Weekly Workout Report: January 28-February 3

Weekly Workout Report: January 28-February 3

One more week down and I’m just about to start training for the Hot Chocolate 15K (plus heading into my second trimester)! Even though we had historically cold temperatures this week, it warmed up for the weekend and I was able to get two runs in outside. Let’s get into it!

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Update: Six Months of Intuitive Eating

I’ve just passed the six month mark of intuitive eating and I couldn’t be happier. After years of macro or calorie counting (even when I wasn’t trying to lose weight), it feels so good not be constantly measuring my food and trying to figure out how to fit in food.

At first, I was struggling some with the freedom of not having to eat specific amounts of food but now I’ve settled into eating enough to be full but not stuffed. Of course, because I counted calories for so long, I have a pretty good idea of how much I’m eating versus burning on a daily basis just by eyeballing portions. So I’ve been able to maintain my weight without having to be on top of measuring my food (which hasn’t happened before).

 
10/1/17
11/1/17
12/1/17
1/1/18
4/1/18
10/11/18
Weight (lbs)
142.6
137.8
135.6
135.6
134.9
133.9
Body fat (%)
27.5
26.3
25.7
25.7
25.5
25.2
Waist (inches)
29
28.5
28.5
28.5
28.5
29
Hips (inches)
37
36.5
36
36
35.5
35.5
Thighs (inches)
20.25
20
20
20
19.75
20
Forearms (inches)
11
10.5
10.5
10.5
10.5
10.25

My weight has gone down just a little bit since I did my last round of measurements in early April, not surprising since I was at peak marathon training mileage at that time and was probably retaining some extra water. I have randomly jumped on the scale a couple times during the last six months and have seen my weight range from about 132.5 to 134 lbs. It feels really good to know that I can easily maintain my weight without obsessively measuring my intake because I haven’t been able to in the past.

One other thing that I’ve found that has gotten easier with my transition to intuitive eating is getting in a variety of vegetables. Even when I was counting macros, I didn’t really get in a variety of vegetables or many servings of vegetables in general. But once I wasn’t measuring my intake, I wanted to make a focus of getting in more vegetables on a daily basis.

So now it’s second nature for me to have a side salad for my lunch and to look for ways to add in vegetables to what I’m making (as evidenced by the recipes I’ve been sharing on the blog lately). I’m actually finding that now I have to pay attention to getting in some fruit on a daily versus when it was so easy before!

To wrap up this six month recap, I wanted to talk about a change I’m making to my workout schedule. I’ve been running five days a week for a while (probably since I started training for my first half marathon in 2015) and I’m cutting it back to four days a week. I’ll be running about 19-20 miles a week and adding in a second cross training day of weights and easy cardio.

Here’s what my workout schedule will look like going forward:

  • Monday: strength training (Triple Threat on the NTC app) and spin class

  • Tuesday: alternating 3 mile interval run or 30 minute tempo run

  • Wednesday: 3 mile easy run

  • Thursday: strength training (Better Basics on the NTC app) and easy cardio

  • Friday: Rest day (yoga)

  • Saturday: 5 mile run (pace run every three weeks)

  • Sunday: 8 mile run

I have three reasons to make this change: building muscle, injury prevention and regulating my cycle. I’ve really enjoyed the muscle that was showing during my cutting phase last winter and I’m hoping to get that back by adding in an extra strength training day. And since I’ve been running faster, I’ve noticed more soreness and I’m hoping cutting back on an easy run day for more strength training will help out with that.

And then there’s cycle regulation, which is a huge topic that I’m probably in no way qualified to talk about. But we are hoping to have a baby at some point and I’ve been off hormonal birth control since May because of this. My cycle is still regulating itself, not surprising since I was using hormones to regulate it for almost six years, but I’ve started to wonder if continuing to run five days a week while not training for a race is the best thing right now since those are pretty intense workouts compared to strength training. So I’m going to try for a couple of months to see if cutting out one run a week will help my cycle regulate.

So be on the lookout in the coming months to see how my progress is going with switching out a run day for a second cross training day while intuitive eating!


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Cutting Month 2 Results

Another month has gone by and I’m two months into my off-season cutting, with one more month to go! I didn’t have has drastic changes this month looking at the numbers but I’m seeing changes in how clothes fit me and my running.

 
October 1
November 1
December 1
Change
Weight (lbs)
142.6
137.8
135.6
-7
Body fat (%)
27.5
26.3
25.7
-1.8
Waist (inches)
29
28.5
28.5
-0.5
Hips (inches)
37
36.5
36
-1
Thighs (inches)
20.25
20
20
-0.25
Forearms (inches)
11
10.5
10.5
-0.5

Even though I weighed in at 135.6 lbs on December 1,  looking at my daily weigh-ins I feel like I’m more in 134lb range. I’ve been weighing in between 134-134.9lbs for the last week so Friday’s weigh in was out of the norm. Of course, I was expecting it to be higher than what I”d been seeing on the scale for a couple of reasons:

  • Thursday is a double workout day for me (running and weights) and I was feeling sore from that (aka my muscles are holding onto water)

  • I had a bigger dinner Thursday night (pasta with meat sauce) which was just what I needed after a tough workout but I knew would affect the scale

But I’m so happy with the non-scale progress I’m seeing. I feel much less “squishy” and my clothes are fitting me differently. I was between size 4 and 6 in pants depending on the cut and now my size 6 pants are feeling pretty loose! Plus I’m seeing my muscles popping out more when I’m working out, especially in my legs.

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I’m also running faster, which I’m sure is a combination of getting stronger and losing weight. My average pace in September and October was around 10:50 minutes per mile and my November average pace was 10:32! I’ve also been tackling some hillier routes and it’s feeling a lot easier doing long uphills. Which will be great for the Eau Claire Marathon!

For December, I’m going to keep on with what I’m doing and see what happens. I’m thinking I’ll be closer to the 130 lb mark than I thought when I first start cutting which is exciting. Of course, December is a busy month (between a work trip and celebrating Christmas with the family) but I be able to keep on track for most of the month. And then, into marathon training and a new year!


 

How did my Thanksgiving go?

This is a follow-up post to “Cutting and weight loss during the holidays.” I just wanted to check in quick about how my Thanksgiving went and how I feel about everything.

First of all, I woke up at a low weigh in Thanksgiving morning. My weight had been dropping basically every day this week (which I did not expect since I’m still doing the same plan I have been since October 2nd) and I weighed in at 133.4 pounds Thursday morning. Which I haven’t been since September/October 2016. Crazy, right?

I wanted to get a workout on earlier in the day so I had a pre-workout snack of plain greek yogurt and a banana just to get some food in my system. If I was just doing weights (or if my gym was opening at it’s normal time), I would have headed there to do my weights. But, I had a three mile run to do and the gym was only open from 8 a.m. to noon for Thanksgiving. Luckily we have the apartment gym which is where I normally do my Thursday weights session so I headed over there.

I could really feel that I didn’t have as much food in as I normally do before a weight sessions (especially the ones I do after work). The walking lunges almost took me out with how hard they were. But I got in a good weight session and a run. I only had three miles and I tried to just take it easy since I was doing it post-weights. It was a good thing I didn’t try heading to LA Fitness in the morning because by the time I got done with my workout we had about an hour before we left.

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So, I skipped my foam rolling (I know, not the best thing to do) and jumped into the shower. I ate breakfast as I got ready, which was oatmeal with protein powder and berries plus my usual coffee. I felt so much better once I got more food (and caffeine) in me. Then we hit the road to drop Vinnie off with the in-laws and head up north.

I had a great time visiting family for Thanksgiving. I got to see my nephew and get plenty of snuggles in with him and my cousins were there with their four little girls. All together, five little ones, with three of them walking. It was a bit of chaos at my grandma’s.

With both lunch and dinner, I took a little bit of everything I wanted to try and focused on getting a good amount of turkey and vegetables on my plate. Of course, I had mashed potatoes and buns plus a slice of pumpkin pie. But I didn’t feel stuffed by the time I was done. In fact, I didn’t put on my sweatpants for the drive home or sleep at all on the way home. Which is normally what happens. I was super tired by the time we got home at a little bit after 10 p.m. and I’d never been so glad to crawl into bed (except maybe after our honeymoon).

I woke up Friday morning and jumped on the scale, knowing that it was going to be up. And it wasn’t up as much as I was thinking it would be. I was up 3 lbs, at 136.3, but I was expecting to see a bigger jump because I ate a lot of carbs the day before. But I’d also kept up with water intake and got the day started off with a great workout. Plus, I didn’t eat until I couldn’t physically eat any more which is a big accomplishment for me on the holidays.

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Fridays are a rest day for me but since I had the day off I went into the gym for a yoga class. Since I didn’t stretch or foam roll after my Thursday workouts, I did go on the rowing machine for 15 minutes before the class just to get my body warmed up. And I felt like I got into a rhythm a lot easier with the class (and crushed the balance flow!).

This Thanksgiving was a huge accomplishment for me in terms of how I ate and how I felt about what I was eating. I’m really excited to see this mental shift taking place in how I feel about food  so I’ve had some disordered thinking around food in the past. And it felt great not to be so stuffed after a holiday meal and be able to move around easily (without falling asleep afterwards).

Have you made some mental shifts about food and fitness recently? Let me know what they are in the comments!