I've really had a hard time wrapping my brain around the fact that it's only been 27 days since the Honolulu Marathon. Two days after the marathon we flew to Maui for some vacation time, then we came home, celebrated Christmas and New Years, so it feels like a lot longer. That being the case, my legs have reminded me on a regular basis that they are NOT recovered! My longest run since is 8 miles on New Years Day after two rest days.
I'm going to go back and pick up my miles since January 1st since I didn't post mileage last week.
Thursday, 1/1 - Ran 8.19 miles in 1:36:00, 11:44 pace
Friday - Ran 2.01 miles in 28:25, 14:08 pace
This is our "around the block" route that Les does about once a month with me.
Saturday - Rested
I really like taking Saturdays off. During marathon training I have to do my long runs on Saturday, but I enjoy having a day where I don't leave the house at all if I don't want to. I'd rather do something on Sunday because I know I've got to shower and get to church.
Sunday - Ran 5.58 miles in 1:17:46, 13:56 pace
I was up early and had plans for a great run. My legs did not agree with my plan!
Monday - Rode 10.2 miles in 1:09:14, 8.8 mph
We went from super cold (for us) to warm and windy! I wanted to ride further but had a hard time staying upright.
Tuesday - Rested
Monday night insomnia + more wind = a good time to take a rest day!
Wednesday - Rested
It was still windy outside and I was still a mess inside, so I covered my head and slept some more!
Thursday - Ran 6.03 miles in 1:10:29, 11:41 pace
The winds were gone and my emotional state was getting closer to normal (whatever that is!)
Friday - Rode 9.44 miles in 1:08:19, 8.3 mph
Les got home from his business trip Thursday night, so we enjoyed a ride on the trail together.
Saturday - Ran 6.08 miles in 1:16:02, 12:31 pace
There's a saying, "Hills are speed work in disguise." If that is the case, I should be SUPER speedy! Over 800 feet of climbing in 6 miles.
Total
Running: 27.89
Cycling: 19.64
Total: 47.53
Saturday, January 10, 2015
Friday, January 9, 2015
2015 Reset ~ Cleaning Up My Plate
I have tracked everyday since the first of the year. I've also taken the time to clear out junk food and get more fruits and veggies (freggies) in the house. I noticed my breakfasts were really lacking this time of year. In the Spring/Summer/Fall, I usually have a post-workout smoothie for breakfast. I get 2 servings of milk, 2-3 servings of freggies and protein powder for only 6 points. Great way to start the day. Not so great when it's 38 degrees outside. I cannot drink nearly 32 ounces of icy cold goodness, no matter how good it tastes, when it's that cold out!
Other breakfast options have left me not feeling recovered after a good workout. Lots of carbs - oatmeal with blueberries, waffles, toast, cereal, English muffins. I went back to an old standby this week and I forgot just how much I enjoyed it! Scrambled egg whites with veggies. This week I had mushrooms, bell peppers, zucchini, and spinach. It takes no time at all once the veggies are prepped. Two bell peppers, two zucchini, a bag of spinach and a handful of mushrooms have lasted all week. I'm not opposed to using whole eggs, I just find the pourable egg whites a lot easier, and when I come in from a run I want to eat NOW!
I use half a cup of egg whites which equals 50 calories, 2 grams of carbs, and 10 grams of protein for ONE point! I cook about one cup of veggies (2 servings) then pour my egg whites over it. This takes about the same amount of time that I need to toast an English muffin! I've been having an orange (0), coffee (with light almond milk for creamer = 0), and sometimes an English muffin (3.) I start my day with good protein, 3 servings of freggies and some carbs for only 4 points! {Side note: I calculate based on the points plus system, but am too lazy to type points plus every time, so I just type points!}
My tracking week starts on Friday, so I'm going to recap last week's points. I've read different views on activity points. Some people use their weekly points before their activity points. I've always used my activity points first. I feel like I've earned them. I carry them throughout the week, but once the week is gone so are they. I did use some of my weekly points last week, but not all. I've used the WW app to calculate activity points, then compared to the calories my Suunto watch says I burned. It averages out to 50 calories a point, so that's what I use.
Friday (daily allowance = 26)
Used 31 PP
Earned 2 AP
Used 2 AP + 3 WP
3 F/V (Fruits/Veggies)
Saturday
Used 43 PP (went out to eat)
Earned 0 AP
Used 17 WP
4 F/V
Sunday
Used 23 PP
Earned 5 AP
Used 0 AP + 0 WP
5 F/V
Monday
Used 25 PP
Earned 8 AP
Used 0 AP + 0 WP
6 F/V
I was feeling pretty good up to this point (although it's kind of unusual for me to not use all my daily points.) Then my hormones went crazy! I didn't sleep a wink on Monday night and spent all day Tuesday fighting anxiety and my blood pressure was up. I'm surprised I didn't eat more points on Tuesday! Les was out of town, which meant I didn't cook dinner so that probably saved me. If there had been any chocolate in the house it would not have been safe! We have none and I plan to keep it that way.
Tuesday
Used 28 PP
Earned 0 AP
Used 2 AP + 0 WP
7 F/V Woo hoo!
Took Tylenol PM before bed on Tuesday and slept like a rock! I had to make an unplanned grocery trip for food for a funeral. A Snickers bar at the checkout line jumped into my cart. It made it home, but did not survive the night.
Wednesday
Used 33 PP
Earned 0 AP
Used 7 AP + 0 WP
5 F/V
I made the mistake of buying an Asian salad without closely reading the label. 17 points for a bunch of cabbage! The dressing was full of sugar, but still... I know better.
Thursday
Used 36 PP
Earned 6 AP
Used 10 AP + 0 WP
7 F/V
Weekly recap
Daily Allowance 182 PP (26*7)
Earned (and used) 28 AP
Used 20 WP
Used 219 PP Total - Average of 31 PP per day
In spite of a midweek meltdown I was down half a pound this morning. I'll take it! I see other areas that I need to work on (drink more water!) but I'm happy to see my plate getting cleaner.
Other breakfast options have left me not feeling recovered after a good workout. Lots of carbs - oatmeal with blueberries, waffles, toast, cereal, English muffins. I went back to an old standby this week and I forgot just how much I enjoyed it! Scrambled egg whites with veggies. This week I had mushrooms, bell peppers, zucchini, and spinach. It takes no time at all once the veggies are prepped. Two bell peppers, two zucchini, a bag of spinach and a handful of mushrooms have lasted all week. I'm not opposed to using whole eggs, I just find the pourable egg whites a lot easier, and when I come in from a run I want to eat NOW!
I use half a cup of egg whites which equals 50 calories, 2 grams of carbs, and 10 grams of protein for ONE point! I cook about one cup of veggies (2 servings) then pour my egg whites over it. This takes about the same amount of time that I need to toast an English muffin! I've been having an orange (0), coffee (with light almond milk for creamer = 0), and sometimes an English muffin (3.) I start my day with good protein, 3 servings of freggies and some carbs for only 4 points! {Side note: I calculate based on the points plus system, but am too lazy to type points plus every time, so I just type points!}
My tracking week starts on Friday, so I'm going to recap last week's points. I've read different views on activity points. Some people use their weekly points before their activity points. I've always used my activity points first. I feel like I've earned them. I carry them throughout the week, but once the week is gone so are they. I did use some of my weekly points last week, but not all. I've used the WW app to calculate activity points, then compared to the calories my Suunto watch says I burned. It averages out to 50 calories a point, so that's what I use.
Friday (daily allowance = 26)
Used 31 PP
Earned 2 AP
Used 2 AP + 3 WP
3 F/V (Fruits/Veggies)
Saturday
Used 43 PP (went out to eat)
Earned 0 AP
Used 17 WP
4 F/V
Sunday
Used 23 PP
Earned 5 AP
Used 0 AP + 0 WP
5 F/V
Monday
Used 25 PP
Earned 8 AP
Used 0 AP + 0 WP
6 F/V
I was feeling pretty good up to this point (although it's kind of unusual for me to not use all my daily points.) Then my hormones went crazy! I didn't sleep a wink on Monday night and spent all day Tuesday fighting anxiety and my blood pressure was up. I'm surprised I didn't eat more points on Tuesday! Les was out of town, which meant I didn't cook dinner so that probably saved me. If there had been any chocolate in the house it would not have been safe! We have none and I plan to keep it that way.
Tuesday
Used 28 PP
Earned 0 AP
Used 2 AP + 0 WP
7 F/V Woo hoo!
Took Tylenol PM before bed on Tuesday and slept like a rock! I had to make an unplanned grocery trip for food for a funeral. A Snickers bar at the checkout line jumped into my cart. It made it home, but did not survive the night.
Wednesday
Used 33 PP
Earned 0 AP
Used 7 AP + 0 WP
5 F/V
I made the mistake of buying an Asian salad without closely reading the label. 17 points for a bunch of cabbage! The dressing was full of sugar, but still... I know better.
Thursday
Used 36 PP
Earned 6 AP
Used 10 AP + 0 WP
7 F/V
Weekly recap
Daily Allowance 182 PP (26*7)
Earned (and used) 28 AP
Used 20 WP
Used 219 PP Total - Average of 31 PP per day
In spite of a midweek meltdown I was down half a pound this morning. I'll take it! I see other areas that I need to work on (drink more water!) but I'm happy to see my plate getting cleaner.
Thursday, January 1, 2015
2015 ~ Reset
I'm so excited for this new year! I have some goals in mind, but first let's look back at 2014:
Mileage totals
Running: 983.18
Walking: 272.13
Cycling: 480.01
Total: 1,735.32
Not my highest mileage by a long shot, but good. Things I'm happy about - finishing marathon #3 without injury and consistent splits. Things that need work - my weight is still up and my pace is slow. And that brings me to this year:
RESET
I started this morning with zero miles (but ran 8.2 by 7:30!) I started this morning with 26 points plus to use wisely. A blank page to write on. What a relief! I have a few goals:
Running
1 - Run another marathon. I'm not sure when or where, but I really enjoy the entire process. The training. The planning. The mental break throughs. The actual race.
2 - Improve my pace. I know the extra weight I'm carrying is a huge factor. I want to be smart about this by slowly increasing my pace. January get back in the 11 minute range. February 10:30 pace. March 10:00 pace. And finally in April get consistently back in the 9 minute range.
Mileage
I want to cross the 2,000 mile mark again this year. It's been several years since I've crossed that milestone (2011.) This includes running, walking and cycling. I need to average 40 miles a week and know I can do it!
Weight and Health
I'm currently 13 pounds over my goal weight. My doctor wants me to lose 8 pounds. So goal number one is dropping 8 pounds, then I'll work on that additional 5. I have some cute clothes in my closet that I've missed being able to wear! At one pound a week that puts me in April. Q1 is about resetting!
I know I've got to get back to tracking and eating better. For the four weeks leading to my marathon I cut out desserts. I felt so much better! Some very wise women have told me that sugar is a major trigger to menopausal symptoms, so I'm committing to less sugar, a LOT less sugar! The key is not having it in our house. I'm not saying I'll never have sugar again, I just need to do a lot better.
And this...
I don't know what's happened to me, but I have become a total klutz! I almost always have a bruise somewhere on my body. Every day. I spill things, run into walls, trip over my own feet. I did read somewhere that dizziness/balance issues are just another of the many menopausal symptoms. Yeah, so just wrap me in bubble wrap and all will be well!
Here's to resetting and a great 2015!
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