Day: March 28, 2006

Food Diary, SUS Day 2

Breakfast:
Eaten in the car (Bad, I know)
1 Pear
8 oz Yogurt
Banana
Granola Bar (oats and honey)
Coffee
Mixed Nuts
Total: ~720 cal

Lunch:
Turkey, Provolone, and mustard (mmm, spicy brown mustard) on a multi-grain roll
Baby Carrots
Small bag Cheetos
Total:480 cal

Snack
Chocolate.
Total: 200 cal

Supper
Frittata (peppers, mushrooms, taters)
Total:450 cal

Day 2 total: 1900 cal, give or take.

Remarks: Knowing I was writing it down made it tougher to take candy out of various dishes.

Technorati Tags: , ,

Shape Up for Summer, Day 1

OK, one day of the Shape Up for Summer is done. Successfully, I might add.

For the first week, the focus is on: Eating Right and Exercise. (Registration required. If you’re squeamish about this, drop a comment or send me an e-mail, and I’ll send you a Gmail invite so you can set up a disposable e-mail account. I typically register as “Mickey Mouse” of Anaheim, California, or “Millie Bush” of Kennebunkport, Maine. I will vouch that the Day hasn’t spammed me yet.)

Part One, Eating Right – the gist is to start a food diary. Which is a solid engineering approach – how can you correct a problem until you’ve documented current behavior? I blew this for Monday, since I didn’t read the articles until bathtime. Interesting bit about the diary is that they want us to track not only what goes in, but where and when it does. OK, we’ll see.
They’re also using the “Hips to Waist” ratio as a metric, instead of straight pounds. Haven’t broken out the tape to see where I am yet.

Part two – Exercise, was decent advice, though directed towards completely sedentary people. Goal for the first week is 60 minutes of cardio over 7 days. Recommendation is to break it into three 20 minute chunks.

I’ll throw out a gripe here – even before they get into recommended exercises, they spend two paragraphs on heart rate. The info isn’t bad, but, since they’re targeted at non-exercisers, I would have recommeded something that didn’t involve Heart Rate Monitors, watches, counting, or anything technical at all. Rather than HR, I would have focused on the Relative Perceived Effort scale – exercise hard enough to breathe deeply, but not to get out of breath.

The other program is a daily set of four stretches – calves (Lean against the wall), quads (pull heel to butt), hamstrings (lay on back, stick leg in the air, flop towel over foot, and pull), and chest/arms. The chest/arms stretch was great –

Stand near a doorway with your arms out and your palms and forearms resting on the frame of the doorway. Elbows should be at a 90-degree angle. Slowly walk through the doorway, making your shoulder blades come together. This will stretch muscles in the front of your shoulders and in your chest. Hold the position 15-20 seconds

Good stuff.

Execution: I made my exercise – 45 minutes of swimming, 2000 yards. Felt much better than last week.

Light Blogging Weekend Update

First, the beautiful: After a day of yard work, I had a stellar run Sunday on the way home from the Y. The weather was insanely beautiful, almost to the point of bringing me to tears; family swim had been a blast – even the youngest was playing in the water instead of just clinging fiercely to me. And the run home was one of those that makes running worth it.

Used the HRM again – kept the rate under/at 150 for the first four miles, then did three hill repeats at pretty much 4 miles, 5 miles, and 5.5 miles. Good stuff. Added a half mile after the last hill to bring the heart rate down. Total was 6 miles in 55 minutes. (Yeah, slow, but I’m running). Got back to the house with the sweet metallic/ammonia smell in my nose and the back of my throat after the hill repeats, but got my HR back down pretty quickly – within a quarter mile after the last repeat, which made me really happy. I’m already looking forward to next weekend, though I think I’ll switch up the route and go via the big hill in Old Mystic.
The ugly – after the great run last Wednesday down in Norfolk, the only thing I did before Sunday was a quick swim Thursday night. Bleh. Never really got into a groove, and struggled to crank out 1500 yards.
Next, it’s official – I’m fatter than I was last year. I suppose I should be upset, but not really. I think I’m finally starting to recapture the energy I had back last year.

Finally, I’m 4 weeks out from my two year bloggeversary. Which corresponds with the first time I’ve been consistiently fit for more than 6 or 8 months at a time. I like it.