Clean and mean

That title describes my diet rather than any activity I might (or might not) be doing at the moment.

I am following the nutrition plan to the letter. Now I have no issue with the food, after all who can complain about meals comprising Bircher muesli, scrambled eggs with baked beans, roast pumpkin & feta salad, beef stroganoff and tonight’s meal of sweet potato & roast capsicum pizza.

I think it’s the stop to the snacking ie picking at food throughout the day. You know, when I’m bored, tired, stressed, sad, happy, angry…well name the emotion and it was a reason to snack. Now I have 2 planned snacks during the day and if I have the calories, a hot chocolate at night. You wouldn’t believe how ridiculously and deliriously happy I can be if I can have that hot choc! Last night I couldn’t .

Of course it doesn’t help when Mr CJ sits down with a plate of just-made hot buttered toast, mid-afternoon. Omg, I didn’t realise how good hot toast smells! Then he polished off the remainder of a packet snack mix from the pantry. He even offered me some. Yes, that’s the sharing and caring person he can be, not!

However I have stuck to my plan. I’m waiting for the day that my stomach has shrunk and doesn’t emit that ominous, very audible rumble between meals. Health experts say that many of us have forgotten what it’s like to experience true hunger given our constant and easily accessible supply of food. Trust me, I am we’ll acquainted with the feeling!

One more day and I will have completed week one of 12WBT. The exercise component hasn’t quite gone to plan this week but the food has been spot on.

Sweet potato & roasted capsicum pizza

D(iagnosis) Day

I was off to the physio this morning. Not the most comfortable trip in the car. Given where the injury is, sitting can be troublesome.

I was seeing a new physio today. As we’ve not met before the conversation went something like this:

“So what seems to be the problem?”
“I’ve hurt my hamstring. I’m worried I might’ve torn it up high, in the tendon attachment” she says.
“I see you were last here in January?”
“Problems with the hip” she says.
“Uh huh. Have you had other problems with the left hip or hamstring in the past?”
“Torn hip cartilage in 2009 which required surgery” she says.
“Uh huh. Other past problems.”
Omg she thinks – does he want to know everything?
I’ll stick to the biggies, she thinks, otherwise we’re going to be here for hours.
“Partial tear in the right hamstring in 2011 requiring cortisone and a treatment involving ultrasound and a big needle;
Surgery in 2004 to remove inflamed portion of ITB and the bursa;
Plantar fasciitis requiring orthotics…” she says.

“And you still run?!” I’m hoping this was his attempt at humour.

After conducting several tests to determine the extent of the damage, the diagnosis is that of micro-tears in the attachment. Unfortunately, as I know only too well, this is the worst place to have a tear as the area has a poor blood supply and it takes forever for an injury to heal. You need a good blood supply for healthy and speedy healing.

So for the moment, until the swelling and inflammation settles down, I have to rest. Not much I can do anyway, it’s too sore. I do have one exercise to do – knee raises from a sitting or lying position. Thats it. Not quite a Mish workout! Next week I’ll start swimming using a pull buoy and he’ll give me some more exercises. The New York marathon in November is my goal – I have to be ready by then.

Now why is it that I’m so hungry when I’m not doing anything? This afternoon and evening I have been starving. I’m clock watching from meal to meal. I’ve had to employ my secret weapon frequently just to get through the day without raiding inhaling the contents of the pantry. Thank god there is no block of chocolate lurking in there!

Just smile

It was definitely wishful thinking on my part to hope that the hamstring injury was just a bad dream and that everything would be fine this morning. Last night put paid to that misguided theory. I had a terrible night. I didn’t realise an injury could be so bloody painful. It hurt to move, to lie down, sit, walk, bend over, stand up….

And it’s been the same today. Unfortunately I couldn’t get in to see a physio today. Tomorrow morning is the earliest I could get and with a physio I’ve not seen before. I was on the standby list today in case someone cancelled but no such luck.

So today was spent alternating between feeling sorry for myself and trying to be positive. Day 3 of 12WBT and I can’t exercise! Great start! Makes me wonder what else I might achieve over the 12 weeks. But then in my inbox popped up a post from zenhabits that put everything in perspective. There are worse things than a hammy tear. I particularly like the following:

“What do you have to smile about in this moment?

Some ideas:

You have someone in your life who cares about you.
There is beauty all around you, in many forms.
You are generous, compassionate, and good-hearted.
You have someone you can help.
You have eaten today.
You can move.
You can see the sun shining.
You can appreciate the leaves of a tree, rain falling, wind blowing.
You can taste chocolate.
You get to spend time with someone you love.
You have music in your life.
You get to create something.”

So tomorrow I hope to get a plan for dealing with my injury and an idea of what exercise I can and can’t do. So I might not be able to run in the short term but there are other things I can do. And as I’m not exercising at the moment I have to be ultra diligent with my food. As Michelle says, weight loss is 20% exercise and 80% diet, or words to that effect.

It was also weigh in day. I’m 300g lighter

A tale of two posts

Amazing how things can change in a day, in fact in less than 12 hours. So what follows are “before” and “after” posts.

Post 1: Getting my s*** together

6.05am: weights session + abs
Time: 54.28min
AHR: 104; MHR: 221 (HRM is playing up)
Cals: 132

I didn’t need an alarm clock this morning. Around 4am I stretched out my left leg and…*wham*…cramp attack! Holy crap, that’s a horrible way to be woken. It is the most painful thing – the intense cramping pain that just seems to go on and on and on.

However I didn’t get up at that hour – even I draw the line there. That is just way too early. Instead after a fortifying coffee brought in by Mr CJ before he headed off to work, I eventually got up around 5.35am. Plenty of time, she says. The gym doesn’t open until 6am, she says. Except I couldn’t find my weight gloves. No worries, cycle gloves will do. Membership card? I know it’s around here somewhere as I rummage through my gym bag. HRM? I only wore it yesterday so it must be here…or in the bathroom…or spare room…or??!! Shower stuff? I am having a shower at the gym after my session. @#$%^! Why didn’t I pack last night?

Mad dash to the car, throw bags in, start the engine, switch on the wipers. S…c…r…a…p…e. S…c…r…a…p…e. @#$%^! I need to scrape off the ice. Dash back indoors for a jug of warm water to pour over windscreen.

In the gym car park. I’m only a few minutes late. Halfway across the car park to the front doors and I realise I am missing my gym bag. It’s still in the car. Backtrack to collect it.

It’s been around 6 months since I’ve set foot in the gym. But it may as well have been 6 years. I had no routine however I did have my workout session plan. I spotted a few familiar faces. What really surprised me was how quiet it was.

Machines had been moved around so I spent some time searching for both the leg extension and hamstring curl machines. I am starting on the lightest weights as I really do want to be able to move tomorrow. On some machines this was okay – the lat pulldown and chest press weights could probably be increased next time but I had to keep checking the weight on the shoulder press machine. Damn, I was convinced it was heavier than…10kg! Actually even the leg extension and hamstring curl machine weights felt a lot heavier than what they actually were – and they were on the lightest setting. Oh well, can’t go setting the benchmark too high too early!

Nearing the end of the workout my tummy rumbles were becoming rather audible. I was starving! I needed input! However there was still the 5 min final blast, ab exercises and shower before I could even think about having breakfast.

Then before leaving for work I had to pack my running bag for the SG session at Dickson oval. Oh yeah, I forgot to mention, it’s a double whammy today – weights in the morning and running after work. Thursday will be the same. Awesome.

Food-wise I have no complaints except I can’t randomly pick at food when bored, tired, stressed, while preparing meals, whenever. This is one of my worst habits and the hardest to break. However so far, so good. Breakfast this morning was Bircher muesli and it was both delicious and filling. Bonus! Lunch was chicken noodle soup, very fitting for this chilly weather.

And I really love the 12WBT app on my phone – it includes a food diary, plus it has my weekly program (food and exercise) if I need to refer to it eg when at the gym trying to figure out how exactly I’m supposed to do a certain exercise without looking a complete dunce.

The take home message for me today? Pack my gear the night before!

Post 2: I cried

5.31pm: SG session at Dickson oval
Distance: 5.2km
Pace: 6.42min/km
Cals: 306

I went to the SG session at Dickson oval after work. It had been a chilly day and certainly hadn’t got any warmer as the day wore on. So it was on with layers, tights and gloves for tonight’s session. I was feeling hungry and tired as my last meal was lunchtime. Work conspired against me to ensure I never got around to having afternoon tea (which I might add is highly unusual for me). I had a nagging headache that just wouldn’t go away.

After a warm up we did 2 x 10min continuous 100m intervals, with half of us up one end and the other half of the group down the other end, with each runner handing over a baton after running the 100m.

It was the final 100m. And then it happened. About 10m before the end of the run I felt that horrible popping sensation at the very top of my L hamstring, similar to what I felt 2 years ago when I tore my R hamstring. #%^*+! I couldn’t run after that as it hurt to put weight on that leg.
It hurts when I sit.
It hurts when I bend over.
It just plain hurts.
And driving home I cried. Tears of frustration because its like, here we go again.
If I’d had a block of chocolate in the house I would’ve devoured it. Not that it would’ve helped nor would it have made me feel better.

Operation Marshmallow to Muscle

5.50am: cardio session + abs
Session: 10 x 1 min hard efforts (1 min easy spin) bike intervals on wind trainer; 1min mountain climbers & squat thrusts with medicine balls; abs – 3 exercises x 3 sets; stretches
Time: 53.26min
AHR: 133; MHR: 221
Cals: 304

Operation Marshmallow to Muscle is officially underway. The soft squishy middle needs to go, or at least morph into something less soft and squishy. Muscles hopefully will be revealed.

So it’s goodbye…temporarily…to chocolate, magnum icecreams, sponge cake with jam and cream, and all the other tasty delights I have been…ahem…indulging in lately. Hey, it was Mother’s Day after all! But for the next 12 weeks, unless it’s on my nutrition plan it’s not part of my food consumption.

For the past few months I have enjoyed the luxury of not having to get up really early in the morning to exercise but instead I have been running at lunchtime or after work. Well, things are about to change…well not about to, they have! This morning I was up on my bike on the windtrainer at 5.50am doing a session of 40mins which included 10 x 1 min hard intervals. It’s been a while since I’ve been on my bike so yesterday afternoon I had to dust off the cobwebs and brush out the leaves that were caught up in the spokes. Mr CJ sprayed the bike with insect repellent so I didn’t experience any nasty creepy crawly surprises this morning.

Last night I prepared today’s lunch and cooked a couple of chicken breasts in preparation for tonight’s meal (chicken noodle soup). I diarised my exercise commitments for the week and then I breathed deeply. I can do this! I have a secret weapon for night times which are my downfall when it comes to snacking and when I tend to hover around the pantry and fridge. This secret weapon will be revealed all in good time.

This morning I weighed myself (gulp), took measurements (bigger gulp) and a ‘before’ photo (omigawd). However, these stats and the photo will remain private – a girl has to retain some mystery.

So the bike intervals were done – hot and sweaty work and 10 intervals seemed to take forever. This was followed by 1 minute of mountain climbers and then 1 minute of squat thrusts with the medicine ball. Can I just put it out there now that I hate mountain climbers with a passion. In fact, they are up there with burpees as things I don’t love at all. Anyway I started the mountain climbers at speed (stupid, stupid, stupid) and promptly died about 30 seconds in. How could it possibly be that only 30 secs have gone by? I did some more at a slightly slower pace. Still 20 secs to go. @#$%! Another one…or…two…or…three…done.quite.slowly…because I could hardly move at this stage! Ok, now let’s do some squat thrusts. Awesome! With a heavy medicine ball. Double awesome! Squat…now…what?! Stand up raising the heavy (did I mention this?) ball above my head. Do this for a minute. I cannot believe how out of practice and out of shape I am. Running certainly does not prepare one for this. Trust me on that.

Okay, now I can lie down. Thank goodness. Yes, yes, I know…it’s not rest time, its abs time. Three sets of three different abs exercises. I watch the video for each ab exercise intently and then try to mimic the action. Somehow I don’t think my efforts quite replicate Mish’s graceful actions but hey, it’s close (ok I look like a dying bug), and you know what, right now close enough is good enough.

Finally it’s time for stretches. Now this bit I like and I can feel the stretches doing me good. I confess I don’t do these stretches often enough so I will religiously do them as part of my program *cross my heart*. When the program says ’stretch’ I will stretch.

This afternoon I hit a brick wall figuratively speaking – yep, the dreaded mid-afternoon slump. I was almost face planting the keyboard. I’m blaming it on the early morning cardio session. I resorted to a caffeine kick (black coffee) as well as some afternoon tea (a designated, Mish-approved snack). Hopefully this is only a temporary state and I will soon get used to the early morning exercise sessions.

One day down; 83 days to go…

This morning’s breakfast – apple & ricotta toast

Happy Mothers Day!

8.34am: Mothers Day Classic, Lake Burley Griffin
Distance: 10km
Time: 50.58min
Pace: 5.02min/km
Cals: 350
Place: 265 (3rd in 50-59 age group)
Weather: 6.2*c, wind – calm; foggy, followed by blue skies

As we were driving to LBG this morning in thick fog I wondered why on earth I was doing this. After all, this was Mothers Day. You know, the day you get to sleep in and have breakfast in bed or get taken out for breakfast. And this is what I’ve done in previous years. So what on earth possessed me to enter the 10km event and voluntarily get up early to participate?

The reasons aren’t important now – the fact is I did get up and did run the event and did enjoy the morning. The fog never really disappeared entirely for the run but other than that, it was perfect running conditions. The only thing I would do differently is where I place myself at the start. We started in the middle to back of the pack and that was a huuuuuge mistake. Crossing the bridge was hilarious – I felt like I was out for a Sunday stroll as I couldn’t go any faster than a very slow jog. So for the second lap I tried to make up some ground on my time.

Following the run we had to race home so I could have a shower so we could collect sons #1 and #2 for brunch at a local cafe. Gotta love boy talk – the conversation was all footy, weights training and protein shakes! Still it was great to catch up with them. Home again after grocery shopping and sitting at the front door was a huge box of beautiful pink roses, from son #3. This was a complete surprise as I’ve never had flowers before from the boys. Wow, they can still surprise me!

So, chocolates, brunch and roses – what more could I ask for. It was a lovely Mothers Day, as I hope it was for my mum, my sister and great niece, and all the mothers out there.

And tomorrow…it’s the start of 12WBT. Bring it on!

The promise of coffee for the caffeinista sistas!

7.49am: Gindy parkrun
Distance: 6km (inc 1km warm up)
Time: 31.49min
Pace: 5.15min/km
Cals: 350

Parkrun results:
49th across the line, 1st in age group
Time: 25.39min (this included stopping to tie up shoe laces)

Weather: 6*c, wind – calm; a chilly start but a gorgeous sunny morning

It seemed really strange driving to the start of parkrun this morning as I usually run down and then run home afterwards. But not today. Why? Well there is the Mothers Day Classic 10km tomorrow so I’m saving myself(!), and Gary was shouting the caffeinista sistas aka CJ and Ruth, a coffee for doing the marathon last month. Just quietly – that was the real reason I showed up for parkrun today!Thank you Gary!

It was a chilly start this morning but we soon warmed up on the 5km run – those tricky little hills just pop up when you least expect them! That first one up to the bridge can be particularly nasty – very short and sharp. Deek’s female Indigenous squad were marshalling today as they are running tomorrow. They are training to run New York marathon later this year, as we are!

Then it was off to Birrigai Cafe for a coffee that Gary promised us for running the Canberra marathon. Trust me it was a well earned coffee! And as a special treat, Ruth also had a choccie biscuit and I had a Jaffa slice – very delicious and totally negated any calories I may have earned today from the run! Oh well, the countdown is on – only 2 more sleeps and the challenge is on (deep breath CJ).

This afternoon I baked my first ever sponge so wasn’t sure how this would turn out. I used a recipe from the Cooks Companion – my Stephanie Alexander cooking bible. I remember my nana used to make a sponge using a recipe that didn’t have the usual plain or SR flour but instead used cornflour. This is what this recipe had – cornflour, custard powder, cream of tartar, carb soda, caster sugar and eggs. It baked perfectly and, apart from a tricky situation where it stuck to the wire rack while cooling, there were no dramas. It has now been sliced horizontally and sandwiched with strawberry jam and cream.

Tomorrow its Mothers Day. So why am I getting up early to run 10km? I’m still wondering that myself!

Conquering Hospital Hill

12.33pm: lunchtime run out past Black Mountain peninsula, including Hospital Hill and Black Mountain peninsula hill
Distance: 10.2km
Time: 58.02min
Pace: 5.40min/km
Cals: 601
Weather: 19.4*c, wind – NW, 7kph; a gorgeously warm and sunny day with barely any breeze

Today I thought it was time to conquer Hospital Hill rather than go my usual way, around towards the museum. I have to be careful with running hills because it can aggravate my hip but today I felt inspired to do some hills – not sure why but I figured it couldn’t hurt. As long as I am conservative but consistent with including hills in my runs I hope to eventually regain my hill running ability, which I have to confess is sorely lacking at the moment. In fact, I can quite honestly say at this point in time, ie now, I suck at hills.

Anyways it was such a beautiful sunny day, quite warm even, with a glass off on the lake as there was very little breeze. It was stunningly gorgeous.

Trundling up Hospital Hill was a bit of an effort, as was Black Mountain peninsula. The downhills on the other hand were great!

Again I was starving all afternoon but I didn’t succumb to crap today. Though I did stand in front of the charity chocolate box in the work kitchen for what seemed like forever contemplating the range on offer. But instead I had an apple.

Well, I have printed off my nutrition plan for next week. On offer is apple & ricotta toast, Bircher muesli, beef stroganoff with pasta & beans, ginger salmon stirfry and chicken noodle soup, among others. But no chips or chocolate. And I’ve had a peek at my exercise plan. Best not to scare myself too much. Omg I think I’m going to experience DOMS next week!

And the best news of today and possibly the week is that…*drum roll*…Keren has got in to NY marathon. She’s coming to New York! Woot!

Legs like lead

12.03pm: slow run along cycle path through Turner and Lyneham
Distance: 8.9km
Time: 50.36min
Pace: 5.41min/km
Cals: 518
Weather: 19.1*c, wind – NNW, 9kph; sunny day, blue skies

I definitely did not have legs of steel today, it was more like legs of lead. After last night’s 800m efforts at Dickson oval my legs were complaining about moving any faster than walking pace today. Well, initially anyway. However, I gradually settled into a reasonably comfortable pace and just enjoyed being out in the fresh air. It was a gorgeous sunny autumn day in the nation’s capital. It’s a shame that I spend most of it indoors.

Today’s run took in a loop that started on Barry Drive, headed along the cycle path through Turner, crossing Macarthur Avenue, going past the ponds that were constructed from an existing stormwater drain, then along Wattle St, then turning off just before Lyneham shops (stopping for a coffee a Tilley’s was a tempting thought!), heading along Brigalow St, then back along the cycle path past Brindabella Christian College and Lyneham High ovals, past the ponds again, across Macarthur Ave, past Turner Primary, through Haigh Park, and back to work.

And since the run I have been hungry…despite having lunch…and afternoon tea…

And yes, I succumbed and had a packet of chips.

Good morning!

I think I can, I think I can…

5.34pm: SG session at Dickson oval – 6 x 800m repeats + warm up/cool down
Distance: 9.2km
Time: 56.05min
Pace: 6.04min/km
Cals: 536
Weather: 12.3*c, wind – E, 13kph

Another good session at Dickson oval tonight. Of course while I was running the 800m repeats I was not thinking how good it was. No, it was more like ‘this is hard’, ‘ I don’t think I can keep this pace up’, ‘this hurts’, etc etc.

So to counter the negative chatter in my head, I concentrated on thinking ‘I think I can, I think I can, I can do this, nearly there, just keep going’.

Of course after each repeat I was sure I wouldn’t be able to run another 800m but of course I could. And the interesting thing is I actually ran the last 2 repeats faster. Go figure!

So that’s my second Dickson oval session done and dusted. Hopefully this will help my running.

And of course the countdown is on – 6 sleeps until the Challenge begins! And I have a fitness test to complete this week.