Saturday, July 09, 2011
2000+156 (hooping) - 1963 = 193
Weekly: 1835, Daily average: 367
Friday, July 08, 2011
After the wedding last night - food was limited and not too bad, so I did well on the food front, attempted to track it all so I have an estimate for yesterday's intake - this morning I was at 183. Soooo - ok! haha :D
Maybe I can actually try to get 180 or below for my July Rockstar challenge! We shall see.
Yesterday's deficit tracking:
2000+520 (run) - 1781 = 739
Weekly Deficit: 1642, Daily Average: 410.5 - closer to that 500 number! :)
I have not done my PT exercises, yesterday the wedding lasted sooooooo long. I was standing around for a lot of it. I would've maybe even done them in a side room but people were in and out of there, too and I was (obviously) in a dress and everything... it was not happening. HAHA. No ST yet this week... I plan to get in some yoga stretches tonight, and at the bare minimum PT exercises + core work. I need my core to be strong to help my other stuff. I re-read an article in RW about injuries and on the PF section this Dr said when they meet someone that's been struggling for years with PF pain, usually they have a weak core.
I think this could be said to apply, I have been neglecting most ST for quite some time now, including corework - and that is primary to running!!! Lots of runners don't do much if any ST, but most at least make time for core because that has such a big impact and they are muscles that aren't naturally strengthened through running necessarily - like your leg muscles. ANYWAY.
Prayer has been happening, food tracking, lots of good things - I don't want to only focus where I'm MISSING my goals, but there are some lacking areas that I still need to work on - but hey, that's why they're GOALS!!!!!!!!!! Not a list of things I already do everyday! :D hahaha. Right?
Thursday, July 07, 2011
4 miles, just as scheduled. Felt good - my stupid hip bruise hurt a little bit w/ the impact just travelling up to the bruised area, but it was clearly external, not joint pain or anything. Kept it at my perfect easy pace range, no problem.
Working only half day today cause I'm playing my trombone in that wedding today.
Also we're playing at the reception, so I'm not sure what my food will be like - I will be keeping track of what I eat to put it in the tracker, though! Unless it's amazing, in which case I might declare splurge meal is tonight or something. But I dunno, I always get wary of spending a splurge meal midweek when there is still a weekend coming!!! At least my DH will be there so I can consult with him on that decision (any plans for us to eat out this weekend? no? ok then!)
I didn't do any exercise yesterday other than hula hooping. I did PT stretches but not exercises, no ST. No yoga.
But today I did a couple of pyramid pose stretches and worked a forward bend for a while, so I fulfilled my yoga challenge for today, got in #2 for running days this week, tracked all my food yesterday:
2000+356 (hooping calorie estimate from Spark)-1806 = 550 deficit
Weekly deficit: 903, Daily average deficit: 301
To lose a pound a week, the average daily deficit should be 500. So we'll see! Today's run burned over 500 calories, can't remember exactly what Mr. G said, but something like that. So perhaps I will have an even larger deficit today!
This morning I weighed - 182.5! HAHA I met my 4lb loss in one day!!!!
Perhaps I yesterday was a high fluctuation and today was a low fluctuation - we shall see how this all plays out over time. I'm going to start using Physics Diet again to track daily weight for my trend line.
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.
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