Wednesday, August 31, 2011

Wednesday

I had so much trouble getting out of bed this morning. By the time I got up, I knew that I could only do a portion of my normal workout, as I had to be at work in time for an early morning meeting. I headed up to the track for my walk/run. I felt really good on my first run lap, so I kept going. I wound up doing the first 3 of my run laps at 550m (so 1 1/4+ laps). I felt like I could go further, so I did. On the fourth, and final run lap, I went 600m (1 1/2 laps). I wish I had had more time and could have done more than 9 laps (normally do 13 - 14), I would have loved to see if I could have sustained at that 600m level. Running is just so invigorating and makes me feel so good.

Except, when it doesn't. I am not sure if it is not properly breaking in shoes or spending a lot of time on my feet recently, but the bottom of my one foot is sore. It's not sore when I sit here, but when I am busy and on the move, it is definitely tender. I worry too that it could be that I am favoring the right leg because I had tweaked my left ankle the other morning - which again doesn't really bother me only on steps and the first two or three strides of each run. Who knows? I think I might need to give my feet a rest over the weekend and see if I can eliminate it or resolve the cause and address it.

Eating was pretty good today. I failed to pack a lunch (nothing really sounded good in the morning). I went to lunch today and as I poured over the menu, once again, nothing really sounded good. I went with an old standby - vegetable quesadilla. Made with sauted peppers, onions and tomatoes, it is not the healthiest of options, but I suppose there were many other less healthy options.

I think it will be an early night.

#s to go: 23.8
Calories Consumed:
1315 calories
Calories Burned:
3.44 mile walk/run; 12:44 pace; 485 calories

Monday, August 29, 2011

Saturday, Sunday and Monday

I had a garage sale this weekend. As a result, I didn't fit in my workout on Saturday. Sunday morning though, I headed up to the track. I waited until the kids were up and had breakfast before I went, so it was closer to 7:30 by the time I headed out. I was alone until my friend showed up (didn't plan to meet) when I had just two laps to go. I enjoy the solitude of the walking/running and don't listen to music or anything when I do. I feel like it is a great time to be alone with my thoughts. I felt a little sluggish the first few laps, but it got a little easier with time. I'm not sure if it was because I missed Saturday or because I ate a little more than usual on Friday and Saturday, I just knew my legs felt heavy as I was trying to run. Monday morning was a good workout. I was able to push myself and ran a full 500 meters at a time. It may not sound like much to the more experienced runner, but it was just a few short weeks ago that I was lucky to be able to get 200 meters in. I alternated the 500 with 300 of walking. After completing my 13th lap, I did an all out run for 100 meters...why? just 'cause! At lunch today, the weather was so nice and the temperature so comfortable, we were able to do our near 3 mile walk. That is one good thing about spring and fall, we get a really good walk in at lunch. Summer is too hot and winter is hit or miss with snow and ice.

Eating has been hohum lately. I got off of track of really tracking last weekend and never really got back on board, until today. I made a point of getting everything written down. I haven't totaled it yet, and am not sure if there is "room" for a small snack. I will check soon, as I think I could use a little bit more before calling it a night.

Friday, August 26, 2011

Friday

I ran in the neighborhood again this morning. I tell you what though, this whole sunrises get later as we move into the fall thing, is going to make things more challenging to me. I can't push my start time much more, but it seems that more and more of my walk/run is in the early dawn timeframe. Soon, it might still be fully dark when I want to start. There are enough familiar faces when I am out that it might be okay, but I will have to see. Too dark and I might just have to shorten the outside distance I do and do a walking video to start.

I like running in the neighborhood. The hardest part about running in the neighborhood is the hills. It sounds backwards, but I find the downhill sections of the run to be the hardest. I tried at the end to slow down my run to see if I could run further. I tend to walk and to run at one speed - all out. For walking, it is fine unless I am with others. For running, it wears me out quicker. Slowing down a little bit seemed to work. I ran further and more time when I was going a little slower. I will definitely have to keep focusing on that. I'd like to be up to a sustained 5 minute run by the end of August (which I guess is the end of next week). I ran most of 5 minutes on the second to last 5 minutes today. I walked across the street and around corners.

#s to Go: 24

Thursday

We had some crazy weather overnight. I didn't get much sleep, as my son was worried and climbed in our bed as soon as the weather sirens sounded. I overslept and got up at about 5:45 am and my phone was dead. I plugged it in and did some dishes, while I waited for it to charge. I decided that with a shorter than normal time-frame, it was a great day to try running in the neighborhood. At the track, I base it on laps, but around the block, there isn't such a gauge. I decided to run as much as I could of every other 5 minutes. I did pretty well, I didn't run a full five minutes any of the times, but I still pretty good and completed my normal 3 mile track in about 35 minutes - instead of the 40 - 42 that it normally takes me.

Eating was okay today. I had lunch with a coworker, but did my best to make healthy choices. I went with a vegetable quesadilla (I know, it doesn't really sound that healthy). Dinner was chicken enchiladas. Guess I ate a lot more cheese than I considered. I had a small slice of watermelon roll from Friendly's and a bit of birthday cake as dessert. Better to have a little than to overeat.

Mostly, I was just super excited that when I checked this morning, I had not only returned to weight loss, but had moved below 25# to go - not sure why, but that seemed like a big hurdle.

#s to Go: 24.6#
Calories Consumed: ?
Calories Burned:
3.08 mile walk/run, 12:00 pace, 450 calories

Wednesday, August 24, 2011

all those days I missed, plus Wednesday

Wow! I was very busy this weekend into this week and clearly, this post was not my priority. We spent the weekend with family and friends, celebrating my son's birthday. Overall, I feel like I did pretty good with everything.

I took off Saturday and Sunday from walking/running. There was just too much going on and too many people at my house to make it feasible. I did however make up for some of that on Monday. I did 3.25 miles in the morning, 2 miles at lunch and 1.25 miles in the evening with my daughter (walked to my son's baseball game). Tuesday morning I repeated my 3.25 miles in the morning, but when my manager's manager asked the two of us if we were heading to lunch, I decided it might be best to join them than to pass to walk. Wednesday, it was storming in the morning, so I did the 4-mile Super Walk DVD from Leslie Sansone. I tried to jog when they were walking in place, since today was a walk/run day. Then at lunch, I was able to fit in just shy of a 2 mile walk.

Food, I did reasonably well. Friday evening we had a dinner/karaoke event to say goodbye to someone that was leaving our team. I had a grilled chicken sandwich and ate only the chicken, not the bun. I did however pick at a good number of sweet potato fries. I limited myself to one drink and filled the rest of the evening with water. On Saturday, I did my best to nibble on the cut veggies and the watermelon and filled my plate largely with salad. Then, there was the evening and everyone was hanging out and we had cheese, pepperoni and crackers. They were yummy and I had a little wine with them. Then, Sunday, we went out to lunch to celebrate my son's birthday - he wanted to wear the sombrero. Monday, I'm not sure what got into me (actually, I do - it was stress) and I took a rather generous portion of chocolate cake that had been made for a celebration. I was mostly back on track since then. There were a few things that I ate that I'm not sure how to gauge the calories, but I still think I did well.

The good news is that by balancing my eating and fitting in the exercise that I did, I was able to come through the weekend pretty well. I am actually flat to where I was last Wednesday. Now, I just need to fully focus and get back on track to losing weight.

Friday, August 19, 2011

Friday

What a disappointing morning. I woke up to discover I had the same 25# to go. I really wanted to pass that hurdle. There is nothing magical about it, but for some reason, having less than 25# to lose just sounds like it. Oh Well! I know that I will get there.

Then, I went out for my walk/run. I was doing a great job! I walked the first lap and then ran a lap, then I went to a walk 1/2 lap, run 3/4 lap pattern. I was impressed with myself, until I had to stop. Why? Because of the gel insert that I had put in my shoe last week. I liked the added cushion that they provided and actually was preparing to give them smashing reviews. But, you know what? It was slipping in my shoe and got to the point where I could feel the left edge on my right arch. It was awkward and uncomfortable. After completing lap #8, I paused my workout and adjusted it back into position in my shoe. It still didn't feel right. So, after maybe 1/4 of a lap, I stopped again to remove it. By this point, I had broken my stride. I finished up walking 2, running 1/2, walking 1/2. I think I wound up running in total about what I did on Wednesday, but the point was I was going to run more.

Thursday, August 18, 2011

Thursday

#s to go: 25.0 #

Wednesday, August 17, 2011

Wednesday

Bummer! Same 25.6# to go still. I guess I ate near the top of my range yesterday and maybe my body was still catching up from the extra calories on Monday.

I went to the track this morning for my run/walk. It felt good. I was able to run a full lap plus each of the every other laps that I ran. I am not sure if I am running slower or stronger, or maybe a bit of each? Point is, just a few weeks ago, the thought of running half a lap felt like a stretch. Today, I ran past the numbers, maybe it was only 10 meters, but it was still further. The 12th lap, I ran 100 meters into the 13th lap. I think that will be my goal for Friday - to go the extra 100 meters on each lap that I run. I was also glad to sneak in 2 miles at lunch. We have a 1 mile fitness trail now at work, so my friend and I did two circuits. We walked a little bit slower than usual, but it was a bit warmer than we normally walk and less shade than walking through town.

Eating was good. I forgot my banana and almost caved to eating junk food to carry me to lunch. I was able to persevere in the end and waited until lunch to eat. Funny how that 85 calories can make such a difference. Dinner, well that might be another story, we had BLTs - which aren't too bad. However, I nibbled on the bacon while I made it. At only 90 calories per serving, it wasn't too bad eating 2 servings, until you consider the sodium and the fat!!! Oh my! It was so tasty eating it, but later it really sat heavy in my stomach.

#s to go: 25.6#
Calories consumed: 1200 calories
Calories burned:
4.65 mile walk/run, 12:55 pace, 630 calories
2 mile walk, 15:25 pace, 291 calories

Tuesday, August 16, 2011

Tuesday

I got to start my day by walking outside again today. Thankfully the weather was much better than yesterday. I was able to further boost my workout by getting out for a quick 2 mile walk at lunch time.

Eating was good. It always helps to work from a packed lunch - leaves me more in control. I snuck in an afternoon iced cappuccino, which tasted yummy, but not sure it was worth the calories in the end.


#s to go: 25.4
Calories consumed: 1475 calories
Calories burned:
3 miles, 13:55 pace, 500 calories
2 miles, 15:55 pace, 325 calories

Monday, August 15, 2011

Monday

Rainy Day!

I started my day with Leslie Sansone Walk At Home 4-Mile Super Walk. I have to look and see if she has an estimate on calories burned during that workout. It is more than just walking, it is a full-body workout. It even uses Body Boost Cables, to allow you to tone your upper body and increase resistance when you walk.

The lazy Sunday only caught up slightly with me. I showed a slight (0.2#) gain on the scale this morning. Who knows, that could just be the higher levels of salt consumed at dinner.

I was all prepared for a healthy eating day, and then I remembered that I had a shower at work. I did a decent job with the meal portion, but the cupcakes were amazing and I couldn't resist. Still, even with my estimation of the portion, I still was able to stay within my daily target.

#s to Go: 26.2
Calories consumed: 1455 calories
Caloreis burned: 500 calories (based on low end estimate from Leslie's post here)

Sunday, August 14, 2011

Friday, Saturday, and Sunday

Guess this daily log thing is not always working so well for me. The good news is that I am tracking it on paper at least, so it's not like I forgot.

Friday was a great workout day. My friend wasn't at the track when I got there and after giving her two laps to show up, I decided to stay anyway. I knew that the guy from the cul-de-sac behind me always shows up at about the same time, so I figured I wouldn't be alone for long. There was a beautiful (near-)full moon in the sky. It was a big ball of orange. If my cell phone weren't tracking my workout, I would have pulled it out and taken a picture of the moon.

Saturday was another good workout day. My daughter wanted to join me and I figured, what type of mom would I be to say no? She hopped on her bike and I modified my route to minimize street crossing. I am proud to say that she made the full 3-mile journey with me - not bad for a 4 year old with training wheels. Which, brings me to my next thought, Saturday afternoon I spent a little bit of time running beside her in the parking lot of our community center. She has decided that she is done with training wheels. I think she will get the hang of it. I would pseudo hold most of the length and then fully let go when she reached the grass, allowing her to go as far as she could before going off balance. I also mowed the grass for a more extended activity time.

Sunday was a wet day and I decided that I needed a break. I opted to not put in a dvd or anything. It was a wonderful, lazy day. But, I got a lot done around the house too.

Eating, well that was a whole other story. I seemed to have lots of not fully tracking this weekend. I wrote everything down, but didn't look up things like pulled pork sandwich and fish tacos.

I managed to do okay though.

Friday - 26.8# to go
Saturday - 26# to go
Sunday - 26# to go

Thursday, August 11, 2011

Thursday

Well, it took a few days, but finally today I was back down where I had been before I had my evening of snacking and drinking last Friday.

I am having to start my walk later and later on days when I am walking the neighborhood. The sunrise is getting later. I am going to have to figure out what my approach will be going forward. Maybe I will start using a flashlight? Or, find someone to walk with in the dark.

I did well with eating today, although at dinner, I put myself a little bit over by enjoying some bread and dipping oil with my pasta. Still, I finished the day at about 1600 calories, which isn't unreasonable.

#s to Go: 27.6
Calories consumed: 1645 calories
Calories Burned:
3 mile walk, 14:23 pace, 438 calories

Wednesday, August 10, 2011

Wednesday

Today, was a travel day for work. I was able to get up and fit in my 4.5 mile walk/run. I had hoped to do some of my Arms workout, but I couldn't miss my flight, so I wound up having to skip it. I had hoped to finish it this evening, but I was just a little too tired.

Eating was a little bit of a challenge for me today. When I got to my meeting, there was a fruit tray and donuts. I had already had breakfast. Then, for lunch they had catered in salad, sandwiches and the yummiest desserts. I did well with filling my plate with salad and enjoying a vegetable sandwich (the bread had some sort of nuts, so I only had a bite of the bread and wound up eating the vegetables with a fork). Then, I had to have dessert - it was too tempting. I had this brownie with a mint filling - yummy!

#s to Go: 28.4#
Calories Consumed: 1380 calories
Calories Burned:
4.6 mile walk/run; 12:33 pace; 650 calories

Tuesday, August 9, 2011

Tuesday

As expected, after enjoying my dinner out last night, the scale reflected it. I was up slightly.

I had hoped to start with a standard walk, but the weather didn't want to cooperate, so I did a 3 mile walk at home DVD. I actually wound up completing one mile three times. It worked well for me, although I really missed getting outside. So, when the sun came out for lunch time, I decided to take a walk to the furniture store to see what types of desks that they might have for my son. I think it was about 3/4 miles each way. The app I used was significantly crazy and reported the one way trip at 1.7 miles. I know it wasn't that far, I don't walk that fast!

I tried to reign in my eating today. I did eat the leftover pizza from dinner last night, but I skipped the crusts!

#s to Go: 29.4#
Calories Consumed: 1440 calories
Calories Burned:
3 mile walk at home; 300 calories
1.5 miles walk; 150 calories

Monday, August 8, 2011

Monday

Well, it's Monday. I think that the Feta cheese on my salad last night had more sodium than I had bargained for. I was up slightly this morning and I figure that given my activity yesterday and the calories consumed, that likely it was a sodium thing.

I went for my walk/run this morning. When I woke up, my hip was a little bit stiff. Walking and running were both a little bit of a challenge to start with. Once it loosened up, it was much better. I think I need to focus on stretching through the hips. Also, my right side was more stiff, wondering if the track is a contributing factor. Tomorrow I walk the neighborhood, so there is less of a repetitive nature to the walk, we will see.

Food was good today. I tried to limit my calories at lunch, in anticipation of eating out with a friend this evening. I had to estimate a lot (and hopefully erred on the side of caution), but I wound up consuming almost as many calories at dinner as I do in a whole day! Ironically, as we sat at dinner I through out a number and my estimate came in pretty close - 1100 calories. Seeing that makes me realize how easy it can be to over consume.

#s to go: 28.2#
Calories Consumed: 1950 calories
Calories Burnt:
4.6 mile walk/run; 13:11 pace; 670 calories
20 minutes P90X Chest and Back; 196 calories
1.25 mile walk; 15:00 pace; 175 calories

Sunday, August 7, 2011

Saturday & Sunday

It was a pretty good weekend. I had a slight set back on Saturday with regards to the scale, likely because I allowed myself a little snacking and drinking. I was pretty much at the same point on Sunday.

For dinner on Saturday, we made Cajun Jambalaya. Generally served on pasta, I opted to enjoy the fresh veggies and chicken with out the pasta. It was still very tasty and I saved myself some unnecessary calories - which I quickly swapped for BREAD! Dinner on Sunday I enjoyed steamed spinach with feta cheese and a little of the bread leftover from Saturday. It was super tasty.

Saturday morning, I started the day with a walk. I had attempted to go to the track, but evidently middle school football practice was going on and there was stuff on the track. So, I wandered around the neighborhood behind the track. Then, I came home and mowed again. It isn't a lot of exercise, but I figure why not keep active and keep it from hindering the afternoon. In the afternoon, before it rained, the kids wanted to play outside. We went for a bike ride and for the first time I attempted to ride a bike instead of walking. It was a challenge. It is hard to go slow up hills to stay with my daughter. Then, when her training wheel got knocked loose, we both had to walk a bike home.

Sunday morning, I headed to the track. It was a lot warmer than it normally is when I am there. I was able to walk and run, but my runs seemed a little shorter. I also lost track of laps while I was there.

Saturday:
#s to Go: 28#
Calories Consumed: 1255 calories
Calories Burned:
3.5 mile walk, 51 minutes, 480 calories
Mowing, 47 minutes, 350 calories
Bike Ride, 100 calories

Sunday:
#s to Go:27.8#
Calories Consumed: 1200 calories
Calories Burned:
4.6 miles, 61 minutes, 650 calories

Friday, August 5, 2011

Friday

I started my day with walk at the track. I was able to extend my running to just over 3/4 of every other lap. As a result of the additional, I was able to fit in one extra lap in the time I allotted for being at the track. My goal is that by next Friday, I would like to be running every other lap in full. I'll have to figure out how to bump it up from there.

Eating was good all day long. I allowed myself a treat in the evening. My husband and I watched baseball and then Chopped. We nibbled at sliced cheese, pepperoni and crackers while we did. I weighed out some cheese for me and knew that each pepperoni was about 10 calories. I had a Mike's Hard Lemonade as well. I wound up being above my daily calorie target, but not too far and I need to allow myself a little extra occasionally if I am going to succeed long term.

#s to Go: 27.6
Calories Consumed: 1695 calories
Calories Burned:
4.5 mile walk/run, 12:53 pace, 626 calories

Thursday, August 4, 2011

Thursday

The weather was good this morning and I was able to get out for my morning walk. It seems to be that I have to start later each morning with the sun. It was almost half an hour into my walk before it was actually "dawn" out. Sure, the sun was on the horizon, but barely noticeable. That could become a problem. I can't start much later than I do and still get everything done.

Last night, I had some candy with my tea in the evening. The calories fit in my plan, but I felt rather blah after eating it and this morning, I found myself hungry. It would have been better to have meaningful calories that would have stuck with me.

The gang at work decided to go out to lunch today. I agreed to join, it was raining and I couldn't walk and wasn't really wanting to eat by myself. I decided that it was best to go with breakfast. I had two eggs over easy with dry toast (I buttered it myself, so I could control the amount that was used). It wasn't bad, but not as filling as I would have liked. Left me munchy this afternoon and I caved and had a cookie. Dinner was pizza. It is good to know that the family can enjoy an ordered in pizza and I still can make my target. Eating out twice in one day though is not a habit that I would like to get into.

#s to Go:28.6#
Calories consumed: 1460 calories
Calories burned:
3 mile walk, 40 minutes, 406 calories

Wednesday, August 3, 2011

Wednesday

It's Raining, It's Pouring. The map around me was so green this morning, that I moved my walk indoors. I did the 4-mile Super Walk from Leslie Sansone Walk at Home. So, I was excited when the sun peaked through and I was able to fit in a walk at lunch. It felt good to get outside and get some additional activity.

Lunch was full of fresh vegetables, fruit and a yummy spinach salad. I was able to eat a pork chop and a small serving of mashed potatoes at dinner. That is one thing that is very important to me is that as I am watching my calorie intake is that I am able to do so within the "confines" of my life. I want to be able to eat what my family is eating. Because, realistically, that is the only "diet" that I can ever hope to maintain.

#s to Go: 29.6
Calories consumed: 1470 calories
Calories burned:
4 mile walk, 55 minutes, 430 calories
arms & shoulders, 300 calories
2 mile walk (at lunch), 30 minutes, 337 calories

Tuesday, August 2, 2011

Tuesday

I kept up with the daily walking again today. I slept in a bit though and didn't have the time to do my P90X Ab Ripper.

We went to National Night Out and I ate the hot dog and skipped the bun. I was certain to ask how many calories and the woman at the grill was kind enough to check the package to share the calories with me. I was surprised to learn that it was only 170 calories, I expected for it to be much worse.

As might have been expected, I was still hungry when we got home, so I had a small snack of cheese and crackers. Even so, I was able to keep my calorie consumption in the desired range.

#s to Go: 31#
Calories Consumed: 1460
Calories Burnt:
3 Mile Walk, 13:39 pace, 368 calories

Monday, August 1, 2011

Monday

Okay, so I guess the daily logging thing isn't working out as well as I hoped...maybe I will just catch the weekend up on Monday.

Saturday:
I returned to 100% measuring/weighing/journaling on Saturday. After the ever-so-frustrating Friday morning, I figured I need to figure out what is going on. I found a site that provided info on the amount of calories burned at rest, sleeping and for a lot of activities. Based on that information, if I am sleeping for 8 hours and sitting for 16 hours, I need something like 1710 calories a day. I typically am walking - running a 3 - 4 miles daily, which burns about 400 - 500 calories. I decided that since you need 3500 calorie deficit to lose a pound, that if I target eating between 1200 - 1500 calories per day, I should be able to lose just over a pound a week. Surprisingly, by being conscientious, I was able to easily stay within my target. We even had spaghetti and bread at dinner. It's all about portions.

On Saturday, after my 3 mile walk, I decided that since I was already in move mode, that I would mow the lawn. It quite easily has been 8 years since I last mowed our yard. We have a new self-propelled mower. I'm thinking maybe our last one wasn't. It was a lot easier than I remember. Still, I burnt 350 calories in doing it.

Sunday:
No progress noted on the scale, but I persevered and was again able to eat within the target calories. Dinner was interesting in that we had corn on the cob and leftovers. I wound up eating two ears of corn and a very small amount of macaroni and cheese. I think that if it weren't for that whole protein thing that I could subsist almost entirely on vegetables and fruit, especially in the summer when it is at the peak of yumminess. I don't eat beans (unless they are green), so I can't rely on them for a protein.

I fit in a 3 mile walk and then did some shopping, which is a great way to burn calories (picked up more work out clothes).

Monday:
I survived a work day. I was able to have my coffee with cream and sugar and have a glass of wine at the concert we attended. We even had a catered lunch at work, but I filled my plate with salad, added a little bit of chicken, ate only half a breadstick and half a cookie.

I walked only 3 miles this morning. My walking partner had a vacation day and wasn't into getting up to go to the track. I came home and because I had slept in, only fit in about 20 minutes of push-ups from P90X Chest and Back. Still, 20 minutes is better than zero minutes.

#s to Go: 32
Consumed 1200 calories
3 mile walk, 14:00 pace, 427 calories
P90X Chest & Back, 20 minutes (1 round), 196 calories