Sunday, August 14, 2016

Let's Talk About Last Week (08/08/16 - 08/14/16)

or How I Learned To Stick With A Training and Nutrition Plan

It's Sunday, and I'm resting comfortably while reviewing my workouts, runs, and food choices over the last week. Overall, I'm happy with my actions and my results. So let's get to the details.

Running
I was scheduled to run four times and I got them all done. I completed two 4-milers, one 3-mile hill run, and an 8-mile long run. I have been running intervals and they really seem to be working for me. I run .40 miles, then walk for .10. Then another .40 running, another .10 walking. I also increase the speed throughout the run so I finish with negative splits. I know this sort of pacing isn't for everyone, but I'm finding that I feel strong when I run and I recover quickly when I walk. And my overall per mile pace continues to speed up run after run, so I'm going to stick with this.
My 8.0 mile summary from Saturday

Strength Training
I have finally started strength training and I successfully completed all four scheduled workouts. I'm starting easy, working chest and triceps twice a week and back, biceps, and shoulders twice a week. My weights were fairly light this first week, but I plan to add on slowly every week going forward. (Don't worry, folks. Proper form and technique are more important to me than heavy weights. I don't need any injury to sidetrack my marathon training.)

Yoga
This is new for me, but I am adding yoga into my training routine so I can strengthen my core and help stretch out my back. I have two yoga classes on my schedule each week, but work interfered and I was only able to make one. Instead, after missing the second yoga class, I opted to take a leisurely three-mile walk, instead. Not the same thing, I know, but I felt good about still getting some physical activity and not just blowing it off.

FitBit Steps
This is the hard one for me, but I have to make good decisions that will help me with my overall training plan. I am choosing to let my 10kEveryDay streak end today. I am purposely NOT going to get in 10,000 steps today. I could do it, sure, but I am supposed to have one complete day of rest each week. And as my Saturday long runs get longer and longer, the rest day will become more and more important.

So, I choose to let the streak end. I will likely get 4000-5000 steps in, and that's plenty. It's been a good week and I'll take an overall 100k and consider it a win.
It's been a good week for FitBit steps.

Nutrition and Fuel
I am most excited about this recap of the week. Hitting my fitness goals are important, sure, but it's the calorie intake that most impacts my overall health and weight loss. As they say, healthy bodies are made in the kitchen.

Having all the extra activity really increased my number of available calories, but I didn't use that as an excuse to go crazy. I ate very well, making conscious and healthy choices nearly every time. I've rediscovered how much I love eating fresh fruit (watermelon, grapes, pineapple, strawberries). I've worked up a few go-to quick meals that I can make easily. And I've been able to walk away from the less-healthy choices.  I stayed within my calorie counts all week long, even when I indulged a bit and when I went to a potluck party with snacks and treats in every direction.


Overall, it's been a very good week. I'm proud of myself for sticking with my plans and I'm very happy with the results. The extra pounds continue to come off and my energy levels are through the roof. It feels good to be me right now, and I'll take that as a win.