Friday, March 29, 2013

Training update (week 7)

I'm into the 7th week of the Run Less Run Faster Half Marathon Program.  For the most part I have followed the Key Run's.  I switched a fast 5km run in, instead of a Track Repeat one week.  But that was neat because it gave me a chance to see that the program is working and I am getting faster.  I ran a PR in a snow storm (snow in my eye for a mile!).  My previous 5km time was 23:28 and I really wanted to run under 23 min this night.  For me taking time off a 5km is HARD! I find you have to gun it the whole way and the perceived level of exertion feels like you should have shaved minutes off only to find seconds.  5km is HARD!  So....

I did it!  22 min 50 sec!  Oh my gosh when I stopped my sides felt like they were going to split open, I had the worst stich! I think from heaving so hard in the end.  I even limp sprinted down my street at the end having that pulling in my inner thigh again.  I wasn't giving up. 

Yes that inner thigh pull.....later that night I got evidence as to why that's happening.  I invite you to look at exhibit A. 

A friend on instagram snapped this pic of the snow falling that night and just happen to catch me in the last half mile stretch home.  CRAZY eh :)  But look at that lean back :(
Exhibit A, clearly shows a heel strike and a lean back.  I am braking again.  I have felt myself doing this on my tempo runs and I guess this day too as I was popped.  I am getting tired pushing pace over a longer distance on the tempo run and I feel myself leaning back to "rest" but that leads to a pull in my inner thigh/groin area.  As well as opening the door to a number of other problems.  Like the ones that landed me with an IT Band issue last year.  So I have been trying really hard to refocus on my form.  

So for the most part I have been following the 3 key runs a week.  I have nailed all the speed work, which I am really proud of.  I have almost always made the tempo paces.  I've struggled on two of them but was pretty darn close.  The long runs have been great for the most part.  My only struggle with those is that I feel left out.  The program wants you to run at HMP (Half Marathon Pace) plus 20-30 sec depending on the week.  If I do that its not really a Long SLOW least not like I use to run them.   But more importantly it means that I can't run with our run "group".  I'm usually ok with being a solo runner.  But I love the friendship and fun of our group.  I also feel and I hope its just me being insecure but I feel like I'm being a snob :(  The truth is I feel like I am missing out.  I hate not being part of things, I'm such a teenager sometimes.  Luckily our weekday run club runs have started and that means I can run with the group and cheer on the new members and get to be part of the social aspect.  And I got a lovely fill your soul tank back up 10km run in with my friend Tracey yesterday.  Running has to stay fun, and good for my soul.  I also made a new running friend :) Her name is Rachael and she's awesome.  She also kicked my butt in the May Race weekend Marathon last year (and she went to the bathroom FOUR times!)  Its been really neat to run with someone that pushes me.  I actually felt close to the puke point on one run, and frankly I loved that!  It's amazing how many running friends our little circle is making and literally people of all abilities.  I really love that. 

I've kept up with my strength training 2-3 times a week.  I am almost exclusively training on my TRX, Bosu, and with Kettle Bells.  I find that lifting the "heavies" in the gym just doesn't go with my running goals.  Last year I felt like I kept trying to be a "heavy lifter" and it just didn't mesh well with the running.  I need my legs to work, and not being able to get off the toilet or bend down doesn't work.  I've learned that I am very quad dominant and that I need to make my hamstrings stronger.  You know that saying "the things you don't like doing are the things you need to do!"?  Well its true, I hate a number of Hamstring Strengthening Exercises and those are exactly what I need to do.  So I have work to do.  I always do a variety of Squats and Lunges.  But I need to add more deadlifts, TRX Bridges/Hamstring Curls, Bosu Bridge Pulses, Stability Ball Hamstring Curls etc into my routine.  

The one area I have not really followed in the program is the 2 cardio cross training sessions.  I should be on the bike two days a week. I seem to get one in.  I have been taking two days off a week to rest more often of late.  Where as last year I was strict with one day off, or better yet aiming for 11-13 days of work in a row.  (insert stupid)  But I am ok with that.  I am very active and I don't think my cardio is hurting from not being on the bike.  My strength training sessions are circuit in nature and involve elements of HIIT.  

The program has a number of LONG runs in it.  To make that more fun I have scheduled a half marathon race in Smith Falls on the weekend of the 23km run, and the following weekend I am doing the 18km race in the Tick when my plan has me running 19. I'm a little off the distances but I think that's ok.  These will be training plan is to run the HMP plus 20-30 sec.  Not gun it like its a race going all out.  

So for now, I'm going with the plan the best I can.  I'm ok if I modify it a bit like running some of the long runs slower etc.  This is the first time I have followed a "plan" and this a book for heaven's sake.  I find it hard to believe that's going to be an exact fit.  It's not an individualized plan.  So I'm adding a little Kataroo to it.  After all, that Kataroo style has served me well :) wink wink.  

7 mile tempo run and Easter Baking here I come!  

Wednesday, March 13, 2013

Settling into myself

Its been about 2 months since I started trying to practice attuned eating and letting go of some for lack of a better word "hang ups".  I'm settling in, the peaks of anxiety and panic are far less and I am feeling good.  My body also seems to be settling in and my weight for the most part has stayed very steady, as though it has found it's happy place.  I have to admit that I have been getting on the scale everyday during this change because I was afraid I was going to pack on the pounds.  You can't blame me, when I was in my 20's and recovered from bulimia I gained weight very very quickly.  A size 4 to a 22 in a matter of years.  But that was a very different story and stage of my life.  I feel like this is the tail end of my journey, the last phase in a healing process.

I've been taking pictures of myself in the morning while heading to the gym or coming home from a workout.  I find when I look in the mirror I don't always "see" what's really there.  But when I take a picture of myself I see a FIT and HEALTHY woman.  It sounds vain and silly, but its helped my keep my head on straight.

For the most part my clothes all fit, ok ok some of my skinny jeans are a little snugger but I still wear them.  I just do the deep lunges and squats to stretch into them.  Lord help me if I have to wash them.  I want to go shopping for a pair of spring coloured jeans, that will be a test of my new body acceptance.  I hope one that goes well.

Over all my days are "easier" less stressful worrying about what to eat.  I used to spend my weeks on a "restrictive" phase to counteract the weekend indulgences.  It was how I maintained my weight loss for a year.  Its funny but over all I think much less about food now, it has much less power over me.   Even my obsession with choc chips has lessened! Now that says a lot.  It's the little things that are different and yet have a big impact on being happier.  At dinner if we are having rice I have a small portion, where as before I wouldn't have touched a "WHITE CARB" unless carb loading for a huge run.  I often have a wee dessert after lunch, a touch of something sweet, and it satisfies me.  A big change is my weekend's are not spent thinking about "what I can eat" "what kind of food party" I can have because I am allowed too.  I simply try to eat when hungry and stop when full.  I'm really enjoying what I eat and spending a lot less brain power on it. In all honesty though in the last two months I have had many a weekend event that has involved a lot of WINE :) and that does tend to numb the full meter.  But I am doing my best.

Three big things have happened that have really signalled a change for me.  One night after a few glasses of wine and a dinner out.  I was in a "EAT ALL THINGS MOOD.."  We stopped at shoppers and I bought jubes and choc.  I ate a few small handful of the jubes in the car.  But when we got home realized I was full, and satisfied.  I didn't want the rest.  If I wanted them the next day I could eat them because they were 'allowed" no need to to gorge on them.  WOW WOW WOW!! Huge moment for me.

The other was at Sugar Bush last weekend, where I enjoyed a lovely sticky sugary pancake breakfast.  The two previous years I brought a green smoothie with me and picked spinach and chia seed out of my teeth.  (Not knocking the smoothie still make one for breaky most mornings, and love my chia!) More importantly, I was engaged with the company of my friends and family.  Instead of thinking of how many calories I had left to eat that day, or trying not to wish I was eating pancakes too.  My mind wasn't on food but on enjoying myself.

Lastly, my desire to "do the deed" has returned.  One would think that losing 100 pounds would have you wanting to get all "sexy" in bed.  NOPE!  Perhaps, it's because my boobs have regained some fullness and are less national geographic, maybe it's because I have more mental room for intimacy.  Whatever it is, it sure is nice to be feeling happy in that department..wink.

I know I tend to jump into things FULL FORCE.  I'm trying to find balance here between healthy nutritious eating and fuelling, and also eating for pleasure.  I know that this is not the right fit for everyone.  That is something else I am learning.  Just doing my best to be healthy and happy.

So far so good....wish me luck jean shopping :) wink