January 12th, 2009
I can’t believe it’s been a whole month since I’ve done any official speedwork but since that 5K-ish prediction race is this Saturday, it seemed like a good idea to do my favorite “go to” intervals today.
6 x 1/2 mile with 2:00 recoveries.
Was a good session – 7.25 miles total, with the intervals averaging 3:32 (7:04 pace). Nothing amazing, but a fine set, especially since yesterday was a long trail run.
On other news, my weight-loss has been going like clockwork; last Monday I weighed in at 124, today I’m 121.5. And I’m eating pretty much, too, albeit healthier: measuring portions, more fruit, etc. Also, as I suspected in a previous post, Daily Plate is too stingy with daily calorie requirements, this one is more generous and even so, I’m losing faster than it would predict.
I also got my mOron the other day (tip of the hat to Julie for such swell renaming) and I love it! Each morning the number goes down a little more giving me one more reason to happy dance. Here’s to a few more weeks of continued downward trends!
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Flo-congrats on the weight loss!!! Based on your recommendation I just ordered the Moron!!! Anyway, would you mind sharing exactly what you are eating on a daily basis? I’m 5’3, and the scale seems to REFUSE to budge past 128 lbs and I’m getting very frustrated-hey, you could be the next Jenny Craig!!! Anyway, if you care to share that would be great-thanks! Lisa
Having lost and gained a few times, I must say to you first…eat enough! Very important not to scrimp on calories – such a common lady-thing, starvation mode is real, so don’t be doing any 1200/day silliness if you’re a runner, you need more.
Today for breakfast I had Cinnamon shredded wheat with 2%milk. For lunch, before I went running, I had a peanut butter banana sandwich (my latest yummy). As soon as I got back, I had a turkey sandwich (protein and carbs after the run for recovery). For dinner I had a salad with veggies, plus my favorite accoutrements: 1/4 cup of chopped walnuts, some goat cheese, sprinkle of craisins and a couple eggs…so very hearty as far as salads go. Homemade balsamic dressing on top and a couple slices of baguette with it.
For my evening snack, I had some chocolate-chip poundcake from Whole Foods (Nick’s fault, he bought it yesterday)
And then I finished the evening with a tangerine and later, a cup of decaf tea with fat-free cream. Through the day I drink water or a very weak Propel/water mixture.
That was 1824 calories. In truth, 2.5 lbs a week is faster than I should lose, 1.5-2lbs/week is more sensible, so I’ll likely add in more calories this week.
Once you start changing the amount of crap you eat, healthy eating is much more appetizing and easier than you’d think.
As you know, I also struggle with my weight. In addition to making sure I create a big calorie deficit — yet eat enough — I’ve found that eating pretty much constantly also helps. I eat 4-5 meals a day (small ones) along with 3-4 snacks. I’m eating about every 2 hours. If I don’t do this, I become ravenous and eat too much.
Also, cycle the amount of caloric deficit you create according to your workouts. In other words, cut less on days that you’re running harder (I also typically eat a little more in the evening before a hard morning run). And on Monday after a long Sunday run, forget it — I need to eat!
Also, all that stuff about not eating after 8PM is a load. It’s a drag to go to bed hungry and you don’t have to. I usually have an orange or some protein (such as a slice of ham or some cheese) before I head off to bed.
Finally, make sure you’re getting enough carbohydrates on a steady basis, and eat some protein along with carbs after hard runs to aid recovery. Hot chocolate is a great recovery drink.
Glad you’re enjoying your mOron.
Sage points, Julie. I agree that not eating after 8pm is bull – I too, always felt that it carries over into the next morning, the better for the next day’s run. I also find myself eating more on LR days naturally because I’m hungrier.
Thanks again for letting me know about the mOron. I’m just about at the tipping point to start pushups and light lifting to get my triceps tighter. It’ll be more compelling to stick to now that I have the mOron for feedback.
Lisa, I wanted to add that we don’t eat salads more than once a week (I could eat them more often, but not Nick), lest you think I’m always eating salads. My other dinners this week were crock-pot stew, pasta w/veggies, went out to a Mexican restaurant and somehow didn’t order cheesy goodness but had talapia instead (plus some chips and margaritas!), Indian takeout, and Trader Joe veggie dumplings with brown rice.
So I’m not eating “diety” by any means, the Indian meal included a veggie samosa (fried), 1/2 a garlic naan (flatbread) and the sauces were creamy – like I said…no deprivation!
What I do differently now though, is to measure out a cup of rice instead of plopping a mystery mound on my plate. When I made pasta the other day, instead of throwing 2/3s of the box in the pot, I actually weighed out half the box. It was still a generous amount for both of us and I was totally satisfied with the meal. For years I’ve been feeding us 2/3s of a box of pasta! Why?
As I posted yesterday in the weight loss thread on MRT, for a year and a half I’ve had a thought bubble of entitlement, “Now that I run, I can eat anything I want!” Doesn’t mean I should.
Wow, very impressive weight loss, Flo! I was excited this morning about dropping another pound (124). I think I’ve been averaging a little less than a pound a week. I too found that I do much better if I measure out a cup of pasta or rice onto my plate. If I eat slowly, I’m usually full before I manage to think about getting up to get more. Eating slowly is really a life-saver…I’ve heard it takes about 15 minutes for your brain to realize your stomach is full.
Mir, you’re so right about eating slower. I’m trying to slow down, but it’s hard when you’ve been a lifelong vacuum cleaner. Congrats on the steady weight loss! Sounds like you’re doing it at a really healthy speed. Bodes well for keeping it off.
Flo=thank you so much for the response and also for the very cool website that gives you more calories!!!! I’ve actually been eating too little, as you said…for the past few days I’ve been “conscious” of what I’m eating-haven’t gotten on the scale yet, but I’m back into my size 4 Banana Republic work pants, which I haven’t had the nerve to try in while…so, lady, you continue to inspire me once again!!!! have a great day-Lisa
Yay Lisa!! Congrats on the pants, it’s handy to have a piece of clothing as a tester. I am so glad you realized you weren’t eating enough, it not only messes with your metabolism but you end up losing muscle, which we can not afford to lose. I dieted that way for many, many years, btw, so I speak from true “skinny fat” experience.
I take my little yellow hat off to all of you gals.This losing weight thing is plainly quite hard work for you. If I want to drop a pound or two, I moderate the snacking, and eat a smaller lunch on low mileage days. Yeah, unfair. I am quite fond of salads, though, and often go vegetarian in restaurants.
Stupid men.
Just joking, but it’s true, you guys can usually stop drinking a soda/day and end up skinny. Honestly though, I’m finding it easy to dump the weight because I have such compelling reasons to do it (faster times and less jiggly fat to follow me around).
Just did the math and realized if I was to maintain right now, I need 3120 calories a day! That’s so much more than I’d have ever thought. Very useful to know.
If anyone’s interesting in figuring out your current daily maintenance (instead of guesstimating with calculators), you need to know how many calories you eat per day and how much you’ve lost.
Take the weight you’ve lost this week, multiply it by 3500 (the calories in a lb.), divide by 7 (days of the week) and add it to your daily caloric intake. That’s what you’d need to maintain.
So for me (3500×2.5)/7=1250. 1250+1870 (my avg. daily calories last week)=3120. Makes me laugh after all those years of starving myself on a diet.
Btw, my avg caloric burn from running 50mpw is 700/day. So the calculator from Running For Fitness is close, though still under…it says I need 2924 to maintain.
Congrats to everyone who is losing weight!!! That is absolutely awesome! I hover between 130-135. I can’t seem to get under 130 right now. However, after reading this blog yesterday I decided to try harder so today no blueberry coffee cake for me!!! I am trying to switch to Oatmeal in the morning and more veggies throughout the day. Very Tough!!!!! I am totally addicted to pastries. But this is a new year full of great promise. Keep it up ladies!!!!
The running for fitness calculator says I can eat 3531 calories a day to maintain. Thanks im sure im not eating enough.
You do know sarcasm dont you???