Monday, January 24, 2011
So, I'm not sure actually if I will officially be on a team. Something I hadn't considered when we were getting prepared was that I might not be in Alabama in 10 weeks. Chances are I will be, but let's say job hunting moves quickly for my DH AND he gets a great offer somewhere far away - well guess what, we're taking it! So they don't allow substitutions so my team has to figure out if they want to keep me or not. hahahaha. But either way, I'm going to follow along as though I'm part of the team because I really need to get it together!
Last week was TOM and also this pre-scale back alabama feeling of "who cares" cause we're not started yet anyway. Well - I fought back the who cares a bit over the weekend, and I've been bouncing around the same 5lb range for ages now and I'm still in it. In my few weeks of getting really buckled down for a while there before I got frustrated with my injury and started whining and throwing in the towel a bit, I got to the bottom side of that 5lbs, but didn't leave it. Anyway, now I'm back near the top of where I've been lately and it's annoying. I'm sick of it!
I saw this great format posted in my pal ANEPANALIPTI's blog, so I'm stealing it:
WHEN THINGS FEEL "OFF"
Is something missing?
What is it you want?
Write it down :_________________________
What is keeping you from getting it? ____________________
What can you do to get it back?
Option B. - give up - aka, not an option.
Something is missing - running.
What do I want? to run again.
Keeping me from getting it? my injury
What can I do to get it back?
A. RECOVER MY INJURY!
B. Keep fit while I recover
C. Eat well while I recover
These are my options as running right now is NOT an option, but I gotta get back to it and I have to do some things to help me not veer completely off track. I was so happy to have my gym membership post marathon because I knew what happened last year when I was injured post marathon and couldn't run - I became a marshmallow slug. Well, this time I got a little eager I think. I could feel the "IHAVEN'TWORKEDOUTYET" killing me that week post marathon, wasn't taking my weird achilles seriously, and started XT too soon I think. Or the wrong kind. I didn't even wait a full week.
So then I was doing stuff that was mildly aggravating it on a semi-regular basis still and preventing a quick recovery I think. So after the big massive snow and I helped bucket the driveway clear, I declared I needed one week of complete rest. After that week, I felt perfectly fine.
Then we come to the post from Thursday about AquaJogging on Wednesday night. :) WOOT! Then this past weekend - I danced toolong/hard on a hardwood floor w/ flats on and/or barefoot. My PF is not happy w/ me and I'm feeling my achilles a bit. BOO! So anyway, I slept in my homemade strassburg sock the night after and it got much better so I think I'm ok to keep working on a gentle comeback.
Now that I know aquajogging is feasible and works for me, I am planning to begin this plan from Pfitzinger (runningcoach) for a nine week water running plan to stay in shape while injured.
It's several days of the week, but the workouts are not crazy long - for most of the plan they only get over an hour on Saturdays, which is do-able. I used to do long runs up to 5+ hours during marathon training, so I know I can devote the time! :P I think following the plan will also ensure I get back into a regular workout program, but without being too hard on myself since the workouts are gentle where I need them to be. I am going to figure out a complementary Strength Training program to go along with these workouts since it only really covers cardio. Since I'll have to be at the gym to do the aqua-jogging, it makes sense that I should take advantage of the weight equipment as well.
I do plan to start teaching Zumba at my work in February (next week!) but I will be sure to demonstrate modified moves when needed so that I can fall back to those if there is anything particularly wrong for me to do these days, and I WILL be wearing shoes! I learned that lesson twice now! :P Apparently I am quite hard-headed about some things...
SO! There is my plan. Back to the lowlow 1200-1550 calorie a day diet until I can see what a calorie burn baseline the new program will give, and when I can estimate that I will see if I should be eating more.
Starting the program on Monday, so I will complete it at the same time as Scale Back Alabama. :)
M- core work at home, stretching/flexibility before bed
T- aqua jogging, 30min, ST 15
W- yoga at work, stretching/flexibility before bed
Th- aqua jogging, 30min (must be in the AM, band gig at night), ST 15
F- stretching/flexibility before bed
S- aqua jogging, 45min, Yoga at the gym? and or ST 20 min
Su- rest day
I like it. I did 31 min in my first aqua jogging session, so I know I can handle that long of a workout doing that, so I think this is a good start. The first week of the Pfitz program starts with workouts around 30 min all week - every Thursday is 30-45 min of flexibility, so I wanted to be sure to begin working on that this week so I can create a plan for what I want to do with that time.
I feel a million times better now just knowing I have a plan - now I need to get some specifics nailed down for this week's nutrition so I can go shopping this evening and really get cracking!
Thursday, January 20, 2011
So........ first the bad. It's TOM AKA Shark Week AKA Misery town.
Then the ugly - I hit a car. LAME. Of course it's my fault because I was the rear-ender and not the rear-endee, but when someone is turning and then all of a sudden NOT turning and there are no cars coming and no way to predict a sudden change in movement when you are being a smart driver and checking the oncoming traffic again.... ??? OK ok, so ideally I would have looked forward again before moving but I dunno, I guess I've always been more concerned with looking at oncoming traffic than the person in front of me who according to the last time I looked was taking off into no traffic. ? I didn't get a ticket, I'm fine, our car is really fine, his bumper got cracked, insurance will take care of it, yadda yadda. :( I just hate to be responsible for a raise in our rates for something so stupid.
One more ugly which is funny - I got the jacket I have to wear for my big band gig a week from today. It is a size 46 mens suit jacket in hunter green. HAHAHA. Also I have to wear a white button down shirt and a black bowtie. I don't have such a shirt so that will need to be remedied - I think I will try to borrow one from someone. I mean, if it doesn't fit it's not like it will matter because hello the jacket is enormous.
So now - the good! YAY! I got my gym membership settled to charge me instead of my BIL, and.... I AQUA JOGGED!
I checked the pool and I saw a few open lanes - and one was really three open lanes usually open for classes. One of those got closed when another lady came to swim laps and the far lane was now taken, but I just put on a belt and got in the pool like I knew what I was doing and started going!
I had read a bit before doing it to feel prepared and knowledgeable and it said to basically have form like you're running only hands in fists or straight to avoid extra drag for the upper body (mainly so the upper body can keep up w/ the lower body and try to achieve closer to a normal stride rate). The only thing I was uncertain about was my feet... I kept them dorsiflexed mostly and so today I read to see if that was right and a couple of sources said to keep flat feet or to try to keep your feet like they are when you run, so I think I was close enough. I did a 30 min workout! And burned 315 calories! WOOT! I will be doing that again. I think I'm gonna try to rig my MP3 player to the top of my head though - it was significantly more enjoyable when a good song came on the pool radio (Like Michael Jackson's Rock With You!) but mostly that didn't happen. hahaha.
OH the buffet was ok. I did good with the meal type food, but also had dessert which was amazing, but then I didn't eat much the rest of the day so overall I feel good about how I did.
Wednesday, January 19, 2011
So I tried to track what I ate last night - not sure it's a good estimate, but I did try! Came about 200 cal above my 1900 cal goal, so...... eh.
Not great but not as bad as I honestly thought it was going to be before I started guesstimating around.
Tonight I'm heading to the gym after work to fix my account set up... and maybe get in a workout. I'm planning to inquire more about aqua jogging to find out how one should really do that - either there are classes or lap swimming going on in the pool, so where does an aqua jogger go so they are not being a bad pool user? I wonder if they have tethers... I did some reading up on aqua jogging yesterday and they said you can get a tether to keep yourself from going too far away from the wall. I figure if I can tuck into a corner of the pool and just stay in one place I can't be too in the way of swimmer folk, right?
Also my achilles hasn't been hurting at all after this week of rest, of course I haven't done any of the things that were potentially aggravating it when I wasn't resting so it's not surprising, but still. Knowing now as well that my Chuck Taylor's don't go high enough to rub where my running shoes were rubbing I might wear those and be able to do ArcTrainer more comfortably or spin or other LAND exercises if I'm not ready to put on the running shoes just yet. I gotta get moving again!
This Saturday after eating out for lunch my Scale Back Alabama Team and I will be weighing in. WOOT. I'm so ready! I'm excited that I will have teammates at work that we can help hold each other accountable. One friend even wants to do a daily weighin at work and offerred to bring her scale! :D hahaha.
I've tracked my snacks and breakfast for today, lunch is OUT at this BBQ type place with my work group - there's a buffet. I'm going to take this as an opportunity to take as little of various things that I want to taste as possible. Sometimes when I eat out I want to try so many things I end up getting some massive amount of food, or paralyzed by indecision. I get tiny portions of veggies and huge portions of meat and or starches because that's what's typical in American Restaurant Eating. Well with a buffet that means I can load up what looks healthy and get little portions of things I want to taste but don't need to eat large amounts of.
This is my way of taking control and rocking the buffet! :D That is what I intend to do today. :) I just hope there is something goodlooking on the buffet... I am hoping it will be a hot bar and a salad bar. But I really have no idea - never been there and even if I had, apparently this buffet thing is a new thing to the place. So we shall see!
Tuesday, January 18, 2011
I went and backtracked my randomness of food from last night and came up about 60 calories over my 1900 max aim. I'm guessing it might be a bit more or less than that because I had to guesstimate for some things, but I'm confident that estimate is pretty close.
I'm really happy about that! I went to a friend's house for a knitting circle and I brought my own low-cal chips (those baked hummus chips), and cocoa snaps, because I knew they would be making cookies. Well I didn't eat my cocoa snaps, but I did eat a couple of their cookies (they were small and I felt 2 was reasonable) and my chips and I also brought a water bottle thingie so I drank water as well. WOOT! Plus knitting really helps for not eating. I had to take a food break for my chips cause I was getting hungry.
I did eat a filling meal right before going as well, but was over there for a few hours so I knew I'd get hungry at some point. Anyway.
I learned to knit! WOOHOO! :D No purling or anything yet, just knitting and I learned to increase and decrease. At first it was frustrating because I used to crochet and there are no hooks on knitting needles and I was like - HOW CAN I PULL THE YARN THROUGH! It was not really very cooperative. But then I kinda got the hang of it. I have wanted to learn to knit for quite some time now so that was great.
I'm behind on my pushups/situps though cause I didn't do any yesterday - tonight, however, I WILL be doing them! And I will do all of them if it takes me all night. HAHAHA. That will be -14+15+16+17+18+19 for pushups. That's a total of 99! EEK! Gotta get caught up though. I mean if I do 10 sets of 10 throughout the night I'll be good + 1. *shrug* That is definitely do-able. crunches I only need to do 16+16+18+19 (70) but I'm thinking I might try to bank even more on crunches since they are so much easier for me.
Today's cals are tracking a BIT high for a 1550 day, but I should easily be within 1900.
Monday, January 17, 2011
I have a new goal right now - no more than 1900 calories consumed per day.
That is about my BMR right now, and I do not need to gain any weight while I am taking an exercise break for recovery purposes.
Friday night I ate a ridiculous amount of food at dinner. I should've asked for a box at the beginning of the meal - the place we ate gives completely LUDICROUS portion sizes and I KNOW that if it's on my plate, I keep eating it. I will definitely try to remember this trick in the future!
Saturday I tracked breakfast, counted in my head the rest of the day. I didn't do badly at all, but I didn't track the whole day. I also caught up most of the way on the pushups/crunches challenge I'm doing (I'm doing the pushups from the knees so it has no bearing on my achilles.) The challenge is one per each day of the year - since it's still January that's the only way I was able to make up a 4 days at once. I still am behind - today I will need to do 4 days worth again. 14/15/16/17 to get caught up and 18 if I want to be a day ahead so that I will not fall behind when I DON'T do pushups again tomorrow. Crunches right now are so easy to make up I'm not worried about that, but I gotta get these pushups under control before I am so far behind I can't catch up.
Sunday - not as good. It was ok, but I was eating too much throughout the day. Nothing too bad, but after dinner my stomach was so full I felt really sick. I wanted to throw up but I am NOT turning bulimic. No way. So I sufferred through what I did to my body. :(
So I have strong resolve today - and I feel better that I'm giving myself a different calorie goal for this week as well. I need to kind of ease back into getting toward my lowered calorie goal I think... since when I'm not working out like normal, my motivation is lower - I need to take some baby steps to start that positive spiral.
I just tracked my food for so far today and see that with a dinner under 492 I'll stay within my 1200-1550 range - even just tracking that out is inspiring to motivate me to aim for that goal! :) I'm so glad I decided to go forward with that!
I had a dream this weekend where I was running and it felt sooooo wonderful. I miss it.
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