Everything you ever needed to know

Wednesday, December 30, 2009

Last run of the year

And the only exercise I got over Christmas. Oh well.

After two weeks of doing nothing I finally felt guilty enough to do something. I stopped tracking my calories completely during Christmas - there's just no use. By some Christmas miracle I've maintained my weight when really and truly I should have gained. I mean my mom brought me my favorite Red Chili Burro from my hometown Mexican food place plus homemade tamales. Ooooh just thinking about them makes me salivate.

The weather has been cold - now I'm in Tennessee so cold is relative. I realize this but for me 30-40 degrees is too cold to be outside. I'm from the desert - remember. But I sucked it up since it was in the mid 40's today. Yes, there was wind but most of the greenway was sheltered. Yes, it tried to rain and snow on me after 5 miles but by then I was too far in to the run to give up.

My original plan was to run 6 miles but I ended up going 10. Still have pain in my right leg but not enough to stop me this time. I took it slow - 12 minute miles which included walking breaks. I had a nice time and thought about how far I've come in the past year. Last December 30th I had not yet run 4 miles. I never had run any type of race. I still thought it was rather ridiculous to run even 5k and I was wearing very old shoes with no type of running support and cotton shirts. I had not heard about Running Penguins, PR's, or tempo runs. And I still preferred to run on a treadmill (thank goodness I grew past that).

And now, well I still have a lot to learn and I certainly haven't broken any records (except my own PR's). I'll never be the fastest or the best at running but that's not my goal. My goal is to just keep running. To get a little bit faster and better but slowly and over time.

This year my goals are to run a 28 minute 5k and to run another 1/2 with the hopes of getting under 2:30. I also would like to lose this last 20 lbs. I'll participate in boot camp again and continue to watch my diet (after the holiday treats stop tempting me). Earlier this year I talked about eventually doing a full marathon and I still think about it but I'll have to see how this coming year goes. If I were to do one it would probably be the St Jude Marathon in Memphis in December. So it may not be 2010 but I'll keep thinking about it. It's not that I don't think that I can do it - I'm sure I could do it but the time it will take to train is intensive and it's hard to do that right now with my jobs and family.

I've enjoyed writing the blog and thank you all for reading - even the people I don't actually know in real life. Keep reading and encouraging me - I definitely need it.

Happy New Years!

Friday, December 18, 2009

Imbalanced

This week has been okay - I've exercised every day but my intake of calories hasn't been as good. I haven't eaten so much that I'll gain weight but I probably won't see a 2 lb loss again this week. Part of it can be blamed on Wednesday's department Christmas party/lunch - so much good stuff cooked in butter. The other part can be blamed on PMS. In fact, even if I could overcome my need to consume everything in sight I would probably still maintain my weight as I start to retain water. The real trial will start tomorrow since my rec center is now closed until January 4th. Now I have to force myself outside in the cold/wet weather or run mindlessly on my treadmill at home.

After reviewing my latest thyroid numbers I've still decided to hold off on medication. My levels while under the normal limit (and thus indicating hypothyroid) aren't too far under the normal limit and I don't have bad symptoms. After having such a bad reaction to synthyroid I'm not eager to try any other drugs yet if I have no symptoms.

My fitness assessment revealed that I have 39% body fat which is bad. I didn't expect it to be that high after all this running but it does match the fact that I still need to lose 20 lbs. My Christmas wish is to get a heart rate monitor/watch thing so I can try to do more cardio within that "fat burning" zone rather than getting too high where I'm just burning off carbs. It's a bit depressing but it's also motivation to keep working out.

I probably won't have much to report on over the next week unless I do manage to get out in the winter weather and run. I made up a training schedule to work on getting those 9 minute miles for my 5k so I do have a plan to stick to.

Stick, stick, stick.

Monday, December 14, 2009

Weekly Results - 12/7-12/13

Sunday 12/6 - Day off from exercise and a "cheat" day for eating. Started to count calories but stopped after it became depressing...

12/7 Exercise - 1000 calories, Eat: 2285 calories, Net: 1285 calories
12/8 Exercise - 550 calories, Eat:1666 calories, Net: 1116 calories
12/9 Exercise - 600, Eat: 1641 calories, Net: 1041 calories
12/10 Exercise - 175, Eat: 2034 calories, Net: 1859 calories (bad)
12/11 Exercise - 730, Eat: 1374 calories, Net: 644 calories (bad)
12/12 Exercise - 400, Eat: 1240 calories, Net: 840 calories (bad)
12/13 Exercise - 810, Eat: 2071 calories, Net: 1261 calories
Total:
Exercise - 4265 calories
Eat: 12,311 calories
Net: 8046 calories
Avg Daily Net: 1149 calories

I was able to lose 2 lbs last week bringing my total weight loss to 9 lbs for my 6 weeks of boot camp. And while my avg daily net calories are fine I did a lot of swinging back and forth this week which can play havoc on my overall metabolism. So this week I'll try to be better. ;)

I've said it before but I love http://www.myfooddiary.com/. It's an awesome way to track your calories and exercise.

Today I talk with the Dr. about thyroid meds and I meet with my trainer for a fitness assessment. Since boot camp is now over I'll get through this week with some regular aerobic classes and cardio at the rec center which will be closed starting next week. So for the two weeks it's closed in December I will try and be good about running (either outside or on our treadmill at home) and doing Jillian's Shred for cross-training. The next boot camp doesn't start until the end of January so my plan (right now - we know how it changes) is to focus on some short runs with speed training for the next 6 weeks. I've signed up for the Zoo Run Run 5k on January 24th and my goal is to run it in 28 minutes. That will be a difference of 3 minutes from my first race last January. It's attainable if I keep focused on speed training. There will be cross-training as well and I hope to stay focused on the diet. If I keep doing what I'm doing I can reach my goal weight by March and that just sounds amazing to me so it's keeping me on track for now.

Thursday, December 10, 2009

Paula Deen you evil witch.

It's very hard to focus on watching your caloric intake and getting umpteen million calories burned per day (I never exaggerate) when you're looking up at the gym t.v.'s and see this lady making cookies. We're talking full sticks of butter, cups upon cups of sugar, chocolate and caramel delights...

I love her and I hate her.

Down one more pound - that's 8 pounds total since boot camp started. Only one more day of boot camp left so I won't get to my 10 pound goal but I'm very happy with that number and it will give me more motivation to stay away from the cookies this Christmas. Well, I'll still eat cookies - just not so many cookies.

Tuesday, December 8, 2009

A glimpse inside my mind

Ok so yesterday I was getting in some cardio on the elliptical before heading to boot camp. I had my iPod with me and this song was on (one of my favorites):

http://www.youtube.com/watch?v=yJQFf0qj9Nk
The Offspring - Come out and Play

But on the TV was this video:
http://pbskids.org/bigbigworld/video02.html?playertype=realmedia;speed=hi;mediatype=video;media=/kids/bigbigworld/curve_of_the_world_lo.rm,/kids/bigbigworld/curve_of_the_world_hi.rm,/kids/bigbigworld/curve_of_the_world_lo.wmv,/kids/bigbigworld/curve_of_the_world_hi.wmv,/kids/bigbigworld/curve_of_the_world_lo.mov,/kids/bigbigworld/curve_of_the_world_hi.mov;widescreen=true;basepath=/bigbigworld/video02.html
(wow that's a long url)

Edit on 7/16/10 this URL no longer works and I don't have another clip of It's a Big Big World that matches up as nicely but you can see try this experiment on this YouTube clip if you get to about the 50 second marker on it: http://www.youtube.com/watch?v=piJosKXvpyA

Go ahead and open up both windows. Get "Come out and Play" started until he starts to sing and then start the other Big Big World video but put that one on mute. Maybe you'll be as amused as I was - or maybe not

Monday, December 7, 2009

"I want you to feel like you're going to die!"

I "heart" Jillian. And I'm not techo savy enough to know how to put the "heart" emoticon on the computer but I do have an advanced degree (for what it's worth).

Back in August I bought Jillian's 30 Day Shred which has 3 levels of torture. If you're not familiar with it each workout is 20 minutes long and is divided into three parts which are further divided into three parts:
Part 1: 3 min strength, 2 min cardio, and 1 min abs
Part 2: 3 min strength, 2 min cardio, and 1 min abs
Part 3: 3 min strength, 2 min cardio, and 1 min abs
All three levels are the same length, she just increases the intensity of the exercises. Like in level 1 you can get away with doing jumping jacks and pretend jump rope for your cardio. Where as in level 2 you have to do mountain climbers. And I've blocked out what level 3 is because I don't think my brain could handle it.

All you need is 20 minutes and some hand weights. So last week I finally bought some 5 lb weights (because I learned the hard way that I cannot do this video with 10 lb weights). And while I didn't feel like I was going to die this time around it was a good workout. We'll see how I feel when I increase the levels. But it's an improvement to my try in August when I only made it through 10 minutes of this video (with 10 lb weights albeit). I plan to use the DVD over break since I won't have gym access for a couple of weeks.

Yesterday I stuffed myself full of finger foods, cookies, and adult beverages and stopped counting calories after I hit about 2500 - it was bad, very very bad. Today it was back to boot camp and the elliptical to try and undo some of the damage.

But before my day of carnage (aka Annual Cookie Exchange) I did weigh myself and I got my 2 lb loss last week. That had disappeared by this morning but I knew it was more due to bloating from all the salt and alcohol I consumed the day before. It should float back down again now that I'm behaving.

This is the last week of boot camp. I signed up for a personal fitness assessment to be done sometime this week or next - I'm curious to know my body fat and metabolic rate and all that jazz. I also get my new thyroid test results sometime this week. So this next month should be filled with all kind of fun medical drug experiments. Wish me luck.

Saturday, December 5, 2009

Weekly Results 11/29-12/5

Sunday - 6 mile run and 2 mile cursing limp back to my car.
Calories burned approx 1200

Monday-Thursday - 1/2 hour boot camp and additional 30 min of cardio on bike and elliptical.
Calories burned approx 500-550 per day

Friday - no boot camp, lunch at La Siesta, guilt all afternoon, 20 minutes of Jillian's 30 day shred level 1 that night.
Calories burned approx 150-200

Saturday - 15 minutes vigorous walking (4-5% incline) and flat running (5.5 speed); 23 minutes on bike, 29 minutes on elliptical
Calories burned approx 500

Total Calories burned: approx 3900-4000
Calories consumed: approx 10,400

Calories per week needed to maintain weight: approx 14,000
Net calories: 6400

We'll weigh tomorrow to see official weight results. But next week I have been commanded to eat more calories from my trainer. She said it was fine to do this for one week but that daily my net caloric intake should be 1200 per day. This week the average was less than 1000. I definitely don't want to put my body into starvation mode where it will eat muscle rather than fat. I have a Christmas party tomorrow so I'll be adding in some empty calories but over all I've felt really good this week. Hungry at times but not tired. I noticed I felt horrible after my Mexican food indulgence on Friday. Part of what I've loved about this week is the balance of food that I've eaten - the right amounts of fat/carbs/protein, just not enough calories overall to balance out the exercise. However, next week I probably won't add in AS much extra cardio so my net caloric intake will be a bit different. The trick is to not bounce up and down and make my metabolism go crazy.

I'll post more about Jillian's workout video tomorrow when I weigh in.

Wednesday, December 2, 2009

So far so good but so hungry (like the wolf)

Day 3 of 1000 calorie loss days. I've gotten in my exercise and eliminated my calories accordingly. Another pound down on the scale already but I won't do an official loss until next Monday because things fluctuate so much. I'm actually enjoying the ellipitical - this used to be my cardio machine of choice before I got into running. If you pump up the level high enough it can burn as many calories as running (well if the machine is calibrated right).

I feel good and am having fun. I actually have more energy throughout the day and am not wiped out in the evenings. My diet, while lower on calories, is higher in the good stuff that I need - I'm making sure that I'm not cutting out on nutrients and am keeping a balanced mix.

But today, today I'm hungry. I already ate lunch and it's only 11:30. I still have boot camp to go through and will most likely be starving after that. Temptation time! So to keep me motivated I found myself a little Duran Duran: http://www.youtube.com/watch?v=GJRCE6e2xIg.

Enjoy!

Tuesday, December 1, 2009

Post Turkey Challenge

Here is my challenge for the week - to eat 1500 calories and burn 500 calories a day for 7 days to give me a calorie loss of 7000 which in theory should be a 2 lb weight loss in a week. This means I have to increase my cardio since my bootcamp only burns between 200-250 per class (so depressing).
I can survive the 1500 calories with careful planning but the exercise will be a challenge to fit in those extra sessions. I also am looking for low impact cardio to give my hip a rest so I'll be on the bike and elliptical a lot this week. Maybe I can get some laps in the pool in if I can plan it accordingly (such as I can't swim at lunch and go back to work because of the whole "wet hair" issue).


I'm not going to do this every week because it's a lot but I think I can handle one week of a challenge. Anyone want to join me? It doesn't have to be a daily 1000 calorie loss but with 500 per day you can lose up to 1 lb in a week. You can divide up the calories between eating less and exercising more. Join me so we can be bitter and complaining together - that is until we look at the scale at the end of the week.