Week 4 of GET PUMPED AND READY FOR HALFIE! Plan!

<~~~My sweetie and I, being total nerds on New Years Eve! Yep, we're the happiest losers ever! Can't wait until June 14th!!! Only 139 more days -- EEEE!!!

In other news, today is Monday. It's the first full day of amazing Aunt Rose, and that combined with some chest congestion, a cough, and some throat scratchiness (don't do well for teaching -- also SINGING, because I am a choral director after all!) has made for a cruddy-feeling day.

HOWEVER!!!!!

I packed my gym bag this morning and KICKED SOME BOOTY ON MY WORKOUT! Looks like a good start to this week (if I don't get sick! Ohmygosh NO SICK!)!!

Week 4 of 6 of the GET PUMPED AND READY FOR HALFIE! Plan! (aka BACK ON TRACK! Plan)

Day 22, Monday 01.26 DONE!!! 366 calories burned!
Easy Run 2mi [Actual: 2.5mi]
Strength Training

Day 23, Tuesday 01.27 DONE!!! 306 calories burned!
Cycling 30min [Actual: 7.5mi]

Day 24, Wednesday 01.28 Super sick.....rescheduled everything
Rest....

Day 25, Thursday 01.29 Done!
Rest?

Day 26, Friday 01.30
Tempo Run 3mi@10:27, 5mi total
Strength Training

Day 27, Saturday 01.31 ?

Day 28, Sunday 02.01
Long Run 7mi
Yoga Class 60min

This week's overall stats:

Day 28/01.29.09:
Morning Weight = Oops, forgot!
BMR + Calories Burned = (1391+ 0) 1391
Calories Consumed = 1509 -- 8.5% protein, 65.1% carbs, 26.4% fat
H2O Intake = 8 cups
Sodium = 1,213mg
Fruits/Veggies = 4
Hours of Sleep = 7.5? STILL trouble sleeping! No joke!
Mood/Other Notes = Still really sick, although toward the end of the day, I was feeling a little better. My nose is just a never-ending faucet! How cruddy! I made it through the day without medication (on accident, I swear), so I think it's a good sign. I THINK I may be able to do a tempo run tomorrow. I'm going to check it out. I'm ITCHING to get back into the gym, because I'm SO DETERMINED, and this sick stuff is just ruining my plans, haha. (But, then again, you can't exactly run when you can't breathe or are running a fever, so....) We had Parent/Teacher conferences in the afternoon/evening, and school served us lunch. I did my best to estimate everything I had, and I stuck to mostly fruits and vegetables (and *cough* a cookie) and some pasta...I bet there's more sodium, but there' s a general idea.

Day 27/01.28.09:
Morning Weight = 125.4lbs
BMR + Calories Burned = (1391+ 0) 1391
Calories Consumed = 1494 -- 16.6% protein, 59.9% carbs, 23.5% fat
H2O Intake = 8 cups
Sodium = 2,822mg
Fruits/Veggies = 3
Hours of Sleep = 6 hours? Totally woke up for an hour last night.
Mood/Other Notes = Even STILL had trouble sleeping -- took some REAL Sudafed, crashed, and then woke up in the middle of the night and was awake for an hour. Yippee. (Not.) I'm really super sick today -- mild fever (99.1*F) and major chest congestion, along with sinus pressure and loss of voice. I'm really cool like that. Soooo.....no run today. Curses, I was on a roll! Thursday isn't looking good, either, so it might be Friday for the Tempo Run, then Sunday for the Long Run, but let's just see how everything plays out!

Day 26/01.27.09:
Morning Weight = 124.3lbs (Woot Woo!)
BMR + Calories Burned = (1391+ 366) 1697
Calories Consumed = 1477 -- 14.3% protein, 61.3% carbs, 24.4% fat
H2O Intake = 8 cups
Sodium = 1,904mg
Fruits/Veggies = 6!
Hours of Sleep = 5 hours....or less, trouble sleeping!
Mood/Other Notes = STILL had trouble sleeping last night -- what is up with that? Mood-wise was totally positive! I was a little tired today, all day, but otherwise, pretty good. I intended on attending a "Kwando" class at my gym, but I got there an HOUR early -- oops! So I decided to just do some cycling and call it a day. There was a "Hi Low" class going on at the time I was there, and I think if I happen to arrive at the same time in the future, I will attend it. It looked fun!

Day 25/01.26.09:
Morning Weight = 126.8lbs (Not bad!)
BMR + Calories Burned = (1391+ 366) 1757
Calories Consumed = 1477 -- 14.3% protein, 61.3% carbs, 24.4% fat
H2O Intake = 8 cups
Sodium = 1,904mg
Fruits/Veggies = 6!
Hours of Sleep = 5 hours....or less, trouble sleeping!
Mood/Other Notes = Felt a little cruddy, day one of my favorite time of the month. Didn't get much sleep, either, just couldn't sleep last night. Otherwise, positive! And my workout KICKED SOME BOOTY!! I ran those 2 miles like it was nothing! My heart rate was super low throughout the run, it was great! I finished 2.5mi in 35min with something absurd like burning only 240 calories or something.

Upcoming Week 4 Thoughts....

Week 4 is going to be "do-over" week. It's still week 4, however, I'm going to follow week 3's training plan, AND alter it a little. I've only been not-so-awesome for a week -- but it's A WEEK! Instead of reflecting on this week (I will tend to just look at the things that aren't in line with the plan), I'm going to just forgive myself and move on. I'm definitely excited to move forward and back ON PLAN!

Fiancé and I have been talking, and I need to just go to the gym RIGHT after I get off of work, and not wait for him. It looks like in order for us to get in our workouts, we are going to have to go back to doing workouts separately, like we've done for the past year. Oh well! I'm also just going to have to say to myself, "I CAN do weights by myself!"

I'm also a HUGE fan of "Making the Cut" by Jillian Michaels -- so I know I can go back to that, too! Talk about building muscle!

Anyway, soooo.....

Week 4 of 6 of the GET PUMPED AND READY FOR HALFIE! Plan! (AND back on track!)

Day 22, Monday 01.25
Easy Run 2mi

Day 23, Tuesday 01.26
Kwando

Day 24, Wednesday 01.27
Tempo Run 3mi@10:27, 5mi total
Strength Training

Day 25, Thursday 01.28
Step 60min

Day 26, Friday 01.29
Cycling 30min
Strength Training

Day 27, Saturday 01.30
Long Run 7mi

Day 28, Sunday 01.31
Yoga Class 60min

As always, runs and yoga on Sundays are the most important -- Tuesday/Thursday/Friday aren't as high on the priority list if things happen to come up!

SuperHuman Complex.

This week has made me feel utterly like a failure. Sunday, Monday, and Tuesday were amazing, and then everything snowballed from there.

Eating clean didn't work out entirely this week -- I perhaps ate about 50% clean. Work has been stressful, because I feel I put too much pressure on myself and am anticipating all of the insane concert and festival things that are coming up over the next few months, including directing a play. Gym time started off amazing, and then when eating snowballed, so did gym time....and also self-esteem.

I have a SuperHuman Complex. This is most related to Perfectionism, but not quite.

I can be SuperHuman because I BELIEVE in myself. Perfectionism is when you DON'T believe in yourself and when you're looking to be a particular image because you believe that is "perfect." I am SuperHuman because I BELIEVE in myself, and KNOW I can do this, 100%. I'm driven, and often I'm TOO driven -- which is where "Super" comes in, because it's "above human" and can become (probably is, but I don't want to admit it) unhealthy.

I honestly believe that I can do almost anything. I CAN be an amazing teacher. I CAN be a runner. I CAN be an awesome (almost) Wife.

I CAN do all of these things -- and all at once! These are all things that are extremely important to me, and I want to be the best I can possibly be. I ENJOY doing these things, and have goals in mind that will take me on a fabulous and fulfilling journey.

The problem is -- it's hard for me to accept myself when bumps arise. I get a little too "in the game," and ALWAYS think that there was "something more I could do," but just didn't -- because I was lazy, or because I didn't feel well, or because *gasp* I took some time for myself. I have a tendency to become workaholic due to these feelings, and become so obsessed with my goals that it's almost as if everything else falls away and I put in so much extra time in order to do it all.

And run myself absolutely ragged, and most of all unhappy. Oftentimes I do not realize this until I've reached that point, and THEN realize I'm trying to be SuperHuman and it's NOT a good thing. I have to learn to forgive myself and not torture myself mentally for *gasp* being human.

I have THE MOST amazing Fiancé in the entire world. He is everything to me. I love him so freaking much, and I am so extremely lucky to have him. (He's even getting some Tampons for me as we speak while he's out on errands!) He makes my heart melt, and also talks me through when I get intense like this. At first I don't listen, because I feel as if I've failed when things haven't gone "perfectly" for multiple days, and he eventually gets through to me and I realize he's right.

God I wish I could just write it all here. I can't. It's involved, and I wouldn't give it justice.

I need to realize that sometimes things happen. I can't be SuperHuman -- well, as of right now I'll believe I can't be SuperHuman all of the time, because I'm not quite ready to give that up yet. Will I ever? I'm not sure. I can't speak for the future.

But in lieu of shining light on this, I'm going to declare next week as my official "do-over" week. I'm going to follow week 3's training plan, and give myself a break. I'm WORTH this.

My favorite quote he said, which is so small and insignificant, but meant an unbelievable amount...."You NEED Yoga. We can NEVER miss a Yoga class, EVER. In fact, you probably NEED to do Yoga more than just once per week." It's so silly, and I know anyone reading this would not understand, but it meant so much to me. It was like, a lightbulb went off.

Week 3 of GET PUMPED AND READY FOR HALFIE! Plan!

I suppose I could stare at that photo all week. It's from my 2nd 5K ever, back in May 2008. Pretty neato!

I think this week will be a better week, I have better plans (I'm going to the gym STRAIGHT after work, and eating my pre-workout snack as I'm coming home from work) and the temps are in the 20s and 30s*F instead of SUPER NEGATIVES!!!

Here we go:

Day 15, Monday 01.19 DONE!!! 297 calories burned!!!
Easy Run 2mi [Actual: 2.5mi]

Day 16, Tuesday 01.20 DONE!!! 318 calories burned!!!
Cycling 30min [Actual: 7.0mi]
Strength Training

Day 17, Wednesday 01.21 DONE...
Uh, rest...

Day 18, Thursday 01.22 DONE!!
Rest!

Day 19, Friday 01.23 Done....
Rest, oh NO!

Day 20, Saturday 01.24 Done!
Proclaimed Rest.

Day 21, Sunday 01.25 DONE!!! 178 calories burned!
Yoga Class 60min


This week's overall stats:

Day 24/01.25.09:
Morning Weight = ???lbs (Did not weigh, was at in-laws)
BMR + Calories Burned = (1391+ 178) 1569
Calories Consumed = 1533 -- 28.4% protein, 40.3% carbs, 31.3% fat
H2O Intake = 9 cups
Sodium = 3,783mg
Fruits/Veggies = Uh.....1?
Hours of Sleep = 8 hours!
Mood/Other Notes = VERY positive -- plus, today was Yoga day! LOVED it. I had some SERIOUS cravings today -- "That Time of the Month" is on its way in, and MAN all I wanted to do was EAT, EAT, EAT!!

Day 23/01.24.09:
Morning Weight = 126.4lbs
BMR + Calories Burned = (1391+ 0) 1391
Calories Consumed = ?
H2O Intake = 8 cups
Sodium = ?
Fruits/Veggies = 5
Hours of Sleep = 9 hours!
Mood/Other Notes = Positive, especially after the whole "it's okay" talk!

Day 22/01.23.09:
Morning Weight = 126.7lbs
BMR + Calories Burned = (1391+ 0) 1391
Calories Consumed = 1839 -- 12.9% protein, 53.5% carbs, 33.6% fat
H2O Intake = 11 cups
Sodium = 3,193mg
Fruits/Veggies = 5
Hours of Sleep = 7 hours!
Mood/Other Notes = Positive, during the day, but something sort of snapped around dinnertime? I was seriously craving EVERYTHING and very frustrated for practically no reason. I was upset that I was not going to go to the gym, and that I hadn't in a few days, and hadn't eaten well, and it sort of snowballed from there. These past few days health-wise have NOT been good for me and have NOT been on the track that I've wanted. I'll write a reflective entry later.

Day 21/01.22.09:
Morning Weight = ?lbs -- did not weigh myself....
BMR + Calories Burned = (1391+ 0) 1391
Calories Consumed = 2010 -- 13.7% protein, 58.7% carbs, 27.6% fat
H2O Intake = 8 cups
Sodium = 3,396mg
Fruits/Veggies = 4
Hours of Sleep = 7 hours, woohoo!
Mood/Other Notes = Positive, however, SERIOUSLY over calories and sodium. I tried to be good, I really did. I've discovered it is SO HARD after just ONE DAY of straying from a regimen. It's embarrassing, really. Plus, staff meetings with food are the HARDEST to resist, especially when everyone else is eating! I am beginning to think this is definitely a learning week for me. Sigh.

Day 20/01.21.09:
Morning Weight = 126.2lbs
BMR + Calories Burned = (1391+0) 1391
Calories Consumed = Unknown -- food tasting threw EVERYTHING off!!
H2O Intake = 8 cups
Sodium = ?
Fruits/Veggies = 5 or so
Hours of Sleep = 6 hours
Mood/Other Notes = Positive! Had a "food tasting" for the wedding today -- was WAY TOO MUCH FUN, but unfortunately I couldn't track like ANY of it. AND it was SO super NOT clean, haha. We also got back really late after everything, so I wasn't able to go to the gym. Argh!

Day 19/01.20.09:
Morning Weight = 126.2lbs
BMR + Calories Burned = (1391+318) 1709
Calories Consumed = 1617 -- 17.8% protein, 61.8% carbs, 20.4% fat
H2O Intake = 11 cups
Sodium = 2,210mg
Fruits/Veggies = 6
Hours of Sleep = 4 hours
Mood/Other Notes = Relatively positive! Work was great today, workout was pretty great!

Need more sleep, though!

Day 18/01.19.09:
Morning Weight = 125.7lbs
BMR + Calories Burned = (1391+297) 1688
Calories Consumed = 1527 -- 14.8% protein, 65.4% carbs, 19.8% fat
H2O Intake = 10 cups
Sodium = 3,291mg
Fruits/Veggies = 7 servings
Hours of Sleep = 11 hours
Mood/Other Notes = Relatively positive!

Today's 2mi run was the easiest thing ever! My body is SO getting used to running on a consistent basis again, and it is showing in my heart rate and calories burned. I'm burning less calories because my heart rate is lower due to how well my body is adapting, so BRING ON THE TRAINING!!! I was a little sore today from yesterday's yoga workout, a little in my legs and some in the obliques of my core. I was shocked at how much sleep I got last night, too, my goodness! Today I also began trying to "eat for running fuel" idea and eat 65% carbs, but I'd like to have more protein and less fat. I think it would look best 65% carbs/25% protein/10% fat. I'm also going to eat more on running days and less on non-running days.

Planned Races for 2009 -- through June.

Here's an awesome photo from my second 5K, with one of my best friends ever (also maid of honor)!

Like a good little runner, I've begun to plan out my 2009 running season. I've only planned out through the Half Marathon (the week before my wedding!), because I know that the entire month of June is going to be shot with honeymoon plans and such.

SO -- here is half of the year's race plans!

03.22 -- Run for Education, 5K
04.04 -- Bunny Dash, 5K
04.19 -- Spring Ahead, 10K (FIRST 10K!)
04.26 -- CASA Cares, 5K (I don't know if I want to do this one, it's only a week later)
05.09 -- Groovin' in the Grove, 5K
05.16 -- Run for Hungry Children, 5K (MY BIRTHDAY!)
06.07 -- 13.1 Marathon -- HALF MARATHON!!

So there's about 5 or 6 before the Half, which will be way too much fun.

A few after June I've been eyeing...

07.04 -- 4 on the 4th (don't know....5K? 10K? No details.)
08.22 -- Corn Fest Races, 10K
09.13 -- Remembrance Half Marathon (Would LOVE to do...remembering 9.11)
09.27 -- One Small Voice, 5K

Week 2 Reflections/Week 3 of 6 Plan!

This, dear friends, is a photo from my first 5K ever -- April 20th, 2008. I had only been running for 4 months, and I was REALLY proud of myself for coming in at 32:32!

I PRed at 30:22 in September of last year -- seriously hoping to break into sub-30 land, but didn't QUITE get there! I'm determined as ever to get it in 2009, though!

I did some research today on runner's diets. Many sites recommend that 65% of my daily intake should be carbohydrates and low-GI foods. Lots of recommendations say 65% carbs, 25% protein, 10% fat. Keeping the 10% fat is going to be a little hard for me -- I often find that my fat is a higher percentage than my protein. I am going to have to look around for food that I enjoy that will fall into these categories as my training becomes more intense.

I should probably be focusing a little more on NOT losing weight -- I don't really NEED to lose weight, but upping my caloric intake a little. I'm going to experiment eating more on Tuesdays and Fridays to prepare for those longer and harder runs on Wednesdays and Saturdays and see how productive that is. I've discovered I'm more of a distance runner than a speed runner -- pounding out 6+mi is like cake (and really, just trying not to get bored) but ask me to run at a fast pace and I can't keep up for long. Let's see how that changes as I do this more and more.

Week-wise, I was a little upset I couldn't make it to the gym as much as I had wanted to. But with below zero temperatures with deadly windchills plus too much snow did NOT bode well for heading off to the gym. It was really in the danger zone, and I'd rather NOT stress on it. However, I still performed well when I DID work out, so I don't feel I really lost any momentum. I will just have to be sure there will be no excuses this week! It already predicts 20s-30s*F with no snow, and I never thought I'd be happy to see those temperatures, haha.

I'm going to go one more week with the only goal of trying to up my calories, carbs, and protein, and then I'm going to start experimenting with goals and such.

This week's schedule:

Week 3 of 6 of GET PUMPED AND READY FOR HALFIE! Plan!

Day 15, Monday 01.19
Easy Run 2mi

Day 16, Tuesday 01.20
Elliptical 30min
Strength Training

Day 17, Wednesday 01.21
Tempo Run 3mi@10:27, 5mi total
Strength Training

Day 18, Thursday 01.22
Rest!

Day 19, Friday 01.23
Cycling 30min
Strength Training

Day 20, Saturday 01.24
Long Run 7mi

Day 21, Sunday 01.25
Yoga Class 60min

Spread the Spark Day!

This, my dear friends, is the reason I've lost 16lbs and in the best shape of my entire life -- and am still not finished.

I won't ever be finished. And that is EXCITING.

Toward the end of 2007, I was 140lbs (5'4) and unhappy. I wasn't technically overweight by any means, my BMI was 24 (the highest of the "normal" range is 24.9...), my shirt size was small and my pants size was 7, but I felt tired all of the time and very sluggish. I thought it was because of my insanely busy schedule when I was finishing my undergrad degree, which often lead to sleep-deprived nights and no-rest days. I THEN thought it was because I was student teaching, which is stressful in itself.

I stumbled upon this website through someone's recommendation on their blogging site. I looked around, and since it's free, I decided to sign up. Why the heck not, I thought. I started looking around -- I was mostly overjoyed at how they plan everything FOR you. I put in my current weight, put in my goal weight, and could either put in a specific day to reach that goal by or have THEM put in a date due to losing 1 or 2lbs per week.....and then they calculate not only a caloric range for you (which I thought ROCKED), but also the fat/protein/carbohydrate ranges, and anything else I wanted to track!

Everything was slow, but in its own time. At first, I primarily focused on getting my calories in order -- making sure it was in that range. I then started deciding I was going to go to the gym a few days a week and do some cardio on the elliptical -- I could then use the Fitness tracker. I used some of the demos on Sparkpeople to do some strength-traning at home, WITHOUT equipment. I made sure to get all of my water in.

I watched the scale go down. And down. And down.

And my confidence go up. And up. And up.

I began to read the articles that are all over the site, and started learning about EVERYTHING. Some things I knew I wasn't ready for, and others helped me gain knowledge about my body, fitness, and motivation. The community is AMAZING -- so HELPFUL! People that wondered the same things I did! Everyone sharing their own experiences!

Before I knew it, I was planning my first 5K. NEVER IN MY LIFE did I imagine that I would do that. EVER. I was the girl that nearly threw up every time she had to run "THE MILE" in junior high and high school. Run 3.1 miles? What?

I could write a book here about SparkPeople.com. To spare the endless gushing, all I can say it that IT CHANGED MY LIFE. It didn't happen overnight -- I learned along the way, and am STILL learning.

But here, a year and a month or so later, I'm 16lbs down, eating clean, in the best shape of my life and am still striving for more, and training for my first 13.1 -- a half marathon.

SparkPeople.com, my friends.

What ARE you waiting for?!!

Week 2 of GET PUMPED AND READY FOR HALFIE! Plan!

Not a good start to the week -- look at those 30+mph winds....we're supposed to have some pretty extreme weather this week.

I'm hoping things will clear up as the week progresses. It's supposed to get bitter cold (windchills up to -20) and blizzard conditions. We have a blizzard warning, a blizzard watch, and a winter weather advisory out. Needless to say, it's nasty outside, so I didn't go out tonight (Monday) for my run. I'm bummed about that. Like, a lot.

Regardless, here's this week's stuff:

Day 8, Monday 01.12 Done....
Rest

Day 9, Tuesday 01.13 Done...
Rest, grrr....

Day 10, Wednesday 01.14 DONE!!! 570 calories burned!
Speedwork 3x800@4:41 (Woo-wee!!!) w/ 400 jogs (5mi total) [Actual: 5.0mi]

Day 11, Thursday 01.15 DONE!!!
Rest!

Day 12, Friday 01.16 Done...
Rest!

Day 13, Saturday 01.17 DONE!! 896 calories burned!
Long Run 6mi [Actual: 6.5mi]
Strength Training

Day 14, Sunday 01.18 DONE!!!! 178 calories burned!
Yoga Class 60min


This week's overall stats:

Day 17/01.18.09:
Morning Weight = 125.3lbs
BMR + Calories Burned = (1391+178) 1569
Calories Consumed = 1801 -- 13.3% protein, 55.2% carbs, 31.5% fat
H2O Intake = 9 cups
Sodium = 2,544mg
Fruits/Veggies = 4 servings
Hours of Sleep = 9.5 hours
Mood/Other Notes = Yoga was AWESOME, and the relaxation lasts for a loooooooong time...

Had a little bout of "Emotional Eating" toward the end of the night, thinking about the stresses of my job. Otherwise, I would have come in around 1491 calories, which would have been great, but oh well. I told myself I wouldn't regret it, I would just do better tomorrow. Every day is a new day.

Day 16/01.17.09:
Morning Weight = 124.3lbs
BMR + Calories Burned = (1391+896) 2287
Calories Consumed = 1680 -- 14.9% protein, 54.6% carbs, 30.6% fat
H2O Intake = 13 cups
Sodium = 3,510mg (SCHNIKES!)
Fruits/Veggies = 3 servings
Hours of Sleep = 10 hours, broken a little early in the morning.
Mood/Other Notes = GREAT workout! Positive mood! Treated myself to a little ice cream at Cold Stone after my long run/strength training -- I figure I have some "extra" calories, and if I'm going to eat ice cream, it may as well be when I have a little room to spare, haha.

Day 15/01.16.09:
Morning Weight = 124.0lbs (WOOT!)
BMR + Calories Burned = (1391+0) 1391
Calories Consumed =1760 -- 16.7% protein, 59.7% carbs, 23.6% fat
H2O Intake = 11 cups
Sodium = 2,471mg
Fruits/Veggies = 5 servings
Hours of Sleep = 11 hours, broken a little early in the morning.
Mood/Other Notes = VERY Positive! We had a "Cold" Day (instead of "snow day") because the temperatures were REALLY nasty.

Temperatures are really nasty today -- I received a call at 5:30am to say that school was closed -- no teaching today! I had small naps through about 7:00am (Fiancé was going to work, and it was distracting), and then slept until 9:30am. When I awoke, it was -17*F WITHOUT wind chill! I decided to stay in and not go to the gym as well....it's just too dangerous to go out. I know my gym time has suffered this week, but I'm not really concerned (just a little disappointed). Tomorrow I have a long run, and I'm super excited.

Day 14/01.15.09:
Morning Weight = 124.1lbs (WOOT!)
BMR + Calories Burned = (1391+0) 1391
Calories Consumed =1683 -- 13.4% protein, 52.7% carbs, 29.4% fat
H2O Intake = 11 cups
Sodium = 1,924mg
Fruits/Veggies = 4 servings
Hours of Sleep = 5.5 hours
Mood/Other Notes = Much more positive today! Things were GREAT!

I wish I could have gone to the gym today -- but we had windchills up to -35*F. I cancelled my evening rehearsal, which would normally free the day up for me, but I cancelled it because some of my poor kiddos WALK to rehearsal, and it's too dangerous for them out there like that. I shouldn't feel guilty, but I do, just a smidge. Oh! MAN yesterday's run REALLY relieved so much STRESS! My big toe joint, though.....it hurts. I don't know if it's because I have the wrong shoes or what, but I've been dealing with this for a few months, and it aches after hard/long runs. Must watch that. I'm icing it.

Day 13/01.14.09:
Morning Weight = 125.7lbs
BMR + Calories Burned = (1391+570) 1961
Calories Consumed =1829 -- 16.4% protein, 52.2% carbs, 31.4% fat
H2O Intake = 11 cups
Sodium = 2,319mg
Fruits/Veggies = 4 servings
Hours of Sleep = 7 hours
Mood/Other Notes = STILL really stressed out, but VERY happy I could get my workout in today!

Workout was GREAT! Work was awful. It's that time of year where the kids have zero motivation, and it's frustrating.

Day 12/01.13.09:
Morning Weight = 126.4lbs
BMR + Calories Burned = (1391+ 0) 1391
Calories Consumed = 1663 --16% protein, 65.2% carbs, 18.9% fat
H2O Intake = 10 cups
Sodium = 2,866mg
Fruits/Veggies = 5 servings
Hours of Sleep = 5.5 hours
Mood/Other Notes = Stressed out, but better than yesterday.

Wowwww look at how much my mood affects my habits! (And perhaps my habits affected by my mood?) Holy cow! As yesterday, we've had extreme weather, so it wasn't exactly the best idea to go out. GAR!!!!

Day 11/01.12.09:
Morning Weight = 126.4lbs
BMR + Calories Burned = (1391+ 0) 1391
Calories Consumed = 1529 --12.8% protein, 56.4% carbs, 30.8% fat
H2O Intake = 11 cups
Sodium = 2,182mg
Fruits/Veggies = 4 servings
Hours of Sleep = 6 hours plus a 2 hour nap.
Mood/Other Notes = Not good. Irritable, stressed out to the max.

Weight creeped up a little, totally did not get all of my protein in, and I could have stood to have one more serving of fruits/veggies. I also didn't get my workout in due to extreme weather, but
that's not the half of it. Today was an extremely rough day at work, and I felt beyond stressed out. I needed my run today. This means that I have to put two runs back-to-back, but at least the easy run is just that -- easy. I still feel like bashing my head against the wall.

Week 1 Reflections, awesome changes/Week 2 Plan

<~~~Does it look like it snowed at all?

I had a great first week. I had to alter some of my fitness plans, some of them due to laziness and others due to soreness, but I got all of my running in and all of my strength training in, which is what is most important. The cross-training is extremely valuable, but not entirely required.

This was the first week that I've really committed myself to eating a diet that is roughly 80% "clean." One big thing I've noticed? I CRAVE the clean foods, are filled more often, eat a LOT of food, and also need to eat every few hours! All at the same time! It's great!

I've sort of maintained weight-wise, but I'm not worried -- I've only created a 245 calorie deficit. I'm going to continue eating how I'm eating and working out how I'm working out, and if I discover in a few weeks that I'm not cutting any fat, I'll find a way to. I'd like to slim out a little, but 125-126lbs is no biggie to me, it's pretty "perfect." I'd like some muscle definition, and I know that will come with strength training and some body fat cutting, but I'm just going to wing it at this point and see what happens.

I registered for the Half-Marathon today!!!! Can we say EXCITING?!! I've also decided I'm going to start the racing season on March 22nd, in either a 5K or a 10K. Haven't decided yet, but I know I'll break my 10K cherry soon enough!

This week's training plan:

Week 1 of 6 of GET PUMPED AND READY FOR HALFIE! Plan!

Day 8, Monday 01.12
Easy Run 2mi

Day 9, Tuesday 01.13
Elliptical 30min
Strength Training

Day 10, Wednesday 01.14
Speedwork 3x800@4:41 (Woo-wee!!!) w/ 400 jogs (5mi total)
Strength Training

Day 11, Thursday 01.15
Rest!

Day 12, Friday 01.16
Cycling 30min
Strength Training

Day 13, Saturday 01.17
Long Run 6mi

Day 14, Sunday 01.18
Yoga Class 60min

My Toy.....My Working Out Lifeline.

This, my dear friends, is the Polar RS200SD Running Computer.

It's a heart rate monitor that does so much more.

I've had this wonderful watch for nearly a year now, and MAN I'm in love. It comes with a chest strap that monitors your heart rate, and also a foot pod for measuring those outdoor runs.

I wear it every day that I work out, keeping it on for the majority of my activity -- I turn it on after my initial stretching and turn it off right before I stretch at the end of my workout.

I like to do many activities -- running, cycling, the elliptical, yoga, Kwando....anything, you name it. This little beauty measures how many calories I burn, and keeps track of EVERYTHING. When I'm running outdoors, it monitors my pace and distance.

It is just. that. cool.

So, in viewing my entries, I have precise calorie values NOT from the machines or estimated by some website, but what my amazing little beautiful watch picks up.

You've got to love Polar.

Week 1 of GET PUMPED AND READY FOR HALFIE! Plan!

Fiancé and I being goofballs on New Years Eve!

Day 1, Monday 01.05 DONE!!!! 301 calories burned!
Easy Run 2mi [Actual: 2.5mi]

Day 2, Tuesday 01.06 DONE!!!
Rest!

Day 3, Wednesday 01.07 DONE!!! 683 calories burned!
Tempo Run 3mi@10:27 (5mi total) [Actual: 5.0mi)
Strength Training

Day 4, Thursday 01.08 DONE!!!!
Rest!

Day 5, Friday 01.09 DONE...
Rest....

Day 6, Saturday 01.10 DONE!!!! 838 calories burned!
Long Run 6mi [Actual: 6.5mi]

Day 7, Sunday 01.11 DONE! 157 calories burned!
Strength Training



This week's overall stats:

Day 10/01.11.09:
Morning Weight = 126.0lbs
BMR + Calories Burned = (1388+ 157) 1545
Calories Consumed = 1740 --21.4% protein, 58.6% carbs, 20% fat
H2O Intake = 9 cups
Sodium = 2,627mg
Fruits/Veggies = 1 serving -- oops....
Hours of Sleep = 7 hours
Mood/Other Notes = Very good!

Only 1 serving of fruits/veggies -- OOPS! Otherwise, I did some weight training today, which I'm getting a good handle on. Not much else to report -- not happy with my sodium, but yeah.

Day 9/01.10.09:
Morning Weight = 125.7lbs
BMR + Calories Burned = (1388+ 838) 2226
Calories Consumed = 1786 --21.6% protein, 53.5% carbs, 24.8% fat
H2O Intake = 11 cups
Sodium = 2,258mg
Fruits/Veggies = 5 servings
Hours of Sleep = 10 hours
Mood/Other Notes = A little moody, but an AWESOME run!

Sodium -- ouch! But we had to go out today with Fiancé's friends, and we all know restaurant food isn't exactly the healthiest! However, I DID order a salad and chili. I ate clean otherwise, with the exception of a Starbucks Peppermint Mocha (nonfat, though! Well, I decided to keep the whipped cream...). My run was FABULOUS today, and it's great to be back in the mode. Nothing like running 6 miles to make you feel like Superwoman! ('Cause even when I'm a mess, I still put on my vest with an "S" on my chest....cookies to anyone who gets the reference.)

Day 8/01.09.09:
Morning Weight = 126.7lbs
BMR + Calories Burned = (1388+ 0) 1388
Calories Consumed = 1610 --15.8% protein, 58.5.8% carbs, 25.7% fat
H2O Intake = 13 cups
Sodium = 1,903mg
Fruits/Veggies = 6 servings
Hours of Sleep = 6.5
Mood/Other Notes = Blah. Tired in the morning, did not want to wake from a nap, planned to go to the gym but bailed.

Overall, not an amazing day. The good things were that I got a little more sleep, I had 6 servings of fruits/veggies, 13 cups of water, and my sodium is great. I've noticed how much food affects my mood and energy -- I couldn't resist some pizza in the teacher's lounge, and while it tasted AMAZING, I ended up crashing later and had an extremely difficult time waking. I was almost irritable. Not so great -- no clean eating = crazy mood swings/energy. It's hilarious how I used to think it was so normal.

Day 7/01.08.09:
Morning Weight = 125.3lbs
BMR + Calories Burned = (1388+ 0) 1388
Calories Consumed = 1664 --15.7% protein, 56.8% carbs, 27.5% fat
H2O Intake = 9 cups
Sodium = 2,101mg
Fruits/Veggies = 3 servings
Hours of Sleep = 6.5
Mood/Other Notes = Awesomely positive!! NO soreness! LOTS of energy!

Weight down slightly, sodium is great (I've been on a 4-day streak with that! FIRST TIME EVER!), MUCH IMPROVED hours of sleep as well. Only 3 servings of fruits/veggies, which isn't as awesome -- I'd like at least 4 each day. I was extremely surprised that I didn't have any soreness, I suppose the running of 5 miles yesterday DID help my DOMS. Woot woo!

Day 6/01.07.09:
Morning Weight = 125.7lbs
BMR + Calories Burned = (1388+ 683) 2071
Calories Consumed = 1640 --14.6 % protein, 57.3% carbs, 28.1% fat
H2O Intake = 13 cups (holy cow!)
Sodium = 1,962mg (!!!!!)
Fruits/Veggies = 5 servings
Hours of Sleep = 5 or so
Mood/Other Notes = Very positive, LOTS of energy, face is clearing up acne-wise, sore quads

I had an extremely riveting 97 minute workout today -- strength training plus a 5mi tempo run. The tempo run kicked my bootay, I had to mentally convince myself to keep going. I know I'm DEFINITELY going to feel so freaking incredibly sore tomorrow morning. My quads were sore BEFORE running (even AFTER yesterday's rest day), and I know 5 more miles isn't exactly going to solve that problem. Water-wise, I couldn't get enough! I'm also astounded at how low my sodium was today -- yay for me! Need more sleep...

Day 5/01.06.09:
Morning Weight = 125.5lbs
BMR + Calories Burned = (1388+ 0) 1388
Calories Consumed = 1411 --14.6 % protein, 64.3% carbs, 21.1% fat
H2O Intake = 9 cups
Sodium = 2,407mg
Fruits/Veggies = 7 servings!!!!
Hours of Sleep = 4.5
Mood/Other Notes = Positive overall, sore quads/arms, had a crazy 1.5 hour nap after work

Weight was 125.5 -- pretty much maintaining, 9 cups of water was good, I had 7!!!! servings of fruits/veggies (RULE!!!), sleep was awful, and I had LOTS of carbs. I'm proud of myself for all of the fruits/veggies I am incorporating into my daily lifestyle along with the sodium levels -- these are things I never achieved before now! I can tell I'm a little sleep-deprived -- I had a nap after work of 1.5 hours that was full of serious deep sleep.

Day 4/01.05.09:
Morning Weight = 125.3lbs!!!!!
BMR + Calories Burned = (1388+ 301) 1689
Calories Consumed = 1704 --15.3 % protein, 57.8% carbs, 26.8% fat
H2O Intake = 10 cups
Sodium = 2,116mg
Fruits/Veggies = 4 servings
Hours of Sleep = 4
Mood/Other Notes = Very positive and awake all day! Lots of energy!

Weight is down awesomely, H2O intake was awesome, sodium is SUPER LOW!!, fruits/veggies were alright...today was great! Sleep was awful -- I was tossing and turning last night SO MUCH. I also didn't mean to eat 1700 calories -- I forgot I had a Fannie Mae Pixie at work and had to add in those 100 calories just a few minutes ago, so OOPS! HEY -- it's the ONLY non-clean thing I ate all day! I'm proud of myself for eating so CLEAN! One HUGE thing I noticed -- I was INCREDIBLY FULL today. Who says you have to starve when you have low calories? I was seriously stuffed and couldn't eat all of my lunch! I was also stuffed at dinner, too! That's what happens when you take care of your body!

Day 3 -- ROCKIN' IT!

I realized today that I AM SUPER PUMPED about June 7th's halfie! I haven't begun officially training for that yet (hardcore training will be 16 weeks out, and we're at about 22 weeks out at the moment), but I'm doing lots of things to prepare for it. Elliptical work will get me back into running mode, and I'll have to start some cycling as well.

This week's schedule:

Week 1 of 6 of GET PUMPED AND READY FOR HALFIE! Plan!

Day 1, Monday 01.05
Easy Run 2mi

Day 2, Tuesday 01.06
Elliptical 30min
Strength Training

Day 3, Wednesday 01.07
Tempo Run 3mi@10:27 (5mi total)
Strength Training

Day 4, Thursday 01.08
Rest!

Day 5, Friday 01.09
Cycling 30min
Strength Training

Day 6, Saturday 01.10
Long Run 6mi

Day 7, Sunday 01.11
Yoga Class 60min


Today's Stats:
Day 3/01.04.09:
Morning Weight = Was at in-laws, didn't get!
BMR + Calories Burned = (1400 + 446) 1846
Calories Consumed = 1451 --23.3 % protein, 47% carbs, 29.7% fat
H2O Intake = 9 cups
Sodium = 2,390mg
Fruits/Veggies = 2 servings
Hours of Sleep = 8.5 (Last in a long time, sigh)
Mood/Other Notes = Positive! A little sleepy in the middle of the day.

My sodium is under 2400!! Love it! I actually did NOT reach my carb minimum today, and I only got in 2 servings of fruits/veggies, which could be better. I DID get my protein higher, though, and my goodness 8.5 hours of sleep? Tomorrow is the first day of teaching after winter break, so I won't get that many for quite some time, although I will make an effort.

Day 2 Tracking/Thoughts

<~~~More from New Years!

Didn't work out today -- I attended the funeral of Fiancé's great aunt, and then spent the rest of the day with his family. Very sad stuff.

However, I did the best that I could with the luncheon after the funeral AND with dinner at his parents house, which I feel proud about!

Today's Stats: (Which I will put in a weekly entry that I update throughout the week)

Day 2/01.03.09:
Morning Weight = 126.7lbs (WOOT!!!)
BMR + Calories Burned = (1400 + 0) 1400
Calories Consumed = 1515 -- 19.4% protein, 51.9% carbs, 28.7% fat
H2O Intake = 9 cups
Sodium = 3,016mg
Fruits/Veggies = 4 servings
Hours of Sleep = 5.5
Mood/Other Notes = Positive!

In looking at the past few days, I can see that I've had more sodium than I'd like (ideally I don't want to go over 2,400mg/day), I dropped a lot of water weight from increasing my water intake, and I'd like to try to level my percentages of protein/carbs/fat out. I need to research how much I want to aim for, but I'd like to figure that out.

I realized today while eating that overeating is REALLY easy, but just with a little bit of thought (I only REALLY need two homemade tacos, even though 3 or more would taste REALLY great but would be too excessive) behind my eating habits, I'll stay more on my goals.

Bring it on!

Beginning a mighty fine Oh Nine!!

Happy New Year!!!

<~~~That cracks me up. I have a halo!

Today has been Day 1 of hardcore post-holiday nutrition/working out!

I'm loving it!

I had a 30min workout today on the elliptical (3.3mi), to get the cardio stuff ready for getting back into running. I've discovered if I'm away from running for a while, my body gets out of it and I have to ease back into it. The elliptical and cycling are two things I can always just hop right back into at any time.

For anyone interested, any mileage that I have, whether it be cycling/running/elliptical-ing, I log it all in on exercise.lbl.gov. You bike/run/whatever your way across the USA, and it's a serious motivating tool! I crossed into Kentucky a few weeks ago -- completed Virginia! Can't wait to complete more miles so I can get further!

Inspired by the amazing SMURFETTE0725 on Sparkpeople.com (with some alterations), here are today's stats:

Day 1/01.02.09:
Morning Weight = 128lbs
BMR + Calories Burned = (1400 + 326) 1726
Calories Consumed = 1524 -- 15.5% protein, 61% carbs, 22.7% fat
H2O Intake = 10 cups
Sodium = 3,050mg
Fruits/Veggies = 4 servings
Hours of Sleep = 8!!!
Mood/Other Notes = Great! Pumped!

Fiancé and I being dorks right after the New Year!