The Austin Marathon required quite a bit of patience, taking the hills at a nice easy pace to avoid burning out my calves and quads before mile 7 like I did in San Diego :-). My brother and I paced eachother very well, and for most of the marathon we were both all smiles. In general, we get along very well for siblings. I think we have a mutual respect and a healthy level of competition. For example, it would have been completely unacceptable to lose badly to the other, but we don't have to humiliate eachother either. I believe we encouraged one another as we ran. It was new to me, running an entire marathon with someone. I enjoyed it. I did feel a little guilty when we hit mile 14, and I could see the pain starting to show in my brother's face. He braved the pain, he braved the distance, and he completed his first full marathon without any walking. We had a pretty decent time 4:23. I give us a little grace because Austin is full of those rolling hills that can do a number on legs trained on the flat roads where we live.
It was a beautiful day. The rain decided to go away for the day. We started early that morning, with my traditional breakfast. We arrived at the start, and had to find our gear drop off. When we got back to the start, we heard encouraging words from President Obama and from Lance Armstrong. Well, can't say I've had that kind of interest from anyone so famous in any race I've participated in previously :-). We jumped into the line of runners, and took about 7 minutes after the gun to get to the start. The race started with the 1/2 marathoners included. As we ran, I couldn't help but be impressed with the number of athletes we were crowded next to. For the first time in my marathon history, I had a cheering team. My brother's wife and my father were there to encourage us along the way. At the 8 mile point, we spotted them. They were a little distracted by camera issues, and my brother ran right up to his wife and kissed her without her realizing who he was. It was a great moment in the day, and we laughed about it for the next mile! In the crowded group, we would weave around people as they slowed, and bumped into eachother for a good 11-12 miles before the full marathon folks broke away for their long journey around the city of Austin. A little after this point, there was a little pain my brother needed to push through. We stopped for a moment to stretch and take a breath, giving him a chance to evaluate and truly experience the pain. Ultimately, it was decided we should have just kept on going. Though, the fun and games were pretty much over at this point. The marathon started to become work. I could tell my brother no longer cared for conversation. I imagined he could use some distraction from the pain, but he seemed to just need his iPod and some focus. We found mile 20 just in time. We were both ready to start the decent to the finish line. It was a steady (mostly) downhill 6 miles, and I remember a few times where I checked my heart rate and it was below 160! Yeah!
My brother, a fan of the 5k distance, enjoyed counting the number of 5ks we had completed as we passed markers indicating we'd done 10, 15, 20,25, 30 kilometers. At some point, I thought, "He's going to have to eventually say, 'only a 5k to go!'" As the miles got closer to the 23 mile mark, I made sure I was next to him, so I could hear the phrase I now associate with my running with him. He did not disappoint me. Despite the pain, the slow progress, and probably some resentment toward me for encouraging him to do this crazy distance, he smiled and told me that there was only a 5k to go. And, as we neared the finish line, he even had some extra energy to push to the finish. The official placement on the website shows that he placed ahead of me :-) (of course, we both had the same time, but I am willing to conceed that he may have won by a nose)
Tuesday, February 21, 2012
Tuesday, February 7, 2012
Dieting, Nutrition fact, and planning
I would probably characterize myself as a bit of a control freak these days. I have everything planned and organized so that I can almost predict the future. There is nothing terribly exciting about having that kind of control, and I think that is what makes it so appealing. It isn't that I don't like surprises, I do. It is just that I don't like that feeling of dread when something bad surprises you. I am also pretty adaptable. As long as I have not been looking forward to something I have planned, I am okay with change. The one major exception is in my diet. If I wind up going out to a restaurant without anything healthy to eat, I feel like I have failed before I even order. It seems crazy, but losing weight is VERY difficult when you work on the night shift. I can see any little slip up reflected on the scale. I enjoy eating healthy, so it isn't usually an issue. Of course, I enjoy exercising as well, so that helps too. The only time it gets out of control is when I am too depressed to give a crap about my health- figuring I should just give up on myself. Here's an example of my meals for today:
I have been successfully eating healthy for a 7 days straight (had a slip up before that where the red vines got the best of me). At the moment, I have lost 10 lbs off my max weight in January. I am currently 147.5, and my goal is 130. I am eating between 1200-1500 calories, and I am eating 4 meals each day. I give myself more calories around my long run, but for the most part, I stay below 1300. The first week of reducing calories is always the worst. I get angry, I am hungry, and I have cravings for sugar. In addition, I have felt drained, and I have had a hard time completing some of my workouts. Burning up fat stores is a good thing in the long run, but in the short term, it feels like crap.
To anyone who has ever counted calories, 1200 calories is a typical american meal. When you break it down, the way I do, you get 250 calories for breakfast, 350 calories for lunch, 450 calories for dinner and 250 calories for snacks. Calorie content seems to have a correlation with convenience. If it is easy for me to get, it has way too many calories. If it requires special planning and cooking, well, then it is far more likely to be healthy, low Calorie, and will require refrigeration. If I want to have a quick meal from a fast food restaurant, I have to be kind of picky. Try to find a menu item at any fast food chain that is 350 calories or less. Here's an idea of what I see when I look at a fast food menu:
I can't order anything in their sandwich menu (without modification) for under my DAILY calorie budget. Let's just ignore the saturated fat issues for the moment :-). So while my friends order the mouth-watering sandwiches, I get to eat a house salad with a vinegrette dressing. So, yes, I hate eating out. If I didn't think the 1300 calorie meal looked delicious, I just wouldn't be human. I wish I could really enjoy the food I ordered from the restaurant, but I cannot, and so it is pointless (and it costs too much).
Don't get me wrong. It is my anniversary this weekend, and we will be going out for a nice dinner. And, I will find delicious food to eat, but I do need to be careful and keep my meal around 800 calories. I think of it this way, if 3500 calories is equivalent to 1 pound of body fat, how many extra pounds am I keeping by eating this meal? There is, of course, exercise to help keep off the pounds. Check out the Philly Cheesesteak Sandwich above. Guess what, that's an 18 mile run. 3 hours of running, and I will have finally burned that off. Of course, if I ate that, I'd be in no mood to run...
So, weight loss is never fun, and it is never easy. But, healthy eating makes my body happier, my mood better, and my running easier. So, eating out and convenient meals will be saved for occasional use only. And, I will keep progressing toward 130 lbs.
To anyone who has ever counted calories, 1200 calories is a typical american meal. When you break it down, the way I do, you get 250 calories for breakfast, 350 calories for lunch, 450 calories for dinner and 250 calories for snacks. Calorie content seems to have a correlation with convenience. If it is easy for me to get, it has way too many calories. If it requires special planning and cooking, well, then it is far more likely to be healthy, low Calorie, and will require refrigeration. If I want to have a quick meal from a fast food restaurant, I have to be kind of picky. Try to find a menu item at any fast food chain that is 350 calories or less. Here's an idea of what I see when I look at a fast food menu:
If I want to get french fries, a small will tack on another 250 calories. That means, I am over my lunch budget. Ha! I give the fast food companies some credit, though. The healthy options are getting easier to come by. And, nutrition facts are very easy to get to. McDonald's gets a lot of crap for being unhealthy, but I've found more balanced options on their menu than most fast food chains. Jack in the box had whole wheat pitas which would meet my nutritional needs. Of course, I avoid beef because of the saturated fats, but there are hamburgers under 350 on the menu.
If I go out to eat for dinner, at a typical restaurant, you can assume I am going to find very little that will meet my 450 calorie budget. There are restaurants with the lowest calorie items on their menu in the 700s (and that can be for a 1/2 salad). Everyone needs to know you can't trust a salad you don't prepare yourself. I have had calorie "sticker shock" many times when I am hoping to get a delicious salad from a restaurant. Dressing, cheese, croutons, all these are evil calorie budget busters. The snip from the nutrition info at Chilli's restaurant will give you a good idea of the frustration I face when I leave my home to eat.
Don't get me wrong. It is my anniversary this weekend, and we will be going out for a nice dinner. And, I will find delicious food to eat, but I do need to be careful and keep my meal around 800 calories. I think of it this way, if 3500 calories is equivalent to 1 pound of body fat, how many extra pounds am I keeping by eating this meal? There is, of course, exercise to help keep off the pounds. Check out the Philly Cheesesteak Sandwich above. Guess what, that's an 18 mile run. 3 hours of running, and I will have finally burned that off. Of course, if I ate that, I'd be in no mood to run...
So, weight loss is never fun, and it is never easy. But, healthy eating makes my body happier, my mood better, and my running easier. So, eating out and convenient meals will be saved for occasional use only. And, I will keep progressing toward 130 lbs.
Tuesday, January 24, 2012
Dieting!
The exciting thing about having completed my biggest fitness goal for my life, Ironman, is that I was allowed to relax for an entire month without any terrible guilt about the terrible foods I was eating and the weight I was gaining. Mentally, I needed a break. My body paid for my indulgence with an increase in acne, fat cells, and sluggishness. It is very easy to drop healthy habits. They really aren't very fun, even if they are good for you. I could use the excuse that I worked night shift and pretty much anyone would forgive my bad health, including my nurse practitioner. Only one person knew better, but she was too busy stuffing her face with red vines and cookies to do anythign about it :-).
I went to the doctor this week, and my cholesterol levels were high. I wasn't terribly surprised, but my NP did not lecture me, she gave me another night shift free pass. Well, when my heart is in danger, I will jump through a few hoops to remedy the situation. I wasn't going to wait to see if I could improve once I went to days! I started a healthy diet, and intended to drop about 25 pounds by April (Tour de Mesa time). I weighed 155 when I made that goal. I currently weigh 150- a year ago, I weighed 135 lbs and ran a marathon in 3:40:??. It is discouraging in some ways since I did this to myself, and I should have known better. I know there were factors like depression, stress, and night shift that contributed. And, I don't hate myself for giving into the treats that help me cope in the moment, but I am trying to shift my focus. I love all my heart can do for me, and I wouldn't be able to forgive myself it I didn't take my cholesterol levels seriously and wound up having a heart attack.
The recommendations I was given were to include more whole grains, fruits and veggies in my diet, and to exercise regularly. Hmm, well, exercise should not be a problem, and I like these foods. I am trying to reduce the "bad" fat in my diet and replace it with "good" fat. I am steadily increasing my veggie count, and am up to 5 servings per day. I am hoping to work my way up to 9, but that is a lot of veggies! I am trying to reduce my packaged food intake since it tends to contain a lot of salt- which might be bad for me (they're revisiting that idea). I am also trying to increase the amount of fish I eat.
In addition to changing my foods, of course, losing weight can lower cholesterol. My diet this week has been limited to 1200-1300 calories/day, and, to be honest, I have trouble getting through my workouts. I did hills on the treadmill for an hour yesterday, and by the end of it I felt dizzy and weak. I did a circuit training workout with my trainer today, and felt light headed quite a few times. My whole body just felt weak afterward. My body needs to adjust, of course, so I will give it another week before I re-evaluate my calorie deficit.
In other news, I am getting set for my marathon in February. My 20 mile last week was 3:18:17, so I need to keep pushing to get to that 3:00:00 goal (trying for a 4 hour marathon). My speed drills are killing me. I am discouraged that my fast pace on my tempo runs used to be my full marathon pace :-(. But, I am working to improve, and I will be having a great race year if I stick to my healthy diet and keep up with my training.
I went to the doctor this week, and my cholesterol levels were high. I wasn't terribly surprised, but my NP did not lecture me, she gave me another night shift free pass. Well, when my heart is in danger, I will jump through a few hoops to remedy the situation. I wasn't going to wait to see if I could improve once I went to days! I started a healthy diet, and intended to drop about 25 pounds by April (Tour de Mesa time). I weighed 155 when I made that goal. I currently weigh 150- a year ago, I weighed 135 lbs and ran a marathon in 3:40:??. It is discouraging in some ways since I did this to myself, and I should have known better. I know there were factors like depression, stress, and night shift that contributed. And, I don't hate myself for giving into the treats that help me cope in the moment, but I am trying to shift my focus. I love all my heart can do for me, and I wouldn't be able to forgive myself it I didn't take my cholesterol levels seriously and wound up having a heart attack.
The recommendations I was given were to include more whole grains, fruits and veggies in my diet, and to exercise regularly. Hmm, well, exercise should not be a problem, and I like these foods. I am trying to reduce the "bad" fat in my diet and replace it with "good" fat. I am steadily increasing my veggie count, and am up to 5 servings per day. I am hoping to work my way up to 9, but that is a lot of veggies! I am trying to reduce my packaged food intake since it tends to contain a lot of salt- which might be bad for me (they're revisiting that idea). I am also trying to increase the amount of fish I eat.
In addition to changing my foods, of course, losing weight can lower cholesterol. My diet this week has been limited to 1200-1300 calories/day, and, to be honest, I have trouble getting through my workouts. I did hills on the treadmill for an hour yesterday, and by the end of it I felt dizzy and weak. I did a circuit training workout with my trainer today, and felt light headed quite a few times. My whole body just felt weak afterward. My body needs to adjust, of course, so I will give it another week before I re-evaluate my calorie deficit.
In other news, I am getting set for my marathon in February. My 20 mile last week was 3:18:17, so I need to keep pushing to get to that 3:00:00 goal (trying for a 4 hour marathon). My speed drills are killing me. I am discouraged that my fast pace on my tempo runs used to be my full marathon pace :-(. But, I am working to improve, and I will be having a great race year if I stick to my healthy diet and keep up with my training.
Wednesday, January 18, 2012
Grumpy Girl
There are just those days sometimes when everything gets on your nerves. It makes you grind your teeth and snap at strangers. They call it, "the wrong side of the bed". I do not know if there is a cure for it, but I find it interesting the things that I absolutely HATE on this kind of day. Today it was the constant cleaning at my work. Since I work night shift, it seems like I would be used to being around when carpets are vaccuumed and cubes dusted. Usually, I get annoyed if I can't use the bathroom or if I get done with my workout at the gym and the locker room is closed for cleaning. But, today was special. I was irritated by the yellow caution signs, the locker room being cleaned before my workout, the carpet cleaners, and the vaccuming of cubicles. I try not to be a crazy person, but some days I can't keep the crazy from bubbling up to the brain.
It isn't that I don't enjoy the fun kind of crazy, but the random anger about cleaning or mistyping my password for the 100th time makes me feel like a 5 year old who needs to take a nap! I probably need to take a nap... They should have nap time for grown-ups. Why do we suddenly not need sleep because we are able to have jobs.
Well, when I get irritable, it often helps to get some exercise to get the energy out. I went to spin class, and I felt much better afterward. Of course, that didn't last long enough, and I am cranky all over again (I blame the sleep problems)
It isn't that I don't enjoy the fun kind of crazy, but the random anger about cleaning or mistyping my password for the 100th time makes me feel like a 5 year old who needs to take a nap! I probably need to take a nap... They should have nap time for grown-ups. Why do we suddenly not need sleep because we are able to have jobs.
Well, when I get irritable, it often helps to get some exercise to get the energy out. I went to spin class, and I felt much better afterward. Of course, that didn't last long enough, and I am cranky all over again (I blame the sleep problems)
Wednesday, January 4, 2012
New Year's Resolution Time!!
We all have a resolution like "This year I will lose weight, budget better, get in shape, move ahead in my career. . ."
We all have something that we disliked about the way we lived last year, and 2012 is a chance to start again. My 2011 was not my best year in a few ways, but I learned a lot about myself, and I learned a lot about my husband. We are both better for having faced the challenges we did, but we are also in the process of rebuilding some things that fell apart.
For my husband, he begins the year by leaving his job and returning to school- forever. That is to say, he is going to get his masters in education and become a math teacher. This is a huge step for him, and I am very proud. He is a little nervous about the change, understandably, but I believe the career he is in now has never felt rewarding to him, and it is important to him to feel that he is making a difference. Beyond this change, he has also made a resolution to lose 70 pounds! That is a tough goal, and I do believe he will accomplish it, but I am going to be extra naggy for the next month on the nutrition and exercise side of things since the toughest part is when you start good habits.
I am going to be struggling to get back to my former 130 lbs. So, while my husband loses 70 lbs, I will be working off 25. I do not really care for diets, they make me cranky, but I will sacrifice my good mood for a while to gain the happiness of looking and feeling good. The plan is simple, 1200-1700 calories per day and exercising at least 1 hour each day 6 days a week. I am aware of how much I hate being hungry, and how much I depend on food to comfort me. But then, no goals worth reaching were ever easy.
My other resolution is to be able to do 20 push-ups from my feet (no girl push-ups this year). As much as I like exercising, this seems like a pretty easy thing to achieve. I absolutely HATE push-ups though. I think it is because they are so hard for me and make me feel weak every time I try to do them. My trainer thinks I have a mental block, and I probably do to some extent, but I will overcome that as well!
Good luck to everyone who has made a resolution! I hope we all make some positive changes this year.
We all have something that we disliked about the way we lived last year, and 2012 is a chance to start again. My 2011 was not my best year in a few ways, but I learned a lot about myself, and I learned a lot about my husband. We are both better for having faced the challenges we did, but we are also in the process of rebuilding some things that fell apart.
For my husband, he begins the year by leaving his job and returning to school- forever. That is to say, he is going to get his masters in education and become a math teacher. This is a huge step for him, and I am very proud. He is a little nervous about the change, understandably, but I believe the career he is in now has never felt rewarding to him, and it is important to him to feel that he is making a difference. Beyond this change, he has also made a resolution to lose 70 pounds! That is a tough goal, and I do believe he will accomplish it, but I am going to be extra naggy for the next month on the nutrition and exercise side of things since the toughest part is when you start good habits.
I am going to be struggling to get back to my former 130 lbs. So, while my husband loses 70 lbs, I will be working off 25. I do not really care for diets, they make me cranky, but I will sacrifice my good mood for a while to gain the happiness of looking and feeling good. The plan is simple, 1200-1700 calories per day and exercising at least 1 hour each day 6 days a week. I am aware of how much I hate being hungry, and how much I depend on food to comfort me. But then, no goals worth reaching were ever easy.
My other resolution is to be able to do 20 push-ups from my feet (no girl push-ups this year). As much as I like exercising, this seems like a pretty easy thing to achieve. I absolutely HATE push-ups though. I think it is because they are so hard for me and make me feel weak every time I try to do them. My trainer thinks I have a mental block, and I probably do to some extent, but I will overcome that as well!
Good luck to everyone who has made a resolution! I hope we all make some positive changes this year.
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