The time for my aerobic mile is increasing. Time to mix up the training program.
This stiffness in my neck remains. It's about 10% better. Please, please go away.
Yesterday's lunch hour long run brought me within 1 mile of my house. Next week, I'm
running TO school.
I look cute in the new running shorts. No chafing, either. Nice. Very nice.
The sun rises early enough to ride outside for 45 minutes before heading into the lab. I'm out on the roads this Thursday. The trainer drives me crazy. I rode 50 minutes on the darned thing today. Outdoor rides may only last until Daylight Savings time begins in April but I'll take every ride outside I can get.
Tuesday, February 28, 2006
Monday, February 27, 2006
Overkill
I can't get to sleep
I think about the implications
Of diving in too deep
And possibly the complications
Especially at night
I worry over situations
I know will be alright
It's just overkill
I forgot to turn off the acid bath!!! No. No, Linae, you didn't forget but it's too late now. Now you are awake.
These middle of the night anxiety attacks cost me at least 60 minutes of sleep, sometimes 2 hours. My mind just races with things to do. When the alarm clock rang this morning, there was NO WAY I could face a 7 mile long run. My attempt to be nice to my husband by laying on the futon during my insomnia instead of tossing and turning in bed? It earned me a stiff neck. Quite stiff, actually. And there is no coffee in the house. Some days, being an adult is much less glamorous than it seemed as a child.
This is where the power of new stuff saved me. My new pair of running shorts from Flower Sports arrived Friday. They are cut like board shorts, not the traditional floppy super short running shorts. I couldn't wait to see how they fit.
The cool blue shorts with Hawaiian print stare at me from the pile of running clothes on the floor. We're ready, are you? No, I'm not ready but the pile found its way into the IM Lake Placid bag. Nothing like IM gear from a pro to keep an aspiring ironman motivated. Thanks again, Tara.
Today turned into another beautiful day. 68, blue skies, light breeze. I even remembered the sunscreen along with a full water bottle. My lunch hour runs are always slower than my morning runs. Why is that? It's almost a minute per mile. My runs are already unbearably slow with the HR limits given by the Maffetone HR method. Aerobic base building can be boring. However, tri season is gearing up. I want to include one lunch hour run per week to prepare for the run conditions at the end of a tri.
7 miles. 1:45:02. 750 calories. Like I said, unbearably slow given the fun of my recent 5K. But today counts as a run in the old training journal, not a missed workout. Now, I'm starving even after lunch and a snack. Maybe I'll dip into my afternoon yogurt.
p.s. My neck still hurts but after reading Holly's blog today, I sound like a weenie. Live strong, Holly. You will make it.
I think about the implications
Of diving in too deep
And possibly the complications
Especially at night
I worry over situations
I know will be alright
It's just overkill
I forgot to turn off the acid bath!!! No. No, Linae, you didn't forget but it's too late now. Now you are awake.
These middle of the night anxiety attacks cost me at least 60 minutes of sleep, sometimes 2 hours. My mind just races with things to do. When the alarm clock rang this morning, there was NO WAY I could face a 7 mile long run. My attempt to be nice to my husband by laying on the futon during my insomnia instead of tossing and turning in bed? It earned me a stiff neck. Quite stiff, actually. And there is no coffee in the house. Some days, being an adult is much less glamorous than it seemed as a child.
This is where the power of new stuff saved me. My new pair of running shorts from Flower Sports arrived Friday. They are cut like board shorts, not the traditional floppy super short running shorts. I couldn't wait to see how they fit.
The cool blue shorts with Hawaiian print stare at me from the pile of running clothes on the floor. We're ready, are you? No, I'm not ready but the pile found its way into the IM Lake Placid bag. Nothing like IM gear from a pro to keep an aspiring ironman motivated. Thanks again, Tara.
Today turned into another beautiful day. 68, blue skies, light breeze. I even remembered the sunscreen along with a full water bottle. My lunch hour runs are always slower than my morning runs. Why is that? It's almost a minute per mile. My runs are already unbearably slow with the HR limits given by the Maffetone HR method. Aerobic base building can be boring. However, tri season is gearing up. I want to include one lunch hour run per week to prepare for the run conditions at the end of a tri.
7 miles. 1:45:02. 750 calories. Like I said, unbearably slow given the fun of my recent 5K. But today counts as a run in the old training journal, not a missed workout. Now, I'm starving even after lunch and a snack. Maybe I'll dip into my afternoon yogurt.
p.s. My neck still hurts but after reading Holly's blog today, I sound like a weenie. Live strong, Holly. You will make it.
Thursday, February 23, 2006
My Research
A couple of people have asked what I'm studying for my doctorate. Without giving away the punch line, I investigate the way trace metals (Cu, Zn, Cd, Pb, etc) move through the estuarine food webs. Most of my samples are fish, usually very small juvenile fish. This is why you'll read me babbling on about the mind numbing task of filleting these little guys. My smallest fish to date was 18mm. Think about that for a second. Mind numbing. And another 50 or so just arrived. JOY REN!
This type of research requires a background biology, chemistry, and marine science. Biology and marine science are my forte but my chemistry skills, especially tissue digestions, are coming along nicely.
Mental toughness is the key to any race whether it's on the road or in life. I use a lot of mental toughness along this dissertation path.
Obligatory Triathlon Note:
Ran 4 miles on Wednesday
Rode 50 minutes on the Trainer today
This all aerobic stuff gets kinda slow and boring but, thanks to Her Sports Magazine, I found a 6-8 hr/week, beginner half IM training plan based on this method of training. It looks perfect for my olympic distance race this year. More fun to come!
This type of research requires a background biology, chemistry, and marine science. Biology and marine science are my forte but my chemistry skills, especially tissue digestions, are coming along nicely.
Mental toughness is the key to any race whether it's on the road or in life. I use a lot of mental toughness along this dissertation path.
Obligatory Triathlon Note:
Ran 4 miles on Wednesday
Rode 50 minutes on the Trainer today
This all aerobic stuff gets kinda slow and boring but, thanks to Her Sports Magazine, I found a 6-8 hr/week, beginner half IM training plan based on this method of training. It looks perfect for my olympic distance race this year. More fun to come!
Tuesday, February 21, 2006
Peaking Out
Reading through everyone's blogs made me realize I hadn't posted in almost a week. It's been a busy week for me. I've been reading blogs but have little time to comment.
Congrats to Jen for successfully defending her proposal. Here's to hoping Mica's half marathon taper goes well and that Mighty Mo continues on the path to health. I certainly hope that Nancy's new found swimming prowess continues as well. Too cool!
Since last Wednesday I have:
1) Not lost any weight. In fact I've gained weight. Ah, the endless cycle. It takes consistency which is something I did not have over the weekend.
2) Missed half my workouts. Might play into #1 there...hmmm... :)
3) Successfully presented preliminary data to my committee. Today was the last of 3 presentations. Ever try to get 5 PhDs in the same room at the same time? Hahahaha! Anyway...the end results are very hopeful. Everyone agrees the research is headed in the right direction. Publications are due to start once I collect a little more data during March and April. Yeah! Getting to this point was rather traumatic but I made it.
4) Found a love for postcasts, especially during boring, long, aerobic workouts. Thanks to IronWil and Kahuna for their podcast. Simply Stu produces another great podcast. It sounds like so much fun. My husband has a recording studio but it takes time. Time I don't have right now.
5) Refocused. It seems like I'm always refocusing but life is hectic. Keeping my eye on the goal takes work. Today's good news will serve as a spring board to a productive week.
Hope that everyone is having a good day.
Congrats to Jen for successfully defending her proposal. Here's to hoping Mica's half marathon taper goes well and that Mighty Mo continues on the path to health. I certainly hope that Nancy's new found swimming prowess continues as well. Too cool!
Since last Wednesday I have:
1) Not lost any weight. In fact I've gained weight. Ah, the endless cycle. It takes consistency which is something I did not have over the weekend.
2) Missed half my workouts. Might play into #1 there...hmmm... :)
3) Successfully presented preliminary data to my committee. Today was the last of 3 presentations. Ever try to get 5 PhDs in the same room at the same time? Hahahaha! Anyway...the end results are very hopeful. Everyone agrees the research is headed in the right direction. Publications are due to start once I collect a little more data during March and April. Yeah! Getting to this point was rather traumatic but I made it.
4) Found a love for postcasts, especially during boring, long, aerobic workouts. Thanks to IronWil and Kahuna for their podcast. Simply Stu produces another great podcast. It sounds like so much fun. My husband has a recording studio but it takes time. Time I don't have right now.
5) Refocused. It seems like I'm always refocusing but life is hectic. Keeping my eye on the goal takes work. Today's good news will serve as a spring board to a productive week.
Hope that everyone is having a good day.
Wednesday, February 15, 2006
Lunch run
Don't you realize I'm procrastinating today? Why can't everyone post to their blogs? I need distraction I tell you.
OK, then I'll write about my lunch time run.
Our weather is beautiful. Gorgeous. And I don't apologize to the cold weather sufferers because I get no sympathy June-August when my 6AM long run starts at 84F with 80% humidity or when those pesky hurricanes cancel races and long workouts. Today balances it out.
69F. Endless bright blue sky. Light winds caress the palm trees. Sunlight sparkles off the water. Sailboats cruise across the water in the bay, their sails full of wind. Who would not rather be sailing on a day like today? Maybe it's time to renew that certification. The tangy smell of salt water. All I needed were a couple of dolphins or a manatee to swim by but not today. Oh yeah, and there were several males runners to provide additional scenery. :) Loved it.
Today was THE day to run.
OK, then I'll write about my lunch time run.
Our weather is beautiful. Gorgeous. And I don't apologize to the cold weather sufferers because I get no sympathy June-August when my 6AM long run starts at 84F with 80% humidity or when those pesky hurricanes cancel races and long workouts. Today balances it out.
69F. Endless bright blue sky. Light winds caress the palm trees. Sunlight sparkles off the water. Sailboats cruise across the water in the bay, their sails full of wind. Who would not rather be sailing on a day like today? Maybe it's time to renew that certification. The tangy smell of salt water. All I needed were a couple of dolphins or a manatee to swim by but not today. Oh yeah, and there were several males runners to provide additional scenery. :) Loved it.
Today was THE day to run.
Stuck
My greatly anticipated graduation from Athena class to normal age grouper has been taunting me for 4 months. All through the holidays and even now the scale gets close, then drifts back up. Maybe 149.5 but it only lasts a day. Workout logs and food journals don't lie: I'm not truly on a plateau, I'm being lazy.
Today the scale drifted down once more, teasing me.
I'VE HAD IT!
And so I say it publicly right now: I'm designing meals and workouts with the goal of losing 2 pounds this week. Athena class, I am leaving, do you hear me? Leaving for good!
Today the scale drifted down once more, teasing me.
I'VE HAD IT!
And so I say it publicly right now: I'm designing meals and workouts with the goal of losing 2 pounds this week. Athena class, I am leaving, do you hear me? Leaving for good!
Tuesday, February 14, 2006
Next Race and Race Predictions
When I earned my new half marathon PR, I searched around to find some race time predictors. I'm vain. I wanted to see how fast I could run other distances. This site seemed perfect because it gave you the results of several different methods and explains the assumptions behind each method. Good enough. Then I looked at the results. The fastest 5K they showed was 33:09 with an average of 33:33. Heck, my old 5K PR was 32:20. Who in the world comes up with this stuff? I can see how using a 5K to predict half marathon performance might be off but the reverse should be even more accurate, right?
Who knows?
My next goal is to run a 10K in March. The 5K strategy was "run until you almost throw up". Don't know if I can do that for 10K or not. It would be nice to have a better strategy.
Who knows?
My next goal is to run a 10K in March. The 5K strategy was "run until you almost throw up". Don't know if I can do that for 10K or not. It would be nice to have a better strategy.
Close enough for me
Last week I joined Jen in a goal to loose 2 pounds this week. Today the scale shows a 1.5 loss. I'll take that, no problem at all. This week reinforced that if I plan my meals around losing 2 pounds, the weight comes off. If I plan on losing 1 pound a week, the scale stagnates. ONWARD!
Now if I can just survive Valentine's Day so that my official weigh in tomorrow shows the same results.
Now if I can just survive Valentine's Day so that my official weigh in tomorrow shows the same results.
Monday, February 13, 2006
RR: Suncoast Classic 5K
I wasn't going to write a race report because it's just a 5K. However, this race was a personal record and it's the first time that I came close to making the top 10. OK, there were 29 people in my age group but top 10 is top 10. In fact, my finish time places me in the top third of Florida 5K finishers according to Active.com.
Two things stuck with me during the race:
1) Chip timing: I'm spoiled from triathlon and bigger races. If you're going to all the expense of having a timing chip, have a mat at the start. Almost a minute passed between the start and when I reached the starting line. Most of this were people lining up too close to the starting line when they intended to walk. They don't know any better, despite 15+ announcements to line up according to pace according to pace on the public announcement system.
2) Running fast hurts. Period. 25 pounds or no 25 pounds, pain makes this seemingly short 5K a monumental battle of my internal committee.
Mile 1 was a great mile because I reached it in 9 minutes, my fastest mile since middle school. By mile 1 I was thinking "I don't think I can run any faster."
That sums up my entire race.
Internal Committee: "I can't run any faster"
I reply "You don't have to run faster, genius, just don't slow down".
Looking at my HRM, making sure I kept my HR in the 180s, no slacking. I tried mental tricks like having an imaginary rubber band between me and the person ahead of me. Those tricks lasted about 15 seconds before my lungs reminded me that we were running at maximum capacity. The course provided three water stops but I did not use them because this would be over in 35 minutes. Suck it up. Snarfing water up my nose would slow me down.
There is no great emotional epiphany. No time to think. Totally present in every single burning moment. Focused on the goal. That's the heart and soul of racing the 5K.
The last 0.1 miles was uphill, of course. The only hill in all of downtown St. Pete. Once I turned the corner onto the hill I could see the finish line. The clock read 27:something. Holy crap! 27 minutes? I can break 30! Just don't slow down!
Official Time: 29:23
Watch Time: 28:38
Previous PR: 32:20
At the end of 2003, I wrote the following regarding my 2004 goals "Running races are cheaper and I have more local choices. Break 30 minutes in a 5K, approach 1:10 for a 10K, maybe 2:40 in a half marathon. Join the 22 mph group at the bike club by November."
Looks like there are only two more goals on that list.
Two things stuck with me during the race:
1) Chip timing: I'm spoiled from triathlon and bigger races. If you're going to all the expense of having a timing chip, have a mat at the start. Almost a minute passed between the start and when I reached the starting line. Most of this were people lining up too close to the starting line when they intended to walk. They don't know any better, despite 15+ announcements to line up according to pace according to pace on the public announcement system.
2) Running fast hurts. Period. 25 pounds or no 25 pounds, pain makes this seemingly short 5K a monumental battle of my internal committee.
Mile 1 was a great mile because I reached it in 9 minutes, my fastest mile since middle school. By mile 1 I was thinking "I don't think I can run any faster."
That sums up my entire race.
Internal Committee: "I can't run any faster"
I reply "You don't have to run faster, genius, just don't slow down".
Looking at my HRM, making sure I kept my HR in the 180s, no slacking. I tried mental tricks like having an imaginary rubber band between me and the person ahead of me. Those tricks lasted about 15 seconds before my lungs reminded me that we were running at maximum capacity. The course provided three water stops but I did not use them because this would be over in 35 minutes. Suck it up. Snarfing water up my nose would slow me down.
There is no great emotional epiphany. No time to think. Totally present in every single burning moment. Focused on the goal. That's the heart and soul of racing the 5K.
The last 0.1 miles was uphill, of course. The only hill in all of downtown St. Pete. Once I turned the corner onto the hill I could see the finish line. The clock read 27:something. Holy crap! 27 minutes? I can break 30! Just don't slow down!
Official Time: 29:23
Watch Time: 28:38
Previous PR: 32:20
At the end of 2003, I wrote the following regarding my 2004 goals "Running races are cheaper and I have more local choices. Break 30 minutes in a 5K, approach 1:10 for a 10K, maybe 2:40 in a half marathon. Join the 22 mph group at the bike club by November."
Looks like there are only two more goals on that list.
Saturday, February 11, 2006
Another one bites the dust
First my half marathon PR, now the 5K.
Announcing my new 5K PR: 28:38 (watch time).
Why a race would bother with Chip timing but fail to have a timing mat at the starting line is beyond me.
Oh yeah, I missed the top 10 by 3 seconds.
Announcing my new 5K PR: 28:38 (watch time).
Why a race would bother with Chip timing but fail to have a timing mat at the starting line is beyond me.
Oh yeah, I missed the top 10 by 3 seconds.
Friday, February 10, 2006
Christine wins!
Christine earns 5 points in the Random Movie Quote challenge by guessing French Kiss as the source of my quote in my lastest rant. Let's all send healing vibes to Christine as she heals a bothersome groin injury.
Today I work again after a morning in the lab. There will be no workout to help me. I took today off to "taper" for tomorrows 5K, although, I might walk with friends at lunch.
Today I work again after a morning in the lab. There will be no workout to help me. I took today off to "taper" for tomorrows 5K, although, I might walk with friends at lunch.
Thursday, February 09, 2006
I feel the need for...speed or something
So, I've had a long week. Stressful build up to the big meeting. Good results but still stressful. The 1975 Jeep CJ5 has been acting like a 30 year old vehicle, costing me tons of money I don't have because tuition was due in January. Then I go to work where, on several occassions, I'm treated like I work the drive thru at McDonalds. For the record, I actually have worked the drive thru at McDonalds in high school for 2 years. I digress. Sometimes I feel the need to scream I'M GETTING A PHD AND YOU'RE TREATING ME LIKE I CAN'T SPELL D-O-G. Which I can. Spell Dog. But anyway.
So I was getting all mad, festering. Fester, fester, fester, rot, rot, rot (5 pts).
Then I realized what would make me feel better, really better, was a killer run. Not a $40 Bordeaux. A heart pounding, I might puke run. But I don't do those right now because I'm Ms. All-Aerobic-All-The-Time girl.
But I need my speed. The purification that comes with the pain. How else can I describe it? To keep my sanity, I must make an exception to the rule.
Saturday I run. 5K until I puke. In honor of Yurtie, I'll call it The Chunder Run. I'll feel better, I just know it.
So I was getting all mad, festering. Fester, fester, fester, rot, rot, rot (5 pts).
Then I realized what would make me feel better, really better, was a killer run. Not a $40 Bordeaux. A heart pounding, I might puke run. But I don't do those right now because I'm Ms. All-Aerobic-All-The-Time girl.
But I need my speed. The purification that comes with the pain. How else can I describe it? To keep my sanity, I must make an exception to the rule.
Saturday I run. 5K until I puke. In honor of Yurtie, I'll call it The Chunder Run. I'll feel better, I just know it.
Wednesday, February 08, 2006
They like it
If anyone heard a huge sigh of relief around 2pm EST today, it was me. Thought it might echo across the universe.
Today I presented preliminary dissertation data to the Big Two of my committee. They like it. Of course there are questions and things for further study but overall, the think I should present it to the next 2, key committee members, then move forward with a publication. YEAH!
That's a very good thing.
Today I presented preliminary dissertation data to the Big Two of my committee. They like it. Of course there are questions and things for further study but overall, the think I should present it to the next 2, key committee members, then move forward with a publication. YEAH!
That's a very good thing.
Tuesday, February 07, 2006
Back on track
WOOHOO!!! I rode the trainer this morning. That's right. After months of ignoring the general annoyance and boredom thatis the trainer, I rode 40 minutes. Now if only I can make my gym workout this afternoon and watch my food this evening, the week will be going well.
Monday, February 06, 2006
How I did it
Disclaimer:
I’m doing this by request, not because I have the secret to the weight loss universe. Weight loss is deeply personal which is why I avoided posting. It’s especially true when you have a lot of weight to lose like I did/do. But, other people’s stories helped me put together a recipe for my success, so, here is my contribution. It’s based on my crazy triathlon habit, personal cooking preference, lack of time to make breakfast (as well as a hatred of most breakfast cereals) and a love of grilling out. And my husband is willing to eat whatever I cook as long as he can have seconds. I reserve the right to revise this another dozen times.
Basic background:
Regular visitors to my blog can probably skip this part. We’ll also skip the childhood trauma stuff and go to my adult life. I’ve been trying to lose weight since 1999, when I started training for the Marine Corps Marathon. I finished the race, lost 3 whole pounds in the effort, and subsequently gained another 10 pounds to reach my max weight around 182. I'm only 5' 2.5". Years of triathlon and marathon training followed. Slowly, 10 pounds came off. Then, I started the biggest challenge yet: the half ironman. Training was going well but I had gained 4 pounds. Then, Nancy suggested a weight loss challenge on TRIDRS. My original goal was 8 pounds. By now, most of us know that thanks to that challenge last summer/fall, I lost 25 pounds and 9% body fat. I'm working on doing it again. Here is how it happened.
My overall plan:
Create a 700-900 calorie/day deficit using workouts and food. I never consume less than 1400-1500 calories each day because that’s close to my basal metabolic rate. I don’t want my body to think it is starving.
Workout 8-10 hours each week, including two 40 minute weight workouts. 85% of my workouts took place in the early morning.
Carefully count the calories burned during workouts. I use the OwnCal function on my heart rate monitor, then subtract 10% from that number.
Keep a meticulous food journal that includes everything I eat and the calories for each food item.
Remember to include the foods & beverages I crave. I didn’t want to loose weight by avoiding my favorite things, only to gain it all back once the challenge was over. I would plan a “free dinner” each week for one of my long workout days. Usually, this was Date Night with my husband.
Eat 3 servings of dairy a day, mostly skim milk. I lose the most body fat when I stick to the milk thing.
Measure those carbs!!!! I eat fruits and veggies with abandon but carefully measure things like bread, pasta, and rice. Yep, I meticulously measure carbs with a cup. If you eat an extra cup of spinach each day, no big deal. You accidentally eat an extra cup of rice, that’s 200 calories. That appetizer of bread and a little olive oil? 250. Yes, I need carbs as an athlete but it’s so easy to over do it. Now if only I could crave those veggies the way I crave fries. ?
Drink 6 glasses of water a day. Drinking lots of water just makes me feel water logged AND hungry. It DOES help me drink other beverages more slowly because I wasn’t thirsty. Think one can of coke instead of two. 150 calories saved. And it kept me from mistaking thirst for hunger.
What I learned:
You can have a great training program, all the consistency/focus in the world and still gain weight. For too long I assumed the pounds would melt away if I exercised enough. Weight loss requires it's own set of skills and changes, especially if eating is a big social thing like it is for me. I spend as much time planning my food as I do planning my training.
In the end it came down to eating less and working out. No secret diet here. It's finding your version of the calorie game that makes it work.
I need 3 consecutive days of eating “on target” to lose weight.
Fitday.com gave me a reasonable estimate of metabolic rate and the calories my body burns each day. This formed the basis of my calorie deficit estimates.
I weigh myself everyday in the morning before I workout or eat anything. Those numbers are graphed at Fitday.com. Daily variations can be deceiving but trends between weeks show eating patterns you might miss in your journal. Big gains or losses after certain workouts can clue you into problems with workout nutrition. It's worth it for a little while.
Long workouts are TRICKY! They give you extra calories to eat but this is a double edged sword. Sure, I can treat myself to a hamburger with fries and a beer after my 4 hour ride but it ends there. Don't go to the wine tasting AND go out to dinner on the same day. I try to replace long workout calories right away with a snack and a big lunch. After that it's back to the plan. "Saving" calories for a big dinner at the end of the day leads to starvation mode where I eat almost anything put in front of me.
Spaghetti sauce has a lot of calories! I mention this because a lot of my calories were tied up in little things like this. Mayo on a sandwich, spaghetti sauce, oil in salad dressings. It all adds up.
Yes, keeping a food journal makes a difference. It will show you the truth about your eating if you do it well. Not everyone needs a food journal all the time but it’s a great tool, especially if it seems like you’re doing everything right but you’re not losing weight.
The OwnCal function on my HR monitor really helped me. Initially, I was using a Weight Watchers activity chart from a friend. There was a HUGE difference between the two, especially for 2+hour workouts. No wonder I only made it 2-3 days before totally loosing it.
If I open a bag of salt and vinegar potato chips, I'll eat the whole bag. I haven't had salt and vinegar potato chips in my house for 6 months. Those types of food are not allowed in my house. If I want them, I eat them during my "free dinner"
Too much variety in my diet kills me. I tend to create a menu that covers all meals, stick with it for a month or two, then create a new menu. This saves time preparing food and shopping.
Here is my basic menu with calorie estimates. Obviously, days with long workouts require more calories than you see here.
The Basic Menu:
Breakfast:
coffee with half in half (100) – a guilty pleasure, the cream stays
2 pieces of low cal whole wheat toast (100)
2 pieces of part skim mozzarella (100) - peanut butter works, too
1 cup skim milk (100)
Snack: One small orange or other fruit thing (50)
Lunch:
One cup of chopped grilled chicken breast (200)
Large spinach salad, at least 3 cups of spinach with some mushrooms and/or broccoli on top for almost 4 cups total veggies (negligible)
Salad dressing with no oil (again, negligible)
Snack: Varies, usually includes skim milk or fat free yogurt with fruit (150)
Dinner:
Chips and Salsa while making dinner (150)
One chicken breast (200)
My favorite carb (rice, pasta, couscous) or a tortilla to make burritos (200)
Salad or steamed veggies in the carb
Red wine (150) – another guilty pleasure, I love wine, it stays
I’m doing this by request, not because I have the secret to the weight loss universe. Weight loss is deeply personal which is why I avoided posting. It’s especially true when you have a lot of weight to lose like I did/do. But, other people’s stories helped me put together a recipe for my success, so, here is my contribution. It’s based on my crazy triathlon habit, personal cooking preference, lack of time to make breakfast (as well as a hatred of most breakfast cereals) and a love of grilling out. And my husband is willing to eat whatever I cook as long as he can have seconds. I reserve the right to revise this another dozen times.
Basic background:
Regular visitors to my blog can probably skip this part. We’ll also skip the childhood trauma stuff and go to my adult life. I’ve been trying to lose weight since 1999, when I started training for the Marine Corps Marathon. I finished the race, lost 3 whole pounds in the effort, and subsequently gained another 10 pounds to reach my max weight around 182. I'm only 5' 2.5". Years of triathlon and marathon training followed. Slowly, 10 pounds came off. Then, I started the biggest challenge yet: the half ironman. Training was going well but I had gained 4 pounds. Then, Nancy suggested a weight loss challenge on TRIDRS. My original goal was 8 pounds. By now, most of us know that thanks to that challenge last summer/fall, I lost 25 pounds and 9% body fat. I'm working on doing it again. Here is how it happened.
My overall plan:
Create a 700-900 calorie/day deficit using workouts and food. I never consume less than 1400-1500 calories each day because that’s close to my basal metabolic rate. I don’t want my body to think it is starving.
Workout 8-10 hours each week, including two 40 minute weight workouts. 85% of my workouts took place in the early morning.
Carefully count the calories burned during workouts. I use the OwnCal function on my heart rate monitor, then subtract 10% from that number.
Keep a meticulous food journal that includes everything I eat and the calories for each food item.
Remember to include the foods & beverages I crave. I didn’t want to loose weight by avoiding my favorite things, only to gain it all back once the challenge was over. I would plan a “free dinner” each week for one of my long workout days. Usually, this was Date Night with my husband.
Eat 3 servings of dairy a day, mostly skim milk. I lose the most body fat when I stick to the milk thing.
Measure those carbs!!!! I eat fruits and veggies with abandon but carefully measure things like bread, pasta, and rice. Yep, I meticulously measure carbs with a cup. If you eat an extra cup of spinach each day, no big deal. You accidentally eat an extra cup of rice, that’s 200 calories. That appetizer of bread and a little olive oil? 250. Yes, I need carbs as an athlete but it’s so easy to over do it. Now if only I could crave those veggies the way I crave fries. ?
Drink 6 glasses of water a day. Drinking lots of water just makes me feel water logged AND hungry. It DOES help me drink other beverages more slowly because I wasn’t thirsty. Think one can of coke instead of two. 150 calories saved. And it kept me from mistaking thirst for hunger.
What I learned:
You can have a great training program, all the consistency/focus in the world and still gain weight. For too long I assumed the pounds would melt away if I exercised enough. Weight loss requires it's own set of skills and changes, especially if eating is a big social thing like it is for me. I spend as much time planning my food as I do planning my training.
In the end it came down to eating less and working out. No secret diet here. It's finding your version of the calorie game that makes it work.
I need 3 consecutive days of eating “on target” to lose weight.
Fitday.com gave me a reasonable estimate of metabolic rate and the calories my body burns each day. This formed the basis of my calorie deficit estimates.
I weigh myself everyday in the morning before I workout or eat anything. Those numbers are graphed at Fitday.com. Daily variations can be deceiving but trends between weeks show eating patterns you might miss in your journal. Big gains or losses after certain workouts can clue you into problems with workout nutrition. It's worth it for a little while.
Long workouts are TRICKY! They give you extra calories to eat but this is a double edged sword. Sure, I can treat myself to a hamburger with fries and a beer after my 4 hour ride but it ends there. Don't go to the wine tasting AND go out to dinner on the same day. I try to replace long workout calories right away with a snack and a big lunch. After that it's back to the plan. "Saving" calories for a big dinner at the end of the day leads to starvation mode where I eat almost anything put in front of me.
Spaghetti sauce has a lot of calories! I mention this because a lot of my calories were tied up in little things like this. Mayo on a sandwich, spaghetti sauce, oil in salad dressings. It all adds up.
Yes, keeping a food journal makes a difference. It will show you the truth about your eating if you do it well. Not everyone needs a food journal all the time but it’s a great tool, especially if it seems like you’re doing everything right but you’re not losing weight.
The OwnCal function on my HR monitor really helped me. Initially, I was using a Weight Watchers activity chart from a friend. There was a HUGE difference between the two, especially for 2+hour workouts. No wonder I only made it 2-3 days before totally loosing it.
If I open a bag of salt and vinegar potato chips, I'll eat the whole bag. I haven't had salt and vinegar potato chips in my house for 6 months. Those types of food are not allowed in my house. If I want them, I eat them during my "free dinner"
Too much variety in my diet kills me. I tend to create a menu that covers all meals, stick with it for a month or two, then create a new menu. This saves time preparing food and shopping.
Here is my basic menu with calorie estimates. Obviously, days with long workouts require more calories than you see here.
The Basic Menu:
Breakfast:
coffee with half in half (100) – a guilty pleasure, the cream stays
2 pieces of low cal whole wheat toast (100)
2 pieces of part skim mozzarella (100) - peanut butter works, too
1 cup skim milk (100)
Snack: One small orange or other fruit thing (50)
Lunch:
One cup of chopped grilled chicken breast (200)
Large spinach salad, at least 3 cups of spinach with some mushrooms and/or broccoli on top for almost 4 cups total veggies (negligible)
Salad dressing with no oil (again, negligible)
Snack: Varies, usually includes skim milk or fat free yogurt with fruit (150)
Dinner:
Chips and Salsa while making dinner (150)
One chicken breast (200)
My favorite carb (rice, pasta, couscous) or a tortilla to make burritos (200)
Salad or steamed veggies in the carb
Red wine (150) – another guilty pleasure, I love wine, it stays
Two Pounds
Being inspired by Jen, I too will dedicate myself to losing 2 pounds this week. Two pounds a week was the goal during my big weight loss. Some weeks it was two pounds, some weeks it was only a half pound but it usually ended up with a loss on the scale. Shooting for 1 pound a week (which others said would be "better") has stagnated me. The same 2-3 pounds come and go. Time to get back to doing what works for me.
Quick Hi
Greetings to all those in blogland. My weekend passed uneventfully. There were no workouts. Saturday morning had significantly bad weather, again, so I caved. Sure, I could have set up the bike trainer but, I didn't. Sunday is normally my rest day but I thought I might run Sunday to make up for Saturday. Nope. If only I could find the magic motivator, that would get me going in school, nutrition and workouts. Wouldn't that be nice.
ANYWAY. Last week was not a good week. I want this week to be different.
Here are some things I can DO to make this week better:
1) Run MWF, ride the trainer T&Th (45 minutes), and hit the gym twice T&Th. Oh yea, and those rotator cuff workouts, too.
2) Really watch my food intake, specifically, avoid eating out late in the day because I was too busy to make dinner. Remember to eat during the day so I'm not starved late in the day and dive into any food placed before me.
3) Choose 2 items on my dissertation "Things to Do" list. Work on them even if there isn't enough time to finish them.
The dissertation is just a much of a mental struggle as training for a half
ironman or eating healthy food. Staying focused on work every day is tough when there is 1) little feedback, help or encouragement and 2) many interesting discussions on line...it's just as hard as avoiding the call of the Siren Pillow in the mornings.
But I will make it.
I'M OFF!!!
ANYWAY. Last week was not a good week. I want this week to be different.
Here are some things I can DO to make this week better:
1) Run MWF, ride the trainer T&Th (45 minutes), and hit the gym twice T&Th. Oh yea, and those rotator cuff workouts, too.
2) Really watch my food intake, specifically, avoid eating out late in the day because I was too busy to make dinner. Remember to eat during the day so I'm not starved late in the day and dive into any food placed before me.
3) Choose 2 items on my dissertation "Things to Do" list. Work on them even if there isn't enough time to finish them.
The dissertation is just a much of a mental struggle as training for a half
ironman or eating healthy food. Staying focused on work every day is tough when there is 1) little feedback, help or encouragement and 2) many interesting discussions on line...it's just as hard as avoiding the call of the Siren Pillow in the mornings.
But I will make it.
I'M OFF!!!
Friday, February 03, 2006
No Limits: Beating the rain
That's right. I hauled my butt out of bed early enough to run again today. Sure, there wasn't enough time to run 4 miles but if you have 20 minutes to run, run 20 minutes.
Actually, it took 39 minutes to cover 3 miles. My brain hates this slower pace but I remind myself that I would never have run back to back like this before the all-aerobic-all-the-time training. My knees/hamstrings would have protested. Today, no problems at all. That means the week has an extra workout on the books. YEAH!!! The rain started to fall during my 5 minute cool down.
Today's rain is a little scary. The clouds are dark with heavy rain and some lightning. Much more like those summer afternoon thunderstorms than a cold front. It's lasted for 2 hours so far. I hope the weather is better for Oldman down in Naples. We've got flash flood and tornado watches in effect.
My "No Limits" challenge for today will be these evening's wine tasting. Gotta watch those munchies and pour my own wine to keep the calories down.
Actually, it took 39 minutes to cover 3 miles. My brain hates this slower pace but I remind myself that I would never have run back to back like this before the all-aerobic-all-the-time training. My knees/hamstrings would have protested. Today, no problems at all. That means the week has an extra workout on the books. YEAH!!! The rain started to fall during my 5 minute cool down.
Today's rain is a little scary. The clouds are dark with heavy rain and some lightning. Much more like those summer afternoon thunderstorms than a cold front. It's lasted for 2 hours so far. I hope the weather is better for Oldman down in Naples. We've got flash flood and tornado watches in effect.
My "No Limits" challenge for today will be these evening's wine tasting. Gotta watch those munchies and pour my own wine to keep the calories down.
Thursday, February 02, 2006
All aerobic, all the time
That's my plan, for the next few months anyway. All my workouts stay in the aerobic zone unless it's a race. This week's training has been pretty strict with 153 as my max HR and I feel better than expected. Dare I say darned good? No feelings of laziness or I should do more. Plus, I'm loosing the 2 pounds I gained last weekend even though the workout intensity is lower. Great stuff.
Today's workout was a 4 mile run in the aerobic zone. Sure, it took me 52 minutes but I feel good. In fact, I may run again tomorrow.
Yesterday's gym workout went well. My squats are up to 60 pounds. Squats with the barbell are a little weird because all of my body works on it. My legs might be able to lift more but 60 pounds feels quite heavy on my shoulders and back. My yoga training tells me to honor that response and stay at 60 pounds. This is a team effort. Thank goodness the barbell sit in a track so that I can't fall over.
I may purchase a balance ball for the house to expand my core work. The university gym lacks open spaces. There's not much room to do balance ball pushups or jack knives much less anything else. Home might be a better choice. Plus, fewer people will stare.
On a weird locker room note, yesterday a woman put her pullover style workout bra on OVER her normal, back clasped bra. Then, she somehow took off the normal bra without becoming hopelessly entangled or removing the workout bra. My hat is off to her. My coordination demands that I just take off the normal clothes, put on the workout clothes. In that order. Anything else invites a graceless display of klutziness.
Today's workout was a 4 mile run in the aerobic zone. Sure, it took me 52 minutes but I feel good. In fact, I may run again tomorrow.
Yesterday's gym workout went well. My squats are up to 60 pounds. Squats with the barbell are a little weird because all of my body works on it. My legs might be able to lift more but 60 pounds feels quite heavy on my shoulders and back. My yoga training tells me to honor that response and stay at 60 pounds. This is a team effort. Thank goodness the barbell sit in a track so that I can't fall over.
I may purchase a balance ball for the house to expand my core work. The university gym lacks open spaces. There's not much room to do balance ball pushups or jack knives much less anything else. Home might be a better choice. Plus, fewer people will stare.
On a weird locker room note, yesterday a woman put her pullover style workout bra on OVER her normal, back clasped bra. Then, she somehow took off the normal bra without becoming hopelessly entangled or removing the workout bra. My hat is off to her. My coordination demands that I just take off the normal clothes, put on the workout clothes. In that order. Anything else invites a graceless display of klutziness.
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