Everything you ever needed to know

Monday, April 28, 2014

Weekly Results: 4/21-4/27

Exercise:
30.61 miles, 5794 calories burned, 3 days of toning exercises. Completed week 4 of C25K and completed two days of week 5 (had to change/move up the schedule a bit due to weather and a change to my regular schedule next week due to a possible trip).

Diet:
Calories were fine, the first three days were a bit higher on carbs (55-60% of daily calories) but some of those carbs were the healthier sort such as beans so it's not a big deal. While I think the lower carbs do accelerate the weight loss I will adjust for up to 60% on the days before C25K runs because it makes more sense now that the running portion is longer. :) Plus, I just don't have a lot of options for lower carbs since I don't eat much meat. Except for my occasional chip lapse I do well on eating high fiber carbs so I'll stop worrying too much about that aspect of my diet.

Weight:
2 pound loss.

Next Week:
I think 30 miles a week is plenty mileage wise right now so I'm going to keep 25-30 miles as my weekly goal. I thought was going on a short trip this week to meet up with a friend in NYC but that got cancelled due to weather (on her end). So I'll complete my 20 minute run on Tuesday - I'm eager to see how it will go. I'll adjust my normal route a bit to avoid the bigger hills to help my overall endurance.

Besides Tuesday, as I look ahead on the C25K schedule I only have 2 more days of intervals left (both in week 6 which I'll start Thursday or Friday of this week).  So, soon I'll be changing my mode of thinking from just running for "x" amount of minutes to trying to increase pace to get "x" amount of miles in those minutes. As I mentioned before I'm definitely nowhere close to a 10 m/m pace so the C25K app is not getting me to the actual 5k distance but I don't mind adding on the extra distance within my training.

Wednesday, April 23, 2014

C25K Update

Just finished week 4 of C25K. The first four weeks have (overall) been good and I still think that this has been the best way to get back into running. I always go further than what the daily plan calls for. For the first couple weeks I went 3 miles (the segments only get me to about 2 miles, though each week I do get a bit further). This past week I've been going about 4.5 miles (which takes on average about 55 minutes). At first I would just run on the flat or downhill portions of the extra mileage but I added in running on more hills each day. I really hate hills but there is a sense of accomplishment when you get to the top.

Today was rainy when we first woke up. The rain kept up until lunch. Once again the temps dropped and I was freezing when I first went outside. Usually I start the C25K app at a certain point in our neighborhood - it gives me a couple extra minutes of a warm up. But today that sucker started as soon as I walked out the door because I just wanted to get warm quickly which I knew would happen as soon as I finished the first jog portion. Even so, I was 3/4 through the whole thing before I found any kind of groove. Since I did start the app sooner I was able to get a better feeling of my pace. I got to mile 3 at 38 minutes (and something seconds - I can't quite remember). So with the walking portions I feel like that's a decent pace. My hope is just to be under 35 minutes once I do run the 5k in early June.  My time for my first 5k was 31:10 but I weighed a lot less and had been training for much longer. We'll see, maybe I'll feel more confident in a couple more weeks.

First I need to get through week 5 - which frankly is freaking me out.

Tuesday, April 22, 2014

Possible Fall 2014 Races

Some of these don't have scheduled dates yet.

5k
(Registered) Amica Iron Horse 5k, 10k, and Half Marathon June 1, 2014 http://www.hartfordmarathon.com/Events/Amica_Iron_Horse_Half_Marathon__10K___5K.htm
Fenton Payne and Fred, August TBA http://www.fpfrun.com/

10k
Dairy Hill Stampede, September 13, 2014 http://www.tnfacct.com/dairy-hill-stampede.html

Half-Marathon
Middle Half, October TBA http://www.themiddlehalf.com/
(Registered) Chickamauga Battlefield Half-Marathon, November 8, 2014 http://www.battlefieldmarathon.com/half.html

Other Distances and Triathlons
Star Triathlon , August 30, 2013 http://www.startriathlon.com/default.htm
Shelby Bottoms Boogie 15K* and 5K*, September 20, 2014 - no website available

Monday, April 21, 2014

Weekly Results 4/14-4/20

Exercise:
Ended up about how I predicted. Made it through week three of C25K and started week 4. But due to one rainy day and two travel days my overall mileage for the week is lower: about 20 miles once you count the small walks we did as a family on our short trip. On the rainy day I did two videos and I did videos on two other days this past week as well, even tried level two of Shred which was not all that glorious. About 4200 calories burned for the week.

Diet:
Good and bad. The rainy day (Tuesday) we went to the movies and I couldn't resist the popcorn and then later some chips at Moe's. While I ended up the day with overall numbers that weren't too bad I still felt the defeat of binging on popcorn and chips. For our travel days I used my birthday as an excuse and didn't count calories at all - until I came home and tried to remember everything I ate. I indulged on a good amount of wine, a cupcake, and other carby treats. It was a couple of bad days but I don't feel bad about them. I tried to make up for them on Saturday and Sunday.

Weight loss:
1.5 lb loss - hit my 15 lb goal in spite of the indulgences. This is the end of week 6 so that's an average of 2.5 lbs per week.

Next week:
So now I'm on week 4 of C25K and will start week 5 before my next results post. The runs are getting longer which is good but also a bit scary to look at the days ahead (w5d 2 is a sudden jump up to a 20 minute run). My endurance has everything to do with whether I'm on a hilly or flat area. Unfortunately (or fortunately in the long run), there isn't a lot of "flat" around here. So far I've been able to stay jogging as long as each segment has lasted but my pace is still pretty slow (my guess is somewhere around a 12 m/m but that's just going on how I feel). And I have been known to exhale, "Thank GOD!" at the end of some segments. My only goal pace wise right now is once I am jogging the whole thing is to aim for a 11-12 m/m pace. That's much slower than I used to go (for this distance) but realistic for my current level of fitness/endurance. I have all summer to increase the pace. I also will go right into a 10k training plan once the 5k is done but that won't be until the end of May.



The kids will be back in school this week and the weather promises to be nice so I should be able to up my overall mileage again with long walks on the days I'm not doing C25K. I also want to continue to do strength training with my videos and such. Diet remains the same - will aim for 20-25% fat, 50% carb, and 25-30% protein (% of overall daily calories). Aiming for 1200-1400 calories per day.

Wednesday, April 16, 2014

Long ago, and oh so far away...

Stupid rainy day. All day rain. No chance to head out for a quick jog without being soaked and blown away by the wind. Made me think of the Carpenter's Rainy Days and Mondays. Which then made me think of another Carpenters song via Tommy Boy (because that's the way my mind works):



Since I was stuck inside I did a couple of videos. First, Jillian's 30 Day Shred - still level one. The other levels scare me.  Then later in the day another PopFitness video: No Running Required. And a stretching video. The first video included some exercises I absolutely despise: Burpees and Mountain Climbers. I would rather run an extra mile than do those things. But I suppose they're good for you. Like frickin' planks - another move that belongs to the devil.

Tomorrow will be sunny again. Colder once more but sunny. After a weekend of highs in the 70's I am much more appreciative of 40-50 degree weather runs. Some of the trees are beginning to bud out again too. Spring might finally be coming to the northeast.

Monday, April 14, 2014

Weekly Results: 4/7-4/13


Exercise
Another solid week for exercising. Full seven days. just under 29 miles, 5200 calories burned. Completed the second week of C25K and started the third week. Got in a few strength training exercises in as well. Killed my muscles for a while but felt much better at the end of the week. Blisters are still a problem. I can make it through my walks or C25K sessions but afterwards it's sometimes hard to hobble around the house.

Diet
Calories are fine (between 1300-1500 calories per day) and didn't feel quite the need to carb/salt load as I did at the end of last week. Played with my total percentages of carb intake (while keeping my calorie totals about the same) and it seems to be okay so far. Sunday ended up going a bit south (still way below allowed net calories but the overall balance wasn't great) as I let frustrations with the kids lure me to the dark side again but each day starts new again.

Weight
Finally got the wonky scale to work. 14 lbs lost total. Not sure how much of that came off last week since I couldn't trust any weight readings last week. But my guess is about 3 pounds. The carb reductions do seem to be pushing the weight down quicker.

Upcoming Week
Finish week 3 of C25K (day two on Monday and day three on Wednesday). Start week 4 on Saturday (4/19). Will be heading out for a mini vacation for my birthday so I'll have two days with a different schedule. We'll be walking around a lot but as it will be as a family the pace will be slow and the distance will be shorter. I also want to indulge a bit for my b-day but I'll try to keep the damage to a minimum. I should be able to hit my 15 pound loss before we leave so my hope really is to maintain. Also, this week is my kids' spring break so the whole week will be a bit off.

Saturday, April 12, 2014

One month later...

So I've been doing this for one month now. It's been full of ups and downs emotion wise but overall it's been a pretty good month. I've worked out 24 of the 30 days and have logged close to 100 miles in walking and with C25K (now starting week 3).

After using Occam's Razor reasoning with my scale I replaced the batteries and BOOM it works again. Finally a weight reading I can trust.

So in one month I'm down 12 pounds. Not too shabby. It's a lot of effort to lose a pound. I get trapped into the reasoning that if you just work out and watch what you eat the weight will pour off. So when it just oozes off slowly it sometimes feels defeating but that's just all in my head.

Goals for the next month are:
  • To keep going with the C25K. I really want to get back into running. It feels great (until my lungs and heart threaten to explode) it brings me to a good place mentally. I really have my eyes on a late fall 1/2 marathon. I'll have to register for it pretty soon (before it sells out) , I guess it's just my fear and doubt that has kept me from going ahead and registering for it right now.
  • Of course weight loss. If I can get another 12 lbs down I'll be happy. We'll see what happens.
  • Toning and sculpting. Muscles have to come back. I miss having definition and strength. See this old post: http://ihategatorade2.blogspot.com/2010/03/complete-self-indulgence.html. So I'll add in some additional workouts to work on sculpting more than calorie burn (since I'm taking care of the calorie burns with my miles).
Okay, so here it goes again.


Friday, April 11, 2014

Experiments in Nutrition


To repeat what I've said a few times it's not so much the calories that are the problem but I still like this ecard. :)

After reading the article about weight fluctuations I wanted to play with my diet a bit and see what it would take to get to the following percentages (of total calories): 25% fat, 30% protein, and 50% carbs. I went back and looked at my carb intake for the past 30 days.




MyFoodDiary.com allows up to 65% carbs for a healthy diet. I only went over 65% once in the last month but I want to see what happens over a week if I keep the carbs down closer to 50%.

So after several tries tinkering with my meal plan here's what I have for Thursday:



The calories are in the red zone because my exercise was worth 600 calories and this program wants me to have a minimum net calories of 1200 per day. My vitamins stay in the good zone because I take a daily multi-vitamin. So this is what I actually ate:

Breakfast:
Coffee w/ non-fat French vanilla creamer. 1/2 cup of egg whites. 1 small apple. 1 Sargento Light string cheese.
Snack 1:
1 container of Activia Light (strawberry)
Lunch:
1/4 cup whole (raw) almonds, 2 tbsp. hummus, celery, bell peppers, and cucumbers.
Snack 2:
Special K protein shake
Dinner:
4 oz Fish (flounder), 1/2 c black beans & salsa, 1/2 sweet potato, salad with fat free poppy seed dressing (2 tbsp.), & 1/2 c fat free cottage cheese
Snack 3:
1 cup skim milk

So we'll see 1) if I can stick to this - most likely I'll have a carb attack again, 2) if it seems to help weight loss wise, and 3) if it's still enough carbs to make me feel good while doing the C25K.

Thursday, April 10, 2014

"So when you wave, your arms don't wave back."


I'm doing good with cardio exercises between the walking and C25K. Time to start cross training as well. I haven't found any group classes around here that I feel like paying for so I'm trying a few different things.

I have Jillian's 30 day Shred which is good but I can't motivate myself to do it as often as I should. I have some other videos that a former training made which are also really good. I want to try and do them a couple times per week. I pulled one (Ultimate Sculpt) out on Monday of this week and it KILLED my arms and thighs. Now on Thursday, I still feel the effects of that workout.

But in my search for more routines I found this one on Pinterest and tried it this morning and it's good. So I'll share it here as well.

10-Minute to Tone: Arm Workout - on PopSugar

Wednesday, April 9, 2014

Weight fluctuations

I've complained a few times about my crappy scale. And while the scale is still crappy (it will give me 5 different weight readings within a 5 minute period) I found this article on weight fluctuation very fascinating. Some of it was info I already knew in general but this goes into more of the technical/scientific aspects.

So good stuff to read on a day when I want to throw my scale out the window.

What the Number on the Scale Really Means by Richard Talens

Tuesday, April 8, 2014

It's so beautiful!


Ok, here we go my first "back in the saddle" race of 2014:

The Amica Iron Horse 5k (there's also a 10k and half) on June 1st

And my son will run the 1 mile kids' race.

This means I must get through the C25K - no more excuses, I registered already and hate wasting money. :)

Monday, April 7, 2014

Weekly Results 3/31-4/6

Exercise

Walked or did the walk/run of C25K all seven days. 25 miles logged, 4170 calories burned.  Still have some soreness in my left ankle and dealing with blisters. Was chased by two dogs, avoided several other dogs, scared some wild turkeys, heard the frogs for the first time since fall, cursed the cold days and wind quite a few times.

Diet

Stayed within, or below, my allowed calories. Felt a lot hungrier at the end of the week than the beginning. Didn't get as much fiber this week as I have gotten a bit sick of beans. Indulged in non-healthy things like chips (within my allowance but not a great choice for my calories). Hope some of these cravings are hormonal and I do better this week.

Weight

Loss: about 2 pounds (hard to tell exactly with my stupid scale).

Upcoming week:

Week two of C25K (run 90 seconds, walk 2 min). I actually started this Sunday and who knew there was such a difference in those 30 seconds?!? It ended better than I thought but the middle (where the bigger hills are on my route) were enough to make me doubt for a few minutes. I turn 36 in a couple of weeks and I really want to be 15 lbs down by then (which I'll immediately ruin because I plan to indulge on cake and margaritas) so the next couple of weeks will be super focused to lose 5 more pounds. I also want to get my weekly mileage up to 30 miles - I won't add it on all at once. It will be a bit easier when I'm running more. The time to walk further distances is a burden. It took me about 115 minutes to walk a little more than 6 miles on Saturday (my pace was slower due to horrific blisters) so I'll be happier to be running that far again.

Friday, April 4, 2014

Am I hungry or bored?

The problem with becoming calorie obsessed is that you are always thinking about calories. Like how can I justify eating this bag of chips? Or if I eat this and not that THEN I can eat that other thing that I really want (even though it's by far the less healthy option)... Of course there's more to a healthy diet than just calories but yesterday I just had to have the Pringles. Screw the fat percentages going into the red "frowny face" zone on my daily report.

Pringles.... Oooooohhhhh.... Salty goodness....
Some days I have no issues staying within, or even under, the 1200 net calories allowance. Some days it's decidedly harder. I'm not low carb on this diet at all but even so I'm craving bread, crackers, chips, and anything salty/carby like that. Sometimes I am actually hungry, you know stomach growling and what not. But there's also a lifetime of bad eating habits to conquer, including boredom eating which is what I've fallen into while we've been in the northeast during this long cold winter.


My family likes Dominoes hand-tossed crust pizzas. It usually is a weekly purchase. Usually I'll have 2-3 pieces. (Which helps explain how I so easily gain weight.) But this week (after close to a month without ordering one) we had one and I only ate one piece (which was carefully planned within my daily allowance except for sodium intake which I frequently get red zoned for anyway). Sure I was licking my fingers to savor each salty crumb but I stuck with just one.

So a couple of victories and a couple of defeats. I'm sure to fall off the bandwagon a few times on this venture. But everyday is a chance to redeem myself if I do over indulge on Pringles. And my daughter isn't allowed to go shopping with me anymore which is how we even got Pringles inside the house...

Wednesday, April 2, 2014

C25K - week one

So at this point I have done 2 of the 3 days of the first week of C25K. This is the week where you run one minute and walk 90 seconds with a 5 minute walking warm up at the beginning and end for a total of 30 minutes. With the walking I've done over the past 3 weeks this has been pretty easy to accomplish. Admittedly, I get a bit out of breath at some points but not to the point where I can't run for the full minute. Some of it is that I do have some hills on this route - nothing major but not much of it is flat. So far I really like the free iPhone app that I downloaded: C25K free by ZenLabs. It works along with my music and "map my run" app with no problems.

So no biggie. I think this is definitely the way to ease back into running again since I've been away from it for so long. I actually started looking at possible races (starting in July once we're back in the south).

Other notes: While the C25K lasts for 30 minutes my total exercise time ends up being longer since I'm using my 3 mile walking route. I've added in a couple more running intervals but they're still probably only about a minute long with probably longer than 2 minutes in-between. Also, I had some really bad ankle pain today. Back around Christmas I slipped on some stairs and twisted both my left ankle and knee pretty badly. While it didn't take too long to feel better I occasionally feel some twinges and now this pain. But I iced it, wrapped it, and took some ibuprofen and it feels better. It would probably help it to take a day off of it but I hate to waste gorgeous days - I'd rather take my rest days on rainy/cold days. :)