2006 C1D28: Running Routes

I’ve been running a bit lately for cardio, mostly indoors on the treadmill, but also–don’t faint now!–outside.

I know, I know, I’ve been a hardcore treadmill gal for nearly two years now. Running outside in Florida is really one of the most unpleasant experiences known to mankind between the humidity, heat, and mosquitoes, but what I’ve discovered this week is that 7 AM in early March is ideal for leisurely running in Orlando, particularly when you live in a safe, suburban neighborhood like mine.

I ran Eagle Circle yesterday at an easy 6 mph pace. The first 5-10 minutes were as unpleasant as I remembered from my last attempt at the circle, but after that, I think I actually got into a nice running groove. Mind you, I never reached the mythical runner’s high, but at least I wasn’t physically laboring with each step. I finished up in a bit over 34 minutes, which got me curious about the actual distance traveled.

A quick Google search brought up my new favorite fitness-related site: Map My Run (http://mapmyrun.com)

(Eagle Circle run = 3.51 miles)

For the uninitiated, Map My Run uses Google Maps technology to let you place route markers along the route you run right on the map and automatically calculates the distance for you, which is quite handy when trying to train for particular distances and calculate your average pace. Incidentally, if you enter your basic information, MMR will indeed do those calculations for you. If you create an account, you can even save your favorite routes and share them with others.

I’m sure my fascination with the site will be short-lived. As soon as the weather gets hot again, I’ll be back to my treadmill hamster ways, but for now, I’m tickled fuschia about the fact that the run from my house to Mommy and Daddy Wang’s place in the next subdivision is exactly 5k round trip.

My folks are going to start seeing a lot of me in the mornings. :jester:

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3/7 Report
(*Diet and workout details omitted by agreement with trainer)
==========
Nutrition:

Meals – On plan
Water – 18 cups
Supplements – On plan

Regular (Non-Plan) Daily Supplements – multivitamin with iron, calcium 600 + D

27 days down, 57 more to go!

===========
Workout:
Weights – Done; Cardio – Done

===========
The Awful Truth:
1. Nothing!

===========
Brownie Points:
1. Ran Eagle Circle.
2. Didn’t walk or stop during the run.
3. Mapped a few other routes in my neighborhood.

===========
Short-term Goals:
1. Work on paper doll sketches.
2. Set up archived version of The Training Journal forum at PDB from Hershey Girl’s backup.
3. Upgrade WordPress to 2.0.
4. Transplant two tomato vines and plant Swiss Chard.
5. Finish taxes.
6. File receipts and statements.
7. Organize office.
8. Deposit checks at bank.

2006 C1D27: Schedule Tweaking

Shifting my workout schedule up by two days has been working out very well, even though it felt strange to do ONLY cardio on Monday. I don’t think I’ve done that in nearly two years of BFL, LL, BFFM, SGX, P90X, and all of the other self-created programs I’ve tried.

I will be lifting at night tonight and tomorrow night for the first time at this new gym. I am concerned that it will be so busy and crowded that I won’t be able to get finished in my usual 50-60 minutes, but who knows? Maybe most of the guys are just standing about waiting for their buddies to finish their sets so they can switch out, not using up every piece of available equipment. Most of my work is with free weights anyhow, which makes it easier. Technically speaking, tonight’s workout can even be done at home with my bench and Powerblocks, so I might go that route on Tuesday nights, especially since my Pblocks can adjust in 2.5 lb increments while the gym’s dbells are stuck in 5 lb jumps.

I didn’t cut out my Issey Miyake dress last night, but I will do it tonight if I have time. I’m making it in red with black contrast (woo!), and will go with the pattern size 10 or 12 so I have a goal, LOL. Speaking of pattern sizes, check out the Vogue Patterns standard measurement chart for Misses’ clothing. I bet your pattern size is quite a bit larger than your retail, off-the-rack clothing size number, right?

That’s the real test of whether you are getting a wee bit squishy–compare your measurements with the standardized clothing pattern manufacturer’s charts. Checking your size at a clothing store means absolutely nothing these days due to the generous amount of extra inches vanity sizing has added to just about every line of retail clothing.

😆

For the curious, this is the pattern I’ll be using (dress on the right):

Issey Miyake dress

========================================================
3/6 Report
(*Diet and workout details omitted by agreement with trainer)
==========
Nutrition:

Meals – On plan
Water – 16 cups
Supplements – On plan

Regular (Non-Plan) Daily Supplements – multivitamin with iron, calcium 600 + D

26 days down, 58 more to go!

===========
Workout:
Weights – Rest; Cardio – Done

===========
The Awful Truth:
1. Nothing!

===========
Brownie Points:
1. Ran Eagle Circle loop in 34:45 (3.51 miles)
2. Mapped out 5k route from home to my parents’ house at http://www.mapmyrun.com
3. This morning’s weigh-in: 135.4 lbs, 18.8% bf on the Omron (Yes! TOM bloat is dissipating!)

===========
Short-term Goals:
1. Work on paper doll sketches.
2. Set up archived version of The Training Journal forum at PDB from Hershey Girl’s backup.
3. Upgrade WordPress to 2.0.
4. Transplant two tomato vines and plant Swiss Chard.
5. Finish taxes.
6. File receipts and statements.
7. Organize office.

2006 C1D26: The Unnatural State of Fitness

Obesity Trends

(Source: http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/index.htm)

Sixty-six to seventy percent of American adults are overweight.

The media, personal training certification materials, and fitness bloggers love to repeat this figure, usually following up with something like,

  • “Americans are moving less and eating more.”
  • “Experts blame sedentary lifestyles for the increase in overweight and obesity.”
  • “Oversized portions at restaurants are contributing to the problem.”
  • “Today’s population is much less active than previous generations.”

The implication is that the 66-70% (you know, the *majority*) is somehow wrong or abnormal compared to the historical norm.

The key word here is “historical.”

If you look at modern lifestyle, eating and exercise patterns, then being overweight is the natural standard for the average American.

Having a lean, muscular body is unusual in today’s world. In order to achieve this state, a person needs to take time out of their normal day to do cardio and lift, push, and pull heavy weights that they would never need to deal with at home or work. The most readily available and convenient foods–prepackaged and restaurant meals–are off-limits too.

How sad is it that we must now call a state of fitness unnatural?

========================================================
3/3-3/5 Report
(*Diet and workout details omitted by agreement with trainer)
==========
Nutrition:

Meals – On plan
Water – 16, 17, 16 cups
Supplements – On plan

Regular (Non-Plan) Daily Supplements – multivitamin with iron, calcium 600 + D

25 days down, 59 more to go!

===========
Workout:

3/3
Weights – Chest – Done
Cardio – Postponed until Sunday

3/4
Weights – Back/Abs – Done
Cardio – Kenpo X – Done

3/5
Weights – Legs – Done
Cardio – Elliptical – Done

===========
The Awful Truth:
1. Nothing!

===========
Brownie Points:
1. Got to gym on Saturday and Sunday for new workout schedule.
2. Prepped around 12 lbs of assorted chicken and beef with some new marinades, including Korean barbeque (bulgogi).
3. Cleaned kitchen.
4. Bought more chicken breast.
5. Cleared out mail inbox at home.

===========
Short-term Goals:
1. Work on paper doll sketches.
2. Set up archived version of The Training Journal forum at PDB from Hershey Girl’s backup.
3. Upgrade WordPress to 2.0.
4. Transplant two tomato vines and plant Swiss Chard.
5. Finish taxes.
6. File receipts and statements.
7. Organize office.

2006 C1D23: Mini-Wheat Munchies

I hate this time of the month.

For three weeks out of any given month I can eat the same healthy meals day after day and feel just peachy. I don’t have cravings, I laugh in the face of frosted grocery store cupcakes at work, and I order my dry chicken salad with balsamic vinegar at restaurants with a cheery smile. But during the one week of PMS, all I want to do is tear through Chris’s shelf of boxed cereal like Godzilla on a rampage through Tokyo.

:medusa:

Man, that box of spoon-sized Frosted Mini-Wheats looked great last night.

I had to lock myself into the computer room at the opposite end of the house and re-do my entire monthly budget to get myself away from the Overflowing Pantry of Carb Temptation.

I managed to make it to bed without giving in, but it was tough.

I just need to get through three more days of this, then I will be fine again.

========================================================
3/2 Report
(*Diet and workout details omitted by agreement with trainer)
==========
Nutrition:

Meals – On plan
Water – 18 cups
Supplements – On plan

Regular (Non-Plan) Daily Supplements – multivitamin with iron, calcium 600 + D

22 days down, 62 more to go!

===========
Workout:

Weights – Shoulders/Abs – Done
Cardio – Treadmill LISS walk – Done

===========
The Awful Truth:
1. Nothing!

===========
Brownie Points:
1. Worked out monthly budget with Chris.
2. Determined fair share to contribute for shared living expenses.
3. Made some Sorb-whey with chocolate protein powder, cocoa, and Splenda.
4. Stayed away from Frosted Mini-Wheats.

===========
Short-term Goals:
1. Work on paper doll sketches.
2. Set up archived version of The Training Journal forum at PDB from Hershey Girl’s backup.
3. Upgrade WordPress to 2.0.
4. Transplant two tomato vines and plant Swiss Chard.
5. Buy more chicken breast.
6. Clear out mail inbox at home.
7. Finish taxes.
8. File receipts and statements.
9. Organize office.

2006 C1D22: Squeezing Time

There are times when I feel that being a grown up basically means that outside of work, commuting, sleep, household maintenance, meals (and meal prep), and financial management, I only have time for two in-depth hobbies or interests at a time in my daily life.

Clearly one of those slots will always be taken up by my workouts, and the time commitment for that ranges from 40-90 minutes a day currently. My other open slot is currently dedicated to fussing with the Pink Dumbbells and Caustic Musings sites, which leaves maybe an hour a day before bed or my morning workout for the remaining hobbies and various social commitments to rotate in and out when I don’t have to work late.

No wonder I never seem to have enough time to do all the things I *want* to do: garden, draw, play through my huge backlog of computer and video games, sew, learn to knit, practice writing Chinese, and write fiction.

If I actually had children, I’d probably only have ONE open slot instead of two.

7:00 am   Wake up
7:30 am 8:50 am Work Out 1
8:50 9:15 Shower, Meal
9:15 10:00 Commute to Work
10:00 12:00 Work, snack
12:00 1:00 Lunch break; email/blog/forums
1:00 7:00 Work, snack, dinner
7:00 7:45 Commute Home
7:45 8:30 Work Out 2
8:40 9:00 Shower 2
9:00 9:10 Snack
9:10 11:00 "Free" Time (usually spent catching up on DVR’ed
shows on TV)
11:00 7:00 Sleep

There does seem to be a way to free up more time, though. I just need to stay away from the living room couch and the siren call of our Brighthouse Networks DVR with its many recorded episodes of CSI, Project Runway, and Good Eats.

🙄

I did seem to get a lot more done when I didn’t have cable… Maybe it is time that the TV transformed back into a home workout/gaming machine vs. the hypnotic waste of time it has become.

And, come to think of it, fitting in work out 2 during lunch would free up an hour at night as well….

========================================================
3/1 Report
(*Diet and workout details omitted by agreement with trainer)
==========
Nutrition:

Meals – On plan
Water – 17 cups
Supplements – On plan

Regular (Non-Plan) Daily Supplements – multivitamin with iron, calcium 600 + D

21 days down, 63 more to go!

===========
Workout:

Weights – Make up session from Tuesday – Done
Cardio – Bike sprints + Treadmill LISS walk and run – Done

===========
The Awful Truth:
1. Nothing!

===========
Brownie Points:
1. Upgraded Community Builder component at PDB.
2. Located new Events module for PDB.
3. Fixed remaining issues with Joomla migration at Pinkdumbbells.com.
4. Upgraded to Joomlaboard 1.1.2 stable at PDB.
5. Got cardio done during lunch so I can have the night off from sweating.

===========
Short-term Goals:
1. Work on paper doll sketches.
2. Set up archived version of The Training Journal forum at PDB from Hershey Girl’s backup.
3. Upgrade WordPress to 2.0.
4. Transplant two tomato vines and plant Swiss Chard.
5. Buy more chicken breast.
6. Clear out mail inbox at home.
7. Finish taxes.
8. File receipts and statements.
9. Organize office.

Chocolate Oatmeal Raisin Crispy Treat Bars

I made another crispy treat bar recipe this weekend in an attempt to get my boyfriend to snack on something healthy yet tasty. I’m sad that I can’t have any, but oh well…they look fabulous and HUGE, and my taste-test guinea pigs at home and work say they are good.

Enjoy!

(If you are lactose intolerant, you can try replacing the dry milk with two more scoops of protein powder.)

===============

Chocolate Oatmeal Raisin Crispy Treat Bars

Yields 10 bars

Nutritional information per bar: 256 cals, 6.77 g fat, 1.72 g sat fat, 28.2
g carb, 1.51 g fiber, 22.4 g pro

(Macros: 41% carb, 35% protein, 24% fat – Between Zone and BFL)

Base Layer
. 8 scoops chocolate protein powder (~20-22 g protein per scoop)
. ½ cup oatmeal, dry
. ½ cup dry nonfat milk powder
. 1.5 TBSP cocoa powder
. 5 TBSP natural peanut butter
. 2 tsp vanilla extract
. 6 packets Splenda (or 1/4 c. granular Splenda)
. 1/3 – 1/2 cup water (less or more based on your protein powder)
. 4 oz. raisins (~ 2/3 cup firmly-packed)

Crispy Treat Layer
. 2 cups Rice Krispies Cereal
. 10 large marshmallows
. 1 TBSP butter/margarine

Directions:

Line large (9 x 13 or at least a 9 x 9) baking dish of loaf pan with wax
paper (let the paper be over size on two opposite ends so that you can use
them to pull out the bars after setting).

BASE layer: Combine protein powder, oatmeal, cocoa powder, Splenda, and dry
milk for BASE layer in a medium bowl and mix well. Add peanut butter and mix
(I use a potato masher or two butter knives to “cut in” the PB) – the
mixture will be crumbly and dry. Add raisins and mix. Add water & vanilla
extract. Using a wooden spoon or rubber spatula (you may want to spray with
non-stick cooking spray), mix everything until dough forms. The dough will
be sticky. Spread dough into pan and press down using a sheet a wax paper
and a spatula.

CRISPY layer: Over stove in non-stick pan, melt butter over low heat. Add
marshmallows and stir until melted and sticky. Remove from heat and quickly
stir in cereal to coat. Press mixture into pan on top of base layer using
wax paper (or spray your spatula with cooking spray) to prevent sticking.

Microwave method: Melt butter in large bowl in the microwave ~ 35-40
seconds. Add marshmallows and toss to coat in butter. Microwave for an
additional 45 – 90 seconds or until marshmallows have softened and expanded.
Stir into sticky mixture and add cereal. Quickly stir to coat. Press
mixture into pan on top of base layer using wax paper (or spray your spatula
with cooking spray) to prevent sticking.

Refrigerate for overnight or freeze for 1 hour and cut into 10 bars. Wrap
individually in plastic wrap or store in covered container between sheets of
wax paper. Keep refrigerated.

2006 C1D21: Does Healthy Eating Make You Feel Isolated?

I posted this as a question on Pink Dumbbells, but I figured it would be enlightening to hear what my blog readers thought about this issue as well:

Many of us in the online fitness community have made the conscious decision to change our eating habits to support weight loss, muscle gain, athletic performance, or other goals. This usually entails eating 5-6 small meals a day with overall higher protein, vegetable, and fruit intake levels than are typical for the average Jane or Joe.

It may also mean not dipping into the office candy jar, saying “No thanks” when the pie a la mode is brought out at Thanksgiving dinner, or settling for a glass of water or Diet Coke when you go out on the town with your friends and co-workers.

I thought it would be interesting to share our experiences regarding this topic.

  • How has your transition from “normal” eating to “healthy” eating gone?
  • Was it easy or difficult?
  • Do your family, friends, and co-workers support you or do you feel like they sometimes try to sabotage you?
  • Do you feel left out (or singled out) at social occasions involving food and drinks because of what you do or do not eat?
  • How important a role does food play in your family gatherings and traditions?
  • How do you normally cope with the pressure to eat like everybody else at a social event or situation? Do you give in or stand firm?

My own answers will be posted in the comments of this post.

========================================================
2/28 Report
(*Diet and workout details omitted by agreement with trainer)
==========
Nutrition:

Meals – On plan (Combined meals 5 & 6, but stayed within calories and macros)
Water – 16 cups
Supplements – On plan

Regular (Non-Plan) Daily Supplements – multivitamin with iron, calcium 600 + D

20 days down, 64 more to go!

===========
Workout:

Weights – Postponed until Wednesday due to Mom’s bday
Cardio – 40 minutes LISS run @ 6 mph – Done

===========
The Awful Truth:
1. Nothing!

===========
Brownie Points:
1. Got to bed by 11 pm!
2. Installed UddeIM 0.4 private message upgrade for Pink Dumbbells.
3. Stayed on track during Mom’s birthday dinner.

===========
Short-term Goals:
1. Work on paper doll sketches.
2. Fix remaining issues with Joomla migration at Pinkdumbbells.com.
3. Locate new Events module for PDB.
4. Upgrade Community Builder component at PDB.
5. Set up archived version of The Training Journal forum at PDB from Hershey Girl’s backup.
6. Upgrade WordPress to 2.0.
7. Transplant two tomato vines and plant Swiss Chard.
8. Buy more chicken breast.
9. Clear out mail inbox at home.
10. Finish taxes.
11. File receipts and statements.
12. Organize office.