Diet and Exercise 2010, pt. 2: Never Going Back

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

doctor appt yesterday. I HAVE NOT LOST ONE POUND!! arghhh.

I'm taking the theory muscle weighs more than fat. that's my story. I'm sticking with it until some of the weight comes off.

Said it before and I'll say it again: don't go by the scale or BMI to determine how healthy you are. If your clothes are fitting better, your energy levels are up, and you're eating the right foods, the scale doesn't matter.

 

[bostonewe]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Went jogging this morning for the 1st time in about 6 weeks. Got about 1.3 miles in about 20 minutes with alternating jogging/walking. No pain. Plan to pick up the pace tomorrow, then rest on Sunday when we go to 6 Flags.

 

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Good job; you're doing the right thing and easing back into running.

Legged out 18 miles this morning, despite not getting enough sleep. Even with the lack of sleep, I felt great. No screaming headaches when I hit the road, was able to maintain an even pace at the start and achieve negative splits on the way back, and remembered to take gels every 45-60 min.

I found a pre-run snack that tastes great and isn't too sweet: the Expedition cookie from Laughing Tree Bakery. Picked up five more of them today at the Farmer's Market, and am looking to take more of them with me to Detroit.

Also, for those who say I need to lighten up and eat dessert, I had the most wonderful apple-cinnamon scone yesterday. Not only that, I've started using honey, agave nectar, or turbinado sugar in my coffee. No more packets, either green, white, blue, pink, or yellow.

 

[MountieBoyOz]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I do have a goal in mind. I got to fit into my monkey suit for my wedding in July. I want to make it down to 220-230, but looking good is my first option.

 

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I do have a goal in mind. I got to fit into my monkey suit for my wedding in July. I want to make it down to 220-230, but looking good is my first option.

This is a better goal.

When I think about it, I think my abysmal performance in the Fifth-Third 25K might have been the best thing to happen to me this year. It forced me to take a look at how I train, how I eat, and it finally brought the changes I've been needing to make for the past two years. When I go to Detroit in a couple weeks, I'm so looking forward to the Triple Threat BBQ at Slow's, especially with the orange pop sauce. Oh my, yes.

 

[collegehcky2]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I've been lifting after running or bike each day, I'm hoping I'll be able to do a 5-mile run at around 8 minutes a mile by mid-November. So far I've been taking it a bit easy trying to slowly bring back my ankle to 100%. I've also been working a bit of plyometrics in too, which has been great at improving my lateral movement.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I'm ramping up the mileage each week. This week, time to knock off an 8 miler. So far, I'm averaging around 10:00 a mile per week, so I'm hoping by December, I can do 13.1 at under 10:00 per mile.

 

[nmupiccdiva]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I'm ramping up the mileage each week. This week, time to knock off an 8 miler. So far, I'm averaging around 10:00 a mile per week, so I'm hoping by December, I can do 13.1 at under 10:00 per mile.

If I can do it, you can do it!

September has not been a good running month for me post-race. My knees were crazy sore for a good 2 weeks after the race, and then yesterday when I headed out for an easy 3 miles I rolled my ankle on some uneven ground. I'm used to this, so I'm going through my usual 3 days of resting it and icing it, but it's so frustrating to be back down under 40 miles in a month after being around 70 for the last 2.
I'm also back to battling the old eating demons, so I could use some support.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

If I can do it, you can do it!

thanks for the vote of confidence. Now you hang in there, ok? You've come a long way; keep it up, ok?

 

[alfablue]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I'm ramping up the mileage each week. This week, time to knock off an 8 miler. So far, I'm averaging around 10:00 a mile per week, so I'm hoping by December, I can do 13.1 at under 10:00 per mile.

I'm with 'diva- I think you'll make it. Heck, if I can run a half at 9:40, and not have really run for about 6 weeks (besides 3 times) on vacation.... you can.

You have my schedule, I know that- so here's a suggestion for some speed- on Tuesdays and Thursdays- do some speed work- nothing serious, but some speed work- hills are good, but what I've found to be really effective are some short distance work.

The one I have liked the best (not WHILE doing it, mind you, but seeing the results) are 800/400 repeats- run an 800 at a pace about 1 min faster than your target, and then SLOW for the 400. Basically, your heart rate will go up to 90-95% for the 800, and should be back down by the end of the 400- if it does not- go slower. The important part (according to Hal Hingdon) isn't the speed, but the stop. For some reason, slowing down helps your heart recover faster, so you can run faster. I don't fully understand it, but it sure has worked for me. So do a mile warm up- run that 3 times- and then a mile cool down. You'll see results pretty quickly.

If I can do it, you can do it!

September has not been a good running month for me post-race. My knees were crazy sore for a good 2 weeks after the race, and then yesterday when I headed out for an easy 3 miles I rolled my ankle on some uneven ground. I'm used to this, so I'm going through my usual 3 days of resting it and icing it, but it's so frustrating to be back down under 40 miles in a month after being around 70 for the last 2.
I'm also back to battling the old eating demons, so I could use some support.

I feel for you- remember when I hurt myself a month and a half ago- I've strung up my laces all of 4 times since then to run. One of those was a hard half marathon in Italy. But I survived, and I'll run again tonight (I hope- darned travel colds). Sadly- I've also realized that I don't think doing the Detroit Marathon is in the cards for this year. But I can live with that, I think.

You might be fighting some burn out- so as long as you keep running, you can ramp it slowly back up again?? And if your knees consistently hurt, it's possible that you are doing something wrong. I'll suggest running a few blocks barefoot to change your gait a little- the leaning forward, mid sole strike seems to be good for my legs.

Not sure how to support you on the eating demons. But you do need food to do ANYTHING. You should not feel guilty about eating. I know it sounds like a diet, and work- lean protien, veggies, fruits etc- just keep an eye out for simple, local food. The other thing- please work on making it yourself. While I don't know Bob other than this board- that seems to have worked wonders for him.

We will get through this tough time. Like the title says- never going back.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I'm with 'diva- I think you'll make it. Heck, if I can run a half at 9:40, and not have really run for about 6 weeks (besides 3 times) on vacation.... you can.

You have my schedule, I know that- so here's a suggestion for some speed- on Tuesdays and Thursdays- do some speed work- nothing serious, but some speed work- hills are good, but what I've found to be really effective are some short distance work.

The one I have liked the best (not WHILE doing it, mind you, but seeing the results) are 800/400 repeats- run an 800 at a pace about 1 min faster than your target, and then SLOW for the 400. Basically, your heart rate will go up to 90-95% for the 800, and should be back down by the end of the 400- if it does not- go slower. The important part (according to Hal Hingdon) isn't the speed, but the stop. For some reason, slowing down helps your heart recover faster, so you can run faster. I don't fully understand it, but it sure has worked for me. So do a mile warm up- run that 3 times- and then a mile cool down. You'll see results pretty quickly.

yeah, we've both been doing a lot of speedwork, and the results are showing. Also, my resting heart rate is down to a 48. Which is just incredible.

Right now, we're doing speedwork twice a week and one long run a week. That'll be pretty much the MO through October, and November will incorporate more speedwork and some cooling down, since the race is December 5th. We're both doing pretty well and thankfully not suffering from any burnout. The nutrition thing is going well for the most part; I just need to remember to eat enough!!!

 

[MountieBoyOz]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

My fiance is upset because she's been stuck at the same weight for 2 weeks. No gain (which is good) but no lose either. She is going in for a checkup and it looks her thyroid meds need to be upped a little. I'm just a little worried because I've been losing and she's been stuck. Any tips to keep her going without giving up?

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

My fiance is upset because she's been stuck at the same weight for 2 weeks. No gain (which is good) but no lose either. She is going in for a checkup and it looks her thyroid meds need to be upped a little. I'm just a little worried because I've been losing and she's been stuck. Any tips to keep her going without giving up?

she might need to mix it up. Either change some food habits or change the exercise habits.

 

[MountieBoyOz]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

She's been complaining that she's really tired and hasn't been motivated to do anything with work and class kicking her butt. She does run around and chase a bunch of 4 year olds so she isn't sitting on her rear. She's just wanting to shed weight so she looks good in the wedding dress. I'm sure she'll look fine in it, but I'm supporting her either way.

 

[ScottM]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

She's been complaining that she's really tired and hasn't been motivated to do anything with work and class kicking her butt. She does run around and chase a bunch of 4 year olds so she isn't sitting on her rear. She's just wanting to shed weight so she looks good in the wedding dress. I'm sure she'll look fine in it, but I'm supporting her either way.

If the exercise isn't going to increase or change, then she should take a look at the diet end. As I posted earlier, I'm not a fan of "diets" but I found the Mayo Clinic Diet book to be very helpful, as it takes a realistic approach to weight loss and one's attitudes about diet and exercise. Losing 1-2 lbs a week is optimum. I'm down over 20 lbs since June, and I'd like to drop another 10-15 by Christmas or so.

 

[Patman]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

She's been complaining that she's really tired and hasn't been motivated to do anything with work and class kicking her butt. She does run around and chase a bunch of 4 year olds so she isn't sitting on her rear. She's just wanting to shed weight so she looks good in the wedding dress. I'm sure she'll look fine in it, but I'm supporting her either way.

Another suggestion... and this will go over like a lead balloon... but how about sleep?

 

[MountieBoyOz]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

She gets the full 8 and still feels this way. I am starting to think it's the thyroid acting up again. Thanks for the suggestions though. Scott, can you provide the link for me. Thanks.

 

[moose97]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

She gets the full 8 and still feels this way. I am starting to think it's the thyroid acting up again. Thanks for the suggestions though. Scott, can you provide the link for me. Thanks.

Plenty of people need more than 8 hours sleep though. Me? I can sleep ~ 6 hours and go strong all day long seven days a week. My wife? Nope - and 8 won't cut it either. She's closer to a 10 hour a day person (she requires basically 9 a night and an hour nap in the afternoon). She can function for a few days if she skips that nap, but by day three or four it isn't pretty. Just FYI...

edit - and if any of you are in this same boat, a word of advice: let your partner sleep. I spent the first 5-7 years of our marriage asking my wife to wait up for me (I work until 10 pm and she can't make it past 8 or 9 pm some nights), or stay up to watch a movie. After that, I wised up and let her sleep, learning that she was a much happier person getting her full rest. It's a great lesson learned!

 

[ScottM]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

She gets the full 8 and still feels this way. I am starting to think it's the thyroid acting up again. Thanks for the suggestions though. Scott, can you provide the link for me. Thanks.

I paid about $8 for a used book in great condition on Amazon. The readers' reviews swayed me.

http://www.amazon.com/Mayo-Clinic-Diet-Enjoy-Weight/dp/1561486760/ref=sr_1_1?s=books&ie=UTF8&qid=1285811247&sr=1-1

I believe they also have a website/journal tied to the book as well.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Plenty of people need more than 8 hours sleep though. Me? I can sleep ~ 6 hours and go strong all day long seven days a week. My wife? Nope - and 8 won't cut it either. She's closer to a 10 hour a day person (she requires basically 9 a night and an hour nap in the afternoon). She can function for a few days if she skips that nap, but by day three or four it isn't pretty. Just FYI...

I'm able to function fine on 6 hours. 5...and I'm dogging it a bit. 4...it's not pretty. But generally, 6-7 hours is all I need. I knew a girl in college though who needed 11+ hours a night. Not out of laziness, just had to do it for her body.