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Quick note for deficit tracking:

Saturday, July 09, 2011


2000+156 (hooping) - 1963 = 193

Weekly: 1835, Daily average: 367

  Member Comments About This Blog Post:

MBSHAZZER 7/9/2011 8:31PM


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SEEHOLZ 7/9/2011 10:58AM

    Hopping made the difference yesterday--- proof that every bit matters, right? I like when I can say that at the end of the day, especially when I went out to eat or a party or something.

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MARLIE13 7/9/2011 10:51AM


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DOTTIEJANE1 7/9/2011 10:17AM


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KAIZEN7 7/9/2011 10:00AM

    Good job!

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Still trending down!

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?

  Member Comments About This Blog Post:

POOKASLUAGH 7/9/2011 8:18AM

    I always start feeling worse if I miss ST...

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MBSHAZZER 7/8/2011 5:01PM

    If you meet all of your goals all of the time, you did not set the bar high enough! LOL!

Sounds like a great evening at the wedding!

And, yes, ST, especially core work, is SO important for runners. I know it can be hard to do anything else if you could be running, but it's worth it to take the time.

Have a great weekend!

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SEEHOLZ 7/8/2011 4:29PM

    Great job so far Dana!

.... and I think you get a pass on the PT last night-LOL.

I agree - the key is with the core.

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NOELLIEMAE 7/8/2011 2:39PM


Keep working on it my friend! you'll make those "goals" habit in no time :)

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SWEATONCEADAY 7/8/2011 12:47PM

    you can do this girl!

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SKYFYRE 7/8/2011 12:27PM

    Good reflection, glad you aren't down on yourself, just holding yourself accountable!

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Ran today - YAY!

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.

  Member Comments About This Blog Post:

SKYFYRE 7/7/2011 9:32PM

    I hope it (weight) only heads down from here! Woot on the deficit tracking!! Go Dana, Go!

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MBSHAZZER 7/7/2011 6:18PM

    YAY for a good run! Any run, actually!

I love that you're playing in a wedding! So neat!

I totally know what you mean about mid-week splurges. I don't like to stay on track 100% on the weekends at all, so it's hard when you splurge mid-week. Good luck!

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FLUTTER-BY)L( 7/7/2011 12:11PM

    As long as the fluctuations are moving downward life is great. Good job on the run. Enjoy playing at the wedding.

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TIAGAYEPFA 7/7/2011 12:00PM

    You're doing great! Keep up the awesome work and keep having fun! - Tia

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SEPPIESUSAN 7/7/2011 11:35AM

    Nice! Fluctuations or not, it's gotta feel good to see that drop on the scale. :)

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July ROCKSTAR Goals!

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

  Member Comments About This Blog Post:

SKYFYRE 7/7/2011 9:26PM

    Fantastic goals and means to achieve!! I know you will rock the challenge!

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TRACYZABELLE 7/7/2011 8:15AM

    Sounds like a good planfor July! YOU go girl!

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HOPERY 7/6/2011 10:02PM

    So, I need to find the info on this challenge. You will rock it!

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KSIGMA1222 7/6/2011 1:34PM


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SWEETZMIX 7/6/2011 1:12PM

    You got a plan, now it's time to put it in action!!!!!!!!!!!

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SEPPIESUSAN 7/6/2011 12:38PM

    You can so do this!! But I will also just add that you don't look like you need to lose any weight at all from the pics you've been posting recently!

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MBSHAZZER 7/6/2011 12:24PM

    You are on FIRE, Dana!

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CURVES_N_CURLS 7/6/2011 11:54AM

    Miss Magda got to you!!! ;-p (Cool!)

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RDARLING 7/6/2011 10:39AM

    Super goals! I love that you set goals for your entire LIFE not just one aspect of it. That is how to ROCK IT!

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MARATHON_MOM 7/6/2011 10:26AM

    Looks like great goals! I will be posting mine in a blog later today. This ROCKSTAR challenge is going to be the "kick in the pants" that I need!

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RUNTRILAUGH 7/6/2011 10:21AM

    Great goals!
Can't wait to see how we do!

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Firecracker 5K Race Report

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.

  Member Comments About This Blog Post:

KSGROTHE 7/6/2011 10:17PM

    emoticon on your race! Way to get back into it! I hope your scrapes heal up quickly (if they haven't already)!

- Karen

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HOPERY 7/5/2011 7:57PM

    You rocked it and rolled it! You might even get a cool running scar. My daughter has one.

Glad you aren't more seriously hurt!

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CLOVERR1 7/5/2011 3:54PM

    Sounds like a good race, except for the bobble at the end there. Enough with the ankle crap, OK? You know, I feel ya on that one! Umm..especially since yesterday evening, as B and I were getting ready to go watch fireworks, I stumbled on the backdoor steps and ouched my bad ankle. I still had it taped up from the earlier race (which was probably a good thing), so don't think I really did anything to it again, but scared myself silly that I had. And I'm taking a babying rest day today, just in case...

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SEPPIESUSAN 7/5/2011 3:12PM

    Well, I'm sorry you got hurt, but you look fantastic and the wounds barely show in the photos. And to run a race at all in the height of summer is pretty impressive to me. I haven't been my fastest in the summer heat!

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SWEETZMIX 7/5/2011 12:56PM

    Great time! And you got up like a warrior and finished that race! Kudos to you!!

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SKYFYRE 7/5/2011 12:30AM

    Girl, you finish strong and with your head up high! Taking that little fall on the chin, and even being game for a photo-documentary of the occasion! Go Dana!!! Great Time!! And I love the sleeves!

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HOTRODSANDY 7/4/2011 8:26PM

    Congratulations on the strong finish even with the fall - OUCH!

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NOELLIEMAE 7/4/2011 7:59PM

    Yeah!!!! Just remeber what I told the kid at the race.... YOU get to walk away front he race with the best story ;) hope you heal fast! But show off those raspberries with pride! You finished the race with gusto!!!

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JOPAPGH 7/4/2011 6:32PM

    Love the product placement pic!

Hope you recover quickly!

Great time, all things considered....

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MARLIE13 7/4/2011 6:20PM

    HAHA slide show needed, what are those lyrics? "I get knocked down, but I get up again..." lol! Great job on your pace and way to rock a tumble!!

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FREGGIEQUEEN 7/4/2011 5:34PM

    Way to finish strong! :)

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    no picture of the fall? lol. so glad you finished and you are not hurt.

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VLVTGRRL 7/4/2011 3:49PM

    Sweet Jebus! I'm so squeamish I could barely finish reading your race report! But you ROCKED it! Even the fall, you finished strong and came in before the dude you were trying to best!

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MBSHAZZER 7/4/2011 3:38PM

    You are a bada$$ Dana!! I am sorry you fell, but what a great race nonetheless! Heat and all.

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ABSOLUTZER0 7/4/2011 3:33PM

    YOU ARE A FIGHTER!!! You fell down and got right back up! That's what I'm talking about teammate! Nice report, too!

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