Sunday, May 15, 2011

Morning Gym Time

Another morning rising at 6am is not such a bad thing. I really am a morning person, and today it allowed me to get some work done on a grant that I am working on and plan my workout before 8am.

There was a 'Power Pump' at 10:15 this morning, and I wanted to go since I didn't get to try it out on Friday. I also wanted to run, so I decided to head over (it's about a 3 minute walk from my house) to get my run in before class. I got in a long stretching session, signed up at the front desk for the class and then proceeded to a treadmill. After a short warmup I moved into running at 4.0mph. I was hoping to get in some intervals and do 3 miles in under 45 minutes. A few minutes in, it became clear that there would be no intervals and 4.0 was definitely my top speed for the day. I slowed it back to 3.5, and settled in with good breathing and posture. The cramps on both sides subsided, which almost never happens! Note to self: You can slow way down and still be running, which will actually allow you to go further and hurt less. What a concept! 

I ended around 35 minutes, to give myself enough time to stretch after the class, cool down and get the weights prepped for the class. So much for my cool down; the rock hard, energy chick who taught "yoga" last time I went to a class walked in! It turns out that her attitude and energy are much better suited for this type of class, and I really enjoyed it. 'Power pump' is similar to 'Boot Camp' classes I have taken in the past, which are basically circuit classes that work each muscle group and incorporate cardio to keep your heart rate up. I was shocked at how hard it was for me! I know that I ran before the class, and hadn't had much to drink or eat, but wow! Last week was great, and I got in all the workouts that I scheduled and this week is off to a great start.

I need to get my eating reigned in, so that I don't erase all the work that I do at the gym and out running. My resistance muscle has not been exercised much, as Judith Beck would say. One of her tools is to create a deck of cards that lists advantages, mantras and other helpful information that you need to keep to your goals. It's basically self managed cognitive therapy for weight loss. I find her book to be quite accessible, and I keep telling myself that I will sit and make my own deck. I even bought an index card notebook.

With such a productive morning, I am thinking I might actually get the deck done today!

What did I eat this morning? Before? During? After my workout?

Before: 2 biscuits (My husband has mastered biscuits in just one year of Southern living!) and 0.7 ounces of sharp cheddar. I drank about 2 cups of water, not enough!

During: 3 Shot Bloks, 1 every 1/2 hour and about 20 ounces of water

After: 1 cup of whole, organic milk with 1/2 scoop of GNC vanilla protein powder and 1/2 package of spinach and cheese raviolis with 1tbsp of Brummell and Brown mixed with a LOT of Penzey's minced garlic (AMAZING!)

Total daily intake of calories, thus far: 1,097 with 45.8 grams of protein and a decent amount of calcium, but only 3.7 grams of fiber and a 19.4% fat. My fat % will drop over the day, and I'm not too worried about increasing my fiber either. Dinner is looking like ham and bean burritos with lots of kale and maybe a salad on the side for increased roughage.

What are your favorite dinners to make when you have extra time? Do you have a protein powder that is your go to after a workout? Do you just stick with chocolate milk post-run?


  1. I have gotten hooked on having chocolate milk after my long runs. I'm pretty sure it is because I usually stop by the convenience store for a bag of ice for my ice bath, and the little bottles of chocolate milk are right there too (in the super nifty Toy Story bottles, LOL).
    If I have time, I love making lots of veggies to go with dinner. Steamed spinach, steamed asparagus, grilled corn on the cob... So tasty!

    It sounds like you had a really good workout. I like that index cards idea... I'm still having a hard time with eating too much junk, so maybe I'll try that trick. :)

  2. I know it's a good post-workout choice, and I would love the excuse to drink chocolate milk. I think it might be best for me to stick with my soy milk and vanilla protein powder, which I really do enjoy!

  3. Hi! Thanks for finding and following my blog. I'm running Disney in September too, it's my first 1/2. Fun to connect - looking forward to virtually training with you!

  4. I saw your reference to Disney in a post I read, but wasn't sure if you meant the Wine and Dine.
    I fell off the wagon in March, and am slowly getting my footing back. I am excited to run this race, and if I stick to my training I will have no problem at all even though I am not were I wanted to be at this point.

  5. Hi! I just found your blog and am now a follower! I am also a big fan of chocolate milk but also lately protein smoothies with almond milk, peanut butter and a frozen banana with chocolate or vanilla protein powder. Yummy! I hope to run a Disney half someday

  6. Hi Christy, thanks! I ran a 5k there this past January and it was a lot of fun! I had wanted my first race ever to be at Disney, in memory of my Dad, but it didn't work out that way. I figure my first 1/2 marathon is a big accomplishment too. ;) They are expensive, and certainly not something I will do on a regular basis, but I can't wait to get my official race shirt!!! Your running recovery drink sounds yummy! I think the sweetness of chocolate milk would just encourage me to want more sugar, and I definitely don't need that encouragement!

  7. I'm having the hardest time with my eating lately too!??!
    When I have time to thaw meat and shop fresh veggies, my favorite is always marinated chicken breast on the grill with steamed broccoli or asparagus.
    I've tried the protein powder, but prefer just plain choc milk after long runs.

  8. I think my favorite post-workout dinner is a cheeseburger with a lot of greens. Then I get my protein, a little bit of calcium and lots of crunch in my greens and toasted bread. Scrambled eggs are my go-to meal when I don't have a lot of time or I forget to thaw some ground beef.

    When I run or bike in the morning, I seem to often end up at one of the local coffee shops and so my post-workout drink is often coffee and a big glass of water. Perhaps not the best thing, but it does taste really good!

  9. Eggs are absolutely one of my favorite go-to meals! I sometimes buy the cartons of egg whites just so that I can have more whites. I am one of the few that actually likes the white better than the yolk.
    Jess, I think the change of season makes it harder too. We are waking up from the winter and our bodies know it's time to move again.