Tuesday, December 21, 2010
Yep, that's right - to make my goal more imagineable, tangible, reachable seeming, I just figured out how many days until the goal day I put on the calendar. 77 days is NOT a massively long time. I might re-evaluate my plan between now and then, but right now I feel good about it! :)
In any case, yesterday was my first day of the new lowered range - 1200-1550
I was over by 39 calories. NOT TOO SHABBY!!! I counted a truffle I sampled at the grocery store as well, so that should be fairly accurate, as accurate as calorie counting gets anyway. :)
So far today I have about 660 calories left to my max for dinner - so I need to go to the Macaroni Grill website and figure out what I'm eating at this Big Band dinner out!
I also picked up some "cookies" at the store last night - I dunno if anyone else has had Shasha brand Ginger Snaps?
Those are the SPELT version vs. the original, I think I've only ever had their Spelt cookies so far - these and the LEMON Snaps. BOTH of which are AMAZING.
Check the ingredient list for the Spelt Ginger Snaps:
Ingredients: Organic Spelt Flour, Organic Evaporated Cane Juice, Filtered Water, In-House Organic Expeller-Pressed Sunflower Oil, Organic Malt Extract, Organic Palm Fruit Oil, Organic Honey, Organic Spices, Organic Molasses, Organic Ginger, Non-GMO Sunflower Lecithin, Sea Salt, Non Aluminium Baking Powder, Baking Soda (Sodium Bicarbonate)
It's not the shortest list ever, but of course they have to put ORGANIC in front of everything. And "In-House Organic Expeller Pressed" for example. And yes, Evaporated Cane Juice is SUGAR, but it's still less processed.
And 15 cookies = 130 calories for the ginger snaps.
Last night I bought for the first time the COCOA SNAPS - 15 cookies = 140 calories. They are like little heartshaped crackers that are about 1/16th of an inch thick maybe? I thought when I first bought them they might taste bad, or not be sweet, or whatever... NO! The flavoring of the ginger and lemon snaps are SO DELICIOUS! So I have high hopes for the Cocoa Snaps.
It's TOM this week and I knew I needed something nice and lo-cal as a treat or else it would be very difficult to stick to my plan. There is lots of Christmas Candy in the house (which is not MY house or else I would not have it... and I'm staying rent free... so it's not really my choice and there's no way I would ever complain about something so stupid to my gracious host and hostess (in-laws) when my WILL POWER should suffice!). SO! I needed a good substitute and I think these will work! :)
I also went to the gym this morning - last night didn't happen.
I went to the gym with my hoop all ready for hoop class only to find a bunch of cycling class people lined up outside the room and discover the schedule was wrong, so I could wait an hour (I didn't have proper shoes to venture on the weight training/cardio equipment) or I could just scrap it. So I did. I had grocery shopping to do, and another gym to check out.
Mine is too expensive. :( Right now I'm in on the cheap because my BIL has a membership, and mine is just additional, so it's cheaper. Well he can't afford it anymore and I can't afford to upgrade to a primary membership. So I checked out one of those bare bones places w/ cardio and weights stuff, $15 a month, no contract - I suspect I'll probably be joining there, and if my DH gets a job here there's a good chance I'll go back to my current gym because I love it. The cheapo gym doesn't even have rowing machines. :( But they DO have a pretty goood sized and good variety of weight training equipment, and two ok sized cardio areas with the usual - all Precor LifeFitness brand equipment, so no ArcTrainer either, but it'll do.
DH bought me some Kinesio Tape yesterday to try on my Achilles Tendon so I've got that going on today. We will see if that can help me recover faster!!!!!!!
POWER BOOT CAMP IN THE MORNING!!!!!!!!!!!!!!!!
Monday, December 20, 2010
So ever since mid 2009 I've been carrying around some extra weight.
I have remained at a similar weight since then, still within the healthy weight range for my height, and I still am today, but I am not comfortable at this weight.
I question my motives in losing some more lbs sometimes when I see pictures of me that look really cute, for example - but then there are those MUFFIN TOP CHALLENGE pictures... oohhhh my.
I am NOT marathon training right now. In fact, I am not running at ALL right now. I need to nurse my left achilles back into health - I'm convinced now that I'm dealing with some form of tendonitis, even if it's not the same as what is typically manifested with a lot of runners, there's somethin goin on down there! hahaha.
I have scoped out a cool class at the gym that I think will help me out - I was supposed to go for the first time this morning but I was way too tired after a late night type of weekend - it's called "Power Boot Camp". It says it's "specifically designed for athletes and upper levels of fitness." That you need not know how to swim, but to "be committed to an intense workout". OH YEAH. And this is - IN THE POOL, by the way. I am hoping this will give me a good workout, it's a 45min class, 6am (so not TOO early, I was just a weenie this morning) so good timing for me to be able to get ready at the gym and head to work, and hopefully it will not tax my achilles too much since it's a pool workout.
I will be trying it on WEDNESDAY! 6AM! And reporting back!
My backup plan for tonight is to go to Hoop Class - it's starting earlier now, at 5:30 vs 6:30 which means I can get straight to it after work. I am giving myself permission (and instruction!) to leave the class if it feels it is taxing my achilles. I will not be doing too much of the extra movements if it is bothering me. But I was dancing at my company Christmas Party on Saturday night, so I think I can handle some hula hooping. If I keep it super basic, my feet never even need to leave the floor.
If it's not working out, I will head upstairs and on a bike. I did a bit of rowing the other day and it didn't seem to agree with me. I may try again tonight barefooted (well with socks) if hoop class doesn't work out.
I have re-calculated my calories for a serious drop of 2lbs a week. I am not burning mega calories right now, I can handle a bigger deficit. (I did also readjust calories burned - it was at around 5000 I think? now I'm aiming for 2000 and will adjust if needed).
I'm thinking Power Boot Camp MWF - there's also "boot camp" on Tuesday and Thursday evening - Tuesday night is a meal out with the Big Band so no can do, but I might try Thursday night depending on how Wednesday goes - the instructor is the same so I can ask her about the difference between Power Boot Camp and Boot Camp and whatnot. hahaha. ORrrrrrrrrr since I'm off work Thursday, I might just go to the gym middle of the day.
There's "Gentle Yoga" on Thursday morning, with my favorite yoga teacher.
I went to her class on Saturday, after warming up my muscles a bit on the rowing machine and recumbant bike.
I'm not going anywhere for Christmas - I will be in control of every food option presented to me and make smart healthy choices. :) No excuses! Everything will be tracked!
It is going to take some serious adjustment to get used to my new calorie ranges again, but I did 1200-1550 as my ranges before and I can do it again. I need to remember how I used to eat then to make the most of my available calories.
Today was oatmeal and banana for breakfast, Snack orange and string cheese, lunch salad w/ chicken and avocado - hummus + baby carrots as well, snack - pear, string cheese and almonds.
For dinner I have a max left of 405! WOAH! IT's SOOOOOO DIFFERENT. But I need it to be. I need a big change to help me to be more strict with myself again. 405 is definitely do-able for dinner. I will need to eat even lighter tomorrow in order to prepare for dinner out - we are going to Macaroni Grill, which means I have access to nutritional information - YAY! - and can plan ahead in a very detailed way. WOOT. :)
I took a week post marathon to kind of partially reclaim clean eating and get in a different mindset, without the calorie counting, etc. - so there was a bit of a transition - but last weekend was also my company Christmas Party and a meal out for my 7th Wedding Anniversary (WHICH IS TODAY!) :) so there was some celebratory eating of sorts. I actually didn't do too bad at the Christmas Party. A bit more dessert than I should have had, but the food was good - steak, veggies - and I just drank water. And I danced. :) So there's that. Dinner for Anniversary was vietnamese - I had a big fat bowl of PHO! SO GOOD. beef brisket, tendon, tripe, noodles, best broth in the world - and the fresh veggies on the side, bean sprouts, basil, cilantro, fresh peppers, limes for squeezing.... hehe. :)
Anyway - enough food talk. I feel really ready to work against the muffin top, reclaim the skinniest of my skinny jeans, and get to feeling more comfortable in my skin again.
Friday, December 17, 2010
I had to hold myself back from the competitiveness - I went to a spin class and in classes I tend to push ALL OUT. Well, I pushed, within reason. I don't want to aggravate whatever's going on w/ my achilles, so I had to be mindful of that the whole time, and also that it's my first spin class since a long time ago in Tuscaloosa, and that it's my first workout post marathon. Still burned about 650 calories in an hour so I will definitely take that - HR average 140 max 178.
I haven't started tracking my calories again, but I'm loosely following a meal plan from the latest oxygen. Maybe I will follow it TIGHTLY soon, but there have been a lot of social meal things happening lately - my DH's birthday, work lunch, secret santa lunch, Work Christmas Dinner coming up on Saturday, our anniversary soon...
BUT! I've been eating well at these events! The downfall has been some random bonus sweets from time to time. Last night I had a mini chocolate binge after a very sensible dinner.
In other words, food is getting better but I'm not 100% on track yet, and I need to be, because my calorie burning is not up to standard yet! But I'm heading to the gym tomorrow for sure. Gonna pick up a Pool Schedule so I can get some cross training done in there as well. Planning on at least hitting the rowing machine and a stationary bike or something upstairs, doing some stretching. I'm gonna see how high on my heel my converse go, because my running shoes press on the sore part of my achilles. :P
Tuesday, December 14, 2010
My sister was my awesome cheerleader AND photographer during the marathon! :) Here's the day in pictures:
Inside the nice warm Holiday Inn at the start - I got to use a REAL bathroom, and then pin on my number in comfort.
Here we are just walking past the start to get lined up according to estimated finish time - no official corrals, but they had signs being held so it was easy to identify with the right crowd.
I kinda bounced around, semi stretched...
Then my sweet hubby came over and started giving me a shoulder massage - best starting line wait EVER!
AND WE'RE OFF! Walking at first...
That dude closest - w/ the blue hat and red shirt - we met the night before at the pasta dinner and this was his first. He finished ahead of me (like most people in this race hahahaha), succeeding in his number one goal - NOT TO GET SWEPT OFF THE COURSE. :) Also the very colorful lady w/ the pink hat, purple hair, blue shirt, etc. - that's CLOVERR1 of course!
You should be able to see me - white top black knee tights - across the pond in the park where the race started. I'm just trying to stay calm and slow down - not head out too fast, ya know! :)
A bit after mile 5 here I am coming up on the best cheerleaders EVER! I was feeling SO GOOD around here :)
Here they are - sister and hubby!
(Hubby and I say You're the Biscuits to each other - it started as a misheard "You're the BESTEST!")
After this is where the soul sucking sections of the race happened. HAHAHA. And I come crumbling into the cheerleader station again, a bit after mile marker 23, I give DH I big hug - I was gesturing and they thought I was saying I was cold and sister was going to offer me her fleece, I was like, NO! I NEED A HUG!!!!!!!!!!!!!!!!!!!! They encouraged me and I headed off to finish this thing. I could hear them calling after me here:
Then they headed to the finish line and my sister got some pictures of me coming into the finish! Trying to smile through the pain:
OH and if you can see a couple in red shirts back on the road behind me, those are the sweepers running a 6 hour pace - there were finish times beyond 6 hours so they didn't TOTALLY shut down after that, but officially they said the clock was going to stay up only till 6:05 - Also dude in the orange shirt tried to pass me sometime around 1 mile left to go and I was like NO WAY, and sped up and didn't let him catch me! SO thanks to orange shirt dude!
Striding to the finish trying to get the best possible time!
FINISHED! (post massage, post some food - haha)
Stretching some stuff out -- hahaha
THANK YOU SISSIMO FOR THE PICTURES!!!!!!!!!!!!!!!!!!!!!!!!!!
Sunday, December 12, 2010
I'm copying what I've posted a couple other places now, with some embellishments, so forgive me if you look there, too. HAHAHA :D
1. Finish. DO NOT GET SWEPT OFF THE COURSE!
2. PR - which means better than 5:55 (course supposedly closed at 6:05 - although there are some official times beyond that listed - the cutoff at mile 20 was 4:35 (for perspective I hit that point at 4:30 I think)
3. 5:40 - 13mm pace
I'm copy-pasting some stuff from what I just posted on dailymile as a RR -
tired Rocket City Marathon 26.43 mi 05:57:35 13:31 pace
Yeah I'm putting Mr. G's distance up there, but we all know the course really measured 26.2 if I didn't do any wide wandering. My time is only 2 min worse than last year's first, so not too bad for me but I was definitely hoping to improve my performance by quite a bit.
I got a "blister" on my achilles at some point early'ish on, while running on the most soul sucking part of the course - 5 miles down this road against the wind. The most boring stretch for sure, and the wind was just driving against us the whole time. I think the forecast called for 10mph winds. I just wanted to get off that section so bad.
Once I got off of it (mile 15 abouts) I retied that shoe tighter so that it would hopefully not rub against that spot anymore. Felt tight but better. Then a little while later I tightened the right shoe cause I felt lopsided. After a while that got on my nerves so right shoe got slightly loosened.
I had some serious mental issues this race - it may have stemmed from physical but the only physical part I was really feeling DURING the race was tight and tired hips, tired legs. After the finish I got to realize some more specific pains that didn't dissipate quickly that I will need to address. So at some point I said - BODY! BRAIN IS IN CHARGE HERE. Brain you tell the body what to do - right now, we're RUNNING. LET'S GO.
So if we look at Mr. G's "moving stats" --
Moving Time: 05:54:20
Elapsed Time: 06:08:34 (from not stopping Mr.G post race, just hitting the lap button at the finish)
Avg Speed: 4.3 mph
Avg Moving Speed: 4.5 mph
Avg Pace: 13:51 min/mi
Avg Moving Pace: 13:19 min/mi
(I didn't stop Mr. G but I DID hit the lap button at the finish, so I knew how much time to subtract. But if we look at MOVING pace - the pace isn't as bad (goal time 13mm) and the moving time is actually a PR. But alas, I didn't cross the finish until 5:57+ which is not. I stopped to stretch a couple times, I stopped and hugged my husband a bit afte rmile marker 23 because I was hurting so bad then and mentally crazytown - I needed it.
So I definitely cannot pretend I would have finished the last bit as "quickly" as I did had I not taken the time to do those things. Some splits:
1 00:12:53 1.03 12:30
2 00:12:54 1.01 12:46
3 00:12:50 1.02 12:33
4 00:12:53 1.00 12:52
5 00:12:40 1.02 12:27
6 00:12:52 1.01 12:43
7 00:12:46 1.00 12:46
8 00:13:04 1.01 12:53
9 00:12:54 1.00 12:51
10 00:13:06 1.01 12:57
11 00:13:00 1.00 12:57
12 00:13:01 1.00 13:01
13 00:13:07 1.00 13:05
14 00:14:24 1.01 14:18
15 00:13:25 1.01 13:16
16 00:15:00 1.00 15:04
17 00:13:52 1.01 13:47
18 00:14:30 1.01 14:20
19 00:14:20 1.01 14:13
20 00:14:25 1.00 14:28
21 00:15:07 1.01 15:00
22 00:15:13 1.01 15:03
23 00:14:18 1.00 14:15
24 00:14:46 1.02 14:32
25 00:13:42 1.00 13:42
26 00:13:40 1.00 13:37
27 00:02:43 0.22 12:14
I can see now that I definitely still started out way too fast - I kinda didn't think it was that bad because I was manually taking my lap times and my time between mile markers was close to 13mm, but if we look at the PACE because apparently I added some distance between some of those, I was booking it even more ahead of pace than I thought. (thoughts on this? If you have a pace goal do you try to look at avg lap pace more? Or total time duration between mile markers?)
But you can see the struggle in some of those later miles - and then look how my pace gets progressively faster as I head to the finish -that is PURE MIND OVER BODY.
My conclusion is that A) I need more miles and better training for one, and B) I need to hold on to the mental toughness I was able to summon at the end of this race. Hurting during a 5K is one thing, because it doesn't last for very long overall time. Hurting during a marathon is whole other beast.
My inside of my ankle on the left foot is very sore (the tendon coming up from the ankle bone?), also that achilles area (Guess what NO BLISTER - but it burned like a hot spot, now it's super tender to the touch, etc.), and apparently the PF was NOT a figment of taper madness.
That's the main damage that I'm still feeling today. Everything else is soreness that I can tell will be gone soon - I'm gonna rest a couple days, do lots of XT at the gym until I feel ready to run again. the bike and the rowing machine will be my best friends! :) And some ST - upper body only at first.
Thank you everyone for all of your support! I know what I need to do now to not just finish this thing. I hit more longer runs this cycle than last year, but if I look back to after marathon last year I was unable to exercise for 3 weeks or so - I definitely couldn't run and I didn't have a gym membership so I couldn't think of any cardio I could do without access to a bike or a pool or anything. When I started back running I started sooo tiny and didn't build up quickly enough I think, actually. Then I was rowing all the time and prepping for the regatta - still running 3x a week minimum, but I wasn't counting weekly miles at all and once I got past my Spring regatta and started running more I couldn't figure out why it seemed so hard to hit X mileage total per week until I looked at how much I was running during rowing season.
Not a lot. AT ALL. Like 10-15 a week max. Although I had more longer runs this cycle, my midweek mileage was not as consistent at building. My LR's were overbalancing my weekly running. I didn't follow a plan and it showed. Then the rolled ankle and then the PF toward the end... yeah. Honestly - when I was assessing my training (outside of the LR's) I was scared I was going to get swept off the course. Although I feel my potential is a lot better, my training didn't support a better performance. Maybe if I hadn't had the feet/ankle issues it would have been a bit better (maybe closer to my goal of 5:40 or at least a PR) but not sure.
All I know is I definitely need to not get down on myself about my speed - what I DO need to do is run more miles - in a CONSISTENT way. Only then will I really get to see what my potential can be.
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