Saturday, June 23, 2018

My Week in Workouts

I had a fine workout week.  Last week I got six sessions in, this week I only got four. It all balances out.

Saturday I started the week with a Combat class and some weights. Last week, after Combat class I had a lot of pain. It went away during the week, but came back a little during class. I am thinking I should take a couple weeks off of class. Even though I love it so much. It didn't hurt again this week. But a week away might do me good. I also tried some lower weights, higher reps and boy were my muscles burning.

Sunday I took a real rest day. We drove to Columbus and back for Father's day. I didn't even get 5000 steps. It's the most sedentary I have been in a month. It was great!

Monday I had the day off of work and Tracy and I planned our five mile run for that morning. It was already 80 degrees. And the humidity was awful. We ran 3/2 on the way out and 2/3 on the way back. Tracy wasn't feeling great. But we did just fine. 

Tuesday I went to the "small" gym afterwork. I had this goal to run miles on the treadmill, but when I get there, I am so tired I just walked and did weights. I have been trying to mix up the moves I do for each body part. There's not a lot you can do besides bicep curls (though dumbbells and bar feel very different) but there are so many shoulder and leg things you can do. My triceps have been burning all week. 

Wednesday I rested again. I had an hour between work and a social event, I told myself I would run three miles around the neighborhood. But when I got home I was so tired, I decided a thirty minute nap would be even better.

Thursday evening, I met Tracy for three miles. It was perfect weather. It has been raining all week, so it's cool and overcast and damp. But it was a good run. 

Friday I was busy all day. I had the day off but it was filled from morning to night. I would have had to get up earlier than work to get my workout in, and without anyone waiting for me, that wasn't going to happen. So I took a third rest day. 

Thursday, June 21, 2018

We're Not Going to Run a Half-Marathon

It's time we faced the facts. We're not going to run a half-marathon.

I could be really negative here and say why we're failures. But I have written that three times and erased it, and it isn't who I want to be.

So here's the positive spin:

I don't want to run without Tracy and I don't seem to be able to push her enough to get past five miles.

We're not improving. Despite running three times per week. In fact, some weeks we regress. We have to switch from 3/2 intervals to 2/3 sometimes.

This summer has been so brutally hot, with no warm-up and we're not adjusting to it well. Plus, I don't want to get up a 4 AM when it's cool enough.

I think we're better off focusing on getting faster at our three mile and five mile runs.

Maybe we should even try to run the three miles with no intervals.

Though I'm sold on interval running. I give it 100% credit for keeping us injury free on all the runs we do.

So it's time to say it out loud. No half-marathon for us this year.

I haven't told Tracy yet. I think she'll be happy.

Wednesday, June 20, 2018

Weigh-In: Reverse Diet Week 6

Starting Weight: 10.3 pounds
1900 Average (week three): 9.7 pounds
Macros: 2000 calories (140p/227c/59f)
Week One Average: 10.3 pounds
Week Two Average: 10.6 pounds
Week Three Average: 11.2 pounds

I have been at two thousand calories for three weeks now. Here is where I really expected it to start steadying off. But it's still climbing. Or the average is climbing. It seems to be pretty steadily bouncing from 10-12 pounds, which is giving me the averages between 10 and 12. It just depends on if I have more ten days or more twelve days. 

And I still haven't been 100% consistent. 

I have really considered doing some calorie cycling where I eat 1900 all week and then allow myself to have 2100 on the weekend. Or even a bigger spread: 1800 x 4 and 2200 x 3. But I haven't actually put that into practice yet. So I guess I will just keep thinking about it. 

I am not increasing again. I will do a fourth week. I want to see some movement downward. And I really want to get back to the ten pound average. But it is not time to cut. Two thousand is not my maintenance place. According to my fitbit I burned 2450 per day (ranging from 2119 to 2861.) Which means even 2400 shouldn't make my scale move. So I need to stick with it. It will work. Trust the process. 

Friday, June 15, 2018

Just Weighing In and Working Out

If it seems all I have time for anymore is weighing in and working out. That's pretty much true.

I have been working a LOT. I had outreach events (where I take the library on the road) two weekends this month, plus I work one weekend. And work has been crazy. I get at least 8000 steps just showing up and helping people. 

But I have had time for fun too. We've had some BBQs and Picnics and days at the park with the girls, and evening trips for ice cream. But pretty much, I work and workout and weigh-in!

This week I did something active every day.

I started the week on Saturday back at BodyCombat class. It was amazing. And I missed it so much. Then I cut out to do weights. My knee was hurting, so I took it easy on the squats. My knee ended up hurting all day and I had to ice it after a work event. 

Sunday morning we were up early for our five mile run. It was hot and humid and I was covered in sweat. We did 3/2 intervals on the way out and 2/3 on the way back. I was doing just fine, but I couldn't convince Tracy that she was fine too!

Monday I had the morning free and I hit the gym for a one-mile walk and weights. I wasn't feeling it. I was super sleepy. But I got it done. 

Tuesday evening I came home and mowed half of the lawn. and then I did some quick weights until I had to meet Dan for dinner. 

Wednesday was supposed to be my rest day. I have arranged my Summer schedule so I only have to workout one evening a week (the evening that Dan has to work!) This keeps my other evenings free for when people invite us out for Summer Fun! But turns out people don't just call me every day and want to do fun things. It feels weird to just sit at home and rest. If I'm going to listen to my book, I might as well walk around the neighborhood. And if I'm going to walk, I might as well aim for a 15 minute mile, and if I can't walk that fast with all the hills, I might as well just run the downhills! And suddenly, I'm working out! 

Thursday I had another lunch workout. It wasn't as great this week. I was strapped for time (I had a meeting I had to be at right after lunch and couldn't be late.) Plus I didn't have my lunch packed (because I wasn't going back to the same location, and would my lunch have to live in my 110 degree car?) So I just kept watching the clock and not giving it my all. I kept thinking, I should have taken my rest day this week! All those things make me feel like it wasn't the greatest workout. But oh well.

Friday I was up early to meet Tracy for our three mile run. It wasn't bad at all. It was already eighty degrees by six o'clock in the morning. But I didn't feel like it was awful. And our time was fairly good. I haven't had a chance to talk to Tracy yet, but I am pretty certain our half-marathon isn't going to happen. And I think we should work on getting our 3 mile faster and therefore our 5 mile faster. And maybe next year when we're doing five miles in more like 12 minute pace, we could think about adding more. 

I burned almost 3000 calories this week. And the scale showed me some sympathy for one day. And then it said, just kidding! Work harder!

Tuesday, June 12, 2018

Weigh-In: Reverse Diet Week 5

Starting Weight: 10.3 pounds
Week Three Average: 9.7 pounds
Week Four Average: 10.3 pounds
Week Five Average: 10.6 pounds
Macros: 2000 calories (140p/227c/59f)

I finished my second week with these macros, and again my weight jumped up just a little bit. There are two reasons for this: Girl time of the month, and I didn't hit my numbers perfectly. So I'm working on them again. I have to hit them seven days in a row to get a real idea of what's going on. But that's the problem with this game, there's no wiggle room. I can't over eat 500 calories, because theirs no cushion. And once I actually gain a pound, I can't lose it eating this many calories. 

The problem is all the summer fun social events I have. Two thousand calories doesn't mean eat everything you please. It means have a dessert. Or maybe a drink. Or maybe just some chips. But that's not a free-for-all. 

Not that I've been eating a ton of calories. Just not hitting my protein. And having an extra drink and dessert. 

But I've still got to get it reigned in. I've been at the 10-11 pound range the last few days. And I was really hoping it had more to do with the time of the month, not the extra carbs I've been enjoying. 

I might want to think about carb-cycling if I can't enjoy summer with what I have available. Maybe I should go lighter on my macros Monday-Thursday in order to have some extra for the weekend. 

Something to think about. 

Friday, June 8, 2018

My Week in Workouts

I had a great week of workouts. I got in six sessions: three runs and three weight days. I even had to make myself take a rest day. Since there's not much new to say, I am just going to post all those for you to take a look at:

And then talk about the only workout that I really cared about this week: Thursday.

I think I mentioned my gym was bought out by a chain. And I really don't like the atmosphere of my gym. It is super-crowded and the customer service went down hill. But the one upside is I can use the second location in town.

And this second location is really great. I mean, it's minimal. But my own gym is sort of top-of-the-line: tennis courts, racquet ball courts, inside and outside pools, day camps, kids clubs, swim teams, etc! And this second location: no kids, no wet locker rooms, just lots of treadmills and weights. Which is exactly what I am looking for.

And it's right by one of my libraries. The one I am at every Thursday! I have used it a few times on my way home. And I like it. So I wanted to add a Thursday lunch workout because I am trying to get in a new routine where my summer nights are more free. Thursdays are the best days for me, because I am right by the location and my lunch isn't quite as structured. But events kept getting in my way.

After three weeks, I decided to bite the bullet and just go. Who cares that I had a kids' program in the afternoon and I was worried about looking disheveled. I look disheveled because I have kids' programs! I didn't have any plans to take a shower after my workout. So I knew that there would be no running and no laying down (bench presses!) But it was easy to do a 10 minute hill-walk, that got up my heartrate, and then followed with a full-body weight session with no sitting or laying. That kept my heart high. And I got a great workout in 40 minutes. Add a bit of stretching, eat in the car, and you're good to go.

I am excited to be able to add this to my weekly routine. Here's what I am looking at:

Mondays - Rest day
Tuesday - Two mile treadmill + weights (PM)
Wednesday - Rest day or run with Tracy after work
Thursday - Lunch weights
Friday - Three miles with Tracy (AM)
Saturday - BodyCombat + Weights
Sunday - Five mile run with Tracy (AM)

Wednesday, June 6, 2018

Weigh-in: Reverse Diet Week 4

Starting Weight: 10.3 pounds
Week Three Average: 9.7 pounds
Week Four Average: 10.3 pounds
Macros: 2000 calories (140p/227c/59f)

I bumped my calories up this week. And my weight jumped a bit in response. It's to be expected. And I am not worried about it. I have been enjoying the extra 100 calories. 

Unfortunately, the weekend came and I spent Friday - Sunday not really paying too much attention to my calories. That can really mess up a process. And currently, my weight is a pound or two higher. But that could also be hormonal. 

I imagine I will stay here another week or even two until I can get it to balance out again. I don't want to increase again, until I can get my average back under 10 pounds. 

Sometimes 2000 calories isn't as much as you think it is. I have yet to fit any ice cream in!

Sunday, June 3, 2018

My Week in Workouts

This was a terribly busy week for me. I didn't work as many days -- thank you Memorial Day, but I never sat down. I got 12,000 steps just working.

I started out the week working six days in a row. So I took Saturday as a rest day.

Sunday morning I met Tracy for our five mile run. It was a hot one: already 86 degrees in the morning. We ran our 3/2 intervals down to the half-way point. Then we stopped there to get a drink and take a small break. We were pretty warn out from the heat, so we decided to run 2/3 on the way back. Our pace was slower, but we got it done. This fast and high heat has really zapped us.

With my day off for Memorial Day, I hit the gym for some weight training. one mile on the treadmill and then I superset the weights. Getting me through this workout fast and out to the pool!

I had Tuesday off because I worked the weekend. It was a nice overcast but humid morning. I decided to try my hand at power-walking. After a tough five-mile run, we thought maybe we'd throw in the towel and become walkers instead. I wanted to see if I could keep up a 15 minute mile pace just walking. I really couldn't. Every five minutes I would have the app tell me my pace. If it was 15:04 I would jog a little to get it under 15:00. I probably jogged 30 seconds, six or seven times. But it seemed better than jogging three minutes, ten times! And I got a great calorie burn. 

Wednesday, I met Tracy after work for another hot three miles. There's not much to say. Just putting in the mileage. Hoping it gets easier at some point. 

Thursday I skipped weights because we had a big work event. I was so exhausted after work, I just came home and laid on the couch. 

Friday morning. Same story. We did get our pace back under 14:00 minutes which gives me hope that we're adapting to the heat. But, not much. 

Lots of running and a little weight lifting. I do seem to be improving some of my weights, so maybe even the one-to-two-to-three times a week I am getting it in is making a difference. But I hope to get more consistent when I get into my actual Summer routine. 

Friday, June 1, 2018

Weigh-In: Reverse Diet Week 3

Starting Weight: 10.3 pounds
Week One Average: 11 pounds
Week Two Average: 10.5 pounds 
Week Three Average: 9.7 pounds
Macros: 1901 calories (132p/215c/57f)

This was a great week! (Well, I mean last week, since I am already four days late posting this! But I figured I should get my weigh-in posted before my workouts. Or my June goal. Ei-yi-yi!)

Last week was a great week. I was consistent. I hit my 1900 calories. I ate wholesome foods. I stuck to plan. And the scale rewarded me. I was ecstatic to see a NINE average. It took three weeks, but I was finally lower than where I started.

Which was a sign that it was time to reverse up again. 

Part of me wanted to stay there for another week to see where I could be. An eight average? A seven?

But it was time. I've been at 1900 calories before. And I stalled before long. The point of this reverse was not to lose weight. But to eat more. And honestly, the 1900 calories didn't feel like very much more. I had built it up in my head, like I was going to get so many more treats. And I really didn't. It was more like, oh have another clementine... and a glass of milk! Yay!

So it was time to add more. 

Starting on Monday, I went to 2000 calories (140p/227c/59f).

And since then my scale has not been as generous. But that's sort of what happens. It rises a little and eventually it should get used to that many carbs and let go of some water. Or something. I anticipate, I will be here for at least two weeks. I want my average to be 9.7 again before I go up another 100 calories. It could take all of June. 

Friday, May 25, 2018

My Weeks in Workouts

So I know I missed last week. I have been a bit busy. To say the least. But here's what I have done: run. And then lifted. And then was so sore it hurt to do either. But more running. And it looked like this:

I started the week off (long ago) with a two mile run and arm weights in the basement. Then I spent another two hours mulching my gardens and mowing the lawn. I had a very productive day. Plus my two neighborhood miles were 40 seconds faster than the last time.

On Sunday morning I met Tracy for our second week of five miles. This time we ran down the MoPac trail. This is the trail I learned to do all my long distance running on. And I kind of love it. But I also find the limestone harder to run on. And our time slowed down this week. It was perfect weather. So I think it was the trail. But it is supposed to be more gentle on your joints. And it's perfect scenery.

On Tuesday I ran four miles by myself. I was feeling pretty good about myself and my running that I tried something new: run 2 / sprint 1 / walk 2. So I had my phone beep when the last minute of running was coming so that I could go all out. But it was hot and sunny and that sprint killed me. Which meant I walked a lot slower and then by the end was hardly sprinting at all. My time is absoultely no better for it. So while pushing myself every once in a while probably has some benefits, I don't know if I liked that one very much. 

I waited until sunset to get my two neighborhood miles in on Wednesday, but it was still hot and sticky. I was supposed to do arms in the basement, but I never made it down there.  

Then on Friday morning I had the day off and I met Tracy at the trail at 8 in the morning. We did five miles for the third week. We were a bit faster than last week, slower than the first time. But it was a struggle. I know she wants to wait until it's easy before going on to six miles. I might have to push her out of her shell. 

Saturday I felt it was time to get back to a lifting plan, and I started day one of my 5x5 fullbody plan. It was killer. 

And I was so sore on Sunday that I almost skipped. But it was perfectly cool weather and I wanted to get all my miles in for the week. So I did my 3.5 assigned run. And though my legs hurt, it wasn't so bad. 

Monday I worked at night, so I was really proud of myself for getting to the gym in the morning. It was time to do day two of my full body workouts. This time I added bicep curls. And I allowed myself to skip squats because I literally winced in pain anytime anyone came near my quads. 

Wednesday was our first day of hot humid weather. Like 92 and humid. We picked a shady trail, and it wasn't too bad. But we stuck to just 3 miles (instead of 4!) Perfect intervals. 

Thursday I was in the middle of a really long week at work, and I still hit the gym for weights. Then I came home and mowed the lawn (hence the two heartrates!) I tried out a new gym, which was exciting, but it also meant I couldn't do certain things I was used to. More on that next week. 

This morning, we had to deviate from the plan. It was time for our annual Summer Reading Kick-off 5k. We've done this three years in a row now. Always on the first day of Summer Reading. And so even though our plan would have been 4, we shortened it. Tradition, you know!

Looking back I worked out 11 days of the last 14. And I did a double workout one day. I am very impressed by that. These two weeks are two of the busiest in my year. The next two are the next busiest. So I hope I can keep the bar high!

Thursday, May 24, 2018

Full Body Lifting Plan

This week I decided that I need some sort of plan. I am feeling like we're stalling on our running progress. I am devoting a lot of time to running and not getting better at it. Plus Tracy wants to slow down our training and that's not going to do me any favors.

I sort of thought if I devoted three days a week to running, it would get easier. But it doesn't. I think I can devote two days a week to just running: 4 miles and then a increasingly longer run. And that will leave me three days to devote to weight lifting.

So I need a full body, three day a week plan. 

I still plan to run two miles on the treadmill before each weight lifting session. Ultimately, those six miles, are still more than the 4-5 mile run I cut out of the program. So my weekly mileage will still be higher than Tracy's if she follows the three runs/week plan.

I plan to do a 5x5 full body plan.

I am going to start will all the same moves week after week. Increasing every time I am successful. But I know I will get tired of this, or hit my peak and not be able to increase as often. And then I might turn one of the days into a lower-weight higher-rep day.

Here's what I did last week that left me sore for days:

Bench Press
Lat Pull
Bicep Curls
Overhead Press

The hardest part is actually getting Tracy to commit to the two runs on certain days. My weights have to be every other day. And there are certain days I want to rest for person reasons. I think she's ready to move all of our runs to the morning now that summer has arrived. So I am thinking it will be easy to lock in the Friday morning run. Its the Sunday one that might be harder. And if that has to be on Saturday, then the Friday run has to move... the headache.

This plan is great for summer because it's only two nights during the week (Tuesday, when Dan is working and Thursday.) Then the rest of the week I run in the morning (thanks Tracy) or weekend! I love to have my summer nights free for fun!

Now, we'll just see if I can stick to it!

Tuesday, May 22, 2018

Weekly Weigh-in: Reverse Diet Week 2

Starting Weight: 10.3 pounds
Week One Average: 11 pounds
Week Two Average: 10.5 pounds
Macros: 1901 calories (132p/215c/57f)

Though my average is pretty much back to where I started, I am going to continue with these same 1900 calories for one more week. I really think with some consistency I could lose a couple of pounds here. And another couple when I bump it up again. 

I am still eating in a caloric deficit. There is no way that 1900 calories is my maintenance weight. So I am just sure my body is holding onto this weight for fuel. I mean, that's probably a good reason to bump it up again, so my body that I am willing to eat more. But one more week at 1900 and then we'll hike it up to 2000 for a few weeks. 

According to my fitbit, I burned an average of 2440 per day. Just living. My fitbit isn't the most accurate thing. It's not measuring anything with my muscles or heart rate. But it is noticing how active I am. And 2440 is no where close to 1900. So essentially, I am burning 540 calories extra per day. Which we all know, in some universe, is a pound a week. 

But that means nothing. The point is. I am not eating a maintenance. And I would love to get down to a 8 or 9 average (instead of just seeing that number once a month).

On the other hand, I wasn't 100% consistent this week either. Both Saturday and Sunday I ate under my 1900 calories but did a lot of guesstimating. But it wasn't over either.

Anyway. Life is crazy. I know I missed my workout post last Friday. I will do a two week update this Friday. Summer Reading starts this week. I am working like 50+ hours this week and sleeping very little. I imagine myself at the library on Thursday night at midnight trying to get it all done!

Thursday, May 17, 2018

Fake Half Marathon Update

We have finished four weeks of our Fake Half- Marathon training. Officially, that is one-third of the way through. And we're still working on it!

But Tracy wants us to slow down a little bit. As you can see, each week repeats once. She'd like us to repeat it three times. So a third week of 5 miles, then three weeks of 6 instead of two. 

I guess that's okay. There's no rush.

But I have already learned a couple of things:
  • I will probably never do a Half-Marathon on my own. The runs I do alone are pretty awful and the ones we do together and usually great. 
  • I am really excited that our pace seems pretty consistent no matter the distance we are running.
  • I really think we'll be able to continue through the whole plan.
  • However, it is taking up a LOT of my time. 
  • I don't lift weights any more. 
So if we're re-doing the training plan, maybe I should think about adding three weight days a week. Does that mean I only take one rest day? Or does that mean I cut out one of the runs? There's just not enough time to be a long-distance runner and a buff-ass lady!

Tuesday, May 15, 2018

Weekly Weigh-in: Reverse Diet Week 1

Starting Weight: 10.3 pounds
Week One Average: 11 pounds
Week One Lowest Weight: 9.8 pounds
Macros: 1901 calories (132p/215c/57f)

After my first week of this reverse diet my weight was up. That's probably to be expected. More carbs equals more water weight. Nothing major. It was very consistent all week. Though I did see a nine once.

I had planned on repeating these numbers for a second week anyway. So nothing is changing this week. However, I wanted to have 14 solid days, and I actually didn't track anything on Mother's day. So I might do 14 more days. Or I might re-evaluate next week.

If my weight is up more than half a pound (which it is this week) I don't want to increase. I don't need to rush this. I am already starting a lot higher than I did last time. I really just have a few steps until maintenance. I'm thinking it will go something like this 1800 --> 1900 --> 2000 --> 2100 --> 2200 --> 2250 --> 2300 --> ???? And though the sooner I get to eating 2300 calories the yummier, there's no rush.

I have to say, I have been hungry all week. I think it's because I imagined jumping into this reverse diet and suddenly getting to eat all this delicious food. When really I got an extra 100 calories, mostly protein and carbs, so I get to eat a half a yogurt. It didn't really equate to lots more food. It might also have to do with a really busy work-week and me being on my feet all week and being exhausted and therefore actually hungry.

But I did stick to my numbers. Except Mother's Day.

So that's where I am. Eating a little bit more. And the same weight. So it's working.

Monday, May 14, 2018

Crazy Busy Weekend

I feel like I never sat down this weekend. It was so busy and crazy and fun.

Friday night we had our annual Staff Association Mini-Golf tournament. I won Most Holes in One (three of them!) and got a $5 gift card to Dunkin Donuts! We had after-golf drinks at a bar, and I knew I would want to eat snacky foods. I did such a good job getting all my protein in during the day, that I got to have nachos for dinner. They weren't that good, but still...

Satruday morning I slept in just a bit, but still got up and got my workout in while Dan went and got us breakfast. We ate on the porch and then got to work. We've been working on our yard and garden for a few days. It seems to have exploded last weekend while we were away for Sadie's birthday party. So everything was overgrown, weeds needed pulled, mulch needed to be spread, my hostas needed replanted. Everything.

It took a long time but I got the flower beds looking great and the lawn mowed.

I needed to clean the house Saturday as well.

But first I went shopping. I want new clothes to wear.

Sunday morning Tracy and I were up early to run. We did our five miles again. This time we met on my favorite trail heading out of town. I haven't run on it for years. It was a bit chilly and a chance of rain the entire time.

I struggled just a little bit around mile four, but she was feeling great and talked me through it and we held to plan. I am ready to go to six next week, but she wants to repeat this training week again. Which is fine. We're in no hurry to get to 13. I mean, after all, there's no real half-marathon. We might as well take our time.

Then our mothers came over to our house for a Mother's Day luncheon. It's a nice way to get them both together at one time. But it was exhausting getting the house and lunch ready. But doesn't this new outfit look cute!

They left about 5:30 and I managed to take a thirty minute nap, before Dan and I headed to target and the grocery store to get ready for the week again. 

Like I said, I don't think I sat down this weekend. I won my fitbit weekend challenge. Just look at all those steps!!