Monday, August 26, 2013

Good Running Week and Advice

Last week was a great running week.

After my run last week.

I made a minute and a half progress in my timed mile. I don't expect to make that much progress this week, but I am going to work on maintaining my progress as much as I can.


This is the last week of August, and I have 3 more pounds to lose before reaching my weight loss goal for the month. I am determined to make it happen! Here are the rest of my goals that I made for August:

August's Goals
  • Break out of the 230's (3 lbs. to go!)
  • Track calories for 6/7 days a week 
  • Exercise 4/7 days a week 
  • Drink 64 ounces of water daily 
  • Get 7-8 hours of sleep a day


To keep myself on track, I am going to share my dinner and exercise plans for this week:

Dinner Plans:

T - Chicken with Mushrooms, Peppers and Rice
W - Melt in Your Mouth Chicken with Corn and Green Beans
T - Grilled Chicken Salad
F - Rehearsal Dinner
S - Dinner at Wedding

Exercise Plans:

M - Run
T - Yoga
W - Run
T - Yoga
F - Rest
S - Run

As I mentioned last week, I have been trying to get out of the 230's for quite a while now. I questioned if my running could have anything to do with the scale not budging. I asked my readers for some advice and received a very detailed comment from a reader named Julie:

"5 years ago, my neighbor got me to join a running group with her. We walked that first half marathon because she was recovering from a knee issue. Now I have 12 half marathons, one full, and many 5 and 10K races under my belt. I've learned that if I want to lose weight, I need to mix up the runs. That means hills, speed intervals, etc. Sure enough, if I look back on weeks that I didn't lose weight, my runs were my typical, normal pace runs. So I try to pick 1 day a week to do speed work or a day to tackle hills. Ideally, I would like to do both every week but sometimes that doesn't happen!"

My husband was very happy when I showed him this comment, because he had been suggesting that I change up my running routine in effort to make the scale budge for a little while now. He didn't say "I told you so" when I showed him Julie's comment, but he really did. 

Julie goes on to say this:

"Sounds like most of your runs are at night and you are probably eating dinner soon after. People recommend eating no more than 30 minutes after you finish a run. The magic number for me is 20 minutes. I usually don't want to eat but I also know that if I don't, I won't be able to stop eating later. They recommend a 2:1 ratio of carbs:protein. My favorite post run "meal" or at least until I get breakfast or dinner ready is chocolate milk. It has the perfect combination of carbs and protein and why you can find it at the finish line of many races."

I am usually not hungry right after my run, so I've been known to wait about 2 hours before eating. This advice from Julie was definitely needed! The following advice was also a nice reminder because aside from some occasional yoga, my strength training is non-existent.

"Strength training too is a way to lose weight while running. This doesn't have to be at a gym-core work, using your body weight as your weights and/or yoga works too!"

Thank you Julie, and all of my readers for your comments on my blog posts. While I don't always get to respond, please know that I read each and every single comment. Your support is such a big part in what keeps me going, so thank you!

2 comments:

  1. I made your melt in your mouth chicken last week and it was delicious! Thanks for posting! :)

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  2. Great job on your week! I can't wait to see how it goes for you!

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