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And A Second Thing....

Friday, September 20, 2013

I appreciate each SparkFriend who responded to my blog two days ago asking what one thing you could do to improve your program. I recognized myself in several of the answers:

1. Strength Training was mentioned at least twice. I have no reason not to be doing core and arm ST, but I have been very inconsistent. I may need to see a doctor and/or physical therapist before trying leg strengthening again. I injured my left glute area in April running hills, thought it was totally healed, but re-tweaked it August 1st when I tried to strengthen it with lunges. I plan to take pen and paper tomorrow and get names and maybe numbers of professionals to contact by talking to runners in my Galloway group.

2. Counting everything including coffee creamer. Oh, yea, I'm guilty of usin.g a bit of powdered creamer in my coffee at the gym without counting it.

3. Sleep. I'm doing pretty good getting at least 7 hours each night except about twice a month when I have trouble sleeping. But aiming for 8 hours would be better. On Saturday my long runs' start time varies between 4:30am and 6am, so my bedtime varies on Friday.

4. Cutting down or out artificial sweetener. Honestly, I've cut back a lot, but recently my intake has gone up a bit. Need to address this continuing issue!

So I will:
1. do at least two arm and core ST session per week; consider glute treatment
2. count everything including coffee creamer
3. go to bed at 10pm Mon-Thurs, Sat & Sun; Friday will vary based on run time
4. make sure artificial sweetener intake is not increasing; think about further reducing it again

Thanks, SparkFriends, for such good ideas and reality checks! Hey, maybe is there one (or 4) more thing(s) you could do to improve your program?
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Member Comments About This Blog Post
    1670 days ago
    1673 days ago
    Giving up creamer and sweetener would both be the way to go for me. So I will make that my goal for the weekend.
    1673 days ago
  • GABY1948
    I have learned much from your last blog and this one too...can't wait for any other things...I have become more diligent in being more EXACT in measurements for sure!

    Thanks, Marsha and all!
    1673 days ago
    Last Spring I switched to black coffee (in reference to counting everything including creamer). I much prefer the taste of coffee with 1/2 and 1/2, but I figure I save myself a little fat and a few calories each time I drink coffee (which is often).
    1673 days ago
    emoticon emoticon
    1673 days ago
  • _LINDA
    I just invested in a foam roller to aid in stretching out difficult areas. Perhaps you would like to try that with your glute..
    Getting enough sleep is always a goal for me, but more like wishful thinking as it never happens :( If I could get proper sleep I am sure it would help me in all areas of my healthy journey..
    I have been told to dial back the fitness classes to give my shoulder/elbow a chance to settle down, if it will at all :(
    So I am taking a couple of 'rest' days hiking the trails with Mom this weekend.
    Hope you have a great weekend!
    1673 days ago
    I'm proud of you!
    1673 days ago
    Oops, I was slacking off and missed your recent blog... but I gotta tell you, I have had bursitis and was not about to insitigate another bout of that, so I started with 500 ml water bottles, and as I walk to the service road to my track, I do bicep curls, and
    T's, and round the world, and reach to the sky exercises with the water bottles... I increased slowly over time and I am now up to 1.5 lt. bottles which is about 2.5 lb Amercian, but I have grown biceps... it's the persistence, it pays off..

    Continued success.... emoticon
    1673 days ago
    1/I've decided to up my activity level/intensity. I'm still walking 8-10k a day, but yesterday and today, I added periodic jogging to the mix and I could feel the difference. So I'm going to try to run more with the goal of being able to run 5K by the new year.
    2/More cross-training/strength training. I'm walking long distances but that's about it. I'm going to try and add swimming on bad-weather days and a friend & I are about to try Jillian Michael's 30-day shred. (We'll see how that goes).
    3/Restarting quick-track goals. I had a bunch of these going and when I checked them off each day, I did find it motivating. Somehow I got out of that habit. I'm going to revisit them and start tracking them again.
    4/... okay, I didn't have a fourth in mind. I'm pretty good about portion control, but recently I've been eyeballing things more, so instead I'll go with one of the earlier suggestions and start MEASURING things out again.

    1673 days ago
    1673 days ago
    Those are all great ideas! Sleep is so important. Sometimes I don't get enough sleep and I don't perform well, feel like I need to eat more (and make poor choices) so getting enough sleep (going to bed by 10) will help me feel better. emoticon

    Thank you for your good ideas and I know you can reach those goals you set! emoticon emoticon
    1673 days ago
    My husband and I gave up regular soda a few years ago and we both lost some weight, he kept his off and I gained mine back despite no more soda. I just gave up diet soda completely, I still have about 2 packets of artificial sweetener a day in my morning tea but that's it.
    1673 days ago
    emoticon Spark friends are the best!
    1673 days ago
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