A Health Update

There hasn’t been a lot to talk about over here, and it’s mostly because of my health, still. I’ve been taking time off to finally recover from this bronchitis, which has lasted for 6 weeks now, mostly because I’ve been an idiot who has been pushing herself too hard and not taking enough time off and rest. However, in the meantime, I’ve been trying to get to the bottom of this problem with my neck/back/shoulders.

Long story short, I’m on Vicodin now, and I’ve got an MRI next Friday.

I’m very limited in what I can do in terms of working out because of this. I can swim, but I still can’t run (because of my tendonitis), and I can’t lift heavy (although I’m trying to do lighter weight and more reps). So what I’m trying to do for the next few weeks is control my eating, have a way healthier diet, and lose a couple pounds. There isn’t much else I can do, and I’ve never really tried to drop fat through JUST diet before.

I’ll try to record my thoughts here, as I find out more about this mess in my back and go through this process.

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Week 03 Summary

Week 03 was tricky. I feel like I didn’t do as much as I should have, even though I got all my runs in and they went really, really well.

  • mon: rest
  • tues: 4.8 miles of Speedwork
  • wed: weights, upper body and abs
  • thurs: rest
  • fri: rest
  • sat: 75 min / 6.3 mile LSR
  • sun: rest

Total Week #03 mileage: 11.1, although it will be a bloc of 14.1 after tomorrow (I’m moving today’s easy run to tomorrow because I had to bump the LSR to Saturday; it just depends on when you start your bookkeeping.)
(week 02: 12.5 mi)

Days weightlifting: 1 day only

And in terms of eating, because health isn’t all about working out:

  • Weekly calorie balance: 2469 calories under maintenance for the week, ~350/day below maintenance target
  • Macronutrients: 42/25/32 carb/fat/protein (week 02: 42/27/31 week 01: 45/27/28) (goal: 45/20/35)

So, week 3 in review.

My neck/shoulder condition has been a clincher this week. I only felt comfortable doing one day of weights and I probably shouldn’t have even done that. The runs were good, although the tabulating is off because I had to bump everything down by one day. This week’s actual mileage will be 14.1. Either way running feels a lot better, so I’m pleased with that.

My macronutrient balance is slowly moving in the direction I want, towards more protein and less carb and fat. It’s hard though. It looks like I’m already at a “balance” point that works for me, since it hasn’t changed very much in three weeks. If I really want to change it up more it’s going to take some effort.

I’ve been under on calories – significantly – for 3 weeks running, actually 4 or more (although my bookkeeping wasn’t quite as anal until I started this blog). According to the math I should have dropped 3 pounds over the last 4 weeks. During week 04 when I’m resting I’ll “weigh in” every morning so that I can take an average over the days and see whether my weight is trending as it should. 3 pounds is not really significant though; I can gain or lose 3 pounds just by drinking coffee and taking a trip to the bathroom. Nevertheless, I should be able to see something.

For week 04:

Week 04 marks a rest week. This is important. I also have a personal trip this weekend (see how I did that?) so I won’t have time for as much anyway.

  • I won’t be lifting weights or doing BodyRock at all, in the hopes that my neck/shoulder bit will recover.
  • Weekly mileage will be 9-10 miles, in increments no longer than 4 miles, as best as I can fit them in. They’ll all be slow.
  • won’t be tracking calories over my weekend.

I have some posts lined up this week to keep things interesting while I’m resting. 🙂

Week #02 Summary

There’s my week #02! I took off Wednesday because I ended up resting instead. I didn’t modify today — I did 3 miles of recovery run instead of 2. I was feeling a little bit extra.

Total Week #02 mileage: 12.5 mi

Days weightlifting: 1 day only

And in terms of eating, because health isn’t all about working out:

  • Weekly calorie balance: 1759 calories under maintenance for the week, ~250/day below maintenance target
  • Macronutrients: 42/27/31 carb/fat/protein (week 01: 45/27/28) (goal: 45/20/35)

So, week 2 in review.

This week was harder because of the trip in the middle — I ate more/worse and skipped a workout. I don’t have a lot of choices for food when I am on a plant trip – you eat what they bring in for lunch; you go where they take you for dinner – so all I could really do was try to stay reasonable overall. And I was exhausted, so the scheduled BR workout just didn’t happen.

However, health is about maintenance, and I still managed to net a deficit on the week in calories, plus I did all of my miles (running is the priority right now). So it’s not too bad. This can be a bad point for me: week 2, just getting into habits, and the first roadblock hits, and I decide this isn’t a reasonable feasible maintainable plan and I toss it all out. I’m staying away from that attitude.

Plus, please note that even though my calorie total is higher, I had more protein this week than last week. Yeah!

For week #03:

There shouldn’t be any major upsets this week, except that I’m helping a friend repaint their basement on an admittedly tight schedule, so things may get shifted a night or two — but overall this is another week I should be able to execute.

  • Mon: BR or rest
  • Tues: 4-5 mi easy/tempo/easy run
  • Wed: weights (upper body), BR
  • Thurs: rest
  • Fri: 75 min long slow run
  • Sat: BR/yoga
  • Sun: 3 mi easy run + weights

Listing the LSR on Fridays as a time limit instead of a mile limit makes me feel better when I’m doing it — it doesn’t matter how slow I’m going, that way, I just have to go for a time. Here we go. 🙂