Sink or Swim

What better way to start a Saturday morning than a 3.50 mile run before breakfast!?

I really love the weekends when I can get my run in early in the morning. (I’ve yet to be able to get up early enough to do that during the work week.) It gives me a burst of energy to power through the day, and I like having it done and over with so it’s not looming over my head all day like an unfinished chore.

Run Summary
Distance: 3.50 mi
Time: 46:39
Avg Pace: 13:20 min/mi
Elevation Gain: 115 ft
Calories: 285 C

Moving Time: 45:26
Elapsed Time: 46:39
Avg Pace: 13:20 min/mi
Avg Moving Pace:12:58 min/mi

It has become habit for me now on Saturday and Sunday mornings to hit the treadmill around 7 or 8:00 a.m. before I even make breakfast. It’s funny how at later times in the day, I need to time my workout well within a certain range after a meal or else I end up running out of fuel for the workout. Yet, first thing in the morning before eating anything I can power through just about any workout as long as I do it very soon after waking up (usually within 30 minutes of getting out of bed.) If I wait much longer than that, I start to get hungry and don’t have quite the energy-fuel my body needs for a good run.

My husband has often commented that he doesn’t know how I can work out first thing in the morning on an empty stomach. But this weekend he decided he wanted to give it a try, so we laced up around 8:00 a.m. and headed outside for a good run together. Today was my “long run” so I decided to go 3.5 miles, which so far is the longest I’ve ever run. And I actually RAN pretty much the whole way. I did allow myself a 1/4 mile brisk walking break after about 1-3/4 miles while I was heading up a big hill. And on the last mile there were a few uphill stretches that I walked. But for the most part I ran it!!

When we got home, Jim suggested we head to the pool to cool off. There is a nice pool at our condos, but we don’t typically use it much. Most of the time that I consider using the pool, it is either not open, or is filled with children. This morning we had the whole pool to ourselves and we did 30 minutes of laps.

The water felt so refreshing after that run! I really liked the idea of adding more workout to my day, while doing what actually felt like a cool-down to the run. It was nice and low-impact on my knees, yet was strenuous and challenging and I ended up burning almost as much calories swimming for 30 minutes as I burned on my 46 minute run!

To my surprise, within a few hours, I became very sore. I mean, really, really sore. My arm and chest muscles, basically my whole upper body, was screaming at me! I hadn’t fully considered what a strong upper body workout it was to swim laps and apparently the small amounts of strength training I’ve done in the last few weeks has not been enough to prepare me for swimming laps.

But, I was determined to be in full “beast-mode” today and I still stuck to my 25 minutes of strength training that I had planned for this evening. It was hard, but I felt very accomplished after completing it.

There is something that just feels so good about doing something physically challenging, especially when you don’t feel like you can do it. Getting it done feels like a big win!

My eating was a bit off the charts today, but I did use a certain amount of restraint. After all this running and swimming we cleaned up and headed out to see a movie at the theater that we’d been wanting to go see (the new Star Trek movie, was really good – I highly recommend it!) and we were both so hungry we knew we needed to grab lunch somewhere before the movie.

Opted for Panera Bread since it was on the way and they have fairly healthy options on the menu with several good choices for lower calorie meals. I got the “You Pick Two” deal where you get half of a cafe sandwich and half of a salad. I chose the Turkey Bacon Avocado sandwich (which is my absolute favorite!) and the Strawberry poppy-seed salad with chicken. The salad had so much good stuff in it! Strawberries, blueberries, pineapple, roasted chicken and pecans, it was fabulous! Lunch came in at about 425 calories and between all that fruit, the protein from the chicken and turkey, and the healthy fats in the avocado, I felt very good about the nutritional content of my choices. The worst part was the high sodium, even now several hours later my face is still flushed from the elevated sodium! (My weird physical reaction to high sodium meals is something I guess I’ll have to cover some day in another post.)

The eating went a bit downhill from here. At the theater I indulged a bit because, well…just because part of the “going out to the movies” experience is eating junk food! But I kept it in check for the most part, I got some water instead of soda (I don’t normally drink soda anyway, but it seems more tempting when I’m out somewhere like that), and I got a box of chocolate covered raisins (my favorite movie snack!). Before even opening the box I checked the nutrition facts label and sure enough they claimed there were 2.5 servings in the box! And each serving was 180 calories. So I was careful to only eat what I believe was about 1 serving and left the rest in the box. Said box of chocolate covered raisins is currently sitting on the desk next to me testing my resolve. I expect that box to land in the garbage soon before I am tempted to finish it off.

On our way home from the movie, we grabbed some sandwiches from Subway to have on hand for dinner. It really is nice every now and then to take an entire day off from cooking! And again I went for their Turkey Bacon Avocado sub on 9 grain whole wheat bread. I really love that combo of flavors, and I realize I could have saved substantial calories by skipping the bacon on both sandwiches but come on, every one loves bacon right!?

After dinner we were craving dessert, I did indulge but was careful on the portion sizes. I had 1/2 a Vitatop deep chocolate muffin top. (These things are seriously delicious, taste like a chocolate brownie, but they are PACKED with vitamins and nutrition and they are only 100 calories!) And we still had some ice cream left in the freezer that my mother in law had brought over when we celebrated Jim’s birthday a couple of weeks ago. So, I had 2/3 of a serving of the ice cream with it. So just by only having partial servings of each of those I shave off about 100 calories from dessert from the standard serving size. And considering most people typically serve themselves much more than what the product describes as a serving size, I think I did really well.

I’m only including all this detail about the food today because of my last post where I talked about my struggles with sweet treats. I’ve decided that if I really want it, I’ll let my self have it and I’ll enjoy it. BUT with that comes some responsibility on my part to closely monitor my serving sizes, and to make sure I am burning the necessary calories to balance it out. My normal daily calorie target is 1350 and today I ate 1708. However, I did so much exercise, that I burned over 600 calories. I closed out the day with a -197 calorie deficit, so I do not feel one ounce of guilt over today’s eating.

Tomorrow I will probably be very sore from that swimming. But I enjoyed it and I am so proud of myself for getting in so much activity today! Luckily I have an 80 minute massage scheduled in the morning, that should help quite a bit. Tomorrow is a 55 minute recuperative walk, I think I’ll try to get that in early so that after my massage I can completely relax for the rest of the day! 🙂

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