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Jeshi

The Panda Chronicles

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12/7/15 Monday

 

The left heel felt like it was going to slip this morning when I started, but after I got into the run, I didn't notice any slipping.

 

I feel like my runs are getting more fluid (my body is moving in the correct motion and planes) with each week's run. Today, I did little loops with my hands. On my right foot down, I slightly turned my right shoulder, hip, and hand forward. I brought my hip and shoulder straight back, but my hand did a little drop and then pulled back toward my side. I repeated this on my left side. This felt like a natural stride with my whole body moving as one. (I don't think I could keep both hips pointing forward during the entire run and just swinging my legs forward and back .

 

I can't really tell if I'm getting thinner or not (so many fluctuations throughout the day, week, month that it's hard for me to tell by eye and the scales are wonky (digital and non). I'm just going to keep up my regimen of running 3 x week, 3 x week heavy bag boxing/body weight exercises, adjusting my calorie intake per activity for each day, and get enough water and sleep. That's all I can do.

 

It's a bit strange for me to vary my intake based on my activity. Previously, I wasn't aware of my body's calorie burn patterns and I'd end up eating way too little on weekdays and too much on weekends. I hope adjusting my intake will level out my cognitive function. Due to my schedule, I run in the mornings and strength train in the evenings. I'm going to try to strength train on the same as my runs so that I'll have a full day to recover before I run again. If I run and strength train on alternate days, I'll be sore when I run. Does that make sense?

 

I think my fitbit has pushed me to run at a higher cadence with a bit more lean, speeding up my pace, and working my heart and lungs more (even if my sessions are shorter). 

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Sorry Jeshi I missed a post. Yes I was thorlos and cold nose. My dad gave me his silk hat/running mask. It works great and I agree with Ruthie I just try to keep my head up, my breath steady, and move. Some day I will get as advanced as you! Just keep moving.

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Jeshi,

Basing weight loss or fitness on the scale is really hard. Especially when you mix in strength training as muscle has weight.

 

What many of us do is measure ourselves weekly. I measure my shoulders, neck, chest, waist, biceps, hips and thighs. Go by what the tape measure says more so than the scale.

 

If you go this route, consider buying a MyoTape.  They are less than 10 dollars and are way easier to use than a standard measuring tape for this purpose.

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@Anne and Ruthie, awww shucks! I'm not advanced! Paying attention to small details helps me make adjustments to improve. I think it's the only thing that's keeping me semi-sane because I'm unable to tell if I'm improving via scale & mirror.

 

Fitbit came into my life at a great time because it's made me aware of how I burn calories and the amount. One of my biggest problems is learning straight facts, but the processing part of my brain has trouble internalizing and utilizing the knowledge. For example, my run only burned probably 206 calories, but the amount I'll burn over the day is more than if I didn't run. I've read that multiple times before. But I've never translated into "I need to also increase food intake to fuel my body and repair muscles." This keeps me eating enough so that my body doesn't shut down my metabolism because there's not enough calories. Also, when I'm more aware of my calorie needs, I'm better able to plan my meals. This not only ensures that I don't overeat, but also that I'm eating at the right times (and not going too long between meals and becoming ravenous/low blood sugar).

 

It really helps me to have a rough timing for meals because I'm not very good at listening to my body's hunger signals. First, like many others, I have trouble distinguishing food from thirst. While I normally intake a lot of water, I've been eating a few salty meals this holiday season, which for some reason has caused me to drink water less = more thirsty --> mistaking for hunger --> not able to eat correctly with hunger cues.

 

I was logging my boxing workouts at 270 calories because I thought "I wasn't doing much because it's a bag workout" and my friend kept saying I didn't work as hard as he did because he was "Sweating like crazy," it really wanted to make me give up. I checked my calorie burn before and after kickboxing and saw that I burned 750 calories! So, it was effective and I am doing something good for myself.

 

Back to answering your question, Anne, am I having fun and doing things to help myself? Yes, this is definitely good for me. I was so disheartened because I've been doing this workout for over a year (starting with 6 days a week, tapering down to 3 days a week, and finally giving up) because my size and weight were increasing. Now that I understand my intake needs and have that under control, I think I'm finally on the path to success.

 

I started c25k because I was out of breath when bending over to tie my shoes. I was sooo sleepy after lunch and felt like napping through the second half of my workday. I hate purchasing clothes, but they were all tight and I got pushed from being pre-diabetic to slightly diabetic. It was all just too much. Reducing fat, building muscle is my goal and I understand that my weight may stay the same or increase due to muscle weighing more than fat, but I keep hearing that "just loosing 10% body weight can improve your diabetes" blah blah blah.

 

 

@Azatol: thanks for the recommendation regarding the Myotape.

 

Do you use/have any recommendation for protein powders? I want to add one to my morning fruit/veggie smoothie to keep the hunger at bay.

 

 

12/9/15 Wednesday

 

I got my Swiftwick socks yesterday and couldn't wait to test RUN with them today  :P On the walking warm up, they feel like normal socks. When I first started to run, they felt like thick nylon tights. My feet slid inside my shoes a bit and I had to really stabilize my ankle and make sure my feet were moving in a front-back motion without any lateral movement or twisting. After I got used to it, they were fine. I didn't have any pain/rubbing on my left instep!! Woo hoo!

 

I pushed myself to keep moving in my run today. Looking at the graph, my heart rate roller-coastered and was lower than my last few runs because I was SORE from kickboxing on Monday. Worth it! No Regrets. I am going to change my boxing nights to Tuesday and Thursday for two reasons. 1) I enjoy boxing more than kick boxing -- hard to balance lift heavy lower body for kicking, but much easier to use large muscles for powerful punches. Running has really added muscle to my lower body. 2) I think it'd be better to do some type of workout each day rather than stacking cardio and strength training on the same day. I'd still have 36 hours between run and boxing so it's not like I'm not getting a rest day in between. It's just going to be rough running 12 hours after strength training. Oh well.

 

 

Thanks for all your encouragement! Happy running!

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Yes Jeshi

I use Optimum Nutrition Gold Standard 100% Whey protein after I lift and in place of a mid morning snack. I also use Swiftwick Pursuit socks in the winter. Merino wool(Which they are made with) is the warmest running gear!!!

 

Also, don't fall into the I'm not losing weight because I'm gaining muscle thing. When building muscle you will not go up in weight from it until you've lost all the bodyfat. The weight gained from muscle (Even though it weighs more than fat) is a lot less than what's lost.

 

Also, don't fall into the get rid of diabetes by cutting fat and eating whole grains.,I did it for 7 years and it kept me diabetic. When i cut grain and processed sugar from my diet (I went mostly Paleo), my diabetes was gone in 4 months. The nutritionists are WRONG!!

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Yes Jeshi

I use Optimum Nutrition Gold Standard 100% Whey protein after I lift and in place of a mid morning snack. I also use Swiftwick Pursuit socks in the winter. Merino wool(Which they are made with) is the warmest running gear!!!

 

Also, don't fall into the I'm not losing weight because I'm gaining muscle thing. When building muscle you will not go up in weight from it until you've lost all the bodyfat. The weight gained from muscle (Even though it weighs more than fat) is a lot less than what's lost.

 

Also, don't fall into the get rid of diabetes by cutting fat and eating whole grains.,I did it for 7 years and it kept me diabetic. When i cut grain and processed sugar from my diet (I went mostly Paleo), my diabetes was gone in 4 months. The nutritionists are WRONG!!

 

I just bought Nutribiotic's rice protein. I'm going to skip whey right now because milk allergies run in my family and I get really itchy when I consume too much dairy.

 

Right now, I'm doing the cardio thing with some strength training mixed in. I'm going to attribute any weight fluctuations in water weight. I've been keeping my calorie deficit between 0-1000 calories each day--with most days closer to 1000; I'm not eating more than I'm burning, but eating enough to fuel my body.

 

I haven't cut good fats: omega 3's (fish, olive oil, chia seeds), but I've pretty much cut out all trans fats (fast food), hydrogenated oils (many packaged, processed foods), and a good amount of saturated animal fats (still eat it in moderation). While I do eat some grains (whole wheat and rice), I've reduced the portion down (usually about half a serving per meal). I start my weekday morning with 2 cups fruit and 4 cups of leafy vegetables. If I have an opportunity to consume cooked vegetables at any point in the day, I'm all over it.

 

I think I just need to trust that I'm doing everything I can to get healthy and it's going to take time.

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12/11/15 Friday

 

This morning's run was rough because I went boxing last night. I was feeling weak last night, so I turned the session into a cardio workout and just focused on breathing.

 

Today, I started my fitbit counter when I started running (instead of at the beginning of the warm up.)  I only ran 1.28 miles but I did it at 4.1 mph. Since I have a limited amount of run time in the morning, it's been nice to challenge myself to speed up. Also, since I've changed my workout program, it feels completely different doing a short, speedy run with sore muscles compared to a longer, slower run with rested muscles. I guess this change up is nice--keeping my body guessing.

 

Thanks for reading, guys!

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Jeshi I think you are probably doing all that is humanly possible for staying healthy and losing weight and you should give yourself credit for that. Not sure if I would cut the fruit, though, other than sugar they contain a lot of fibers and nutrients....

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Thanks, I've read a lot of conflicting articles about fruit. One side states that all the sugar in fruit isn't good for you. The other side states that the sugar in fruit eaten in its natural form doesn't affect your body the same as extracted, refined white sugar. I've seen several health practitioners recommend 12 servings of fruit a day for diabetics!! I don't eat that much (2-5 servings on weekdays). I suppose I should spread it out throughout the day, but putting it in my smoothies has been the easiest method of getting in good nutrients.

 

I am soooo thankful for my fitbit! I always fall into the trap of "that wasn't a very good workout" when it was, and "wow, I burned so much" when I didn't. Case in point: I did a shortened boxing session yesterday and based on the time, thought I'd burn 500 calories, but only saw 300 when I was finished. It made sense (there wasn't as much of a cardio component yesterday, and the trainer kept asking us to switch stances which equates to less calories because it's so awkward). Had I not had an objective measurement for that day, I wouldn't have been able to adjust my intake appropriately. I know it seems like I'm too focused on numbers, but I think the values bring it into perspective for me.

 

12/14/15 Monday

 

Since I went boxing yesterday, this morning felt rough. I checked my pace as I run and it was slower than Friday. I started at 3.9 mph and went down to 3.8 mph at the end of the 1.34 mile run. Again, I thought I was slacking off because I wasn't going as fast, but the graph showed my heart rate was in the upper cardio range. Yay! I also weighed myself and saw the average of the 4-pound range was lower than the average of the 4-pound range on my scale was last week. So, that's good news, too.

 

The only concern I have now is why do my 20-minute runs feel so rough (other than boxing the day/night before)? 

 

I'm trying my rice protein powder for the first time. I've gotta say that it smells/tastes like grains  :wacko:  You know, when you mix oatmeal into your smoothie...I hope it keeps me from getting hungry. Thanks for reading guys; hope you have a good run!

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I think the secret with not getting hungry with fibrous foods is drinking a lot of water so that the fibers swell in your belly, preventing the sensation of hunger.

Good for you on keeping the strength training up. I have yet to incorporate that in my schedule.

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I'm sorry I haven't been logging on, posting much, or investing into your threads recently. I've been 'down' lately and busier, but I still about you! I've been keeping up with running about 1.25 miles 3 times a week, and strength training when I can. Thank you for continuing to read my thread and encouraging me. I'm sorry I wasn't there on your journey with you.

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12/20/15 Sunday I ran my first 5K!!!

 

It wasn't an official course. I just ran in the neighborhood, but prior to this day, I hadn't run more than two and a quarter miles.

 

I ran a total of 3.86 miles in 59 minutes! I finished my first 5K (3.1 miles) in 47:37. Add on my warm up and cooldown for a total of 4.34 miles in 68 minutes. I also climbed 6 flights of stairs afterwards because I wanted to see all those green completed bars on my fitbit  :P It felt great!

 

As I was finishing my first 'course' (to a certain set of speed bumps and back), I thought to myself, "I could do that again and end up around 2.5 miles, then run a bit and back to get to 3.1 miles. I'm gonna try it!" I was a little embarrassing running on the same section of road 6 times, but if that's what I needed to do, that's what I was going to do. It's pretty difficult going on side streets or even continue along the same road very far because the roads are hilly and steeply banked. I ended up passing one walker 3 times. The first two times went pretty well. I thought I was running slower the second time, but the gps said I was going consistently. At the start of the third run, I decided I didn't want to keep looking at my phone to run 0.3 miles in one direction and then turn around to end at 3.1 miles, but instead would just try to complete the course a third time and if I got tired after finishing 5k, I'd walk it back.

 

Well, I made the 5k and wanted to run all the way back. I even got some kind of feeling that I wanted to run as long and far as I could and see how long that'd be. :blink:  But I stopped at the end of the third course for a 3.86 mile run! It was rough going from the 5K to the end of the run, but well worth it.  :D

 

 

Even though I was wearing my running socks, my left instep became painful. I tried stepping down lighter; didn't help. I finally remember to bring my left leg/foot toward the center line, and then it felt like I was pushing backward and pulling forward (like those gazelle machines at the gym) and felt A LOT better. I think I had been running with my left foot to the outside of my body.  :wacko: When I got home, I saw a blister on my arch where the insole of my shoe meets the side wall. I really need to watch my foot form.

 

I was reading online, something about one hip being strong and pushing the opposite foot out from the center line (runners who ran too narrow and had ankle issues solved them by strengthening either their hips or abductors or both?) Anyways, I think I just need to be more conscious about my leg/foot placement and don't have an issue with supination/protonation as my shoes are wearing evenly.

 

 

Thank you all for your support and encouragement!  :wub:

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