I woke up and had some yogurt and a couple nuts, and some water and got dressed for mildly chilly weather. Note to self: I probably don't need a stocking cap unless it is biting cold... perhaps just my fleece ear warmers (they fit better in the pocket.) The sun was shining and the air was fresh.
It was an easy 10 min warm up walk from my house to Laurelhurst Park. I did have some pain on the top of my foot at the ankle/bend. It's a spot where my podiatrist poked and said "oh, a little tendonitis here." I loosened my laces when I got to the park and that helped some. (though I still had some pain this evening... I iced it and then took an advil.) Then I stretched at the opening of the park and proceeded to run the paths. My instructions were 25-30 min run at L1-L2. I occasionally popped into the L3 range and had to walk only a couple stretches. All in all, I was okay with that. One thing that helped was giving myself a goal "if I just run to the lamp post, I can walk until that tree." I got to almost my 25 min point and decided to continue running toward home. I made it to 25 mins and then decided to go a little longer, "Just to 28th, then I'll cool down." That was good because about a half block away, I almost stopped running, then had that promise of 28th to remind myself. It feels good to follow through. And, I know my body can do it. It's not like I was asking myself to run non-stop up Tabor (though I know that is in my future.)
After the run, I went through the stretches Julie gave me. Poncho, my cat, helped me. He's our household yoga cat. I felt good after the stretching. It feels good to accomplish something good for me before noon!
I followed that with a lunch of whole wheat spaghetti and my ground turkey, chunky vegetable marinara (parmesan on top), w/ some whole grain toast and a little butter and garlic on top. I also had a 1% milk.
Then off to work...
Dinner: Pork Chop (3 oz) w/ apple and onion. Three bean salad and reduced fat crescent roll (JUST ONE!!! Yay Me! That's an accomplishment) and a small glass of milk.
Again, I have yet to do my core work, but I will. Last night I did a 20 minute yoga for abs dvd. I was feeling the need to be told exactly what to do. I certainly do need to do the exercises Julie taught me... before I forget them. And the more I do them, the more I strengthen those muscles so it's not so damn hard. Cuz WOAH! I was in some pain for a couple days after that. Even in between my shoulder blades. Perhaps the yoga will help me "sneak up" on my abs and make it easier to do the heavier exercises.
Oh, and I am enjoying my stickers on the calendar approach to tracking my fitness. It's a sparkly way to say "Yup I did that!"
1 comment:
Nice work Ralyn. It is good for me to get to read this, so keep it up.
Here's a couple of things I noticed:
1. Way to go setting "milestones" for yourself - to the lamp post, to 28th etc. This is a good way to do it when you don't know that you can make it (you will soon).
2. Yes, that non-stop run up Tabor will be coming :)
3. I noticed that you don't have raw fruits & veggies in your diet. Add them in, they would be great snack items!
4. Log your hydration intake as well. You need to make sure you're keeping up on this.
5. Good job on the menu. Try to lower the "bad" fats even more.
6. The stickers are great!
7. YOU ROCK!!!
I love you, way to go!
Julie
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