Thursday, October 02, 2008
So this morning I went on my "speed work" run of the week. I decided earlier this week that I would do a tempo run to make sure I'm not just getting slower with all this slower running in my other workouts.
SO! Just over 2 miles in... ALMOST 21 minutes. :D YAY! An average pace of 10:19. SOooooooo that's good. :D Mapmyrun's amazing stats tell me that's about 5.81MPH. I'll take it! It's not my fastest run EVER or anything, but it's on par with what I was doing before I got sick and stopped running really and then putzed around and then started doing this new slower jogging and whatnot.
My AHR was 176, which is 90.25% of my MHR. Consulting my "running bible" as I'm using it here, the Competitive Runners Handbook, a "tempo" pace should have you between 85-92% of your MHR. If I was running AT my race pace or goal pace I'd ben between 90-95% at 5K pace and 90-92% at 10K pace apparently. Well, I was trying to run at a race-like pace, and MAYBE I could've pushed it faster but I'm happy that running at these paces should result in a heart rate similar to what I had. So apparently my level of fitness running at that pace is not bad for that level of effort, I just need to make sure I'm not putting forth that kind of effort in every run. (same jibber jabber I've been saying every run blog pretty much, but every time I do it I get a new reinforcing confirmation that I really think this strategy is sound.)
Work was better today. We had a really productive (I think) staff meeting, I got some other stuff done before that, trained someone on something. All good stuff. Much better than the headaches of the beginning of the week. :) And tomorrow is Friday so YAY on that.
Last night I cooked up a big batch of brown rice to use in dinners for the rest of the week, as well as last night's dinner. I cubed some chicken breast and diced some onions. Cooked up the onions till they were somewhat browned and awesome looking, added the chicken seasoned with Mrs. Dash Southwest Chipotle, and when the chicken was nearly done I added a cup of black beans and some cumin and another sprinkle of Mrs. Dash. Served that over the brown rice - SO GOOD. And so easy and just right up my alley. If I had any eggs I would've fried an egg to put on top and maybe added some salsa. :D But it was good with just the black bean/chicken mixture and rice. Tonight will be rice on the side with chicken fixed some kinda way and I bought a bag of microwave steaming fresh asparagus that I'm excited to try. I love asparagus.
AND I really like my outfit today. :) The part that I really like is that I'm wearing my houndstooth stockings with some pale mintygreen colored lace legwarmer things my sister bought me in Japan. How can I help but feel cute in legwarmers? I know it sounds odd... I'll have to take a picture even though my hair is total nonsense today and I don't have any makeup on.
P.S. -- this emoticon thing is kind fun. Also I watched the new episode of Pushing Daisies this morning. :) Such a cute show!
Wednesday, October 01, 2008
So... today has been a crazy day at work. Just ridiculously busy and weird technical issues and all that good stuff.
Also today was the start of TOM! LOVELY.
I stayed up wayyyyyyy too late last night. My lovely TiVo recorded Biggest Loser this time!!! :D WOOHOO! One of the other shows we usually record on Tuesdays was a repeat, so it could actually record it. I ended up watching that until about 2:30 or so, then chit chatting with my sweet DH until after 3AM until finally I was close to tears with exhaustion, not that I was unhappy or anything, my body was just like DANA. CUT IT OUT AND GO TO SLEEP. So I had to tell my sweet DH, I need to sleep. hehe.
I did not stay to my minimum last night, but I did not get close to my maximum either. Ended up right in the middle and I'm ok with that.
This morning I woke up later than usual and was having a nice internal struggle about going to the gym which ended in me going, DANGIT DANA JUST DO IT! So I did -- I only had enough time with waking up late and taking time to eat and so forth to do one rep of each MTC circuit, but I was able to finish them all in just the right amount of time. It was about 38min and 381 calories. Good stuff.
Not sure what I'm gonna fix for dinner tonight, but I think it might be an Indian SparkRecipe for some lentils and there was also a naan recipe I was interested in trying. Might save this for the weekend though, when I have more time and am not coming home from a lengthy day at work.
OH and P.S. since I've been including this in almost every day... last night's dinner was Grilled Cheese Sandwiches. :) And you thought I was so healthy eating and cookariffic. My DH bought the bread and I was slightly bummed because it was a HFCS bread, but whatever, it's one dinner. It was Rye bread though and it was definitely very tasty. :) So yes, we had a dinner of Grilled Cheese made with no special healthy bread, regular Kraft slices. I guess there is the modification of cooking spray and spritzing the bread with I Can't Believe It's Not Butter instead of cooking in butter.
Tuesday, September 30, 2008
That title is in response to the fact that I just ate a 6" turkey sub when I was full because I was irritated.
Yep. Stupid. I came in to work to find everyone in a meeting except me. So I get to respond to questions people have been holding on to because there was no management on the floor for who knows how long, and then field everything until they finally come out. And my boss says, go in and get something to eat!
I picked a healthy thing. I turned down chips and cookies. But I'm still a bit frustrated with myself because I basically ate it out of bitterness and so I wasn't completely "left out". GRR. And I knew it as I was doing it. I should've just ignored the invite for food. ANYWAYYYYYYY........
Other than that it's been a really good day. :)
I got up, worked on my quilt (added another row to the front - two more and the front is DONE), went for a run, watched a bit of biggest loser Australia Season Two... and came to work. Good stuff.
THE RUN: Well -- I went even slower this time somehow, 15:35 min mile average, but my heart rate was also lower. Average of 157 which is 80% still, but much lower than I had been running. I figure I'm not gonna stress too much about it not being 70-75% because I'm just going to keep going at this level until my heart rate gets lower going at that speed. Then when it is too low at that speed, I can speed up. Sound good? GOOD. Cause that's my plan. At this super slow rate it took me 50:23 to run 3.23 miles. The good news is by running so LONG I burned a whopping 589 for that distance. :) So that's nice. My Max heart rate for the run was 167 as well, which is just BARELY outside the "target zone" for me, so nearly all of those 50 minutes was spent within the target zone at least. That's a first, for sure. It's also the longest run I've done in the "new" shoes. My other ones are up to almost 230 miles, so I want to start working the new ones into some mileage as well. I had been wearing them only on speed days for some reason. Hahaha.
FOOD: Well, last night was just some pasta and garlic bread. Nothing exciting.
THE SCALE: While yesterday was above my range by a bit, today I'm within by at LEAST a lb, so maybe yesterday was just a high fluctuation. Given that this week is TOM and today I'm still within my range, I'm feeling good, but I still want to make sure I'm keeping to the lower side of my cal range this week. I think last week I was maxing it every day and I do not want that to become a habit. (Although today with the sandwich flub, it might not go so well -- but I'm still going to try.) The cool thing is that even though I ate that sandwich, if I still eat everything I brought for lunch, I'll have 291 cal to my minimum and 641 to my maximum, so staying within my calorie range today will NOT be a problem. Especially now that the ice cream's gone. *shhh* HAHAHA :D
Monday, September 29, 2008
So..... DH's thing did not go well. :( Poor guy.
He's not sure what his next steps are at this point. They basically want him to break down his idea and do a tiny part of it instead, which he is completely disinterested in doing and it ruins his whole idea of the project. His mentoring professor thought his original plan was still a good one, but the committee was not digging it. He hasn't really had a chance to really regroup with them yet. We've had a very kind of depressed weekend full of me trying to console him and enabling stress/emotional food eating behavior... (EEK!). We went out on Friday night to Buffalo Wild Wings. I ate HORRIBLY. But -- that was my one splurge all week, so I'm trying not to feel too bad about it.
I got a lot done this weekend, but my DH is still not back on his game. He hasn't been able to sleep at all and is feeling kinda sick now. :( So more and more good vibes for him. I don't think the situation is as bad as he's feeling about it, but he's definitely an ALL OR NOTHING type personality. He tried really hard to stay positive. We had a lot of fun going to the play -- it was a comedy and quite relaxing. We watched the Alabama game -- I fell asleep during the 2nd half, but wow Alabama played an amazing 1st half, yes?? I'm glad we held on to the win as well. (And my Noles won their game, too, even if I couldn't watch it. :P) We went to Schlotsky's to pick up food on the way home after the game and since I had never been and had no clue what the cals were like, I made a super safe choice of a small veggie sandwich. I was very proud of myself. :)
So with two eating out days, one well within cals, and yesterday within cal range if not a bit low, this morning I weighed JUST OVER the top of my maintenance range. GRRR!!! Then I remember -- this week is TOM. OH. So I'm HOPING it is due to that, but to be on the safe side I'm going to aim for staying at the low end of my calorie range all week and focus on healthy choices and not just staying within cals.
High points of the weekend:
LONG RUN ON SATURDAY: I had an amazing running experience Saturday. A very SLOW running experience... I went for my 5.15 mile route and tried to keep my HR below 150. Didn't happen. BUT!!! I did keep it in the 150's for a lot of my run. There were a couple of hilly areas where it climbed a bit, and a few times I sprinted across some intersections... but mostly I kept it lower than I EVER have during a run. My average HR was 161, which is still 82.5% of a MHR of 195. I'm trying to get my base level to be more like 70-75%. (Which would be 146.25 BPM -- SO LOW!!!) I ran just over 15min miles. YEAH. That is some SLOOWWWWW jogging. Of course there were a couple hills factored into that time, but still. The amazing part was that I felt like I could have gone on running like that FOREVER. 10K?? SURRRRRRRE. Maybe a half marathon one of these days??? I can see it in my future now. By not training so fast I was better able to see what my potential was.
Now -- I am not happy with how slow I had to go to get my heart rate within the desired range. It was really difficult at times to reign myself back. I'm hoping that if I continue training while monitoring my heart rate and really focusing on doing this thing EFFECTIVELY, then I can improve my base pace significantly. It could be that it's so slow right now because I HAVEN'T been keeping up with my running well. My most recent run of longer than 3.23 miles (9/15) was 8/7 (5.15 miles). So it had been over a month and a half since I had been monger than 3.25 miles in a run. And I haven't had more than 2 runs a week in a long time.
This is gonna change!!!!!!! :) I feel like having a plan and a strategy makes running more exciting -- instead of feeling like I go out there and do it with minimal improvements and I'm banging my head against a brick wall or something. I'm going to run on Tues+Thurs+Sat. Saturday long runs -- giving my body the opportunity of a 2 day recovery after those before Tuesday. Maybe I'll start running more later... but for now this is my plan. I need to run a minimum of 3x a week if I'm going to have any kind of consistency.
ANYWAY! The other good news -- I burned 959 calories during that run according to my HRM!!! HOLY CRAP! My other runs of that distance had been estimated at around 700 calories by mapmyrun. I did run for a shorter length of time, but I was also working harder... so I'm thinking I may have been underestimating my effort on those runs.
QUILT MAKING: I got half of the front side of my quilt pieced together. :) Now I just have to get the other half, stick em together, do the back..... and then sew it alllll together. :D Piece of cake, right? HAHAHA. Actually I was surprised at how quickly it was going once I had everything laid out. I made a map of a KIND of a design based on the numbers of different colors of shirts I had, and putting a certain special shirt in the middle. So then I laid the squares in order by rows and after that it was just pin, sew, pin, sew, and "sew" on. (HAR HAR) OH WAIT THERE'S MORE. "Sew" far, "sew" good. BWAHAHA. Anyway.
COOKING: I made an AMAZING recipe courtesy of Jillian Michael's Making the Cut book -- Bombay Curried Shrimp. DO IT people. Everyone out there that has the MTC book. It's amazing. Basically - chop up some green onions/scallions (.5 cup), 1 red bell pepper, 2 medium tomatoes. Toss 1.5 lbs of shrimp (peeled and deveined) with 1 Tbsp of flour and set aside. Heat 2 tsp of olive oil in a nonstick skillet or wok or whatever. Heat the scallions and 1Tbsp of Curry powder for about 1 min. Then add the bell pepper for another minute. Then you add the tomatoes, .5 cup of lite coconut milk, 10oz of chicken broth, 1Tbsp of lemon juice... and I'm pretty sure that's it. Simmer for about 4 minutes. Then add the shrimp and simmer again for a while, until the shrimp are cooked and tender and the consistency is where you want it.
Serving 1 cup of shrimp mixture with 1 cup of cooked brown rice and topping with 1.5 tsp of shredded sweetened coconut = 397 calories. Can't remember the rest of the ingredients. If you check my nutrition tracker you will see the nutrition facts for me inputting my ingredients with only 1lb of shrimp and making 4 servings (not including the rice or shredde coconut on top). (The recipe made with 1.5lbs of shrimp is supposed to be 6 servings.) Good stuff. The leftovers are in my lunch today which is where you can see the nutrition facts for that amount.
HOUSE STUFF: Also got the shopping and a ton of laundry done. :)
Well... I tried to pick some good emoticons for each item so you could skip one if uninterested, but they didn't really have great ones for each... oh well. :) HAHAHA.
Did anyone make it this far in the longest blog ever?
Friday, September 26, 2008
I bargained with myself this morning. I said -- "Dana, you know if you don't workout today, that means working out Saturday AND Sunday. Are you OK with that?" And I carefully considered and answered,"YEP!" So anyway, good good. I'm thinking this tactic might be ok with me -- the off Monday and Friday tactic that is. It still leaves me 5 days of the week to workout, enough for my 4 workout a week minimum, and enough to get to my 2000 cal burn a week goal, and it lets me not have to get up super-early to workout on the two days I have to be at work earlier than the rest of the week.
My DH is doing the first in his dissertation presentation thingies today -- I can't remember what it's called... if this is his like proposal presentation? Anyway -- whatever it is. GOOD LUCK TO MY DH!!!!!!!!! PLEASE! :D hehehe. Send all your good SP vibes in his direction.
He asked me out earlier this week. :) Taking me to a PLAY tomorrow. Isn't that cool? I haven't been to a play in ages. It's something on campus, but I'm still really kind of excited. :)
Started watching Biggest Loser Australia season TWO online this morning -- not through the first episode yet, but got to see them have their "LAST MEAL".
They set up this massive stage area with a total smorgasbord of food. Piles and piles of very unhealthy options. Everyone stuffed their faces. THEN, they were shown slow motion replay close-ups of what they looked like while eating that food. UGGHH it was painful to watch and it wasn't even ME on the screen -- I can only imagine having to not only watch myself eat, but watch myself stuff my face with unhealthy garbage.
I'd like to think that even when I ate unhealthily I didn't shovel the food into my mouth... but .... to be honest, I have always eaten very quickly and if I had more food to eat I was probably shoveling it in with the best of them. :) More elegant table manners gets to be a nice side effect of me being mindful about what and how I'm eating.
(Except for when I was eating Indian food last week... I could tell I was in shovel mode - UGH.)
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