Cam's New Lease on Life Journal (comments welcome!)

[CaroleD]

I recently bought new shoes. And did have different pains for awhile. Maybe three workouts. Now they feel really good. I also got a half size bigger and now my great toe feels so much better. The poor thing was getting bruised by hitting the front of the shoe. I got Asics and really love them.

 

[traceycooper]

Hi Cam
just wanted to ask you about shin splints!
I've just started trying to run on the tm (2 x 3 mins runs (flat, speed about 6.4)with 3 min walk between (incline 2, speed 5.5)
I was telling a friend the front part (at the bottom of my legs) where hurting yesterday & she said it could be shin splints, i've never heard of it, what are they, should i be worried or stop????
Thanks
Tracey

 

[keenercam]

I recently bought new shoes. And did have different pains for awhile. Maybe three workouts. Now they feel really good. I also got a half size bigger and now my great toe feels so much better. The poor thing was getting bruised by hitting the front of the shoe. I got Asics and really love them.

Carole -- Thank you. That is so reassuring. Of course, if I'd made time recently to catch up on journals I might have known that,right? Which ASICS model did you get? Did I mention mine are ASIC Gel Evolution II in a size 9.5W (my regular shoes are 8W and my new balance were 8.5W). My feet feel good today and my hip/hamstring doesn't hurt, thank God. I was afraid it would flare up.

Hi Cam
just wanted to ask you about shin splints!
I've just started trying to run on the tm (2 x 3 mins runs (flat, speed about 6.4)with 3 min walk between (incline 2, speed 5.5)
I was telling a friend the front part (at the bottom of my legs) where hurting yesterday & she said it could be shin splints, i've never heard of it, what are they, should i be worried or stop????
Thanks
Tracey

Tracey -- I have heard a lot on this and will share my understanding. I believe shin splints result when you don't stretch enough before working out and when you try to go too fast or too far. If you were doing 6.4 you were doing sub-10 minute miles, which is extremely, extremely fast, especially for 3 minutes at a time. I really think you need to do some stretching before you run and you absolutely have to do a warm-up. I usually do 3-5 minutes at 4 mph if I am walking or 3-5 minutes of warm-up at 4.2 mph if I am going to be running. And you may want to slow down that pace a bit. I have been told that repeatedly subjecting yourself to shin splints can result in stress fractures, which will take you completely out of commission for quite a while. So, please be careful!

As for me and my continual struggle with food --
Yesterday was completely on target with all core foods. I also did not eat beyond my hunger level, even though I could have had at least another 300 calories for the day, according to sparkpeople. And I did not touch the dark chocolate cherry cordials or the weight watchers ice cream before bed. Nor did I succumb to the lure of the salty snacks. So, I am calling yesterday an absolute, unequivocal victory in my effort to get back on track. I also persisted beyond pain (after stopping to stretch) to do the 4 miles I'd promised myself I'd accomplish.
My only shortcoming yesterday was that I didn't do the 2 tsp of healthy oils that I was supposed to do. I will be sure to get back into that groove today.

Food:
B: coffee w/skim milk (never had time to get my yogurt & fruit)
L: veggie burger; corn, bean & salsa mix; garden salad; fat free dressing; 2 tsp lite olive oil; greek olives; 2 oz fat free feta cheese
S: apple
D: 1/2 c brown rice; .75 cup kidney beans; .75 cup corn; 2 boca burgers; 1 oz FF cheese
dessert: 1 cup SF FF instant vanilla pudding

HEG/Core requirements:
non-fat dairy (2):
healthy oils (2):
water (64 oz): 50 oz by 6:30
fruits/vegetables (5):
multi-vitamin:

Sparkpeople guidelines:
recommended/actual
calories -- 1200-1550/1317
carbs -- 135-252/198
fat 27-60/26
protein 30-136/79
ETA: forgot to mention that the scale is down significantly this morning. I am going to weigh in tomorrow morning before work so that I can attend a meeting with my friend Saturday morning without having to pay (they don't honor the monthly passes at her franchise. ). Hopefully, by weighing in in the morning, I will get to see some of this progress in my membership booklet.

 

[goldcupmom]

Glad the scale is down, Cam. You deserve it!!

Hope you're feeling better & the shoes are working out.

Have a great rest of the week! And stay warm & safe!!

 

[keenercam]

Thanks, Julie!

Went to WW to weigh in this morning and I was up .4, but I know that is TOM and the result of 2 weeks of doing "flex" badly. I'm sure it will be better by Tuesday night.

Food today:
B: fat free plain yogurt w/unsweetened frozen fruit; coffee w/skim milk
L: mix of kidney beans, corn & salsa; garden salad w/2 tsp olive oil
D: turkey burger; leftover soy burger w/taco seasoning, kidney beans, corn & brown rice w/fat free cheddar
Dessert: 1 oz tortilla chips; 4 mini pretzels; weight watchers 1 point chocolate caramel bar

HEG/Core requirements:
non-fat dairy (2):
healthy oils (2):
water (64 oz): 84 oz by 11:00pm
fruits/vegetables (5):
multi-vitamin:

Sparkpeople guidelines:
recommended/actual
calories -- 1200-1550/1285
carbs -- 135-252/176
fat 27-60/34
protein 30-136/82

Exercise: 30 minutes balance ball exercises

 

[CACruisin']

Great job getting back on track with "core". That really does seem to work for you. Your workouts look fantastic too. Glad the new shoes are working out. Isn't funny how something like a new pair of running shoes can make such a difference?

 

[traceycooper]

Hi Cam
Thanks for the info on shin splints, you'll be glad to know i ran on tm yesterday & i feel ok today I'm wondering if US running speeds are different to the UK cos 6.4 is not much faster than a power walk, i checked yesterday & its 6.4 km an hr. Are you miles???

Well done on getting back on track & .4 is not much of a gain & like you say it will go with TOM & hopefully a bit more too
Have a great weekend

 

[hockeygirl]

Glad to hear the new shoes are working out for you! I bought a new pair about a month ago and I was amazed at how much better my feet felt with the right shoes!!

 

[keenercam]

Anna and Laurie -- the shoes are pretty comfortable and wanting to really test them out makes me eager for the next TM workout. Unfortunately, the heel of the right food has developed a loud squeak every time I step forward with that foot, so I'll have to make a trip back to Fleet Feet to exchange the shoes. They are an hour from here, but I happen to be spending the night with a friend tonight who is halfway, so I'll take them back tomorrow.

Tracey -- that makes me feel so much better. 6.4 miles per hour is a mile in less than 10 minutes! 6 km/hour is a bit more manageable. But I am really glad the shin splints have not reappeared. Remember to ice your shins after your workouts if you feel even a twinge of discomfort!

The scale was down 1.7 from yesterday morning. Figures! Of course the "low" days are never on the days I weigh in. It is amazing to me how my weight can vary as much as 3 pounds from day to day!

Food today:
B: coffee w/skim milk; hard boiled egg
L: garden salad; 3 oz fat free feta; kalamata olives; greek dressing (olive oil, lemon, garlic & herbs)
S: apple
D: salmon; shrimp; asparagus; green salad

HEG/Core requirements:
non-fat dairy (2):
healthy oils (2):
water (64 oz): 88 oz by bedtime
fruits/vegetables (5):
multi-vitamin:

Sparkpeople guidelines:
recommended/actual
calories -- 1200-1550/1058
carbs -- 135-252/87
fat 27-60/42
protein 30-136/85

 

[Blueeyes101817]

Hi Cam-
Isnt it crazy how much the scale can vary from day to day? it always drives me nuts

just wanted to stop by and say hello and have a great weekend!

 

[toystoryduo]

Hi Cam,

I am a firm believer that scales belong only on fish. Seriously, isn't it amazing how much our weight can fluctuate from day to day? One day, I weighed myself before I went to bed and weighed 213. The next morning I weighed myself and weighed 207.

You are doing a great job getting back on Core! Keep up the good work!

Hope you have a wonderful weekend!

 

[traceycooper]

Hi Cam my weight can vary up to 4lb's over a week, so i no longer stress so much
But it was down 1.7 so thats great news
You thought i was doing a mile in 10 mins Not likely!!!
Maybe one day...you never know

 

[keenercam]

Post for Saturday (yesterday):
Food
B: (out with friends): chick fil-a multigrain bagel dry; coffee w/2% milk (8 oz milk total); fruit cup
L: hard boiled egg
S: 94% FF popcorn
D: chicken breast; 2 tilapia filets; broccoli; oven "fried" potatoes"
Dessert: 10 oz skim milk blended with vanilla extract, frozen strawberries, WW chocolate caramel bar; 1 point ww choc bar

HEG/Core requirements:
non-fat dairy (2):
healthy oils (2):
water (64 oz): 88 oz by bedtime
fruits/vegetables (5):
multi-vitamin:

Sparkpeople guidelines:
recommended/actual
calories -- 1200-1550/1652
carbs -- 135-252/246
fat 27-60/29
protein 30-136/117

Cross- post from weekly training thread:
I HAD to get out in the sunshine yesterday. It was hard running on the sidewalks with the many mounds of ice/snow, going up and down driveways and curbs and pausing for traffic at cross-streets, but it just felt so GOOD to be outside, even if it was 38 degrees with howling wind. It was the first time I’d wogged outside since the marathon. It reminded me of how much I LOVE this!
Here are my splits (not impressive, but done):
Mile 1 – 15:03
Mile 2 – 14:47
Mile 3 – 14:50
Mile 4 – 14:12
.27 – 3:14 (12:00 pace)
I jogged the last half mile straight. That was fun. Of course it was into my neighborhood and all uphill to my house! LOL! Can’t wait to get back to the flat track at the state park, hopefully soon.
My goal to beat my PR on next week’s 5K may have to be put on hold. My friend who I did my first 5K (this event) with in 2005 wants to walk it with me and “catch up” and she has a bad knee. So, I’ll look at beating my PR on the 3/17 event instead, I guess. Next weekend will be fun, but just not quite what I’d planned.
Oh, and my bad shoe karma continues. The new shoes are great but the right one developed a loud, obnoxious squeak in the midpoint of the sole. They didn’t’ have another pair in my size. I ordered them on line from roadrunner sports instead and they happened to be on sale for $30 less! And, since they are being discontinued, he encouraged me to order a second pair for another $10 off! They’ll be here later this week, but it was hard going back to my old, "scrunched toes" shoes until the new ones come in. I wasn't going to use that as an excuse, though, not to walk this week.

 

[keenercam]

I have to journal today's food to keep myself somewhat on track!

B: egg beaters; ham steak; coffee w/skim milk
L: bean soup; 94% FF popcorn; 4 mini-pretzels
S: bites of sweet pork tenerdloin I am cooking in the crockpot
D: pork tenderloin w/pineapple & onion & cranberries; brown rice; normandy veggies
Dessert: 8 oz skim milk w/frozen strawberries; fiber one oats & chocolate bar

HEG/Core requirements:
non-fat dairy (2):
healthy oils (2):
water (64 oz): 80 oz by 11:00 pm
fruits/vegetables (5):
multi-vitamin:

Sparkpeople guidelines:
recommended/actual
calories -- 1200-1550/1664 (UGH!)
carbs -- 135-252/198
fat 27-60/33
protein 30-136/146 (oops!)

Excercise (time on the balance ball):
crunches -- 20
push-ups -- 20
ball lift (on back) -- 20
butt lift (on back) -- 20
side lifts -- 20 L/R
front leg lifts -- 20 L/R
side bends (at spine neutral) -- 20 L/R
stretches (at spine neutral) -- 5

 

[traceycooper]

It was the first time I’d wogged outside since the marathon. It reminded me of how much I LOVE this!

Glad you enjoyed you wog Cam

Well done for getting outside, you are very brave to go out in those tempretures!!!
Food looks good & i'm glad you got the shoes sorted AND cheaper - that must be good karma

 

[keenercam]

Thanks, Tracey! Yes, saving $70 on two pairs of shoes is awesome!

Food today:
B: coffee w/skim milk
L: leftover pork tenderloin w/pineapple & onion & cranberries; brown rice; normandy veggies
S: apple; banana
D: 6 oz chicken breast; 9 oz tilapia w/salsa topping; broccoli (1 cup); oven "fried" potatoes (potato w/skin w/garlic & olive oil)

HEG/Core requirements:
non-fat dairy (2):
healthy oils (2):
water (64 oz): 77 oz by 10:15pm
fruits/vegetables (5):
multi-vitamin:

Sparkpeople guidelines:
recommended/actual
calories -- 1200-1550/1270
carbs -- 135-252/144
fat 27-60/25
protein 30-136/115

Exercise (swiss ball -- 20 minutes):
ab crunches -- 40
push-ups -- 40
ball lift (on back) -- 20
butt lift (on back) -- 20
side lifts -- 20 L/R
front leg lifts -- 20 L/R
side bends (at spine neutral) -- 20 L/R
stretches (at spine neutral) -- 5
hamstring flexions (at spine neutral) -- 10

 

[hockeygirl]

Hey Cam-Glad to hear that you were able to get outside to run! It also looks like the temps may be up a little this week so maybe you will be able to get out again. I am planning on doing all my runs outside this week since it will be in the 40's!!

That is awesome that you were able to get a discount on the shoes. I really laugh sometimes when I think about how much this supposed "free" sport ends up costing us. But since I love it so much, it doesn't matter I guess!

hope you have a great week!

 

[goldcupmom]

Sounds like you're off to a good start this week, Cam!

Congrats on getting outside again and on the good Shoe Deal!

 

[CaroleD]

Reading your tenderloin menu made me hungry. lol.

How dedicated are you. Running in the cold. I have such trouble picturing myself doing that. I think I'm going to have to get over this dislike of the cold if I'm going to get serious about this. I know I want it and sooner or later the distances I need I think I can only get by getting outside. I need to live in a warmer climate! I'm hoping that this year when the cold weather starts I'll just continue on outside and get used to it gradually. Right now jumping in to walking outside in the cold just isn't going to happen. Too chicken.

Keep up the good work Cam!

 

[toystoryduo]

Way to go getting your run in outside, Cam! I am hoping the weather warms up a bit here so that I can soak up some sunshine myself. I definitely miss my therapeutic walks outside.

I hope the new shoes work better for you. That's great that you saved some money on them!

Hope you have a great day today!