Well a lot has happened since I last checked in... even though it has only been three days. On Friday I felt the need to go for a run.. which has been happening a lot lately. I can't seem to stop myself, and i feel horrible when I don't run. So I let myself out of the house to enjoy the weather we have been having and went for a run between classes. I plotted out a loop of about 5 miles and figured I would see how it felt and take it slowly.
Well, I got lost. twice. I wasn't too good about remembering where to turn and which roads I should be on. I generally run from my home in the center of town out to the suburbs and around one of the quieter developments. It is the best place to run because its generally flat, the sidewalks and roads are even and there isn't much car traffic to worry about. The downside is that since it is a development there are a million criss crossing streets. So, since I hadn't memorized my 5 mile route, I got lost a few times. This did manage to take my focus off my running, so I felt physically great the entire time. When I got home I figured I had probably been running at a slower pace than normal, and that I hadn't hit my goal of 5 miles with the changes I made in my route as I was running. I actually ended up doing 5.24 miles in 50 minutes, putting my average pace around 9:32. I was really happy with this, especially since I felt that I could have been going much faster.
On Saturday I wanted to run again, but didn't want to push it. I had already ran 4 times this week and I didn't want to strain myself. So I did weight training instead (lunges with weights, bicep curls, push ups, dips, ab circuits, etc.) for about an hour. Afterwards I went out to dinner with my boyfriend and we demolished a massive slice of baklava cheesecake from our favorite greek place... which got me thinking about my weight loss troubles. We ended up wandering around Barnes and Noble, and I figured it might be a good idea to look for a book about training for long distance running- specifically one with a nutrition section so I could figure out what I should be eating to train properly and still lose weight. Lucky for me I found just the book. Racing Weight by Matt Fitzgerald is a book for endurance athletes that serves as a guide to hitting an optimal racing weight. I tore through this book when I got home, and finished it in a single sitting. It is easy to read and easy to understand- even when he is explaining some of the science behind his recommendations. Basically the book is aimed at people who want to hit a certain weight in order to increase their performance, not for people who are simply looking to lose weight. I was able to use the book to figure out what body fat percentage to aim for in my training (which aligned with the information my trainer sent me earlier this week about what to shoot for), as well as what the best methods for getting there are. Basically, Weight watchers, and other conventional diets work by cutting carbs, fat and even protein (Which generally is in foods with higher calorie content). Endurance athletes need carbs and protein in order for their muscles to function and rebuild after long workouts. The suggested eating plan in the book involves points, just like weight watchers, but in a totally different way. Basically each type of food (fruit, veggies, whole grains, lean meats, sweets, etc) is worth a certain amount. Good foods are worth a positive amount, and bad foods are worth a negative amount. For example, Whole grain cereal is worth +2, and a piece of milk chocolate is worth -2. The more servings you have of something the less it benefits you. So while your first and second servings of whole grains are worth +2 each, the third is +1, the fourth 0, etc. Some good foods, such as dairy, become bad foods if you have too much of them (+1 for first two servings, -1 for 4th and 5th serving). Your goal isn't to hit a certain point value, but to get as high of a score as possible every day. This is called your Diet Quality Score, or DQS. It effectively rewards variety and moderation, with an emphasis on good healthy foods. The idea presented by the author is to eat normally, score your food at the end of the day, then try for a better score the next day by making small substitutions. Eventually you will get into a pattern of healthy eating and will not have to keep a food diary or score it anymore. Now, I didn't score my normal day, instead I started on this new approach today. I have done pretty well so far, not having any negative points at all today. But that may change if I am feeling snacky later. I don't think I will though because I have been very full all day, despite going on another 5 mile run, at an even faster pace today (came in at an average pace of 8:34!). I think my body is used to a lower quantity of food, which is why I am so full. Tomorrow I will be better about integrating the other parts of the program. I will mainly focus on two parts that are specific to diet. The book advocates eating carbs in the morning, and protein at night. This is a guideline, not a strict rule. I tried to follow this today, starting my day with breakfast cereal, having smoked salmon with cream cheese on whole grain bread for lunch, and then a turkey sandwich, and peanut butter banana protein shake in the evening. I think I will just have to be careful about my carb intake at night, as I tend to have pasta for dinner often. The other thing I need to implement is the system of appetite management. The book discusses the need to tell the difference between belly hunger and head hunger. Basically, belly hunger is when your stomach is actually empty and you need to eat, while head hunger is when you just feel like eating, your brain thinks it is time to eat, or you feel hungry after spotting a delicious cupcake. The book basically asks you to pay attention to how your stomach feels when you think you're hungry: is it rumbling? does your middle feel empty or hollow? etc. It's more technical than that but that would be my summary. Obviously, you are only supposed to eat when you are belly hungry and not head hungry, because then you are not denying yourself needed nutrition and sending your body into starvation mode, but you are also not eating more for the sake of eating. Today I was very bad at this. I ate according the DQS system, and got a high point total, but DAMN AM I FULL. I definitely ate when I was full, and had snacks when I didn't need them. Tomorrow I am going to basically hold off on eating until my body tells me its time, and see where that leads me.
Well hopefully this program will help me with my weight issues. The diet it promotes is designed to give my muscles what they need to train, while encouraging my body to tap into its fat stores. The ultimate goal of this plan is to cut body fat percentage. I'm going to try it out, and see how it works for me. Tomorrow, I may or may not run, depending on the weather and how sore my body is after my run today- which was VERY hard to get through because I was so sore from my four previous runs this week and my weight training yesterday. I know that in order for this diet to work I need to be fully committed to training as much as possible. The easiest way to gain weight is to eat like an athlete and not train like one.
Until next time!
Sunday, April 7, 2013
Thursday, April 4, 2013
Week 4: A new weight loss approach
So I haven't been very good at keeping up with my records. I guess I'll just record a general overview.
I ran 4 times last week and felt great. This week I have been running every day, and finally started running outside because the weather has been so much nicer! The problem is I now have no idea how fast or how far I am running! I've ordered a nike+ sensor that can connect to my iphone and record my pace and distance, hopefully that helps. I did manage to map out a run and make an estimate on my pace based on how long I was out: yesterday I ran 4.11 miles at a pace of about 9:25/mile. this is my new fastest pace and longest run! It felt great since while I was running I thought I was probably running slower than I normally do on the treadmill.
The biggest problem I have been facing this week hasn't been getting out to do my runs, in fact I've been really enjoying my runs and have felt great after them. However, I have gained weight over the last four weeks despite exercising more and sticking to my weight watchers plan! I did some internet research about this problem and all I found were message boards which said this tends to happen to new runners because they eat more without realizing it. I know this hasn't been the case with me.
So, I got in touch with a trainer I used in Florida who is also a nutritionist, and she had some helpful advice. She told me I am probably losing fat, but it's being offset by an increase in muscle. She also told me that if I want to continue to lose weight and get in shape I should switch up my routine: run 3 to 4 times a week, and do full body circuits (abs, lunges, arms) on the days off. She also sent me some smoothie recipes I can use for lunch and breakfast that should keep me full and help me lose weight, so hopefully my weight loss plateau will end soon.
She also told me that since I'm working out and training for endurance races I shouldn't focus on the number on the scale to gauge my fitness progress. She recommended I instead measure my progress through my measurements, or body fat calculation. So I figured I'll start recording those numbers here to keep track of my progress. I will still be doing weekly weigh ins as part of my weight watchers program (I'm still determined to hit my goal weight! and I'm so close) but I will try to focus more on my measurements/body fat percentage.
So here is my first measure in? first measurements? whatever you want to call it.
Waist (narrowest part): 28"
Belly (widest part): 32"
Hips (widest part): 38"
Right Thigh (widest part): 23.5"
Left Thigh (widest part): 23.5"
Neck (narrowest): 13"
Body Fat calculation (used the calculator found here: http://www.exercise4weightloss.com/body-fat-calculator.html)
Body Fat: 27%
Fat Mass: 40lb
Lean Mass: 108 lb
Body Fat Category: Acceptable
The body fat categories are (from least to most): Essential, Athletic, Fit, Acceptable, Obese. I'm just over the division between fit and acceptable. I am not attempting to get into the essential body fat only category, cause.. no. but I'd like to be comfortably in "fit" or even in "athletic". This body fat calculator is online and just goes on averages, so it isn't 100% accurate, and I could get a more accurate one done at a gym or by a nutritionist, but I'm all about free, so a rough estimate is good for me for right now!
I figure I will measure in once a week? maybe do it at the same time as my weight watchers weigh in (every sunday morning). I don't want to become someone who is obsessed with how many inches their waist is, so I may even do the measurements every other week instead. I will probably start doing weekly updates instead of recording every workout I do individually (easier to stick to, and can keep me focused on the long haul instead of the small improvements)
Until next time!
I ran 4 times last week and felt great. This week I have been running every day, and finally started running outside because the weather has been so much nicer! The problem is I now have no idea how fast or how far I am running! I've ordered a nike+ sensor that can connect to my iphone and record my pace and distance, hopefully that helps. I did manage to map out a run and make an estimate on my pace based on how long I was out: yesterday I ran 4.11 miles at a pace of about 9:25/mile. this is my new fastest pace and longest run! It felt great since while I was running I thought I was probably running slower than I normally do on the treadmill.
The biggest problem I have been facing this week hasn't been getting out to do my runs, in fact I've been really enjoying my runs and have felt great after them. However, I have gained weight over the last four weeks despite exercising more and sticking to my weight watchers plan! I did some internet research about this problem and all I found were message boards which said this tends to happen to new runners because they eat more without realizing it. I know this hasn't been the case with me.
So, I got in touch with a trainer I used in Florida who is also a nutritionist, and she had some helpful advice. She told me I am probably losing fat, but it's being offset by an increase in muscle. She also told me that if I want to continue to lose weight and get in shape I should switch up my routine: run 3 to 4 times a week, and do full body circuits (abs, lunges, arms) on the days off. She also sent me some smoothie recipes I can use for lunch and breakfast that should keep me full and help me lose weight, so hopefully my weight loss plateau will end soon.
She also told me that since I'm working out and training for endurance races I shouldn't focus on the number on the scale to gauge my fitness progress. She recommended I instead measure my progress through my measurements, or body fat calculation. So I figured I'll start recording those numbers here to keep track of my progress. I will still be doing weekly weigh ins as part of my weight watchers program (I'm still determined to hit my goal weight! and I'm so close) but I will try to focus more on my measurements/body fat percentage.
So here is my first measure in? first measurements? whatever you want to call it.
Waist (narrowest part): 28"
Belly (widest part): 32"
Hips (widest part): 38"
Right Thigh (widest part): 23.5"
Left Thigh (widest part): 23.5"
Neck (narrowest): 13"
Body Fat calculation (used the calculator found here: http://www.exercise4weightloss.com/body-fat-calculator.html)
Body Fat: 27%
Fat Mass: 40lb
Lean Mass: 108 lb
Body Fat Category: Acceptable
The body fat categories are (from least to most): Essential, Athletic, Fit, Acceptable, Obese. I'm just over the division between fit and acceptable. I am not attempting to get into the essential body fat only category, cause.. no. but I'd like to be comfortably in "fit" or even in "athletic". This body fat calculator is online and just goes on averages, so it isn't 100% accurate, and I could get a more accurate one done at a gym or by a nutritionist, but I'm all about free, so a rough estimate is good for me for right now!
I figure I will measure in once a week? maybe do it at the same time as my weight watchers weigh in (every sunday morning). I don't want to become someone who is obsessed with how many inches their waist is, so I may even do the measurements every other week instead. I will probably start doing weekly updates instead of recording every workout I do individually (easier to stick to, and can keep me focused on the long haul instead of the small improvements)
Until next time!
Wednesday, March 27, 2013
Week 3, Run 2
Week 3, Run 2
Distance: 3.2 miles
Speed: 6.3 for first 10 minutes, up to 6.4 for the next 5 minutes, 6.5 for the next five minutes, then up to 6.6 for 3 minutes, and 7.0 for last 2 minutes.
Time: 30:10
Pain: overall feeling good. A few twinges in my hip, but nothing that I was concerned about. did apply some icy hot just to be safe
Notes: Thank god this run went well, after Monday I needed that. I tried to start cautiously and then slowly ramped it up. I was definitely struggling towards the end, but not because of any pain, I'm just still building my cardio. I'm going to keep stretching my hip throughout the rest of the day as a precaution. Hopefully my hip episode was a one time occurrence. No more racing with other treadmill patrons. Also, Eminem was my hero today, Lose Yourself came on my shuffle at the perfect time. Gave me the strength and illusion of being a badass I needed to push through the tough part of my run!
Distance: 3.2 miles
Speed: 6.3 for first 10 minutes, up to 6.4 for the next 5 minutes, 6.5 for the next five minutes, then up to 6.6 for 3 minutes, and 7.0 for last 2 minutes.
Time: 30:10
Pain: overall feeling good. A few twinges in my hip, but nothing that I was concerned about. did apply some icy hot just to be safe
Notes: Thank god this run went well, after Monday I needed that. I tried to start cautiously and then slowly ramped it up. I was definitely struggling towards the end, but not because of any pain, I'm just still building my cardio. I'm going to keep stretching my hip throughout the rest of the day as a precaution. Hopefully my hip episode was a one time occurrence. No more racing with other treadmill patrons. Also, Eminem was my hero today, Lose Yourself came on my shuffle at the perfect time. Gave me the strength and illusion of being a badass I needed to push through the tough part of my run!
Week 3 Run 1
Week 3, Run 1
Distance: 3 miles
Speed:6.3 for first 10 minutes, then up to 6.5 for about 5, down to 4.0 for a minute, then back to 6.5
Time: 28:42
Pain: EXCRUCIATING HIP PAIN
Notes: After my successful bonus run last saturday I cam out of the gate thinking I could really rack up the speed on this run. That was a mistake! I got a little caught up in a competition in my head with the girl on the treadmill in front of me, she was running faster than I was, so I used her as motivation to push myself. Unfortunately this was a bad bad decision. My hip, which I had problems with during crew because I have a week hip flexor, began hurting me about half way into my run, but instead of slowing down I sped up thinking I could push through it and it would go away. Boy was I wrong. I got home and iced my hip forever, then hit it with the heat pad. I'll have to be sure to go easier next time.. or to just not. so bad. ugh.
Distance: 3 miles
Speed:6.3 for first 10 minutes, then up to 6.5 for about 5, down to 4.0 for a minute, then back to 6.5
Time: 28:42
Pain: EXCRUCIATING HIP PAIN
Notes: After my successful bonus run last saturday I cam out of the gate thinking I could really rack up the speed on this run. That was a mistake! I got a little caught up in a competition in my head with the girl on the treadmill in front of me, she was running faster than I was, so I used her as motivation to push myself. Unfortunately this was a bad bad decision. My hip, which I had problems with during crew because I have a week hip flexor, began hurting me about half way into my run, but instead of slowing down I sped up thinking I could push through it and it would go away. Boy was I wrong. I got home and iced my hip forever, then hit it with the heat pad. I'll have to be sure to go easier next time.. or to just not. so bad. ugh.
Week 2 Wrap Up!
Week 2, Run 3
Distance: 3 miles
Speed: 6.1
Time:29:32
Pain: Abs a little sore, but feeling pretty good otherwise
Notes: Run went as well as it could! felt great the entire time, probably could have gone longer. I'm starting to get used to pacing myself. The sports I have done in the past have (by which I mean sport, and by sport i mean crew) have been about sprinting, so It has been an adjustment for me mentally. I am used to trying to finish the distance as quickly as possible, and emptying every bit of my energy doing so. That isn't what running long distance is about. I'm learning to find a pace that works and stick to it so I can make my energy last. In other news, I AM STARVING.. and eating everything in sight... not great news for my weight loss goals...
BONUS RUN
Distance: 4.1 miles (farthest I have ever run!)
Speed: 6.1
Time: 40:32
Pain: nothing out of the ordinary, just the usual soreness.
Notes: Woke up this morning, and after my massive pig out last night, I just felt like going for a run. This in it self is weird, I have never just wanted to exercise cause I felt like it before. I ended up running the three miles I planned to at 6.1 and feeling pretty good, so I kept on going to 4.1 miles. I honestly felt like I could have gone longer, even up to 5 miles, but I had to get home and shower before an appointment. I may try to hit 5 miles for my long run next friday, depending on how I feel. Overall, I am pretty excited that I was able to do that, and do it comfortably!
Wednesday, March 20, 2013
Week 2, Run 2
Distance: 3.0 miles
Speed: 6.0, escalating to 6.5 for last half mile
Time: 29:49
Pain: Back is a little sore, but my right calf is killing me
Notes: I think I have finally found my speed. Running at 6.0 felt comfortable, but not like I was taking it too easy. I increased the speed to 6.5 at the end in order to finish in under 30 minutes, which worked out but I was DEAD by time I hit the 3 mile mark. On Friday I am going to stick with my 3 mile distance, and shoot to hold a steady 6.1 and ignore the time it takes. I'm finding it hard to remind myself that I'm training for a long distance run, not a timed sprint. I've also had my first encounter with the annoying gym goer. First I got to the gym and almost every treadmill was taken, then someone cut me off on the way to my usual treadmill (under the fan, in view of a mirror so I can watch my form). I ended up on a corner treadmill that faced a white wall, which was a problem for me because generally I like to find something to stare at so I can zone out for my run. I ended up making that work by focusing on an exit sign... which was promptly blocked by another annoying gym goer who picked the oddest possible spot to do some light stretching for about 20 minutes. So I get just far enough into my run to begin to accept my predicament, when the girl who cut me off from my usual treadmill finishes her 5 minute slow walk warm up and leaves. I mean I have nothing against warming up, but don't take the only good treadmill left when you don't really plan on using it... I'm just saying. In other news- I'm very excited for my new shoes and iPod to arrive, cause I just can't take my current ones (both the broken down shoes and the iPod I keep dropping) anymore.
Speed: 6.0, escalating to 6.5 for last half mile
Time: 29:49
Pain: Back is a little sore, but my right calf is killing me
Notes: I think I have finally found my speed. Running at 6.0 felt comfortable, but not like I was taking it too easy. I increased the speed to 6.5 at the end in order to finish in under 30 minutes, which worked out but I was DEAD by time I hit the 3 mile mark. On Friday I am going to stick with my 3 mile distance, and shoot to hold a steady 6.1 and ignore the time it takes. I'm finding it hard to remind myself that I'm training for a long distance run, not a timed sprint. I've also had my first encounter with the annoying gym goer. First I got to the gym and almost every treadmill was taken, then someone cut me off on the way to my usual treadmill (under the fan, in view of a mirror so I can watch my form). I ended up on a corner treadmill that faced a white wall, which was a problem for me because generally I like to find something to stare at so I can zone out for my run. I ended up making that work by focusing on an exit sign... which was promptly blocked by another annoying gym goer who picked the oddest possible spot to do some light stretching for about 20 minutes. So I get just far enough into my run to begin to accept my predicament, when the girl who cut me off from my usual treadmill finishes her 5 minute slow walk warm up and leaves. I mean I have nothing against warming up, but don't take the only good treadmill left when you don't really plan on using it... I'm just saying. In other news- I'm very excited for my new shoes and iPod to arrive, cause I just can't take my current ones (both the broken down shoes and the iPod I keep dropping) anymore.
First Victory: Week 2 Run 1
Week 2, Run 1
Distance: 3.2 running, .5 cool down and warm up
Treadmill Speed: 5.7, up to 6.0 for final .5
Time: 32:30
Pain: Not too bad... just sore calves as usual
Notes: Finally feeling like I've accomplished something. I covered the distance monitor, and listening to Avicii's "Fade into Darkness" on repeat. The time flew by and I had no idea how far I had gone. I knocked my iPod off the treadmill at one point- proving I need an armband or an iPod shuffle. The time I spent retrieving it didn't break my focus, which was good, and it was the only time I checked the distance monitor- I felt like I was about halfway done, but I was actually only .5 from completing my three miles. That felt amazing. When I finished my run I was at 3.2 miles and had to resist the temptation to continue to 4.0. I want to make sure I don't push myself too much too early, I'm still new to this running thing. I think Wednesday I will attempt to do the entire run at 6.0 speed. This Friday I may go for the 4 mile run, but I'm not sure. Might stick with my original plan and just slightly increase my speed to see how it feels. I also need to find more music like "Fade into Darkness" which has the right beat for a well paced run, and seems like one long continuous song on repeat.
Distance: 3.2 running, .5 cool down and warm up
Treadmill Speed: 5.7, up to 6.0 for final .5
Time: 32:30
Pain: Not too bad... just sore calves as usual
Notes: Finally feeling like I've accomplished something. I covered the distance monitor, and listening to Avicii's "Fade into Darkness" on repeat. The time flew by and I had no idea how far I had gone. I knocked my iPod off the treadmill at one point- proving I need an armband or an iPod shuffle. The time I spent retrieving it didn't break my focus, which was good, and it was the only time I checked the distance monitor- I felt like I was about halfway done, but I was actually only .5 from completing my three miles. That felt amazing. When I finished my run I was at 3.2 miles and had to resist the temptation to continue to 4.0. I want to make sure I don't push myself too much too early, I'm still new to this running thing. I think Wednesday I will attempt to do the entire run at 6.0 speed. This Friday I may go for the 4 mile run, but I'm not sure. Might stick with my original plan and just slightly increase my speed to see how it feels. I also need to find more music like "Fade into Darkness" which has the right beat for a well paced run, and seems like one long continuous song on repeat.
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