OK, so I got out today in the beautiful weather for a "gentle" jaunt around the 1.2 mile loop here at work. Mainly I wanted to get out to test my old shoes and see how they felt on my feet while running. But also... ummm have you looked out the window? It's sunny, generally clear skies and pushing 80. What more reason could you need to get outside? So here's what happened.
I found a stop watch on my blackberry and decided to time myself. I know I run faster when I am by myself, but I just didn't know by how much. When I'm running by myself I'm much more winded, and that's why I suspect a faster pace. I strapped on my old shoes, which I could instantly tell provided more support in my arches, and got to it. My feet were pretty comfortable throughout the run, but I was aware of my left arch as it was cushioned by the shoe. My breathing was rough setting out. It made me think that I should have a warmed up before I started my jaunt. It calmed down about .5mi in though. It was a bit windy in the back half of the loop and I got a dry mouth. Not much else to mention, except I knew I was running faster than normal by the rate I was breathing. The trail map says it's a 1.2 mile loop, and I crossed the line in..... drum roll (cause this is ridiculous) 8:38. By my math, that's a 7:20 mile!! I was winded, to be sure, and there is no way I could keep that pace for even another mile, but I was surprised. Especially when I took my first look rounding the last corner and it said 7:30. I walked another mile or so to relax and get some more time in with the old shoes. I guess I should learn to pace myself better if I am going to run on my own.
I'm not sure what to expect from my feet after the run. Right now, I can bearly notice any pain at all. That's good. Sounds like I should get some new shoes ASAP and keep going. only a few more days, and it will be 5 weeks till Greece! (weighed in at 208 today pre-shower)
Friday, April 30, 2010
Thursday, April 29, 2010
Thursday Exercise
Ah, what a day. It was the epitome of stressful bull-shit work mornings. I'm the one person in this department with the patience of Job, and I get a lot of the shit jobs with frustrating customers because of it. The last few days were full of it. Hell, I'd say I spent 8-9 hours total with 3 different customers Tuesday and Wednesday. Today, though, I snapped. My patience was gone by 11AM. I got off the call the snapped me, and saw the next person calling through was the 1 person in the whole company that I wouldn't be able to deal with. I tried to be as pleasant as possible, but it was no use. She pushed all the buttons, and she pushed them hard. At the end of the call, I just hung up on her. (yeah, I know... Right?!?) I was soooo looking forward to getting down to spinning class and work all of that bull-shit off.
Spinning was pretty great today. There were only 5 of us in class today. And, despite my early concerns with getting the "front and center" bike, I've sorta adopted it as my own. With the addition of the new fan on the front wall it is actually pretty pleasant. Plus, with the loud ass girls in the back on of the class who are always talking to each other over the volume of the music, It allows me to hear Karen better, and get the music a bit louder. Today we focused on the faster sections of the same workout from Monday. There were plently of hills today, and they are definetly my favorite parts, but I pushed pretty well in the fast sections too. I was a sweat factory today too. I couldn't believe the density of my sweat droplets on the floor around the bike, and on the cross bars. At one point Karen even said, "I'm glad I'm not the only one sweating" while looking at me. I took it as a compliment, and aknowledgement of my effort. It was a good day andI worked harder than I thought I would be able to. 5 minutes in, I just wasn't feeling confident.
It was the same routine, but it was a different score today. The one that included Bad Romance by Lady Poopoop. It came out today, I guess when Karen saw me diverting my eyes as she asked how anyone couldn't just love this song and laugh along, It came out that I wasn't a fan of lady Crapcrap. I was ready to defend myself with what would have sounded like total elitist snobery about how I prefer music, where people actually play instruments. I'm glad no one ever asked for my oppinion. :) I think I'm the only one there that doesn't like that song. The loud ass girls in the back, who were obviously not working hard enough, took the opportunity to sing along just despite me. Even at the end of the class, one of them tabbed back through her playlist and started up the song again while we were stretching. Bitch.
Spinning was pretty great today. There were only 5 of us in class today. And, despite my early concerns with getting the "front and center" bike, I've sorta adopted it as my own. With the addition of the new fan on the front wall it is actually pretty pleasant. Plus, with the loud ass girls in the back on of the class who are always talking to each other over the volume of the music, It allows me to hear Karen better, and get the music a bit louder. Today we focused on the faster sections of the same workout from Monday. There were plently of hills today, and they are definetly my favorite parts, but I pushed pretty well in the fast sections too. I was a sweat factory today too. I couldn't believe the density of my sweat droplets on the floor around the bike, and on the cross bars. At one point Karen even said, "I'm glad I'm not the only one sweating" while looking at me. I took it as a compliment, and aknowledgement of my effort. It was a good day andI worked harder than I thought I would be able to. 5 minutes in, I just wasn't feeling confident.
It was the same routine, but it was a different score today. The one that included Bad Romance by Lady Poopoop. It came out today, I guess when Karen saw me diverting my eyes as she asked how anyone couldn't just love this song and laugh along, It came out that I wasn't a fan of lady Crapcrap. I was ready to defend myself with what would have sounded like total elitist snobery about how I prefer music, where people actually play instruments. I'm glad no one ever asked for my oppinion. :) I think I'm the only one there that doesn't like that song. The loud ass girls in the back, who were obviously not working hard enough, took the opportunity to sing along just despite me. Even at the end of the class, one of them tabbed back through her playlist and started up the song again while we were stretching. Bitch.
Wednesday Exercise
4mile run
Kickball
Wednesday morning, while my brain still wasn't working after mile 1, I took us the "wrong" way. I was pretty sure that I was taking us along the 3.1 mile loop to help avoid treacherous Weber rd. Whoops! With a wave of panic I doubted my brains ability to recall the loops I had mapped. In the end, it was a 4 mile loop, and we finished with a 10:18 pace. This is the furthest I've run, and at the end I felt pretty ok. I knew we had gone further than intended, and I was noting each landmark in my head on the double-back stretch. It was like my body knew we were getting close and it just wanted to quit. I had to push to get it around the corner and the last 3 yard lengths. My breathing deepend and quicken, and I was suddenly aware of being tired. perhaps thats when the adrenaline caused by the panic disappeared. Overall, it was an awesome. Definetly my accomplishment for the day. Great run Steph!
But the aftermath....
I've been having arch pain in my left foot after running since last week. Plantar Fascilitis I think is my ailment. Early on in the 4 miler, I realized that my left foot was landing strange. It was a bit toe-in... imagine my stick drawings are my feet, and this is how they were alligned.
/
|
/
|
I made a concious effort to correct my gait, but I'm not sure how affective it was. I spent a pretty good time yesterday trying to figure out if I was over or under-pronating, and if my shoes are the proper shoes to compensate. I've diagnosed myself with an under-pronating gait, which means that when I am transfering my weight it isn't distrubuted properly along the outside of my foot. I am rolling from my heel to my big toe which is causing my arch to collapse. That being the case, I have a pair of NB MR738s that are built for people with a neutral or under-pronating gait. Oh well, there's 80 bucks down the drain. I plan to stop in at Running Spot, or Fleet feet for verification of my conclusion. Why on why did they stop making the Adidas Supernova Cushions?
Also, we had another game of kickball where we were mercied. I did, however, make it around the bases. It was a nice bit of sprinting I suppose.
Kickball
Wednesday morning, while my brain still wasn't working after mile 1, I took us the "wrong" way. I was pretty sure that I was taking us along the 3.1 mile loop to help avoid treacherous Weber rd. Whoops! With a wave of panic I doubted my brains ability to recall the loops I had mapped. In the end, it was a 4 mile loop, and we finished with a 10:18 pace. This is the furthest I've run, and at the end I felt pretty ok. I knew we had gone further than intended, and I was noting each landmark in my head on the double-back stretch. It was like my body knew we were getting close and it just wanted to quit. I had to push to get it around the corner and the last 3 yard lengths. My breathing deepend and quicken, and I was suddenly aware of being tired. perhaps thats when the adrenaline caused by the panic disappeared. Overall, it was an awesome. Definetly my accomplishment for the day. Great run Steph!
But the aftermath....
I've been having arch pain in my left foot after running since last week. Plantar Fascilitis I think is my ailment. Early on in the 4 miler, I realized that my left foot was landing strange. It was a bit toe-in... imagine my stick drawings are my feet, and this is how they were alligned.
/
|
/
|
I made a concious effort to correct my gait, but I'm not sure how affective it was. I spent a pretty good time yesterday trying to figure out if I was over or under-pronating, and if my shoes are the proper shoes to compensate. I've diagnosed myself with an under-pronating gait, which means that when I am transfering my weight it isn't distrubuted properly along the outside of my foot. I am rolling from my heel to my big toe which is causing my arch to collapse. That being the case, I have a pair of NB MR738s that are built for people with a neutral or under-pronating gait. Oh well, there's 80 bucks down the drain. I plan to stop in at Running Spot, or Fleet feet for verification of my conclusion. Why on why did they stop making the Adidas Supernova Cushions?
Also, we had another game of kickball where we were mercied. I did, however, make it around the bases. It was a nice bit of sprinting I suppose.
Wednesday, April 28, 2010
Wednesday 4/28/10 Exercise (Steph)
Ran 4 miles this morning with Casey. 4 MILES!!! Yaaaay!!!!!! 41:13. 10:18 pace.
This is the farthest I've ran since the whole IT band mishap, and I feel great! And this was after doing a track workout the night before! I would say I'm on my way to getting back into distance running and that makes me sooooo happy!
It was chilly and not humid at all. Big difference from our run on Saturday.
Kickball tonight...we'll see how the leggies feel then!
Oh, and 50 wall pushups. Haven't done them yet but I will for sure.
This is the farthest I've ran since the whole IT band mishap, and I feel great! And this was after doing a track workout the night before! I would say I'm on my way to getting back into distance running and that makes me sooooo happy!
It was chilly and not humid at all. Big difference from our run on Saturday.
Kickball tonight...we'll see how the leggies feel then!
Oh, and 50 wall pushups. Haven't done them yet but I will for sure.
Tuesday, April 27, 2010
Tuesday Exercise 4/27/10 (Steph)
Track night:
1 mile warm up
5-7 x 100 (I lost track)
2 x 200
1 x 100
Jogged maybe another mile cool down.
The 100s were about 21-23 seconds each. The headwind was rough at times!
Oh, and I also did 50 wall pushups. :)
1 mile warm up
5-7 x 100 (I lost track)
2 x 200
1 x 100
Jogged maybe another mile cool down.
The 100s were about 21-23 seconds each. The headwind was rough at times!
Oh, and I also did 50 wall pushups. :)
Monday, April 26, 2010
Spinning
LATE POST ZOMG
Today's "Monday" spinning was felt pretty awesome. She was really motivated to work us through the hills today, after spending a weekend in chicago at a conference for spinning instructors.
I felt strong and pushed hard. no arch pain
Today's "Monday" spinning was felt pretty awesome. She was really motivated to work us through the hills today, after spending a weekend in chicago at a conference for spinning instructors.
I felt strong and pushed hard. no arch pain
6 weeks till Greece!!!!
6 weeks and counting. As I mentioned in my last update about the weekend, I was a bit loose with my diet, and it may show with my Weigh-in. Well, it did. But it wasn't as much damage as it could have been.
Weigh-in : 210 = 1lb gained.
So now I need to tighten up the slack, concentrate and work hard to trim up and meet my goals.
Weigh-in : 210 = 1lb gained.
So now I need to tighten up the slack, concentrate and work hard to trim up and meet my goals.
Weekend exercise.
Saturday
I ran 5k with G, S, and Daryl. This went well, but it was seriously humid. We were practically swimming it was so thick. Our pace was a bit faster than earlier in the week.
Disc Golf estimated 1.5 miles around the Mason 9 hole course(twice).
Sunday
Daryl and I squeezed in 2 rounds at woodland mound when we realized the sun was shining.
It's 2 miles to get around this short course, twice.
I'm not tracking my intake, but I would have been sad about my performance this weekend. With Daryl in town, there was a lot of eating and lots of drinking. Then, it's food day at work. we currently have :
Chicken Dip + chips
Rubens Dip + bread
Garlic Dip + Bagel chunks
Pepperoni cheese ball and crackers
Turkey Chili
Bagels + creme cheese
Cake
Brownies
Girl Scout cookies
Weigh in may be a little disappointing this morning. I'm ok with that.
I ran 5k with G, S, and Daryl. This went well, but it was seriously humid. We were practically swimming it was so thick. Our pace was a bit faster than earlier in the week.
Disc Golf estimated 1.5 miles around the Mason 9 hole course(twice).
Sunday
Daryl and I squeezed in 2 rounds at woodland mound when we realized the sun was shining.
It's 2 miles to get around this short course, twice.
I'm not tracking my intake, but I would have been sad about my performance this weekend. With Daryl in town, there was a lot of eating and lots of drinking. Then, it's food day at work. we currently have :
Chicken Dip + chips
Rubens Dip + bread
Garlic Dip + Bagel chunks
Pepperoni cheese ball and crackers
Turkey Chili
Bagels + creme cheese
Cake
Brownies
Girl Scout cookies
Weigh in may be a little disappointing this morning. I'm ok with that.
Sunday, April 25, 2010
Saturday 4/24/10 Exercise (Steph)
3.1 miles around the Gallowhood with Casey, Greg and Daryl - it was awesome.
9:34 pace. It was sunny. And hot. But it went by so quickly. I am so happy to have gone that pace. If I had been by myself, I know I would have faded away in the back half.
Then we played disc golf.
Unfortunately that's all I did this weekend. I definitely feel like I should have done more. Monday is looking to be rainy, so I don't think I'll be going on the group ride from the shop (though I am anxious for a redo after last week's ride). So I might try to Spinflix instead - it's been a long time since I've done that.
When are we running this week, Casey?
ZOMG 6 weeks till Greece!!! :)
9:34 pace. It was sunny. And hot. But it went by so quickly. I am so happy to have gone that pace. If I had been by myself, I know I would have faded away in the back half.
Then we played disc golf.
Unfortunately that's all I did this weekend. I definitely feel like I should have done more. Monday is looking to be rainy, so I don't think I'll be going on the group ride from the shop (though I am anxious for a redo after last week's ride). So I might try to Spinflix instead - it's been a long time since I've done that.
When are we running this week, Casey?
ZOMG 6 weeks till Greece!!! :)
Thursday, April 22, 2010
Thursday - Unexpected day of rest
I took the day off. A day off from work, and from exercise. It was supposed to be spinning day, but for what it's worth, I wasn't really looking forward to it anyway. Karen, the normal (awesome) instructor is out of town to some big convention in Chicago this weekend. We were going to have the stand instructor Marianne. She's ok and all, but I just don't enjoy my time much in her class. It's a different routine and a different kind of work-out. Ah well. I bet my body is happy that I didn't push it today.
I creaked and cracked getting out of bed this morning. Mainly from my ankles and knees. I'm not in any pain from those joints which is good, but it was a bid concerning earlier. My left foot arch started to hurt yesterday when I strapped on my hiking shoes for kickball. It came out of no where. I hadn't had any discomfort to speak of all morning. Currently it's still a bit tender, but not as bad as yesterday. I walked around a bit when Jannelle and I went out, and it wasn't in much pain. I guess that's good. The only other pain to note is that my neck is a bit stiff. As you pointed out, Steph, It may be from tensing up my shoulders while running. I will have to pay more attention to that next time.
Speaking of next time, we need to figure out when that will be. And how far... I really think I could stretch our distance up to 4 miles, but I was reading about increasing distance and got a bit concerned with what I read. It mentioned only increasing distance by a max of 10% between weeks. What do you think about that Steph? I'll say something to Daryl about running, tonight during raid. I'll see if he wants to run Saturday morning. He is an early riser like me, so I'll tend to think he might agree to run. we shall see.
I creaked and cracked getting out of bed this morning. Mainly from my ankles and knees. I'm not in any pain from those joints which is good, but it was a bid concerning earlier. My left foot arch started to hurt yesterday when I strapped on my hiking shoes for kickball. It came out of no where. I hadn't had any discomfort to speak of all morning. Currently it's still a bit tender, but not as bad as yesterday. I walked around a bit when Jannelle and I went out, and it wasn't in much pain. I guess that's good. The only other pain to note is that my neck is a bit stiff. As you pointed out, Steph, It may be from tensing up my shoulders while running. I will have to pay more attention to that next time.
Speaking of next time, we need to figure out when that will be. And how far... I really think I could stretch our distance up to 4 miles, but I was reading about increasing distance and got a bit concerned with what I read. It mentioned only increasing distance by a max of 10% between weeks. What do you think about that Steph? I'll say something to Daryl about running, tonight during raid. I'll see if he wants to run Saturday morning. He is an early riser like me, so I'll tend to think he might agree to run. we shall see.
Wednesday, April 21, 2010
Tuesday + Wednesday exercise
Tuesday was my day off for cardio work. I think it will be my weights day in another week or so, as long as my weight continues to drop. When I got home from work, Jannelle and I went for a walk around the neighborhood. It was 1.32 miles around the south end of weber oaks at a faster than comfortable pace.
Wednesday morning, (hey that's now!) I got out to run with Stephanie again. We were definitely pushing ourselves more than our last run. Even though we didn't make it quite as far as the last run, we shaved about a minute off our miles. That's pretty good in my book ( not that I have a book, but if I had a book I would surely suggest that saving 1 minute over a mile is pretty good!) We ran along the same path as last saturday, with a few oopsy cul-de-sacs removed, and with a tiny extension in the middle section. Overall net was a short distance loss, but the distance was travelled in 3 minutes less time overall.
A great time, and run 3.1 miles at 9:37 pace.
Wednesday morning, (hey that's now!) I got out to run with Stephanie again. We were definitely pushing ourselves more than our last run. Even though we didn't make it quite as far as the last run, we shaved about a minute off our miles. That's pretty good in my book ( not that I have a book, but if I had a book I would surely suggest that saving 1 minute over a mile is pretty good!) We ran along the same path as last saturday, with a few oopsy cul-de-sacs removed, and with a tiny extension in the middle section. Overall net was a short distance loss, but the distance was travelled in 3 minutes less time overall.
A great time, and run 3.1 miles at 9:37 pace.
Intakes gone.
I've decided to be lazy and not keep a journal any longer of the things I'm eating. I'm just not getting the benefit from it that I thought I would, and it has become difficult to stay on top of (smartphone shortage in the galloway household). I'm trying to keep myself on a reasonable path for food. I could be eating better, but I could also be eating much worse. that is to say, I'm doing well avoiding most of the temptations I'm faced with daily for food choices.
Tuesday, April 20, 2010
Monday 4/19/10 Exercise (Steph)
35 mile bike ride of HILLS. Lots of hills.
The ride was cut a little short due to my bonking. Stomach cramping and dizziness prevented me from going any further on the return trip than the Powder Factory (we were 9.5 miles away). Had to get picked up by the other riders :(
The ride was cut a little short due to my bonking. Stomach cramping and dizziness prevented me from going any further on the return trip than the Powder Factory (we were 9.5 miles away). Had to get picked up by the other riders :(
Monday, April 19, 2010
7 Weeks till Greece
Monday Weigh-in
209 - Woot!
Spinning was tough today. It really felt like a "Monday" class. Perhaps it was because I didn't have my "complex carbs" snack today, and only had a tangerine. I just felt sapped. I couldn't push as hard, and I couldn't push as long. I don't know. Good news is I'm losing weight again. I'm down to 209.
209 - Woot!
Spinning was tough today. It really felt like a "Monday" class. Perhaps it was because I didn't have my "complex carbs" snack today, and only had a tangerine. I just felt sapped. I couldn't push as hard, and I couldn't push as long. I don't know. Good news is I'm losing weight again. I'm down to 209.
Changes to the blog.
Problems
- Time was off
- Never worked a blog with labels, mine were pretty messy
- Can't comment on this blog(from work), but can other Blogger sites.
Changes implemented
- Updated the time to EST
- Cleaned up my labels
- Changed the layout to see if it would correct the commenting issue.
- Time was off
- Never worked a blog with labels, mine were pretty messy
- Can't comment on this blog(from work), but can other Blogger sites.
Changes implemented
- Updated the time to EST
- Cleaned up my labels
- Changed the layout to see if it would correct the commenting issue.
Weekend exercise.
I finally got to get out and run with Stephanie. It was a great 3.2 miles around my neighborhood, and surrounding areas. It was a little chilly, and breezy, but not uncomfortable once I warmed up. I felt good the whole distance, and haven't felt any ill effects on my knee. I did cut up my toe a little with a sharp toe nail. The issue is being managed! It was great company, and I'm looking forward to another run.
Got a bit of a hike while playing Harbin. I keep meaning to wear my pedometer to figure how far of a walk the course is. I don't feel comfortable trying to estimate the distance.
Got a bit of a hike while playing Harbin. I keep meaning to wear my pedometer to figure how far of a walk the course is. I don't feel comfortable trying to estimate the distance.
Weekend intake
Friday. shit, I need to track this better.
Breakfast
2 eggs scrambled
English muffin (no cheese)
Coffee
Snack
Tangerine
Lunch
2 been burritos from taco bell (DOH!, I was weak)
Dinner
Salad, and sandwich? shoot, I don't remember. little help, Jannelle?
Snacks at Poker
2 3Floyds Scottish Ales
6-7 fingers of Pinch 15yr. blended Scotch
some chips and pretzels
Saturday Morning
Water (slight headache) and coffee
Bowl of Strawberry Fields cereal with Soy Milk
Lunch and snacks are a blur
Dinner
Cazadores, umm yikes. Cheese quesadilla, been enchlada, cheese chalupa?
Sunday
Breakfast
3 eggs over medium, english muffin
Snack
Tangerine
1/2 order of Little Ceaser's cheese sticks.
1 Christian Morlein 5th and Vine Marzen
No lunch
Dinner
2 slices of pizza, one veggie, one white cheesy.
1 Bell's Two Hearted Ale.
Breakfast
2 eggs scrambled
English muffin (no cheese)
Coffee
Snack
Tangerine
Lunch
2 been burritos from taco bell (DOH!, I was weak)
Dinner
Salad, and sandwich? shoot, I don't remember. little help, Jannelle?
Snacks at Poker
2 3Floyds Scottish Ales
6-7 fingers of Pinch 15yr. blended Scotch
some chips and pretzels
Saturday Morning
Water (slight headache) and coffee
Bowl of Strawberry Fields cereal with Soy Milk
Lunch and snacks are a blur
Dinner
Cazadores, umm yikes. Cheese quesadilla, been enchlada, cheese chalupa?
Sunday
Breakfast
3 eggs over medium, english muffin
Snack
Tangerine
1/2 order of Little Ceaser's cheese sticks.
1 Christian Morlein 5th and Vine Marzen
No lunch
Dinner
2 slices of pizza, one veggie, one white cheesy.
1 Bell's Two Hearted Ale.
Sunday, April 18, 2010
Saturday 4/16/10 Exercise (Steph)
Ran 3.2 miles with the best running company evarrr!!!
Didn't do much else during this past week. Hopefully this coming week will be better in the exercise front. Need to get on the bike.
Didn't do much else during this past week. Hopefully this coming week will be better in the exercise front. Need to get on the bike.
Thursday, April 15, 2010
Thrusday Exercise
Spinning class was pretty good this afternoon. I needed the good sweat after my frustrating morning at work. It was a morning of working back and forth between our network admin, our security admin, and an app vendor to determine were some communication issues were. It was severely frustrating. In the end, I said screw it and fixed the problem myself... but the ride melted the rest of the bullshit off my shoulders. Lets hope this afternoon is uneventful.
The ride was an old routine that we haven't had for a few months. heavy hills and a few flat race pace +sprint exercises. I really enjoyed the music again, and let it drive me through the tough stuff.
The ride was an old routine that we haven't had for a few months. heavy hills and a few flat race pace +sprint exercises. I really enjoyed the music again, and let it drive me through the tough stuff.
thursday intake
Breakfast
english muffin
american cheese
1 scrambled egg
Coffee
Snack
Cinimmon granola bar
lunch
turkey and provolone wrap
Baked lays BBQ
Water
Snack
serving of salted peanuts
Diet Dr.Pepper cause I was falling asleep
Dinner
Pita Chips and Hummus
4 smallish slices of pesto, artichoke, and tomato pizza
2 Pints of Oberon
english muffin
american cheese
1 scrambled egg
Coffee
Snack
Cinimmon granola bar
lunch
turkey and provolone wrap
Baked lays BBQ
Water
Snack
serving of salted peanuts
Diet Dr.Pepper cause I was falling asleep
Dinner
Pita Chips and Hummus
4 smallish slices of pesto, artichoke, and tomato pizza
2 Pints of Oberon
wednesday kickball
Wednesday intake
Breakfast
Strawberry Yogurt
2 hard boiled eggs
Snack
Tangerine
Lunch
Turkey provolone wrap
banana
snack
oatmeal and honey granola bar
snack
tangerine
dinner
Turkey burger
icky saratoga chips
2 jalepeno poppers
3 beers
Strawberry Yogurt
2 hard boiled eggs
Snack
Tangerine
Lunch
Turkey provolone wrap
banana
snack
oatmeal and honey granola bar
snack
tangerine
dinner
Turkey burger
icky saratoga chips
2 jalepeno poppers
3 beers
Wednesday, April 14, 2010
Tuesday intake
Not a stellar day. Some day I'm going to get motivated to just eat lots of salad... I just don't know when that will be.
Breakfast
Biscuit
2 eggs fried scrambled
1 slice american cheese.
Coffee
Snack
Tangerine
Lunch
Turkey Ham Pepperoni Wrap with Provolone.
Banana
Water.
Snack
Nature Valley crunchy oats & honey granola bar.
Dinner
10 medium wings + celery and blue cheese
1 Three Floyds Scottish ale.
Breakfast
Biscuit
2 eggs fried scrambled
1 slice american cheese.
Coffee
Snack
Tangerine
Lunch
Turkey Ham Pepperoni Wrap with Provolone.
Banana
Water.
Snack
Nature Valley crunchy oats & honey granola bar.
Dinner
10 medium wings + celery and blue cheese
1 Three Floyds Scottish ale.
Tuesday, April 13, 2010
Tuesday 4/13/10 Exercise (Steph)
Tuesday Track Day.
Warm up: 1 mile with Roman (10:00/mile pace)
Session: 10 x 100, 100 recovery (walk)
I did each of them around 21 - 22 seconds. The wind wasn't nearly as bad as last week. In fact, I believe it was a cross-breeze for both straights. The 9th 100 was rough. I began to feel the twinges of nausea after finishing and bent over to stop to catch my breath, lol. Note: my 100 "sprint" pace is Roman's 800 repeats pace. Bwaaaaahaahaahaa!
Cool down: 800 jog, 800 walk with Roman
I wasn't cooling down again, like last week. Couldn't carry on a conversation too well after the second lap. So I decided walking was better than running and we walked 2 laps.
Feel pretty good now. Felt good during, aside from the last two 100s. I can tell that my body gives up when I see the line, so I have to keep pushing past it.
Warm up: 1 mile with Roman (10:00/mile pace)
Session: 10 x 100, 100 recovery (walk)
I did each of them around 21 - 22 seconds. The wind wasn't nearly as bad as last week. In fact, I believe it was a cross-breeze for both straights. The 9th 100 was rough. I began to feel the twinges of nausea after finishing and bent over to stop to catch my breath, lol. Note: my 100 "sprint" pace is Roman's 800 repeats pace. Bwaaaaahaahaahaa!
Cool down: 800 jog, 800 walk with Roman
I wasn't cooling down again, like last week. Couldn't carry on a conversation too well after the second lap. So I decided walking was better than running and we walked 2 laps.
Feel pretty good now. Felt good during, aside from the last two 100s. I can tell that my body gives up when I see the line, so I have to keep pushing past it.
Tuesday Exercise
Today I decided to take a run outside in the beautiful 70 degree weather. Again, I chose to run without my knee brace to try and continue to strengthen my knee. Today I ran 1.2 miles, walked .2, then finished with another 1 mile run. I didn't time it, but I wasn't pushing very hard either. I think my eyebrows may have gotten a bit sunburned. The sweat beads up there and catches the sun.
I ran clockwise this time, where I had been going counter clockwise before. The track has more steady uphill grades, and 1 steep short uphill. I think I like running uphill a bit more than running down hill. I never feel like I'm in control... I hold back where gravity could help me run faster, but it feels really clumsy. Oh well. My legs work, and my knee feels ok. I didn't even need to use my AK
I ran clockwise this time, where I had been going counter clockwise before. The track has more steady uphill grades, and 1 steep short uphill. I think I like running uphill a bit more than running down hill. I never feel like I'm in control... I hold back where gravity could help me run faster, but it feels really clumsy. Oh well. My legs work, and my knee feels ok. I didn't even need to use my AK
Monday Exercise.
Monday is spinning day, and yesterday's class was pretty great. Monday's are generally difficult classes. I'm not sure if this is because I(we) are all out of shape from the weekends, or if she just pushes us harder. Yesterday was no exception. It was hard. But this time I really felt good in our "hard" Monday class. I pushed really hard to keep up in the speed work, and used a bit of extra resisance on our climbs. I must have been the chicken dip!
Monday, April 12, 2010
Monday intake
Monday intake-
Breakfast
Blueberry bagel with low fat cream cheese
2 hard boiled eggs
Coffee
Snack
4 "Scoops" chips with chicken dip
Water
Lunch
Turkey Wrap on a wheat tortilla, with american cheese.
plain sunchips
Water
Snack
3 little 1-bite shortbread cookies
Dinner
Veggie pasta dish with whole wheat pasta.
Snack
Bowl of Oatmeal with a little bit of brown sugar and soymilk.
Breakfast
Blueberry bagel with low fat cream cheese
2 hard boiled eggs
Coffee
Snack
4 "Scoops" chips with chicken dip
Water
Lunch
Turkey Wrap on a wheat tortilla, with american cheese.
plain sunchips
Water
Snack
3 little 1-bite shortbread cookies
Dinner
Veggie pasta dish with whole wheat pasta.
Snack
Bowl of Oatmeal with a little bit of brown sugar and soymilk.
Shit, mulligan!
Last week intake = fail. I'm not going to try to list out all the shit I ate. It was pathetic.
Last week exercise;
Monday - Spinning, no knee brace
Tuesday - Rest
Wednesday - Run/walk 2.4 miles no brace
Thursday - Spinning, braced
Friday rest
Saturday - lots of standing around
Sunday - walked the disc golf course
It's a new week, lets try this again.
Last week exercise;
Monday - Spinning, no knee brace
Tuesday - Rest
Wednesday - Run/walk 2.4 miles no brace
Thursday - Spinning, braced
Friday rest
Saturday - lots of standing around
Sunday - walked the disc golf course
It's a new week, lets try this again.
Sunday, April 11, 2010
Friday 4/9/10 - Sunday 4/11/10 (Steph)
Not much on the workout front these past days, but they've been a fun past few days. The most activity I did was walking.
Friday afternoon- I walked as I shopped, does that count? ;)
Saturday- walked around leisurely at Keeneland Horse Race Track.
Sunday- walked around a disc golf park.
All very fun activities, and it was a beautiful, very enjoyable weekend.
Here's to a great week for both of us, Casey. Rock the spinning and run/walking and healthy eating!!!!!!!
Friday afternoon- I walked as I shopped, does that count? ;)
Saturday- walked around leisurely at Keeneland Horse Race Track.
Sunday- walked around a disc golf park.
All very fun activities, and it was a beautiful, very enjoyable weekend.
Here's to a great week for both of us, Casey. Rock the spinning and run/walking and healthy eating!!!!!!!
Thursday, April 8, 2010
Thursday 4/8/10 Exercise (Steph)
Lift and a little core.
Lifted 12 reps, 2 sets
- Bicep Curls (two kinds)
- Rows
- Overhead press
- Triceps (overhead and angled)
- Bent over row
- Chest press on the ball
- Lateral Raise
Core
- 3 planks, only 10 sec each (yes I'm weak)
- pushups from the ball
- side ab reaches
Lifted 12 reps, 2 sets
- Bicep Curls (two kinds)
- Rows
- Overhead press
- Triceps (overhead and angled)
- Bent over row
- Chest press on the ball
- Lateral Raise
Core
- 3 planks, only 10 sec each (yes I'm weak)
- pushups from the ball
- side ab reaches
Wednesday, April 7, 2010
Wednesday 4/7/10 Exercise (Steph)
Awful run. I'm sore from breathing hard yesterday at the track workout.
Pa. The. Tic.
Ran: 2 miles.
Slow pace.
Felt bad.
That is all.
Pa. The. Tic.
Ran: 2 miles.
Slow pace.
Felt bad.
That is all.
Tuesday 4/6/10 Exercise (Steph)
Hot, windy night at the track!
Warm up:
1 mile
Session:
8 x 100, 100 rest intervals (walking)
Averaged about 22-23 seconds per 100 ( s l o w )
Cool down:
1 mile, at 11:00 pace
It was way too difficult- never felt recovered (?!)
Also did 50 wall push-ups. Yes, wall pushups. I have to start somewhere.
Warm up:
1 mile
Session:
8 x 100, 100 rest intervals (walking)
Averaged about 22-23 seconds per 100 ( s l o w )
Cool down:
1 mile, at 11:00 pace
It was way too difficult- never felt recovered (?!)
Also did 50 wall push-ups. Yes, wall pushups. I have to start somewhere.
Steph's Initial Goals
OVERALL GOAL: To be fitter, faster, and stronger by June 5th.
Sub-Goals:
THE PLAN
Exercise:
I am aiming for 3-4 days of running, at least 2 days of biking and one day off during the week. Some days might double up exercises, which is fine because probably one day every other week will be a brick workout (alternating running and biking). I also need to get a couple days of core/strength work in there. This is all a challenge, and in the past I've found it to be best for me to just play the week by ear rather than strictly determine which days I do what. There are certain days that are already dedicated to certain activities... Monday night: group ride. Tuesday night: Track workout. Other than that, I need to plan while keeping in mind that the workouts are a priority in the day. The weekend will be used for longer sessions of activities like a long run or bike ride.
Diet:
Overall, I need to eat better, healthier choices for my calories. This means going to the grocery store, maybe even multiple times in the week, for fresh food. I need more protein and need to watch my iron level. Cooking more dinners at home during the week will also help with the excess caloric intake. I also need to drink more water – I'm bad at that.
Tracking:
I will post my workouts here. Cardio, strength and core with ability shown for each (i.e. 3 mile run, 10:15 pace)
Sub-Goals:
- Increase biking ability and distance
- Get my running pace down
- Increase overall strength
- Consistent workouts, eating better so excess weight comes off, sleeping well
- Planned bike rides and duathlon brick workouts
- Tuesday track workouts and other runs with people
- Weekly strength sessions
- Making workouts a priority in the day, not an "if I have time" activity
THE PLAN
Exercise:
I am aiming for 3-4 days of running, at least 2 days of biking and one day off during the week. Some days might double up exercises, which is fine because probably one day every other week will be a brick workout (alternating running and biking). I also need to get a couple days of core/strength work in there. This is all a challenge, and in the past I've found it to be best for me to just play the week by ear rather than strictly determine which days I do what. There are certain days that are already dedicated to certain activities... Monday night: group ride. Tuesday night: Track workout. Other than that, I need to plan while keeping in mind that the workouts are a priority in the day. The weekend will be used for longer sessions of activities like a long run or bike ride.
Diet:
Overall, I need to eat better, healthier choices for my calories. This means going to the grocery store, maybe even multiple times in the week, for fresh food. I need more protein and need to watch my iron level. Cooking more dinners at home during the week will also help with the excess caloric intake. I also need to drink more water – I'm bad at that.
Tracking:
I will post my workouts here. Cardio, strength and core with ability shown for each (i.e. 3 mile run, 10:15 pace)
Tuesday intake
Breakfast
Blueberry bagel toasted with plain low-fat cream cheese
1 dannon strawberry yogurt
Lunch (here's the doozy)
Cheeseburger in Paradise - 4 mini cheeseburgers and fries
2 - diet cokes
Dinner
none - not hungry
2 glasses of Chardonnay
Blueberry bagel toasted with plain low-fat cream cheese
1 dannon strawberry yogurt
Lunch (here's the doozy)
Cheeseburger in Paradise - 4 mini cheeseburgers and fries
2 - diet cokes
Dinner
none - not hungry
2 glasses of Chardonnay
Monday, April 5, 2010
Intake
Breakfast
14oz coffee
Biscuit
2 eggs, steamed scrambled
1 slice American cheese
Early snack
Nature Valley Peanut Butter granola bar
Lunch (after spinning)
Turkey and provolone and lettuce, in jalapeno wrap(yuk!)
1 serving of original sun chips
Afternoon Snack
1 Nature Valley vanilla yogurt granola bar
Lots of water, 1 small glass of pure orange juice.
Monday Dinner
5 potato peirogis with Tomato sauce, and hunk of whole wheat french bread.
1 Bells Oberon
Late night snack (BAD!!!)
6 bites of whole wheat french bread with nutella
14oz coffee
Biscuit
2 eggs, steamed scrambled
1 slice American cheese
Early snack
Nature Valley Peanut Butter granola bar
Lunch (after spinning)
Turkey and provolone and lettuce, in jalapeno wrap(yuk!)
1 serving of original sun chips
Afternoon Snack
1 Nature Valley vanilla yogurt granola bar
Lots of water, 1 small glass of pure orange juice.
Monday Dinner
5 potato peirogis with Tomato sauce, and hunk of whole wheat french bread.
1 Bells Oberon
Late night snack (BAD!!!)
6 bites of whole wheat french bread with nutella
Casey's Inital Goals
Casey’s 8 week weight loss goals
Primary Goal – Initially my goal will be to weigh less than 200lbs.by June 5th, the day we leave for
Secondary Goal – Increased weight training focused on upper body and core. I understand that this goal may slow the progress on the primary goal.
Tertiary Goal – Reduce financial burden of paying for food from the cafeteria or eating out by purchasing ingredients and making my breakfast/lunch.
Tracking
Monday weigh-ins will happen after class, in a dry towel.
- Starting weight as of
Take a before and after photo.
- I will hang the photo on my bathroom mirror as motivation, and upon the completion of the 8 weeks, I will have another photo taken.
Means
Diet - Need to find a decent caloric deficit while maintaining proper nutrition.
1) Keep and share an intake log.
2) Remove excess intake from non-meal/snack time. No incidentals.
3) Only drink water/coffee/tea or real juice throughout the day. Limit soda intake.
4) Take my daily vitamin as a supplement.
Exercise- Burn enough calories along with my intake deficit, to start losing weight
1) Cardio work:
- 3 sessions minimum during the week, generally 45 minutes long.
- At least1 hour of cardio or equivalent activity on the weekends.
- Normal activities include Spinning, Cycling, Running, and Elliptical.
2) Weight training: to begin during week 5.
- 1 day of weight training to focus on core strength and chest/upper body.
- Where the weight loss permits, replace a cardio day and make it weights.
3) Increase my focus on stretching.
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