Preparing for MS 150 Pedal to the Point

Last week was a good preparation week:
Rode Tuesday, Wednesday, Thursday and Saturday:

16 BP lot to Hudson/Judson & back
15 Big Creek Parkway and back to brew kettle
17 Brandywine Falls to Overlook & back
67 dog days wine tour
115 total bike miles

- sounds like a lot of drinking, but I skipped the alcohol and stuck with water for hydration and to make boot camp at 5:30 in the morning possible!

2 boot camps with Jerry G (Tues and Thurs)

Back at Boot Camp and Biking!!

Saturday did a boot camp. Over light. Not a twinge of pain.
Sunday did yard work like crazy that had been piling up. Weeded, pruned, raked.
Then a friend texted me about a bike ride. Sure, I said.
Then it turned into 43 miles and I was POOPED! Extremely tired. Too long without food once again. I don’t think I drank enough water. Maybe I should bring gatorade (YICK!)
Monday did a boot camp. Medium effort, not all out. Felt an ache after about 45 minutes, but not pain.

I’ve been rolling my hamstring near the hip and both of my calves every day without fail.

Knock wood, I think I’ve improved so that I can exercise all out again. And I’m going to find a yoga class that I like.  I did a restorative yoga last Monday and it made a difference… I don’t really enjoy that style of yoga as much. I don’t think I’m “advanced” enough in my practice.  Also, planning for when I can get that next massage.

So today is weigh in day for WW and I’m up 149.4. I think because of the exercise I’ve been eating more. Better wear light clothes so I can make the cut off!

Hamstring Pull

Funny how things worked. Pulled a hamstring muscle on June 21st and stopped all exercise for 11 days. Ow, ow, ow, OUCH. Ice and heat and rest. Compression. Barely got work done. It’s hard not to limp when it hurts. Finally went to get a massage. Smartest move ever! Note to self, if you’d been getting massages during all this exercise, you probably wouldn’t have had the injury to start with.

Much better. so much that last night did a 16 mile bike ride without even a twinge of pain. Did a Yoga class – restorative – on Monday.

The funny part is, as soon as I stopped boot camp, I was less hungry. I’ve been 148 ish most of the time since I stopped exercising. Hope I didn’t lose muscle.

I’m starting back up slowly. Monday will be back at bootcamp, but only doing an over light job.

Didn’t work – 4 Pounds Up

Okay, so a 1.5 mile run in the morning followed by 10.5 hours in the car is not enough to hold your weight. Esp when you eat “normally” in the car.

Woke up to 153.8 on the scale. Four pounds?!? in 2 days?!? even with good choices? It’s got to be puffiness from just sitting and sitting and sitting and sitting. I spent 19 hours in the car and 10 hours sitting in meetings and then to dinner. Feel like a slug. Gonna grab my bike and do some heavy breathing at 18 mph.

Today will stick to my plan. Tomorrow will be better on the scale.

Business Trip – FOCUS

Business travel is hard to stay focused on nutrition and moving. On a business trip and trying to keep if off. Very little moving around and lots of eating. Wow.

  • Doing a run/jogging at least once a day.
  • Eating intentionally. – except for that bag of pretzels I wolfed down.
  • Drinking water. water. water.
  • Lots of chewing gum.  So it is a conscience decision to eat.
  • Not just a decision to eat, but deciding best choices of what to eat.
  • Making an excuse to walk around and get away from the conference table.
  • Driving and driving and driving means lots of sitting.
  • Stretching at the rest stops.

Water!! Is crucial. Not only does it keep my appetite at bay, every few hours I’ve got to get up and walk around.

Sandwiches showed up at lunch time. and chips. and cookies.  all from the most healthy quick/inexpensive place to get lunch for a business group/meeting with a vendor: Subway.  I chose turkey over the ham or roast beast. No chips. No cookies. Water. And then two more waters from the drinking fountain.  And then a walk around the parking lot.

I eat when I get a little bit socially nervous. Like meeting with people I don’t know on a project. Small talk and food go together. So not eating means holding a water or a coffee with little sips.

Dinner was a choice of ever restaurant at a main interstate overnight extravaganza. Every hotel chain of 3 stars was represented and a couple of 2 stars thrown in.  So it was Red Lobster/Olive Garden/Lone Star /Applebees and Pizza Hut/KFC /Taco Bell both every quick serve restaurant and fast food restaurant you could imagine.  I was given the choice so I picked a steak house. a local steakhouse.  Ordered the grilled chicken, broccoli and salad. with water.  OMG that was predictable. but I did it.  Only by a binge eat of a whole bunch of pretzels in my room before we went.  But hey, with the time change and a late business dinner I needed something.  Should have grabbed the banana and apple I saw in the lobby when I went to meet them before dinner. That would have been better than pretzels but I was craving carbs.  Even after a sub at lunch.

All in all not too bad.  Too much salt, but not bad for on the road. I give myself 4 stars.  Plus I ran in the morning!

About to put on my running clothes and go run before the day officially starts.

When I left with my suitcase I was 149.8.  Tomorrow morning when I wake up in my own home, I want to be the same. A run this morning will make all the difference.

Getting back into the saddle

The last 2 weeks I’ve been back in the zone in the under scream weight and feeling like I’ve got things “under control” again.

I think it’s the warm weather combined with the ability to go bike riding again.

Tuesday night, I rode 26.1 miles, all good.  then went out to dinner and just had a salad with grilled chicken and water.  Of course everyone else is having beer/wine.  I think one more month of really sticking to it and I’ll get me weight more stable so I won’t be worried about being over if I go for a weigh in.

Protein carbs and fat.  Seems simple but its not.  Try to slow down on one and I start to crave it.  Being moderate is so much harder than all or nothing.  But all or nothing doesn’t work because it’s too strict.

 

Raccoon run 5k

Whoot. Good weather and I ran it.

Finished with 11:49 pace but still managed a 3rd place medal for my age group!  36:47

I can’t help but feel proud of myself.  :-)

Workout on Saturday

Good Work! Although I didn't get everything done in the hour, I got a great workout in!

Good Work! Although I didn’t get everything done in the hour, I got a great workout in!

My First Triathlon

Yesterday I did something I never thought I do in my entire life… I did a triathlon!

It was an indoor triathlon because April in Ohio is cold! I wondered how it was going to work because how can you do a triathlon inside? Well basically you swim for 20 minutes, take 10 minutes to change into close for bike riding. Then you do ride an indoor bike, I call it spinning, for 20 minutes. After that , take a five minute break to change into running shoes and run around the track for 20 minutes. The way they determine who wins each section is by how far you make each section in 20 minutes.

They add all the sections together to determine the winner.

I was very apprehensive about signing up, especially because I didn’t think any other women had signed up. I don’t swim laps, just usually play in the pool. And I’m not a fast runner. But when I found out there was a relay team of women some of my new, I decided I’d try it.

For swimming, I was unprepared, I borrowed some goggles (I never use goggles before my life) and found out that that was a real advantage. No water flying into my eyes!

The first lap was very difficult for me because I really didn’t have a rhythm or a stroke. The last time I really swim for any kind of length was back in the 70’s when I was a teenager. Hanging out in the hot tub, it is not really the right way to prepare for 20 minutes of swimming. I started by combining the American crawl with sidestroke, but switched into backstroke with breaststroke. None of them were pretty, but I managed to just keep going. There was someone counting my laps. And best of all lots of people cheering me on. I think I came in last, but that really doesn’t matter. I did it! I really did it! (I sound like Sally Fields.) What an accomplishment!

The biking part I was least worried about it, because I’ve been doing a lot of bicycling lately. They had the resistance set to the same amount for every single person. I was a little worried about getting the petals started because I thought they were going to have the resistance down a lot harder, but it wasn’t too bad. I use a heart monitor so I just kept my heart rate steady so that I could just keep going on an even amount each time. I tried to keep my heart rate at around 155 BPM or and the bike monitor RPMs around 70 or 75 or so. My heart was still really going from the pool.

The music was great a big advantage! “Proud Mary Just Keep Rolling” is one of my favorites for bike riding.

I peaked over at the guys monitor next to me and saw 13. Then I looked at mine at three. Psych! He had his set for minutes, while mine was sent to miles. “Note to self don’t peek at anyone else just try to do your own personal best.”

I had eaten half a banana before the bike ride, and ate the other half while changing into my running shoes. I wasn’t too tired, it was kind of exciting being in a race. The way this section of running worked was a person was in charge of counting the number of laps that I did. So when it was time I started running trying to not go too fast at first. Again I use my heart monitor to try to keep it at a certain level so that I didn’t burn out too soon. For me that was at 155 to 157 beats per minute.  Everybody left me! And it didn’t just seem that way –  one guy – an instructor at life Center – I think lapped me over and over and over he ran twice as far as I did so every lap he passed me. But he’s half my age too! Actually almost 1/2 my age.

The last mile I decided to really pour it on, this is where I think all the free classes that I’ve been attending the last couple years have made all the difference, because I could really do or felt I was assuming, that last lap. They gave me one more lap.  I came in four seconds finishing the lap before the time was up.

Next year I think I’m going to make a team so I can find a swimmer to swim for me and maybe even a runner to run that section and be part of a relay. I’m really hoping that there are a lot of other women over 50 who are willing to give it a try. I mean you can do anything for 20 minutes right!?!

A Week of Exercise – 7 Months of Moving!

Moveband resultsI’m still fighting with the few pounds I gained at the beginning of February but this week was able to get it back on track and down 2 pounds. Althought the scale is still catching up, I think it’s actually more because can feel it in my clothes and my stomach. I ate less carbs and made sure on my meals out I ordered a salad with grilled chicken.

I actually took a day of rest on Sunday (see the chart above) and did “nothing” – gave blood in the morning so I felt justified in not doing anything! It’s funny that it shows up in the chart as nothing. See the big dip on Wednesday, it’s just yoga. I’ve been active – no kidding!

Here’s this past week of exercise:
a week of exercise