:15AM

    Planning long runs is nightmare for me. I'm so slow that they take for-ev-er, and work is always throwing wrneches in my plans.

I think you're doing great and and over here, cheering you on!! emoticon

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MARLIE13 10/15/2010 9:41PM

    Oooh ooh! Do a little research into ChaLean Extreme. Even if you didnít use her DVDs the philosophy behind her workouts is awesome. Lifting heavier weights with fewer reps. You donít bulk up because you donít have the testosterone levels to do so, BUT you do build muscle quicker which turns you into a fat burning machine faster. Like, you would do three exercises per body part, combos too, with one set and lifting heavy enough that you fail by the 12th rep. The push phase you lift even heavier and aim to fail between 6-8 reps. Talk about getting results when you are only lifting for 30-40 minutes three times a week.

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MBSHAZZER 10/15/2010 12:32PM

    Trying to plan long runs drives me CRAZY!! Because they take so long and then you have be super vigilant about cooling down, stretching re-fueling, etc. But your plan sounds good!

FWIW, I am finding I have less, well, strength for strength training now that marathon training has ramped up. You may want to dial it back a little till your races are over. I'm down to mostly 2 days (30 minutes each) instead of 3 or 4 over the summer.

Enjoy the 5k!!!

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LUV4CHOCOLATE 10/15/2010 12:12PM

    I had the same dilema this week w/ the LSD & 5K. I opted to run my LSD yesterday (but it was only an 8 miler) and I had too much going on Sunday. I hope it all works out for you!!!

I would also suggest dropping the Bodypump class until after the marathon ... just my opinion.

Happy running!

emoticon

Comment edited on: 10/15/2010 12:18:02 PM

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KEAKMAN 10/15/2010 11:06AM

    I like the 5K on Saturday and LSD on Sunday much better, too. And can you try making Monday a complete rest day? No running, no ST, maybe just some yoga? I bet your body will love you for it. As for what ST to do, weights, reps, etc.....I would say see what Runners World's web site suggests....they usually have good info.

I can so see you trying to out-do everyone in class! Maybe that class isn't the best for you while you are training for your marathon....

I like your way of looking at other runners. We never know who is training for what, who is coming back from what injury, who is going to seriously regret that tomorrow! I tend to ignore what they are doing with "they've probably been running for YEARS compared to me" and then sneak peeks to see if I can learn from them!

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SEEHOLZ 10/15/2010 10:20AM

    If Bodypump keeps you too sore while you are ramping up the miles, maybe do it after the marathon, you know, till you get used to it? Just a thought here.

I think the LR on Sunday is a great plan-- much less stressful and you'll be able to enjoy that 5K a lot more!

Have a fun week-end!

Btw, you might benefit from compound weights.. something where you do squats and front rows, plies and shoulder rows or lunges and bicepts? I have plenty more ideas... If you want a routine, let me know what you are looking for and I can get you some suggestions...

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Still moving along!

Thursday, October 14, 2010

I opted for an easy run this evening to allow for some additional sleep last night and more recovery time for my legs and I woke up feeling a little better already after the bonus 1.75 hours of sleep this afforded me. HUZZAH!

I remembered wearing tights to work almost every day of the week after my half marathon and decided I'd wear tights today. People wear compression things for recovery so maybe even though these don't provide as much squeeze as compression tights, they're still squeezing me and maybe it will help? It feels good anyway. HAHAHA :D

Gonna change at work, drop my shoes off at the post office, and hit an easy 4-5 at the park. I brought my headlamp in case the sun goes down earlier than I expect again. :P haha.

I ate over my Spark Calorie range yesterday by about 200 cals - and it was not all quality calories, there was some chocolate and gingersnaps in there that would have left me within range had I not indulged. On the other hand, I had a 1000+ calorie burn yesterday, and my RMR number is like 1900 calories, so I was actually at least 150 below that number. So it all kind of needs some perspective I guess. Could it have been better? YES. Will that do me in? Not unless I overeat on other days where I am not burning calories or burning less calories. So far this week I've had 1100 cal burn day on Monday, I think around 500 Tuesday, and then over 1000 again Wednesday, and will be running again this evevning.

Not a lot more to say!

  
  Member Comments About This Blog Post:

MARLIE13 10/15/2010 9:43PM

    Tights good. Gingersnaps? Boo. Lol! We have lemon bars here today. Mmmmm nom!

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RUNSWITHDEER 10/15/2010 9:06AM

    Run hard, run fast, kick those 200 calories in the ##*&!!

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emoticon emoticon

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SKYFYRE 10/15/2010 7:51AM

    Woohoo on the calories burned this week, you are really knocking them out!
1.75 extra hours, holy Moses! I love extra sleep, glad you got to endulge in some!
Glad to see you blogging more! I missed your little blogs here!

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DDOORN 10/15/2010 7:19AM

    Kudos for the bonus sleep...going to try my best to make up for my short-changed sleep this weekend even though I know you can't really do that...oof!

Don

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KASHMIR 10/14/2010 6:18PM

    You know...sometimes we do just have to indulge!

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SWEATONCEADAY 10/14/2010 5:18PM

    your returning your shoes? shoes. they drive me nuts. ok runners do not all shoes.

i need to get some compression tights. real ones. thinking maybe the ones designed for your hips for stability?

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SEEHOLZ 10/14/2010 2:54PM

    You know how many times I felt that same way regarding calories? Especially the whole RMR vs should have done better vs not a big deal... hahahaha...

I see you are sending your shoes back- I'll have to check out that website if these shoes workout for me!

Enjoy your run.... oh and I also allowed for extra sleep this morning... we were sleep twins:-)

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MSSUNBUG 10/14/2010 1:26PM

    I'm glad you shared this. This reminded me that every day does not need to have a deficit in order to still be working towards a weight loss goal (I know you aren't intending to lose a lot--nor am I at this point).

Have a great run and a great day.

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MBSHAZZER 10/14/2010 12:32PM

    It's good to be aware, but 200 calories is not a huge deal. Also, if you find yourself consistently going over, maybe it's a sign that you're too low. That's the great thing about logging!

Enjoy your run tonight!

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KEAKMAN 10/14/2010 12:16PM

    Sounds like you are already experiencing some of the pre-marathon jitters that we all endure. Remember to breathe and just keep working your plan.....200 calories over is not the end of the world!

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Still sore, and the scale is nutso!

Wednesday, October 13, 2010

I know weight fluctuates, but COME ON people! HAHAHA. Yesterday I had a new low and today it was up to scary weight. What is up with that? Granted the difference between those two numbers is only 3.5lbs, so that is clearly within the realm of fluctuation, and I guess bacon+chips+salsa = lots of sodium, even though I ate within calories and everything last night so... yeah.

I'm not stressing it because I know how this thing works. :D HAHAA It's still weird to have such a dramatic difference from one day to another. The good thing is my knowledge that has armed me to understand this information - I know I did not create a calorie surplus = 3.5lbs last night. In fact, perhaps a deficit. I haven't crunched the numbers, but it'll be close to even. Definitely not close to 12,250 calories over. :D So I will drink my water and get some sleep tonight and call it good because I know I'm still tracking and exercising and doing well.

AND I know I'm sore, and I didn't weigh until after eating and doing my run this morning... so there's that, too. :P

I was planning on 7+ this morning, but ended up at 6+ due to me being slow and getting out a bit later than planned. I wanted to start running by 5AM, but actually got there at closer to 5:15 - considering my average pace this morning was over 15min miles - that's my extra mile! HAHAHA It was SO SLOW. Although I was getting faster and stronger as the miles went by, honestly I felt best right before I stopped running. Then I stopped and my legs turned to sore stilty w/ jello knees again. haha. Meaning walk stiltlike but if something requires a bent leg my muscles give in like nobody's business. Tonight I plan on doing some core work at home, and then tomorrow will be a shorter run than today but longer than 3. so 4-5 miles tomorrow. Then some upper body ST somehow tomorrow. Lower body if I feel I can do that without endangering my ability to run on Saturday. :)

I really liked running a couple of super easy miles in the afternoon on Sunday - I think I'm going to continue a recovery run on Sunday as my schedule. I think having Monday and Friday off really works for me so if I'm going to add another day, it's got to be running both days on the weekend instead of just one. I think that will be pretty manageable.

  
  Member Comments About This Blog Post:

SWEATONCEADAY 10/14/2010 5:15PM

    can you imagine how much you would have to actually eat to put in 12000+ calories. that would be just gross. i know you and i know you didn't do that so take care of those aches and i am sure the lbs will drop.

you are doing so well with your runs.

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BUTTERFLYROSE1 10/14/2010 2:36AM

    Your posts are great I'm interested in running my self I have to first jog a mile (without stopping) ; / I plan to wake up at 700 am and start. I will soon see how much i can and cannot do, there is no try.

Comment edited on: 10/14/2010 2:38:07 AM

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WAVEDANCER7 10/13/2010 10:22PM

    Dont forget emoticon adds weight too. And lactic acid build. But but duh, you know this. I liked Amee's story of the kitty litter. HAHA! She would. My scale hasn't been my friend lately either. but i'm liking the way i look in the mirror more and more. So that's the most important thing. So just do some urban striptease videos in your mirror and you'll be good to go!! ;) emoticon

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MARLIE13 10/13/2010 10:05PM

   
I once lost ten pounds in one day and then I discovered that there was a small piece of kitty litter under the foot of my scale. Removed the debris and was back up to the right weight. Bummer! loL! It's funny, the things we know about the scale but it still can be an irritating thing. Isn't that weird about just starting to settle in and feel great about a run and then it's time to stop? lol! I can hardly wait for your marathon. It's getting so close!

PS I think you coined the term side-butts? Mine hurt like CRAZY! And when I was trying to think of what to call them, your term came to mind. roflol!

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SKYFYRE 10/13/2010 8:14PM

    you know whats up here! I really love walking like a stick man once in a while too! hahaha!

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ANEPANALIPTI 10/13/2010 2:43PM

    High five girl :) And no way you gained that. :D

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TAMTAM64 10/13/2010 2:14PM

    yep... that's a scary gain but I concur with Kate & Sharon. Sore muscles plus extra sodium = temporary fluid gain. :) It's good to know that you KNOW this!!! lol

Enjoy that recovery run day.

Tammy

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MBSHAZZER 10/13/2010 2:05PM

    I was kind of laughing that the difference between a new low and a scary high is 3.5 pounds! HA!! but yes, I agree with Kate... sore muscles and sodium will do that. Don't worry (doesn't sound like you are) - just water and sleep and you'll be fine.

I am debating the 2 rest days a week as well, now that marathon training has started. Right now, I am on the no side of the debate, but will reconsider if need be.



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KEAKMAN 10/13/2010 1:17PM

    Sodium AND sore muscles will lead to a temporary weight gain....you know you are fine.....just drink your water and relax!

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4A-HEALTHY-BMI 10/13/2010 12:56PM

    I sometimes fluctuate up to 5 lbs +/- in 24 hours. Sodium is almost always involved. LOL

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SEEHOLZ 10/13/2010 12:50PM

    I have the same exact scale issues... all the time. Hence why I weight once per month now or so... it's just more sane that way and I trust that number a lot more, you know?
Considering I can't run right now, I am living vicariously through you ( hahaha) even on those snail pace runs that I totally remember having when my legs felt like jello... at least I have real memories to relate to-LOL.
Make it work for you or work it out to make it work??? Something like that anyways.
Monday is my easy day for sure-- I call it my day to easy into the week-LOL!

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FLUTTER-BY)L( 10/13/2010 12:24PM

    Sounds like you are doing great. Keep on but don't push too hard with the sore muscle.

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