Friday, May 18, 2012
Tcal - 1563
Carbs 253, Protein 56, Fat 42 (more carbs, less fat and protein than the day before)
Sugar - Hot Chocolate mix, piece of dark chocolate
Water - well I'm confident I had at least 50oz that I counted, so I'm hoping with the extra (because I did drink other water) I at least got to 64!
Ran 5.17 miles on my own and 1.35 w/ Roscoe, so about 6.5 miles run. That worked out really well - I felt like I was flying on the run by myself because there was no moseying to sniff things, and then I enjoyed the run with Roscoe even more. :) Looking at my splits, definitely faster than I have been running. All are better than or on the fast side of my Easy Pace Range.
I hooped for a couple of songs, too. I didn't mention this for Wednesday's sum up blog, but I had a rehearsal that day which was about 1.5hrs, and last night which was 2hrs. Both ensembles were brass groups which meant I was playing my trombone almost the entire time. I know playing a musical instrument is in the cardio tracker. I'm NOT tracking it, because I don't feel it gets my heart rate up or anything, but I'm hoping I am getting a bonus burn.
HOW I FELT:
Pretty good - SORE. Still sore today. The ST I did Wednesday was apparently very effective. Hungry sometimes. Last night I ALMOST CHOSE to go over range for an ice cream cone, but then I said - Dana, the rule was you could have it IF it is within range, and it's not, so NO ICE CREAM TONIGHT. And I was ok with that! :D I felt very proud of that decision.
192.5 - good good.
CHANGES FOR TODAY:
Do ST again so I don't slack off. I'll be making hoops today and finishing prep for the hoop-a-thon so that will get most attention, but I'll still go on a short run (probably all with Roscoe to get 2 birds with one stone), and do my ST! Including randomabs.com!
Thursday, May 17, 2012
So I figured I probably would be doing these every morning, instead of at night before I go to bed?
Yesterday was a great day right up until I spilled burning hot noodle soup on my hands. I was crying, it was horrible. After I calmed down, it only hurt if I stopped putting ice on it... then it felt like fire right away. Um.. concerning. And I already saw a blister forming.
Well fast forward, and it was only hurting if I didn't have it in the air from the fan, then going to bed, it felt mostly ok - this morning? Some parts of it feel like a mild sunburn, and there is one blister that is particularly bad, but mostly it's not bad at all. And my right hand is just fine, it's only my left hand. I just want to be able to play trombone ok - I have a rehearsal tonight, concert Friday and Saturday night and a gig on Sunday.
But I stayed on track!
Also yesterday I got a bike!!!! WOOHOO!!!! It's like this one:
A Schwinn Mirada, likely from the mid 1980's - this picture is from their 1985 catalog and it looks almost exactly like this. By the 90's the Mirada looks a lot different- flat handlebar and other changes...
Also there are some terrifyingly horrible pictures of me from the race I did last weekend - BUT... I let the bad ones overwhelm me and there are actually some ok ones, too. Here are a couple of those:
I'm still going to remember the horrible ones, they are a great motivator for me to stay on TRACK!
Tcal - 1532
Carbs 205, Protein 78, Fat 53 (more protein, less carbs than the day before)
Sugar - Hot Chocolate mix, a soda flavor ice pop
Water ?!?!?oz (I still didn't start tracking this...)
Ran w/ my dog, Roscoe - 2.7+ miles, also did some weights - not at the gym, because I looked at the scheduled workout and realized I could do everything in it at home, and I was running out of time in my day. Did dumbbell Squats, angled pushups (not wall pushups, a more challenging angle, but off of the railing at the top of my stairs - so I could practice the full body position but still complete the reps), bent over dumbbell rows, also rear flys in that position, and the randomabs.com workout of the day.
My chest is sore today, my legs are feeling it a bit, too. I really concentrated on great form and w/ the dumbbells I was just able to make it through the reps. I'm planning to do TWO full body ST workouts a week plus a randomabs.com workout on another day. So 3 ST a week, but only 2 days full body.
HOW I FELT:
Great! Everything was manageable, I got a lot accomplished during the day as well (getting a bike, fixing the audio problem w/ the TV (our infrared sensor is down, so adjusting volume or channels you have to get up, so I routed the audio through the stereo so you only have to adjust when switching between inputs), music rehearsal, workouts)
193 - what I expected.
CHANGES FOR TODAY:
Track my water!!!! Go on a run by myself so I can log more miles! Clean the shower!
Tuesday, May 15, 2012
I saw a SparkFriend do this and I thought it looked like a good idea for me, too...
Tcal - 1527
Carbs 215, Protein 65, Fat 52
Sugar - Hot Chocolate mix
Water ?!?!?oz (I need to start tracking this...)
Nothing. Lots of errands and tasks today, and raining all day so I didn't go running.
HOW I FELT:
Pretty ok - feeling a bit hungry right now, but I'm going to go have a popsicle that I already tracked (fruit juice, no sugar added), and drink some water and call it a day for food. I can do this!
????# - didn't weigh today, didn't see this format until later.
CHANGES FOR TOMORROW:
Track water, get a weighin since I had a solid day it should be fairly accurate as far as not retaining water, RUN! Do the randomabs workout - go to the gym to lift weights. Look at my NROL4W book for ideas on how to organize myself for that.
Monday, May 14, 2012
I need some serious accountability - in spite of all my blog posts here getting remotivated, I keep sliding into eating too much. I don't know what the deal is.
Can someone be an accountability buddy with me? To check in and help me keep on track?
I need to gain some traction and momentum and it seems like I do ok for about a week or maybe 5 days and then I just fall right off the wagon again. I'm getting sick of being stagnant. I still feel healthy, but I feel like my healthy habits aren't consistent like they used to be and that if I'm not careful, I will start that downward spiral back to being overweight again and I've been too successful at this and maintained a healthy weight for too long to let it go now.
Who's with me? I need a DAILY accountability partner!!! Maybe a facebook friend partner even???
Send me a sparkmail, leave a comment, let me know.
I'm happy my running is getting on track but I have to get the whole picture into focus.
Sunday, May 13, 2012
Up at 3am for the drive over to New Hampshire - 3hr drive, just short enough to be manageable without an overnight stay, but long enough to make us still consider it... and reject it! :)
This was my first race after my move to Vermont, and the move came with some inconsistencies in my training- then as I was getting back to normal, I got sick and too a week+ off completely, last week was my first week that felt really normal at 29mpw :P, hoping to keep building from there moving forward, but I felt in no way prepared to attempt a PR at this race.
My current half PR is a 2:27:16 at the Soldier Half Marathon last Nov - a 12+ min PR at the time! I felt really well trained going into that race, had an ideal course, and ideal conditions.
Knowing my training at this point, and that the course was supposed to be hilly, and the weather was pretty good, maybe just a little warmer than perfect at the finish - I tried to decide on a goal that would help me push myself, but not be unreasonable. I decided to aim for my goal MP which is about a 12mm - so faster than my LR and Easy Pace, but nowhere near what I'd need for a PR (sub 11:15)
Now the RACE!
Gorgeous weather - I ran by a sign shortly after we started that said it was 48 degrees. NICE! If you look across the water by that tree you can see a runner warming up.
Feeling good, trying to let everyone in the world pass me since I want a 12mm pace and I know it'll be easy to go too fast...
Mile 1: 11:28
Mile 2: 11:33
Whoops! Too fast!
Sign that made me laugh at an early aid station... :)
I manage to get closer to my goal pace:
Mile 3: 11:50
Mile 4: 11:56
I had decided to GU based on miles, knowing this race had EIGHT aid stations, I was just going to aim for somewhere close to 4, 7, and 10 - there was an aid station at like 3.55, 6.85, 9.88 or something like that - close enough. I took water at most of the other aid stations, only skipping one early one.
Worth mentioning now, the aid stations are having a contest for most awesome, so several had themes - here's a flamingo hat at the "Aloha" station...
Mile 5: 12:00 BANG ON!
Mile 6: 12:02
Passing halfway, feeling great - we are now turning onto a loop of a smaller road, and hit the next aid station where I see this lady:
SUPERHERO AID STATION!!! All the kids were dressed up, a couple green lanterns - I took water from a Superman kid complete with fake muscle chest.
Now... on this loop, now I realize why they call the course hilly... short steep rollers start just POPPIN OFF!
(On the steepest, I was NOT taking pictures - pure concentration! But you can see the rolling nature at least...)
But apparently this inspired some pep in my step, or it was my latest GU - who knows. I wasn't watching pace just rollin w/ the hills
Mile 7: 11:26
Mile 8: 11:33
I think at this point I see how fast I took the last two, and we hit some more steady uphill sections and this is where I really start longing for the next mile markers....
Still beautiful! This little creek/waterfallish thing was at the top of a longer hill. :)
Mile 9: 12:11
Mile 10: 12:13
Mile 11: 11:43
At the mile 11 point, we turn back onto the road we headed out on, and I remembered seeing mile 12 marker on my way out - LET'S GO!
I forgot my bodyglide and I have blisters on both pinky toes by now, my left piriformis is talking to me, and I'm ready to be done.
Mile 12: 12:16
Mile 13: 12:00 - BANG ON!
Time for one last picture!
Final .22 - 11:12
Garmin Time: 2:36:40
UPDATE: Official time - 2:36:35
Average pace per Garmin Measure - 11:51, Pace for 13.1 mile course measurement - 11:58
Official time is a HAIR better since I waited to cross fully before shutting down Mr. G, but pretty spot on to my goal - soooo happy. And my 2nd best half marathon time!! On a tough course! Undertrained! (Good weather though, so I had that on my side - it was 60 at the finish!)
And my DH brought our sweet Roscoe out to the finish for me! :) That was AWESOME!!!!
I could have only been happier with a PR race, and feeling I wasn't ready at this time for that - I am glad I picked a reasonable goal for myself.
I just LOVE the ribbon on this medal!
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