Wednesday, July 06, 2011
A Sparker I'm friends with on FB posted an offer to get in on a July Challenge, and I'm IN.
She is super mega inspiring to me, bodywise - wanna be lean and ripped like this chica - so how could I say no?
I posted my plan on FB, so now I will also post it here.
Before I get to that, though - a brief actual update.
Discovered some more owies from the fall - awful bruise on my arm near my left elbow, bruised left hip. Who notices bruises when things are bleeding? haha. My palms are driving me NUTS. My ankle feels like 95% good. Slightly stiff and weak, but not painful at all.
I decided after waking up tired and achy to just give myself one more day off from running - yesterday was actually a scheduled OFF day, today is unscheduled but it was only a 3 miler. I know from experience that missing a run here and there is okay - I might even make it up on Friday or Sunday. IF not - no biggie, moving on.
Tracked all my food yesterday - thinking of posting some deficit tracking again.
Based on determining BMR including an estimated body fat % from measurements and then comparing that to BMR from standard formula - it's about the same, so I'm gonna go just below that to make the math easier - RMR calculated is about 2044-2064, I'm going with 2000
Current weight: 186.5
Estimated BF%: 27%
Yesterday: 2000-1647 = 353
Weekly Deficit: 353, Daily average: 176.5 (counting Monday as a null day, not sure that's accurate but gotta start somewhere!)
ON to my PLAN for July!
Goal in Physical, Nutrition, Spiritual - actions to support each!
Physical: Drop 4lbs - starting weight 186.5 7/6/2011
1. Consistent Strength Training - 2x per week minimum
2. Running: 4x week, according to plan
3. Continue PT Routines - everyday!
4. Keep hula hooping MWF at work
5. Yoga EVERY DAY - even just a few stretches - part of another challenge as well.
Nutrition: Minimize the splurges!
1. Maximum of ONE Cheat meal per week.
2. Track every bit of food except the ONE cheat meal
3. Incorporate fresh fruits and veggies everyday!
4. Meet protein goals
5. Plan and prepare for meals
Spiritual: Make the things I'm missing into habits.
1. Church every Sunday - at LEAST Sacrament meeting.
2. Prayer every day.
3. Scripture study most days - 4/7 days a week minimum - at least 16 days in July!
4. Honor my body as a temple - support my other goals through this spiritual attitude.
5. Read one spiritual article per week on lds.org
So far today: I have prayed. I planned my food for the day, hardboiled some eggs this morning. Hula Hooping at lunch, tracked all food yesterday, tracked everything I could think of for today except dinner
Monday, July 04, 2011
Backstory: So this is my 2nd race returning from injury after last year's Rocket City Marathon in December - been running on land again (was aquajogging in the interim) since March. 5K PR: A 29:57 which is a bit stale, recent past from 2010 - 32:15, first 5K back from injury 34:23
Goal: beat my last "since injury" time - sub 32
Things were starting off great - had my pre-race fuel - Crunchy Honey & Toasted Almond Marathon Bar - soooo delicious!!!
It was hot!
I start off too fast, but honestly, I slowed down a bit and aimed for a 10mm for the first mile:
Mile 1: 9:57
OK! But... then I slowed down even more... wanted to keep it below 10:30 at least...
Mile 2: 10:24
And now I'm dragging trying not to lose too much pace from the 2nd mile, heat is getting to me, we're going uphill now, oh there's no shade... COME ON! I just pick people to reel in and try to pass folks - one random kid came speeding out of nowhere from behind me, but otherwise I was the one doing all the passing.
Mile 3: 10:36
Last .1 (.13) - the race started and ended at a church, also at this point, my friend Noel came out to help pull me in and ran along with me - a bit ahead, which was good - We turn into the church and are hitting the final stretch to the finish line and I see this man up to my left and decide he is GOING DOWN!! So I start a serious kick and then take a step with my right foot into a HOLE in the pavement and take a TUMBLE.
Onto my hands and knees and over my shoulder - I did a nice rolling motion. The man I was trying to kick offers to see if I need help, and I'm like, no I'm fine - get up and finish strong!
Dude I was trying to kick is on the right:
Can't really see it here, but this is post - fall, my knees are bloodied!
Final .13: 1:20 - including fall, a 10:28 pace
Garmin Time: 32:18
No official results yet, but this was a small race - not chip timed, but, since it was small I was also only about 8 seconds behind the gun - so expecting an official time of around 32:26.
So I almost bested my last year's PR!
As soon as I cross the line, I look at my hand and see flaps of skin and blood - ew. I got blood on my nice new compression sleeves, too.
Getting cleaned up:
But I survived!
Also the blood came right out of the sleeves w/ a little Shout! ;) My ankle feels 85% normal, and what's hurt the most is my pride! haha.
Sunday, July 03, 2011
Wedding weekend - FUN!
Food - not so great!
Got Compression Sleeves - Rocked a 6.3 mile LR in some super hot heat!
Got a bit of sunburn on the way home riding in a convertible w/ the top down - whoops!
Ready to rock the Firecracker 5K tomorrow morning in my Team Marathon gear! :)
Thursday, June 30, 2011
PT was nice today - did some walking lunges and squats in addition to my bridge w/ single leg raise and seal movement and prone single leg straight raises and doghydrants. Seal and Hydrant are just nicknames but I bet you can guess what they look like. ANYWAY - I asked PT about my calf issue since it was going on again in my run today. She believes it is a light muscle strain - actually I did some calf raises at PT as well and they didn't hurt. She did some massage and put some biofreeze on me, sent me off w/ Biofreeze samples. I set up an appointment for next Wed just in case all is not hunky dory, but if I'm good calfwise I can call and cancel because I am doing good otherwise.
So POSSIBLY end of PT. I really want to get a compression sleeve for my left calf to have some added support on the run this weekend, but maybe won't. My PT said I should still be able to run and when I asked about compression sleeves, she seemed to dislike them because using it repeatedly could prevent my muscles from strengthening as they should to naturally support my running. I was really just thinking of using it until my calf feels better to support during runs while whatever it is heals up, and mostly just for longer runs not shorter ones (another recommendation of the PT). SOooooooo I dunno if I'll be able to get any before we leave tomorrow night or not. Gotta talk to the DH tonight and figure that out - definitely can't get any tonight I have no time.
I also forgot I have to go to the Post Office so depending how long that takes, I may not have time to do the other ST stuff before band practice, I may have to do it afterward. I need to do some walking pushups, lateral shoulder raises, tri dips, and plank rows. I'm counting the lunegs and squats from PT cause I don't want to push the lower body any more than I need to.
This weekend: Wedding trip to Tuscaloosa
Monday: Firecracker 5K, later that night fireworks bonanza and cookout.
Next Thursay: Play trombone at a wedding
Saturday: Play trombone at a retirement facility for a birthday celebration
Next two weekends - FREEDOM!
Last weekend of July: To my sister's in GA to run my first 10K! :D WOOHOO!
August 1st Weekend: DH graduation
2nd Weekend: Family vacation? possibly a 5K?
3rd Weekend: Friend's Wedding
4th Weeekend: FREE
So.... July and August? PACKED.
Sept. 4th: Tupelo 14.2
Sept. 10th: Run Through the Roses 10K
Granted, Run Through the Roses is a local race so that won't be as demanding on my weekend, but now that I think about it - it's like every weekend until midway through September I am BUSY!!!!!!!!!!!!!
Get An Email Alert Each Time ZIRCADIA Posts