And yes, the goat's milk yogurt is a great treat! I really enjoyed the apricot-mango flavored one. Yum, yum!
I'll have to pick some up the next time I head to the health food store!
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Exercise
-46:11 run @ 10:55/mile pace Totally sucked ass here. It was hot and humid, and I even slept in this morning to delay my session. I should've just rolled out of bed at 6 AM like I'd planned earlier so that I could run in 80 F heat, as opposed to 90F.
Eats
M1: 1 slice Ezekiel sprouted bread, 1 tbsp peanut butter, 1 tsp blueberry preserves; 1 cup of coffee w/splash of whole milk
M2: 1 scoop vanilla soy protein, 1/2 cup water, 1/2 milk
M3: Eggs florentine w/crab; 1 cup fruit salad (I think there was sour cream dressing in it, too); passion fruit creme brulee
M4: Prolly a hardboiled egg w/garlic hummus and a piece of fruit
M5: Who knows, but I'm leaning towards lentils at the moment
I went to my SIL's baby shower today, and am totally drained from it because even though family get-togethers can be fun, they also manage to drain the life out of me. I also gave SIL a fun present in addition to my other, more practical gift, Hatched by Sloan Tanen. I really love Tanen's Bitter with Baggage Seeks Same, and a few of the pics in Hatched will really hit my SIL close to home, such as the paranoia about taking the newborn out for errands.
And I was also able to speak with dh earlier - that was terrific. So glad to hear from him that because today's the Army's 234th birthday, they decided to treat his division to steak and lobster. I'm sure that was a welcome break from his usual lumpy eggs and MRE's.
This week's going to be a stressful one - I start a new job on Wednesday and I'll have to figure out the travelling schedule that goes along with it, so that I can incorporate my training!!! Oy vey. Just thinking about it makes me want to take a nap.
Joyce, My SIL is also pregnant. Think I'll get her a copy of 'Hatched', sounds like something she'd love. Giving my brother 'Punk Rock Dad' for father's day.
Yuck, I hate running in heat. But good for you for getting it done!
I initially read that as "Yuck, I hate being in heat."
Anyway, Joyce, around a year ago I happened upon Sloan Tanen's stuff. I love her print "Desperado" but still have yet to purchase it! Something about those chicks (little fluffy kind, not female human kind for those who didn't check the link) just makes me smile.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I finally got new running shoes today - hooray! Even better, I bought them with a $25 off discount, so I wound up paying only $85 for a new pair of Sauconys plus comfy socks. And I get to test them out tonight!!
And I realized that I'd better not fall off the diet-deep-end. I also purchased a new pair of capri pants earlier, and while they fit perfectly, it also won't take much more poundage for them to become tight and snug. I also have to remember that a serving of butterscotch pudding ice cream doesn't count as a real lunch, but, live and learn.
Good grief, this plyo stuff felt like hell, not like it did last Wed. night!! It really does make a difference doing this by yourself as opposed to being with a group - I was tired more easily and dreaded every move. Last Wed. with the others, I actually thought it was vaguely fun.
Then, bodyweight strength stuff: All 3 sets, but of varying reps which I'll list next to the exercises.
Pushups - 10/10/10
Pullups - 1 measly pullup on the bar, where I was hanging off it like a wet noodle for a few moments after that rep. I have to get cracking on this again.
Inverted rows - 4/4/6 (To make up for the pullups fiasco-*sigh*)
Hanging leg raises - 8/8/8
Walking lunges -15/15/15
Side lunges - 15/15/15
Ab curls - 15/15/15
Oblique curls - 10/12/15
Tricep dips - 15/15/15
Leg curls with stability ball - 10/10/10
Burpees - 10/10/10
My legs are really "feeling the burn," as they'd say, after all this. I had a hard time walking down my home's stairs just a few minutes ago, actually.
Eats
M1: 1/2 cup quinoa, 1/2 milk, 2 tsp brown sugar
M2: 1/2 cup 2% cottage cheese with 2 slices pineapple
M3: Small butterscotch pudding ice cream - yesssshhh
M4: 1/2 slice meatloaf, 1 cup broccoli & carrots, 1/2 cup jasmine rice
M5: Coconut water; protein smoothie w/1 banana & 1/2 cup blackberries
M6: Same as M4, but with an addition of 1/2 cup lentils w/diced tomatoes and toasted cumin seeds
Energy levels
Ugh. I only kept to 4 cups of coffee today (for me, that is a measly amount, considering I used to drink a pot and a half of worth of it on a daily basis for almost 10 years). More importantly, I got very crappy sleep, maybe 6.5 hours worth of it, some of it interrupted.
Ok, now off to be somewhat productive again - clean the litter box, check on my chicken that's baking in the oven, prep some veggies and fruit for the week.
Around 6 years ago, when I was still an avid cyclist, I've acquired the book by Burke "Long distance cycling". It explicitly stated that after the 2 hr mark, 10% of energy is derived from protein. This explains quite well, why long distance endurance folks are robbing themselves of muscle protein when they don't provide enough in their nutrition.
As for nutrition... it took me several years to acknowledge this "You can't out-train a crappy diet". If you want to lose wt and you are at a good wt already, diet & worse yet, for most of us, counting calories & macros is key ...
What makes me laugh is a daily diet plan from an acquaintaince "
M1: protein+whatever else I like
M2 : protein + whatever I fancy
M3 : protein + ....
And really, that's all there is to it, except of course , nutrient-timing.. not too dense before so you won't puke, etc. I'm particularly fond of plenty carbs during a training.. reduces cortisol.
Grr... it disturbs me that I see your 6.5 hours of sleep and think "that's 11 minutes more than I got!"
I agree with Espi, though--watch your protein intake with all the endurance work! I've never done anything close to that sort of training myself, but have been coming upon a lot of stuff recently detailing how prolonged cardio can eat your muscle.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Energy levels are down the tubes today, and am waiting for my morning coffee to still work its magic... It probably won't, but a girl can hope. Today's schedule calls for running, 45-55 mins. @ 9:00/mile pace. I don't know how I'm going to pull that off, esp. because it's so friggin' hot (it was already past 80F at 5 AM here in W.Palm Beach), and my legs are still limp from that plyo session. But I do have the new shoes on my side. (I should also look into a gym membership, and pester one of my BIL's for access to his gated community, which has an awesome training/rec center.)
The running coach and I decided that my goal time for my Dec. half-marathon should be 1:45. Yikes. I can do it, but it's going to be hard as hell getting to that point.
Tom - I was thinking about the resistance bands while I was hanging off the chin-up bar like an idiot last night. I had flashbacks to when I'd work out at one of the gyms at Ft. Hood, and see the powerlifting dudes and gals use them for assisted pull/chin ups. I'll have to visit PerformBetter's website, and get that, plus a foam roller.
Espi - It's funny, I "know" I can't out-train a crappy diet, yet I still fall into some bad eating habits. It's hard for me to implement the macros a lot of the time because I also feel entitled to consuming certain things, such as ice cream and Doritos, and because I pretty much reached my target weight, I just don't have as much motivation to comply. Even though compliance will prevent me from sliding into tight-pantsville.
And I didn't know that past 2 hours, the body starts using 10% from protein to continue onward. While I usually don't run past an hour, it's also incredibly hot and humid where I'm at, and hydration needs increase two-fold in the summer over here. My coach also recommended that before bedtime, I consume a slow-release protein drink, to help with recovery. I normally would dismiss that advice, but after yesterday's antics, she is onto something...
Chocolate milk is the perfect post run drink for recovery! 1:45 is an awesome goal time....I would love to run a 1/2 in that time........I'll second the important of adequate protein intake when training for a 1/2. Is it a tempo run today? Don't kill yourself doing it....even easing it to a pace of 9:15 can make a huge difference in terms of intensity but you're not sacrificing a lot of speed.
I'm not saying that there's no protein lost before 2 hrs , that 10% is just what has been found for after the 2hr mark. If someone would be fully glycogen-depleted, that point will be reached far sooner.. with full glycogen stores later.. which explains the fascination with carb loading.
Maintaining is really the hardest thing, many people think they can relax once goal is reached but unless you go on an intentional bulk, it requires the same amount of attention .. at least if you spontaneously eat too much (like me ).
The easy way ? Pretend you're on a diet and just add a few more goodies in.. either every day or (my preference) make your free meals/refeeds bigger.
The reason for wanting to keep the low calorie days is that this stops me from forgetting how to diet. If I'd gain weight, all I need to do is to reign in the high calorie days.. the low calorie days just remain as low as they are (or go slightly lower from say 1400-1500ish to 1100-1300ish)
I'm not saying that there's no protein lost before 2 hrs , that 10% is just what has been found for after the 2hr mark. If someone would be fully glycogen-depleted, that point will be reached far sooner.. with full glycogen stores later.. which explains the fascination with carb loading.
Thanks for correcting that. Now I see why endurance types are into carbs.
I've decided to forego all hard exercise today because I'm just feeling all-around very "blah." My quads and glutes are also still hurting. However, I went out w/my MIL earlier today for appetizers and drinks, and was pretty good about it - I stuck with my shrimp sushi roll, and also had a chicken & shrimp lettuce wrap. My drink was only a half glass of chardonnay. I'll postpone my 5 mile run for Thursday night, where I'm sure I'll feel lots better, not to mention get more adjusted to the new workout scheme, which has shaken me to the core. Tomorrow is a warm-up run, more plyo and sprints.
If protein intake isn't up to par at the end of tonight, I'll definitely treat myself to a protein shake. Tomorrow, I gotta get up bright and early to go to the bank, and then head out to my new job in Delray Beach, so it's really important that I rest up so that I don't seem like a spaz to my new boss and colleagues. Hope the traffic on I-95 is clear!
Good luck with the new job! What's your position, if you don't mind me asking?
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Good luck with the new job! What's your position, if you don't mind me asking?
Don't mind if you do. I'm coordinating volunteers at a social services agency, working with the refugee population. Where I'm at (Palm Beach Co.), I'll primarily deal with Haitian and Cuban refugees, but I know that the offices that are in other parts of Florida work with a wider audience - folks who've fled the Sudan, Burma and a cross-section of Latin American nations. The job will be challenging, because I have to find volunteers who are willing to assist our clients with cultural acclimation and English-language skills.
Now, onto today's recap - 6/17/09
Exercise
Meet w/the running coach:plyo work; intervals around 200m track; pushups, situps and obliques. 2-minute plank thrown in at the behest of the Wellington Runners President.
I was worried when I got to the coaching session because I still had (and have) quad pain. However, all the movement seemed to make it better. Maybe it's lactic acid buildup that happened on Monday night, and it messed with me. Dunno. I actually gained power during the plyo session - some of the runners there commented that my bounds seemed higher today, and that I do great on the skips and squat jumps.
The coach also had us run around a 200m track, and we'd do 3 laps - HM pace, 5K, and then finally, a 1 mile pace. So we started out slow, then built up to fast speeds. We repeated the 3 laps so many times I lost count. I'm quite glad to report that while I'm a really slow HM runner, I flew past some of the high school track kids on the 1 mile runs. It reassured me that I know myself better than I think; in other words, I didn't push myself too hard on the long-distance pace, but then knew how to go all-out on the short sprints.
Eats
M1: 2 hard-boiled eggs, 2 light sausage links, 1 slice Ezekiel bread w/blueberry preserves
M2: Chicken salad @ Chipotle w/corn salsa and guacamole
M3: South Beach peanut butter snack bar
M4: Pineapple
M5: Lentils, jasmine rice, broccoli & carrots; 1 cup chocolate milk
M6: Protein drink
Energy Levels
Doing better than yesterday, that's for sure. Still had pain in my quads, but I took aspirin, ate a good breakfast and lunch, and threw in extra fat (the guacamole), which always makes me feel better. I gotta remind myself to eat more healthy fats, like walnuts, flax seed, avocado. My moods also improve dramatically when I do so.
Going off-topic for a few moments, my first day on the job mostly consisted of watching first-hand accounts of refugee experiences, plus documentaries (Lost Boys of Sudan and Sentenced Home). It was sometimes heartbreaking to see and hear young kids describe the brutality they experienced in their homelands. I try to read the NY Times frequently and keep up with the news, but sometimes these people still get lost in the shuffle. Also, it reminded me that even though there are folks like the agencies who are trying to assist these individuals, we don't do enough of a good job to help them out, and we may never be able to do so anyway - a sobering thought.
Wow, that's a cool job! Sounds like it'll be very emotionally rewarding, though challenging.
Nice job on whizzing past the HS kids.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Thanks guys. The job is very interesting, and one of the things I'll also have to do is implement a new volunteer program for the location I'll be based out of.
Eats
M1: 1 small slice pizza, 1/2 cup cottage cheese, coffee
M2: 1 chicken breast, 1/2 cup spaghetti, 1/2 cup broccoli & carrots
M3: Soy protein smoothie
M4: Frog legs, green beans and broccoli, 2 tuna rolls, fried rice; 1 marshmallow dipped in chocolate, 1 almond cookie (I went to a buffet place for dinner last night)
M5: 1 cup chocolate milk
Energy Levels
Awful. I need more than 7 hours sleep, it turns out. And my quads were still achin'. However, I finally iced my quads last night, and that seems to have done the trick.
Victory of the Day
Avoided the Boston Creme donuts from Dunkin' Donuts that were left behind in the office kitchen yesterday. Go me.
---
Yesterday had its fair share of drama, at least within the family. My MIL was the lead story on one of the local newscasts last night - and not in a good way. She was depicted as some kind of slumlord trying to force out an innocent family out of their new home. What had happened is that my MIL evicted 2 tenants for not paying rent, and there was a county sheriff's notice placed on the house's entrance for that duo. However, the notice was never taken down from the front door (even though they'd already moved out), so when the new tenants that my MIL found started the moving-in process yesterday, they flipped - they didn't see that the names on the form wasn't theirs.
Anywho, one of the local news outlets picked up this "story" and ambushed my MIL at her home yesterday morning. Their angle was that there are heartless landlords trying to exploit the foreclosure situation and put "innocent families in the middle." This, even though the community's head of security said in the same segment that the family should have no problem moving in, because the sheriff's documentation was intended for the previous tenants. The misunderstanding between the new tenants and my MIL has been resolved, but my mother in law was understandably really pissed off by all this. So she's speaking to a lawyer, and is researching if there is a case for slander now. She was also freaking out because she may lose her job over this non-story.
Today's plan: go to work, and run at around 7 PM, when the temps should be cool enough to do so, then finish up the coach's strength workout for the week.
Wow, what a strange story! It would be funny, if the consequences for your MIL weren't so horrible. Good job on staying clear of the donuts in the company kitchen! Whenever I know there's going to be some sugarladen carb there, I can usually steel myself. But if it's "Surprise! Boston Creme donuts!", then it's real tough
Pizza for breakfast:
Frog legs for dinner: (Did they taste like chicken?)
Avoiding Boston Creme donuts:
Stupid news offices trying to make a big story out of nothing regarding your MIL:
Amazing how emoticons can recap one's day, eh?
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I just got back from work, and I'm feeling all kinds of tired right now. I'm definitely taking a nap before I work out later on. I will need all the energy I can get, too, because I'm also working tomorrow - I'll be at a community fair, and while that's fun, that's also going to require some stamina.
Eats for 6/19/09
M1: I actually don't remember what I had for breakfast today.
M2: Eggplant parm, 1/2 cup pasta
M3: South Beach protein bar
M4: Nectarine; 1 small slice pizza
M5: Protein shake
M6: Don't know for sure yet, but I have leftover chicken & shrimp in the fridge that I'll probably eat
Quote:
Originally Posted by scribess
Pizza for breakfast:
Frog legs for dinner: (Did they taste like chicken?)
Yep, they do, but I think the batch I ate yesterday was more so because I'm convinced they were cooked in the same vat as the chicken, LOL. Texture's just like chicken legs.
I'm happy to report that I took a nap, then headed out in the late-afternoon sunset to run, and finish up that annoying lower-body strength circuit. I slept for about 30 minutes - the maximum naptime I'm capable of. I'm a deep-sleeper, but only when it comes to full sleep. Pulling off a half-hour nap, though, was good.
My run earlier today was purdy darn bad, however. Abysmal. I covered 3.27 miles in a little over 45 minutes. I just feel so beat up and tired, and I forget how changes in schedule can ramp up the stress and exhaustion.
I'm going to ice my legs later tonight, and get ready for tomorrow.
Yep, they do, but I think the batch I ate yesterday was more so because I'm convinced they were cooked in the same vat as the chicken, LOL. Texture's just like chicken legs.
Now I know! And knowing is half the battle!
Quote:
Originally Posted by stingo
If you're feeling that run down, perhaps a rest week is in order.
I agree--how long since you've had a break, Joyce?
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I'm feeling better right now, even though I was kind of "meh" this morning. Also didn't even need a nap - hooray! I'm also stocked up on good groceries for the week. I even caved in to buying 2 small Greek yogurts (the Oikos brand was on sale, 4 for $5).
Because I am now very determined to take recovery time more seriously, I also finally ordered a foam roller. I'm soooooooo excited!!!!
Today's Recap - 6/20/09
Rest Day
Eats
M1: 2 hard-boiled eggs; 1/2 cup Kashi Blueberry Flakes cereal w/whole milk
M2: 1 hot dog; 1 small bag potato chips; 1/2 cup plain yogurt w/2 pineapple slices; 5 pcs. walnuts
M3: 1/2 cup lentils, 1/2 cup jasmine rice, 1/2 chicken breast
M4: Slice of red velvet cake, 1 coffee w/almond milk
M5: ??? Good question, that.
I'm trying to think of stuff to cook later on for next week, and turkey chili is in order (probably because I read Naive's log earlier, LOL).
I've been thinking about the last time I took a rest week.... and I don't remember, actually. I'm going to cut back on the strength work for the next few days - I haven't taken a break from that in over 2 months.
Because I am now very determined to take recovery time more seriously, I also finally ordered a foam roller. I'm soooooooo excited!!!!
Welcome to the ranks! Our legion grows.
Quote:
Originally Posted by NYC_Native
I've been thinking about the last time I took a rest week.... and I don't remember, actually. I'm going to cut back on the strength work for the next few days - I haven't taken a break from that in over 2 months.
Sounds good!
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
(Did they taste like chicken?)
I'm going to cut back on the strength work for the next few days - I haven't taken a break from that in over 2 months.
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