• 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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