Saturday, August 27, 2016

The Weekly Weigh In

Saturday: didn’t do squat except get my B goal on steps: at least 10K.  Was fairly exhausted from my work week and not being able to sleep as late as I wanted to.  After getting off work at 7am, home and in bed around 8am, I woke up and could not get back to sleep at 12:30.  My alarm was set for 2:30.  Meh!!!  Went to bed early too in prep for Sunday’s long run since I was getting up at 5am.

Sunday: as mentioned, this was my long run day.  And I hit the paces I wanted to hit, for the most part.  The first 11 miles, I ran between 12 and 12:30 per mile.  That was perfect.  The last 3 miles, I decided I wanted to attempt a fast finish and got an average of 10:45 min/mi (or close to that).  I was really hoping to do like 10:45, 10:20-10:30, and then 10:00 or sub-10:00 for the final 3.  Didn’t quite hit that mark but I’m still happy with what I did.

Monday: ran 7 miles around Ladybird Lake.  Was hoping to run it more like a goal pace run, but that didn’t work out.  So just ran easy.

Tuesday:  worked overtime the night before, so just a 2000 meter row.

Wednesday: just 4 miles on the treadmill.

Thursday: overtime again.  BUT!  I did row 2000 meters, so that counts as exercise, right?  I completed it in 9:51 minutes.

Friday: I was originally planning to do the same running workout I did last Friday with the 2 mile easy run, 1 mile of sprints with recoveries, then 2 more miles easy.  But, after last Friday’s workout my right calf felt like it was about to strain and both of my calves were feeling a little wonky this day, so I just decided to run easy.  I ran 5.8 miles nice and easy, and feel really good about my choice.


decided to do my measurements today
I didn’t show a huge drop on the scale this week with my weight.  Just .2 of a pound.  That’s completely fine, though.  I’m still going in the right direction and I’m happy with that.  Besides, if you look to the right side, you’ll notice I lost almost an entire 1% of body fat (per my FitBit Aria scale measurement) since last Saturday!  And that right there is true progress!

I didn’t do anything beyond rowing and occasionally using the rowing machine this week.  No strength training at all.  I either ran (ha!  Puns!) out of time because I got started later than intended and by the time I got done with my treadmill run, it was time to go home and get ready for work.  I’ve pointed out before that I need to work on this and I’m saying it again now.  it is important for me to strength train my legs and my core/abs AT THE VERY LEAST.  As a runner, those are the most important muscles to work on so that I can keep myself injury free.  I can do things like pushups and tricep dips randomly on my own…no gym equipment needed. 

I have to say that adding extra protein to my daily routine seems to be showing the results I was hoping to see.  I’ve been having issues with feeling snacky and the extra protein, I believe, helps to squelch those feelings somewhat.  I do need to make a note that while I enjoy protein shakes, they do not work for me as a meal replacement because I need the tactileness of eating that you can only get from the actual chewing action.  So, I could do a protein shake alongside some regular food item or maybe just as a pre/post-workout thing, but not as a meal replacement. 

My food this week was a little higher in calories, but was still all healthy and good foods.  Let me recap my M-F meals for you real quick:
• breakfast: strawberry banana vanilla protein waffles
• lunch: delicata squash stuffed with quinoa, black beans, canned diced tomatoes, onions, lean ground turkey, seasoned with garlic powder and Italian seasoning (this is the meal that was rather calorie heavy due to the black beans and quinoa…but it was all healthy and delicious)
• snack: HEB hatch chile sausage, 4.5 oz
• dinner: various Chobani Flips yogurts

Then, if I worked overtime, I also had a selection of low calorie flavored rice cakes and sugar free candies to help me “make it” through the night.

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