thanks tina!! yeah, left the pastels at home this time. maybe next time, lol. am still in love with those DKNY stilettos, displayed prominently in the photo. they are ridiculously high and spiky, yet unbelievably comfortable. am wearing them with my hudson's to a surprise party we are going to in a few weeks. haven't decided on a top yet, but it will certainly be something in keeping with my roots, lol.
ok, so I ventured away from the man this morning to run 10 miles with my friends followed by 15 minutes with the new running group.
I started out with my old running group, out of the 9 or so pace groups in galloway, we were the third fastest last season. I quickly realized that this was going really well for me, so I caught up to the fastest group. these are people who easily run sub 4 marathons. richard just ran a 3:45 at the breast cancer marathon. I had absolutely no problem running with them. the fastest 3 of our 6 peeled off at the halfway point and ran faster in, but richard, deb and I stayed right together. I was breathing the easiest actually of all of us. deb peeled off a bit early to bathroom break, and richard and I ran it in strongly just in time to meet the newbie runners.
I have decided that I will train for my qualifier with the galloway group. had originally wondered if it was better for me to do my own thing and follow the furman group, who are not advocates of run/walk. but these people are seriously fast doing the run/walk method, and richard told me his secret, which is using the galloway for your long distance on saturday--essentially an easy, conversational, catered way to get your miles. and then on sunday, run 10-15 miles at your target marathon pace using your planned galloway intervals, in my case probably 4 min run/1 min walk. on sat, I will be in the 2:30/1:00 group, since my mile track time is probably around 7:10-7:20, will likely be closer to 7 flat by season start in may.
my other two runs, track and tempo, will be as prescribed by the furman people when I attend running camp in may.
fellow forumites, I am SOOOO boston bound. I just don't even have a doubt.
girl, before you were the queen of spray tan, were you the queen of tanning beds???
I actually cop to using them at one time. but I have had a full body check last year. nada for me. I have always been a freak about sunscreen as a grown up. as a teenager, I was one of the tin foil and baby oil crowd, unfortunately.
NO! I never used tanning beds and I can promise you my ass has NEVER seen the sun! I've always been really careful in the sun.
thanks everyone! these were shot last month, if anything, I am a bit leaner from these photos, because this was all before our lives were turned upside down.
tracey, I don't use measures for anything except baking, and even with those things, I am known to improvise. I add enough cacao to make it rich and velvety,and enough agave to sweeten. just experiment to your taste!
we are getting ready to go meet with a new trainer at 9am. he has that really cool inbody 320 bioimpedence. ed wants to get tested to see his baseline and estimate a realistic goal range. the tables for him are wierd, most of them don't go to 6 foot 6 and when they do, they give him a ridiculous goal weight, like less than his college playing weight.
he is going to assess me for strength, particularly as it relates to running. he is a former college runner. I would like him to write my in season weight programs for me.
ed and I talked a lot about running last night. he wants to start running after he drops more weight! he remembers how easy it is to get into good cardiovascular shape with running. running was always part of his training for basketball. unfortunately, it was always with a bunch of other young men, and it was always balls to the walls full on sprints. so he has never experienced the joy of just going out and running 6 nice, fun, easy miles along the beach.
I always envied the running couples in our group--would ask ed to join me and he would tell me that the chances of him ever becoming a runner were zero and zero. happy that I will have a new running friend! if he ever decides to run long, he will be the most entertaining member of the group. he is so funny! long runs are all about the laugh.
Wendy, you look absolutely BEAUTIFUL in your new avi! Just wanted to pop in and say that...
ditto on the new avi, we'd love to see the photos larger to see YOU better.
I've been peeking around on others' logs as I get ready to begin a new deficit log for myself, at 12 weeks post foot surgery. I do enjoy your log, Wendy.
thanks jill!
thanks etana! I am working on getting them all on disk. then I can post them on my blog.
functional assessment was really eye opening. I think I have a decent amount of strength for a nearly 45 year old woman, but WOW, functional strength is something entirely different from weight room strength, and especially machine strength. am starting to realize how irrevelevant my leg press numbers are to my running! amazing. I would encourage anyone who is interested in performance to schedule an assessment with someone who knows functional strength.
I have a relatively weak core, am quad dominant, relatively weak glutes and hamstrings, not the best ankle mobility, not the best hip mobility, forward rotation of the shoulders, lack of thoracic spine mobility. and with all of these imbalances and weaknesses, I managed to run 10 miles yesterday with the fast galloway group. hmmm.
this gym owner and trainer ran track for FSU back in the 70's. he knows his shit, and especially knows running. he says training to improve my issues will make a huge difference in my running speed and also in my ability to stay uninjured during hard training.
I will be meeting with him every thursday night. he taught me some things like rotating planks, some stuff on the reebok coreboard, some band exercises to strengthen gluteus medius, some pull thrus for gluteus maximus.
ed really liked him too. I think when ed's gym membership expires in july, we are changing to this guy. he has a very small gym beachside, but within 90 days, he is moving to a larger location which is near us. so the timing will be right.
ed had the bioimpedence done-the inbody 320, and has obviously built a ton of upper body lean mass lifting on his own. he now knows a good goal weight range and is happy that he only really needs to lose between 55 and 60 pounds, which on a 6' 6" frame will happen fairly easily, and has so far.
day of rest today. am plotting my new 5k plan, using some tips from "brain training for runners" and some from run less run faster. tune up 5k on march 21, new "a" race (5k) on april 18. as long as the man continues his awesome recovery, I am on for running camp mid may, boston qualifier will definitely be spacecoast marathon november 09.
am now tracking calories starting today on the new gowearfit meal software. I like it so far!
will return to my daily reports of eaten and burned soon.
my pace group leader, richard, has already qualified and entered for april 2010, and I will be there too, I just know it!
my second session with the new trainer will be this thursday night. working with a functional strength specialist and a runner has been quite the eye opener!
ed is down to 287! highest ever 325. before the clot, 305. recent scan shows 199 pounds of lean!!!! he is itching to get back to weights, but doc says not for another few weeks. goal for him is 235. he is 6 foot 6.
Treadmill 1% incline
1/4 mile 6.0
3 x 1 mile at 7.2 mph with 1/4 6.0 mph rest
1/4 cool down
Heart was anaerobic only for the latter part of the last mile, so this was a "comforably" hard workout. Am SHOCKED at my fitness, perhaps the rest weeks helped me absorb the training.
ok, here we go again with daily weights and reports of calories now that my life has returned to our new normal.
150.75
burned 2481
eaten 2223
deficit 258
I am trying to eat at maintenance or just slightly below or above, because I refuse to try to hit calories or macros exactly every day. just not worth it to me!
clearly, the deficit I was trying to do before---500 calories a day, was ridiculously too big. the coaches at furman said that I might very well drop a pound of fat or so a month, and so just a tiny 100-125 calorie daily deficit average will likely not effect training. I plan on eating at or slightly above maintenance on fridays and saturdays (long runs are on saturdays).
I am super duper proud of myself for maintaining during THE most stressful time of my life. It would have been so easy to simply return to overeating as a way to manage my stress. to use food as a comfort. to make excuses for my poor behaviors.
my mom, who many of you know had stents placed last year, had a checkup with her doctor recently. she is obese. she had gained 4 pounds in 4 months. she gave the doctor the "oh it was the holidays" excuse, and he was having none of it. I wish that my parents would decide to get well, but I have learned that SHE needs to make that decision, no one can make it for her. just like my husband had to face death twice to decide that he would get well. everyone has a different threshhold for change.
am so glad that I have different tools in the toolbox now, so I don't have to use the "oh my husband of 23 years had near fatal pulmonary emboli and cancer" excuse. you are not going to be helpful to your family members in their time of need if you don't learn how to take care of yourself. in the event of loss of oxygen to the cabin, put the mask on yourself first.
And omfg! Forgot to post about last night. We were talking about getting a spin bike for the house, and Ed spontaneously says, "if the weather is nasty and I can't go for a walk or a RUN, I could just hop on the spin bike" this coming from a man who told me that there was zero possibilty that he would ever run again when I invited him to join the beginning runners group last year. He later asked me to repeat what the doctors said about his lung capacity. They said that he likely survived these emboli (which were massive) because his lungs were enlarged from his years of basketball, including college. He correctly made the connection between all of the running he did for conditioning and the condition of his lungs. For a guy so tall, he was a pretty good runner! Am beyond psyched that he is going to run once he drops some weight!
it is VERY different from cocoa powder, which is processed and cooked. nothing wrong with it. but this product is pulverized raw cacao beans. I really like the intensity of the flavor.
off to run, 6 miles or so.
How the hell did I miss this link?
Gotta get off the 5 gram aliquots of dark chocolate in solid form, here....
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