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2011 Goals - I'm gonna do the obligatory goals post...

Tuesday, January 04, 2011


I feel like a bit of a broken record in some regards, but at the same time - many are the same sounding when the specifics aren't added in.

Run better.
Live healthier.
Get fitter.

OK we can all do these things, right?? :) Maybe someone out there is living as healthy as possible, is the best runner they will ever be, and is at their peak of fitness, but that person isn't me.

But let's think about what goals I had for 2010 and new and different things that I achieved:

1. Spring Sprint Regatta - I did it! It was not perfect, and unfortunately since it is a costly and expensive type of thing for me to have done, I was unable to immediately go back for vengeance. But the training for the regatta was fantastic - I felt so strong! There was that great thrilling part of our race where we were gaining on everyone... :)

2. Half marathon - never did one, did TWO this year! Set my initial PR and then raised the bar by about 5 min on the second one, only a couple of months later. :)

3. 2nd marathon - DID IT. Still finished under 6 hours - somewhat of a disappointment since I did not PR, but on the other hand I apparently was battling PF leading into it and during the race triggered that into some Achilles issue that I am still rehabbing, so I am very proud of myself for completing it so near to my last years time, and not getting swept off the course. AND! Not starting out AS fast - I still had a heavy positive split, but although my total time was a couple minutes longer, my split between first and second half was smaller than last years race. I also completed this and all long training runs with NO MUSIC. This was a big mentally scary thing for me. I wasn't sure how I'd last through a small, not a lot of spectators type of race without that added support/distraction - but I did it. And I was able to exchange words with volunteers at times, and with them and myself I was able to push through! :) It was a great experience! If I run a marathon that allows headphones, I'll probably bring the music along as a backup, but I don't PLAN on running with them again.

4. 15K - this wasn't really a goal so to speak when the year started, but hey - I established a baseline PR for a distance I've never raced before!

5. Did a lot of the New Rules of Lifting for Women ST program - LIFTED WEIGHTS WITH A BARBELL FOR THE FIRST TIME!! did squats and overhead crap. Granted I stopped when I didn't have my gym membership and didn't start it over when I got one again... but I did confront and do something that was new and scary for me.

6. New Fitness Classes - Hula Hoop, Bellydancing, Body Pump, TRX, Power Boot Camp, Power Yoga, Gentle Yoga, Salsa -- Cool right??? :)

7. Worked with my fitness strap on my own, ran in the dark for the first time, got a headlamp to facilitate said darkness running - good stuff.

So yeah, there are lots of achievements I can be proud of in 2010. :)

New Specific Goals for 2011:

1. Lose this fluff I've been toting since mid 2009 - yeah I haven't let it get out of control, I have stayed in my healthy weight range, but I'm done. DONE with it. I want no clothes off limits in my closet anymore.

2. Maintain after achieving goal #1 - this shouldn't take me too long. Right now I'm on starting week 3/11 weeks to awesome. So I'm partway there. And that's to a number that I think might be lower than I want to go - assuming I lose 2lbs a week, which so far I've lost 2+ lbs per the first 2 weighin's average, but the first week was a lot due to water weight and last week was only 1lb - but I know why. I missed 1000+ calories of burn goal and had an extra splurge meal on the weekend. I might change the speed of goal 1 and end up starting maintenance later in the year, but I'm giving the aggressive method a shot for a while first.

3. Build a consistent running base of at least 30 miles per week. Right now this goal is just NAGGING me because I can't run at the moment. I want to run so bad so I get get going on this goal, but this goal will have to be accomodated by me being HEALTHY to run, of course.

4. Work on running speed. Sub goals: More miles (30MPW base), More faster miles (actually do some speedwork, even if it's just fartleks once a week or something).

5. Run more Half-Marathons - I feel like I have the potential to improve my performance here more in the near future and will see the most improvement at this distance with the goals I'm setting now than I will in the marathon. If I can get a great base for being really well trained for the half marathon distance, then build on THAT for marathon training I hope to see some improvement there, but I expect the improvement in the marathon to be more of a longer term goal - like a 5-10 year type of goal.

I love running marathons - I want to be better at it.

I am going to try to work on my patience this year when it comes to my running - first in injury recovery and then in my long term distance running goals. I got this "feeling" that running more miles just wasn't working for me. The real truth is, I wasn't running "more" miles- I was running just enough to get by. My Long Runs were more in the longer range for this training cycle, but the mid week mileage was kinda sub -par. So my weekly totals looked better than last year but I'm not convinced I really did better training than last year.

There was an article in Runner's World recently talking about "less is more" - well, they didn't REALLY mean less overall is more. They meant less long runs and more mid week running. Running nearly every day and then doing a middle/longish run for the Long Run - peaking at 16 miles for the longest run - for marathon training, but making sure the volume and intensity leading up to that long run was such that you were taxing your body in a way that would prepare you for the marathon. I think the name of the team coming up with this plan was Hansen? Hanson? Hansen? anyway. You get the gist.

I was doing essentially the opposite. HAHA. *shrug* There are plans out there that do this, but I think I might benefit more from trying things a different way. Or at least, even if I don't go all Hansen on it, beef up my midweek miles and my weekly mileage in general leading up to marathon training in order to be stronger at it.

I reallllllllllly realllllllllllllllllllllllllllly reallllllllllllllllllllllllllllllllly want to run the Chicago Marathon this year. But, if I'm not able to register for that... I'm going to consider not running a full marathon this year. I'm not saying that's definitely the plan if I don't do Chicago, but rather that I'm not DEFINITELY going to do a marathon just because it's a new year and I want another notch on my belt. I think I'll take the approach of feeling when I feel ready to move to that goal again instead, and maybe that'll still mean going for one this year and maybe not. I don't want to make any definitive statements about such a thing when I'm currently sidelined, ya know?!?

I think that about sums it up for health and fitness goals.

Some other goals:

Continue networking in the local music community - I played my first paying gig on New Year's Eve and it was AWESOME. I passed my email&phone to a few people in the band so they will be getting in contact with me about other future opportunities. I may also have some trombone instruction opportunities, which would be GREAT.

Progress my own education once DH gets a job - I talked a bit about this nearing the end of last year but now it's really happening - the dissertation is DEFENDED! WALKING IN MAY!!! :D WOOTWOOT, Dr. Hubby! Anyway - while I would like to go back to school for Music Education, I'm also considering Nutrition, Exercise Physiology, Personal Training Certifications, getting certified to teach Zumba, etc.etc.

  Member Comments About This Blog Post:

CLOVERR1 1/5/2011 6:03PM

    Congrats on a good year (you REALLY accomplished ALOT!) and may 2011 be even better.

Thanks for sharing some of the running and races with me!

Yes, I like my Sansa clip (Barry even was thoughtful enough to get the right color- PURPLE- for me)! I think it will come in handy for those low motivation days when I may need a little diversion getting started. Most of t-e time though, I am pretty content just inside my own head (and was reassured to get through the 24 hours without going mind-bonkers, well totally mind-bonkers anyway).

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NATURALLYME126 1/5/2011 10:19AM

    Congrats on all the goals you completed in 2010 and I am CONFIDENT that you will acheive all your goals in 2011. :) Yesterday I ran 30 mins straight for the first time on the treadmill. I wanna build up to running my first 5k by the summer or fall. I already know where I am going to go to start training for it when the weather gets nicer, in the mean time I will just run on my treadmill cause uh, I can't do the running outside when its freezing out! I went for a walk outside last month and my muscles were really sore in a bad way. I don't think I will do that again. It was like 20 something degrees out. My thighs were stinging and burning from the cold. :(

Anyway, let me know if you have any suggestions for me. I sure would appreciate it. :)

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TRACYZABELLE 1/5/2011 5:40AM

    I do the same I don't make resolutions I say I will do my best to get healthier!!

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FLUTTER-BY)L( 1/4/2011 11:47PM

    Sounds like you have accomplished so much this year. Way to go! Keep doing what works. Be kind but firm with yourself.

Way to GO! emoticon

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    ran in the dark for the first time, got a headlamp to facilitate said darkness running - good stuff.--I've always thought to myself, 'whoa, that girl/guy, is hardcore...they even have a headlight just for running' If I had seen you running, I would've given you MAJOR props for running w/ a headlight on!! :)

Also, SOOOOoOoOoOoOO many of my SP friends are thinking of doing the Chicago marathon. I wish I could be even kinda ready for it...but for now, I'm really looking forward to my very first 10K in February...and possibly my first half in September! :) Yippppeee!


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SKYFYRE 1/4/2011 5:43PM

    What a great 2010! And what wonderful goals for 2011! I especially like that you are contemplating more education and that you are thinking about PT certification! I hope you achieve all your goals for the New Year!

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MISSY_MAGOO 1/4/2011 5:27PM

    WOW! You had an awesome 2010! So many accomplishments! You just kicked my 2011 motivation in :)

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TAMTAM64 1/4/2011 5:14PM

    You ROCK! Love reading about your accomplishments! Wishing you a fantastic 2011!

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ZORAHGAIL 1/4/2011 5:03PM

    Lots of high fives for everything you did in 2010, & more high fives for everything that'll come in 2011!

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MBSHAZZER 1/4/2011 4:09PM

    Dana, I think the exercise of writing down how you did and what your goals are for the next year is a great one. I think we tend to "forget" how great we did all year. I mean, I let the fact that I couldn't run for 10 days overshadow my marathon success last year and that's just silly.

Here's to an awesome 2011!

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    i felt i was running my best when i was doing 2 7-8 mile runs a week and 2 shorter 2-4 mile runs a week. better than say 10 miles, 3,3,3. i really want to get back to that . you have some great goals this year. woo hoo on the paid gig!

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SEEHOLZ 1/4/2011 4:05PM

    Great accomplishments and great goals! I especially like the music and schooling plans and the part about listening to your own body--- need to do that same thing!

Anyways, keep doing your thing- you are AWESOME!

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3rd New Year at a Healthy Weight!

Saturday, January 01, 2011

Yes, this is my 3rd Happy New Year in the normal/healthy weight range BMI for my height.

!!!!! :)

P.S. -- 2008 was pretty close, I started the new year under 200lbs, but 195 is the top of the healthy BMI if you're 6'2", so not quite there for that ringing in of the New Year. :) Still! 3 New Years in a healthy range!

  Member Comments About This Blog Post:

4A-HEALTHY-BMI 1/6/2011 4:33PM

    Way to maintain, dudette!

The NWCR studies say it takes about 3-5 years of maintenance for the chance of keeping it off to go up dramatically.

You're right in there!

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TRACYZABELLE 1/4/2011 4:58AM


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MISSY_MAGOO 1/4/2011 12:41AM

    CONGRATS on the first three of a lifetime of healthy New Years!

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MDTWEETY 1/3/2011 3:35PM

    Saweeeeeet!! Congratulations!

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KNH771 1/3/2011 2:17PM

    That's awesome! Congratulations.

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SEEHOLZ 1/3/2011 11:14AM


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HALFWEIGHT 1/2/2011 7:24PM

    Wonderful! You continue to inspire me.

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SEPPIESUSAN 1/2/2011 1:02PM

    That's awesome:)

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SWEATONCEADAY 1/2/2011 12:43PM


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MARLIE13 1/2/2011 11:11AM


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MBSHAZZER 1/2/2011 10:29AM


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    emoticon emoticon

You're my hero!

emoticon emoticon

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SKYFYRE 1/2/2011 12:36AM


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MRSRAYE 1/1/2011 9:31PM

    And that is why you are my inspiration and why it was fate that article I saw you in made me come here! Great job maintaining babe and thank you for the inspiration!!!


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MOTIVATED@LAST 1/1/2011 9:22PM

    Well done on maintaining!

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BRUIN2 1/1/2011 8:53PM


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GWENNIIE 1/1/2011 8:38PM

    Congratulations! That's awesome :D

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REHAB FAIL! (W2D5 of 11 Weeks to AWESOME!)

Friday, December 31, 2010


Apparently barefoot zumba SUCKS for my foot/heel/etc.

I should have known better, but I thought, well I can't wear my shoes, and I was dancing all night at the Christmas Party in some like nothing flats... so. why not?

It's not the same.

Tuesday wasn't so bad because it was only 20 min I guess, but last night we did the full 50min workout and then this morning when I got out of bed I could barely stand on my left heel.

Gonna fashion a better homemade Strassburg sock ASAP, maybe tonight after my NYE gig, so I can really get rid of this PF. I've also heard that sleeping in something like that can help AT as well, so I'm going for it.

As for today, I rolled my foot out on a tennis ball, and then walked a bit to see if that was enough for it to feel good to work out - NOPE.

And I realized Saturday the gym is CLOSED for New Years, so no gym tomorrow either.

It was hard for me not to go this morning but I am trying to be good to myself and not stubborn.

NEW RULE LEARNED: No Zumba until I can comfortably wear my properly supportive athletic shoes again!

I am going to see if tomorrow I might be able to get in a nice at home hula hoop session. It's warming up so I should be comfortable outside to have space and I can do a lot of hooping without doing much more with my feet than standing. All is of course dependent upon whether my feet/ankle/heel feel good for it. I will try wearing my shoes even though I prefer to hula hoop barefoot.

I'm sooooooooooo sick of this injury crap. This is week 3 of no running and I'm going bonkers.

But today: after waking up to the clear signs I was not doing myself a service, and I iced my achilles last night but not my plantar fascia area, I came to work, rolled my foot and heel on a frozen water bottle I keep in the freezer her at work, took some anti-inflammatories, stretched out my calves for a while...

I'm working on it! I'm impatient. But I'm trying to be patient.

Food was probably a bit over last night, but not by a lot. I really do not know how to track what I ate, but I looked at some guesstimates for sushi and know I was pretty well within range with that. I had another Reese tree, and some peppermint bark, but not a lot. So probably a little over but untracked on purpose just because I'm not sure how to do it.

I'm going to try to guess track this morning's work supplied bagel and cream cheese. I can see that I'm getting sloppy with tracking so I need to really try to be more on it, but I still FEEL on track, I need to make sure I don't slip off track by making this little lazy things add up.

  Member Comments About This Blog Post:

MISSY_MAGOO 1/4/2011 12:40AM

    I tried barefoot zumba once too... once was enough! Then I tried in my running/workout shoes- they didn't work well either. Finally I found the perfect shoe- danskin shoes from walmart. Super lightweight and flexible with almost no tread on the bottom (so the shoes don't stick to the floor) but still really supportive.

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SEEHOLZ 1/2/2011 8:32PM

    Great idea about the strap! I'm so with you girlfriend... it's not easy, but you'll get there!

Happy New Year!

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KASHMIR 1/1/2011 1:45PM

    Dana, So sorry this PF is giving you fits...keep listening to your foot and be kind to it.

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HALFWEIGHT 1/1/2011 10:45AM

    I am so sorry to hear about your injury, but I love hearing your creative approaches to finding a way to workout when your regular workout is impossible. This is something I needed to hear, because of the issues I face in trying to work out despite my various health issues. You have reminded me that our greatest in achieveing ally in our brain! (It is also our greatest nemesis, but that s for another time). Here''s hoping the new year brings you healing and new heights of fitness.

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SIMPLE_TAILOR 1/1/2011 8:49AM

    Just keep working on it. You'll be running again soon.

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SKINNYSOON13 1/1/2011 12:35AM

    Sorry to hear about your injury. I had PF a hundred years ago, it stunk! I eventually got a cortizone shot and that helped a lot, but it still took a long time to heal. You're doing all the right things though, so hopefully you'll see improvement soon.

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SKYFYRE 12/31/2010 4:51PM

    Oh, girlie, I am sorry that this is taking longer than you had hoped. I will keep my fingers crossed that all your efforts are effective and soon you are without this pain! I understand your frustration, I hope that we are all done with our issues sooner than later! Take care and have fun hula hooping tonight!

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MBSHAZZER 12/31/2010 12:13PM

    Dana, I totally understand the impatience with injury! But be patient! Just think... if you take a little extra time now, you will have all the time later to run and jump and play! So hang in there!

And yes, the strap will help both issues! So try it!

Happy new year!

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KEAKMAN 12/31/2010 10:47AM

    Dana, I am so sorry that you had a relapse. I know how trying it is to wait and wait and wait with pretend patience for your body to heal. Is there any chance you can swim while you rest your heel? That could provide some good exercise, although the flipper action of your feet might not e so good now that I actually stop and think....

Take care of you. I hope you get better soon!

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SWEATONCEADAY 12/31/2010 10:45AM

    hang in there my friend. have you tried heat at all for your foot? if you alternate between heat/cold that sometimes boosts circulation. a LONG time ago when my ankle was bad i did heat for 2 mins (heating pad) then cold for 2 mins (bucket full of ice water).

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W2D4 of 11 Weeks to AWESOME!

Thursday, December 30, 2010

So yesterday yoga almost didn't happen!

No one came to the yoga class. But I was ready and I really wanted to do yoga. AND I had my ipod in my purse - so I went back, grabbed it, and did my yoga podcast!

I also did 2 sets of wall pushups and wideleg wall sit calf raises? didn't feel bad for my achilles so that's good. Hopefully it was helping build it!

Anyway, I'm proud of myself for sticking to it and not just calling it a day because no one came to the class. YAY!

And eating close to range again! YAY! I think I was about 20 calories over, I haven't officially entered the christmas candy, but I did have a reese tree which is like 170 calories, and a 50 calorie chocolate, and some hummus chips w/ the sandwich I tracked for dinner.

OK HUMMUS CHIPS = AMAZING. 120 calories per oz, deliciousness. If you see them, try them.

Zumba after work today.

  Member Comments About This Blog Post:

MARLIE13 12/31/2010 5:39PM

    Hummus chips…all this time I had pita chips stuck in my head thinking, “Yeah I love them but they aren’t exactly new.” Then today it hit me, HUMMUS chips. Sounds super interesting. What brand didja get? I guess I could google them.

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    Your blog made me want to eat. MmmmmMmm...

These hummus chips I MUST try!

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SKYFYRE 12/31/2010 2:06AM

    I know about pita chips, but hummus chips?! I will look for them!
Great job not dialing it it when everyone else checked out!

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ZORAHGAIL 12/30/2010 2:28PM

    Mmm, hummus chips sound tasty :)

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KASHMIR 12/30/2010 1:40PM

    Who makes the Hummus Chips?

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KNH771 12/30/2010 1:01PM

    Way to go on the yoga! I probably would have called it a sign from God and done something else (yoga is not my strong suit! emoticon)

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HOPERY 12/30/2010 11:41AM

    Where did you get the yoga podcasts? Those sound great.

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MBSHAZZER 12/30/2010 11:41AM

    I love that you did your own yoga class! That is dedication. I so loathe yoga that I would definitely use any excuse to skip it!

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SEEHOLZ 12/30/2010 11:11AM

    Yeah for sticking to plan- Enjoy Zumba night!

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Meh. (9 Days down 68 days to go! Or I'm on week 2/11)

Wednesday, December 29, 2010

I like week 2/11 :)

Anyway - I have been feeling very unmotivated when it comes to working out this week.

It's tough not being able to run or do certain things right now -- it's frustrating. My limited options are not super attractive.

I did zumba last night at my work - I can zumba barefoot and it doesn't bother me - except one step did so I modified that movement and didn't do it after the first try.

I was slacking on icing and rolling and whatnot after the KT - it's not THE fixit - it's a great supporter but that doesn't mean I need to neglect my other options to help me feel better. The achilles hasn't bothered me since Friday (when I ended up staying in my running shoes much longer than anticipated because my car wouldn't let me in and then wouldn't start outside the gym and then we went shopping for batteries... yeah. :P) -- but on the other hand I haven't been in my gym shoes since Friday. I guess I am scared I will put on my running shoes and that place will hurt again and I will be frustrated because I'm not healing as fast as I want to.

*PHWEW* confronted that!

I also didn't want to go to power boot camp. Sorry. It was challenging in a way that the movements were hard for me to master, but not in a way that got my heart rate up and made me feel excited to go back. When I got up this morning feeling so tired and my prospect was to go flounder like a moron in a pool... I just couldn't do it. I COULD have gone to the gym anyway and done the arc trainer or something... but honestly I didn't want to have to wash my hair again.

YEAHYEAHYEAH - stupid excuses.

But I do have a back up plan.

Zumba last night was only 20 min because we got started late and although I wasn't going 100 all out (modifying that one move and trying not to do TOO much too soon) - I still burned 218 calories in those 20 minutes!

So far that's my only dent into my 2000 calorie goal for the week - I am doing yoga at lunch today at work. Yoga makes my achilles feel so good I do stupid things afterward like walk all over a shopping complex because I think I'm healed and then start feeling it and still have to walk all the way back to my car. I LEARNED MY LESSON THAT TIME! HAHA. But still I know it helps me feel good. It'll be a 20 min session. I'm guessing I MIGHT burn 100 calories that way. So that still is only about 300/2000.

Thursday is Zumba after work. This should be two 20min or 20 and 30 I dunno how it's broken up - so more in the 500-600 calorie range, which will get me close to 1000.

I can go to the gym in the morning before work on Thursday, but chances are I will not feel like it. HAHAHA I've been so tired in the morning lately and of course the PF (heel pain is still lingering sometimes) is worst in the morning. I'm working on that! But I'm going to a friend's house tonight, we may stay late, so I'm not planning on going to the gym Thursday morning.

BUT! Friday morning I can go - and get another 500-600 calories, which will leave me around 500 to get over the weekend. I figure I'll go early for yoga, so I can workout BEFORE yoga and then go stretch it out. I feel so disinclined to go do cardio after yoga because I my body feels so relaxed and stretched I don't want to tighten it all back up. So the burn should happen before.

This plan will get me to my 2000 calories burned! So I will NOT let myself feel guilty about skipping the gym this morning. :) YAY!

Within calories last night and I've been eating a couple pieces of Christmas Stocking candy every day so far this week, and tracking it. It's a nice treat! :) I feel in control of my goodies as well.

HAHA . my goodies.

OK, that's it for now. Thanks blogging world for taking me from MEH to positivity.

OH also on Friday night I get to go play my trombone with a big band for a retirement community's New Year's Eve celebration. :) Old big band standards like a lot of Glenn Miller arrangements. WOOT!

  Member Comments About This Blog Post:

SKYFYRE 12/30/2010 2:16AM

    Big Band sounds great! Would be wonderful if someone could video and get it on youtube!!! Anyway, Glad you have locked down your plan, sounds like a goond one to me! You have been going strong despite the injury, I would need a little down time too! And as far as the showering goes- when I get all hard core into training sometimes I shower 2-3 times a day, and that is just crazy! But, I do get efficient at it, LOL!

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MARLIE13 12/29/2010 10:02PM

    Haha your goodies! I laughed!

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FLUTTER-BY)L( 12/29/2010 6:35PM

    Cool about the trombone. I hope the rest heals soon.

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SEEHOLZ 12/29/2010 9:52AM

    Cool about the concert! I hope it pans out for you---

I sooo could see flashbacks of my own excuses, especially regarding the water. You can kick your butt in the water and you might not sweat the way you do on land- if you push, trust that you are exerting yourself! I love this one water class, but I am extremely picky- most of them are not that good.

Great job on sticking to your food plan- you are way ahead of the game!

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MBSHAZZER 12/29/2010 9:49AM

    I love Big Band!!! Enjoy - sounds like a really nice way to spend NYE!

I totally hear you on some things being difficult in a bad way. I am totally uncoordinated, so most classes are hard without being physically challenging!

Hope the achilles feels better soon!

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