I ran 7 miles yesterday, and I'm pretty excited about it.
I had 10 on the plan for that day before I got hurt last month. Since then I've reworked my plan. Those last two miles were tough- my legs felt heavier than they should have. I cut back on Camp Gladiator workouts in order to give my body time to recover. My new adjusted plan is to just finish this race. I don't see myself getting a PR after how yesterday's run felt. Usually I don't feel that heaviness until mile 10. I still have three long runs left, though. I just wish I could be more active (it would help to shed these extra holiday pounds) in order to build up more speed. I feel like I'm not getting the speed workouts I need now.
After yesterday's 7, I soaked in Epsom salts. I didn't ice it because it's chilly in my house, but it feels great. I didn't feel any soreness at work today.
Now, I have mountain cedar allergies bothering me. I took the day off of working out because the medicine I take makes me feel so sleepy and dehydrated. I figured a workout in this state wouldn't be good for me. We will see how tomorrow goes. I will probably need a workout since there is another event using our rehearsal space for one act play and I will be confined to my black box. It's difficult to rehearse this play without our stage.
I usually bring a 64oz water bottle to work and fill it up again by the end of the school day. I got down the road this morning and realized I didn't grab it. I stopped at the gas station near school and found a gallon of electrolyte water so I grabbed it. I finished half of it, and I'm about to drink more. How much water do you drink a day? Does it leave you satisfied or do you feel symptoms of dehydration?
Have a great week!
Cheers,
Kasey
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Monday, January 14, 2019
Saturday, October 20, 2018
Weekly Recaps
One month ago, I posted with my health goals. I'm in a private health group with friends on Facebook and I found myself adding weekly updates every Sunday night based on my 3 goals, so I will share them below. I find that ending a week on Sunday keeps me accountable over the weekend, especially if I need to weigh in. I'm going to buy a scale today, but in the past I've found that weighing in on Monday morning at the end of my week definitely keeps me on track over the weekend. It's so difficult to keep up with healthy habits when you've had a tough week and just want to drink all the wine and eat all the food and lay on the couch watching true crime murder shows on Netflix.
But, when I know my week isn't over, I can keep up with the end of my week's goals. Now, having said this, balance is okay, so if I don't track my food on Saturday, I don't beat myself up about it. I also don't just shove food into my mouth, either. My Garmin watch keeps me going, too. My average step count today is 8,319. I want to increase my average, so every day I try to beat it. I try to "Beat Yesterday", which happens to be Garmin's tag line. Even on Saturday and Sunday I try to get up and do stuff so my average increases or doesn't fall too much and then I have to work extra hard during the work week.
Here's what I've posted in the Facebook group:
Week 1:
But, when I know my week isn't over, I can keep up with the end of my week's goals. Now, having said this, balance is okay, so if I don't track my food on Saturday, I don't beat myself up about it. I also don't just shove food into my mouth, either. My Garmin watch keeps me going, too. My average step count today is 8,319. I want to increase my average, so every day I try to beat it. I try to "Beat Yesterday", which happens to be Garmin's tag line. Even on Saturday and Sunday I try to get up and do stuff so my average increases or doesn't fall too much and then I have to work extra hard during the work week.
Here's what I've posted in the Facebook group:
Week 1:
1. Track my food intake and hit calorie goal ✔️
2. Be more active; went to CG and went past my step goal ✔️
3. Get more sleep. Fell asleep before 11 last night and ready for bed now (9:15!) ✔️
2. Be more active; went to CG and went past my step goal ✔️
3. Get more sleep. Fell asleep before 11 last night and ready for bed now (9:15!) ✔️
Started last week, but it feels good to get back into my routine. I think my students can tell I'm feeling better, too!
Week 2:
1. Tracked food 6/7 days. Stayed at goal 6/7 days!
2. Active (outside of work) 4/7 days. 3 CG workouts and one run. Need to run more! It felt great tonight.
3. Hit sleep goal 4/7 days. I stayed up too late a couple of nights and really felt it at work the next day. Slept a lot this weekend!
2. Active (outside of work) 4/7 days. 3 CG workouts and one run. Need to run more! It felt great tonight.
3. Hit sleep goal 4/7 days. I stayed up too late a couple of nights and really felt it at work the next day. Slept a lot this weekend!
Victory: I tried on some pants that were snug when school started and they fit now! Woohoo! I also haven't had an alcoholic beverage since August 28th, which I know is helping me stay on track on weekends and my sleep patterns more regular.
Ready for another week!
Week 3:
1. Logged food and stayed at calorie goal 5/7 days. Chose a healthier meal at Chuy's, even after a crazy work day.
2. Active 5/7 days. Goal achieved! I need two rest days in my week to keep up energy and it was difficult. I fell asleep on the couch when I got home from work on Wednesday!
3. Got enough sleep only 3/7 days. I didn't take melatonin and it's hard to fall asleep early when my husband doesn't get home from work until almost 10, when I need to be asleep. Still working on it, though!
2. Active 5/7 days. Goal achieved! I need two rest days in my week to keep up energy and it was difficult. I fell asleep on the couch when I got home from work on Wednesday!
3. Got enough sleep only 3/7 days. I didn't take melatonin and it's hard to fall asleep early when my husband doesn't get home from work until almost 10, when I need to be asleep. Still working on it, though!
Victory: I wore pants I didn't fit into in August!
Week 4:
1. Tracked and stayed at calorie goal 6/7 days. Yay!!!
2. Active 5/7 days with a long run today. Yay!!
3. Got enough sleep 4/7 days.
I sleep in on weekends but it's still hard for me to fall asleep at a decent time during the week.
2. Active 5/7 days with a long run today. Yay!!
3. Got enough sleep 4/7 days.
I sleep in on weekends but it's still hard for me to fall asleep at a decent time during the week.
Victory: ran my longest run since April and timed a pretty good mile!
Week 5 ends tomorrow night for me, so I'm not adding another update yet. After looking back on these updates, I can see that I'm achieving goals and feeling better. It really helps to go back and see how good sticking to my goals makes me feel. I'm two weeks away from opening night of our musical, and I've been so exhausted from trying to teach 7 classes and get the show ready. This week I didn't work out as much because I hit my step goal at work, but I knew I needed to stay on track nutritionally and that has kept me going. I don't want to go back to coming home and eating everything and sitting around. I know that does not make me feel good; it makes me feel like I have less and less energy while my body packs on the extra fat from energy I didn't use.
I know my body, and I know staying healthy and making it happy is hard. Keeping this little record of my weeks has definitely helped. I challenge you to try it!
Cheers,
Kasey
Monday, October 3, 2011
Getting Rid of Summer
Hello, all!
It seems that I have put myself on yet another diet. However, this time, I'm seeing this as a way to shed the incredibly crappy summer I've had and start over. I've got a new job on the horizon (hopefully!) and new PRs to run at races this coming winter. Time to get back at it! Want to know what I'm doing? I'm simply counting calories (auuuuuuggggggghhhh!) and working out 4-5 times a week. I know this works; the Biggest Loser contestants to do it on a much larger scale (pun intended) but I don't need to lose as much as them. Most diets these days make you eat crazy things when it's all about calorie intake and output. I've been making sure I stay around 1200 calories consumed per day (one day a week I treat myself to 1400!) and getting on the treadmill after school. I pack a gym back that morning and have it with me in the car on the way home. I know that if I go straight home I will not want to go back out that door! (And I just discovered that the newest and final season of "Friday Night Lights" is on Netflix!) I've been doing this for one week and already I've lost two pounds! I want to see how many I can shoot for by Christmas. 15-20 would be nice and would put my BMI far into the healthy range instead of straddling the overweight line. I already sleep better at night and have more energy to teach those kindergartners when I sub!
Here's a recipe that I want to share with y'all. Just a little somethin' that I cooked up out of my own brain! Enjoy and leave feedback! :)
Kasey's White Wine Stewed Tomato Spaghetti (Linguine)
Serves 1 (sometimes with leftovers!)
This is a favorite of mine to make during the week. It takes some time (boil the noodles, stew the tomatoes) but it's worth the wait!
1 cup tomatoes (I've used cherry, off the vine, and roma)
1 serving (2.5 oz) whole wheat linguine or spaghetti noodles
1/2 tbsp EVOO (shout out to Rachel Ray!)
lemon juice to taste
1/4 glass of white wine (or less, depending on your taste- less calories, too.)
1/4 cup of shredded mozzarella
fresh basil to taste
salt and pepper to taste
Set one large pot of water on high to boil.
Cut up tomatoes to desired size (I usually half the cherries and quarter the romas) and place in a medium pan with EVOO on medium high heat. (Sometimes I add mushrooms here, too. Low calorie!) Boil pasta according to the package. When tomatoes reach heat, add salt, pepper, lemon juice, and white wine. Stew for 10-15 minutes. (or less if you like the raw taste of tomatoes in your pasta dish). Remove from heat. Strain noodles. Chop up basil, sprinkle in tomato mixture. Serve on top of noodles. Add cheese and serve!
Calories: 350 (388 with mushrooms)
It seems that I have put myself on yet another diet. However, this time, I'm seeing this as a way to shed the incredibly crappy summer I've had and start over. I've got a new job on the horizon (hopefully!) and new PRs to run at races this coming winter. Time to get back at it! Want to know what I'm doing? I'm simply counting calories (auuuuuuggggggghhhh!) and working out 4-5 times a week. I know this works; the Biggest Loser contestants to do it on a much larger scale (pun intended) but I don't need to lose as much as them. Most diets these days make you eat crazy things when it's all about calorie intake and output. I've been making sure I stay around 1200 calories consumed per day (one day a week I treat myself to 1400!) and getting on the treadmill after school. I pack a gym back that morning and have it with me in the car on the way home. I know that if I go straight home I will not want to go back out that door! (And I just discovered that the newest and final season of "Friday Night Lights" is on Netflix!) I've been doing this for one week and already I've lost two pounds! I want to see how many I can shoot for by Christmas. 15-20 would be nice and would put my BMI far into the healthy range instead of straddling the overweight line. I already sleep better at night and have more energy to teach those kindergartners when I sub!
Here's a recipe that I want to share with y'all. Just a little somethin' that I cooked up out of my own brain! Enjoy and leave feedback! :)
Kasey's White Wine Stewed Tomato Spaghetti (Linguine)
Serves 1 (sometimes with leftovers!)
This is a favorite of mine to make during the week. It takes some time (boil the noodles, stew the tomatoes) but it's worth the wait!
1 cup tomatoes (I've used cherry, off the vine, and roma)
1 serving (2.5 oz) whole wheat linguine or spaghetti noodles
1/2 tbsp EVOO (shout out to Rachel Ray!)
lemon juice to taste
1/4 glass of white wine (or less, depending on your taste- less calories, too.)
1/4 cup of shredded mozzarella
fresh basil to taste
salt and pepper to taste
Set one large pot of water on high to boil.
Cut up tomatoes to desired size (I usually half the cherries and quarter the romas) and place in a medium pan with EVOO on medium high heat. (Sometimes I add mushrooms here, too. Low calorie!) Boil pasta according to the package. When tomatoes reach heat, add salt, pepper, lemon juice, and white wine. Stew for 10-15 minutes. (or less if you like the raw taste of tomatoes in your pasta dish). Remove from heat. Strain noodles. Chop up basil, sprinkle in tomato mixture. Serve on top of noodles. Add cheese and serve!
Calories: 350 (388 with mushrooms)
Thursday, October 14, 2010
A (Running) Reflection
If you hadn't already noticed from my ten other posts, I ran a 10 mile race on Saturday. Last year on 10/11/2009, I ran in my first 5k (about 38:00, I think, but not officially timed). I've come a long way in a year and I'm so proud of it. I never thought I'd become a runner, and now I'm running ten miles and training for more. It's proof that even with asthma, anything is possible.
I started running around August in Arizona last year. I had just graduated with my Masters in theatre history and was discovering that the job market sucks-- even for clerical and retail jobs. I felt like a failure, with no direction or goals in life. I knew that in 5 years or so I wanted to go back and get my PhD, but first I needed money (and preferably teaching experience of some sort). It just wasn't happening, and the summer heat was driving me nuts. After working out on the Wii Active, I finally decided to just run around the neighborhood to see how it felt. It was still 90 degrees at 8 o'clock at night and I was severely out of shape, even considering I was working out on the Wii 20-30 minutes a day. But you know what? I just threw on some old shoes, grabbed my iPod, and ran. I just did it. And I wanted to get better. Even with just a one mile run, I felt tired and my lungs burned. At night, as I lay in bed about to fall asleep, I could feel exhaustion and my lungs felt different. A few weeks into my running, I decided to try a 5k. Lucky for me, we had some family friends living in the area and they were happy to run the Race for the Cure in Phoenix with me. That was my first taste of the racing atmosphere and I fell in love. Although I couldn't run the entire 3.1 miles, I knew I wanted to eventually. Having the goal to be better at my running, and my health, really kept me going through tough times. And it still does. Working retail is not fun most times, and I know if I didn't run to release stress I would be in really bad shape physically and emotionally.
One thing that keeps me running is when I went to the doctor in February, the PA noticed right away after listening to my heart that I'm a runner. Instead of getting a report that I was doing okay for my age, I received a stellar report on my health. I never realized how awesome that feeling is! I don't want to just get by, I want to be awesome! I hope I continue to run all of my life, even if it's only a few miles every few days. There's nothing like a good run, especially on a stressful day! Thank the Lord!
I started running around August in Arizona last year. I had just graduated with my Masters in theatre history and was discovering that the job market sucks-- even for clerical and retail jobs. I felt like a failure, with no direction or goals in life. I knew that in 5 years or so I wanted to go back and get my PhD, but first I needed money (and preferably teaching experience of some sort). It just wasn't happening, and the summer heat was driving me nuts. After working out on the Wii Active, I finally decided to just run around the neighborhood to see how it felt. It was still 90 degrees at 8 o'clock at night and I was severely out of shape, even considering I was working out on the Wii 20-30 minutes a day. But you know what? I just threw on some old shoes, grabbed my iPod, and ran. I just did it. And I wanted to get better. Even with just a one mile run, I felt tired and my lungs burned. At night, as I lay in bed about to fall asleep, I could feel exhaustion and my lungs felt different. A few weeks into my running, I decided to try a 5k. Lucky for me, we had some family friends living in the area and they were happy to run the Race for the Cure in Phoenix with me. That was my first taste of the racing atmosphere and I fell in love. Although I couldn't run the entire 3.1 miles, I knew I wanted to eventually. Having the goal to be better at my running, and my health, really kept me going through tough times. And it still does. Working retail is not fun most times, and I know if I didn't run to release stress I would be in really bad shape physically and emotionally.
One thing that keeps me running is when I went to the doctor in February, the PA noticed right away after listening to my heart that I'm a runner. Instead of getting a report that I was doing okay for my age, I received a stellar report on my health. I never realized how awesome that feeling is! I don't want to just get by, I want to be awesome! I hope I continue to run all of my life, even if it's only a few miles every few days. There's nothing like a good run, especially on a stressful day! Thank the Lord!
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