Happy Fall! I’m sitting in my house writing this in sweats, socks, slippers and blankets ha!! I don’t want to turn my heater on yet. I’m going to resist as long as I can. Once that seal is broken, I can’t go back until next Spring.
Want to know a not so secret secret? I hate pumpkin. Pumpkin flavor just doesn’t do it for me. Pumpkin spiced lattes I especially don’t understand. A grande pumpkin spiced latte has 380 calories, 14 grams of fat & 52 grams of carbs. It does have a very slightly redeeming 14 grams of protein. You know what I could eat instead?? CAKE. COOKIES. French fries! Hahahaha. If you like pumpkin – by all means, you do you! I will be sticking with cookies and french fries 🙂
This week has been a positive upswing as far as my knee pain goes. I was starting to feel pretty desperate when the pain was not getting any better. I’ll explain more in a minute on that. My active release therapy doctor seemed positive, but with each passing day, I was getting more and more nervous. The Nike Women’s Half marathon is only about a month away now and I want to prepare my body for race day already!
Here are what the week’s workouts looked like:
- Monday: Rest day
- Tuesday: Biked 25 mins, biceps & triceps. My leg and knee had no pain biking, so the doctor said I could do that. This, of course, has sent me down the rabbit hole of wanting to do a triathlon. That makes sense right? I’m too hurt to run, so now I want to do a tri? #girllogic
- Wednesday: 30 mins plyometrics, chest & shoulders
- Thursday: 30 mins bike, back & abs
- Friday: 20 mins bike, legs/glutes with light weight & chest/shoulders
- Saturday: 20 mins easy running, 10 mins harder intensity
- Sunday: the BF and I did a work out of his that was pretty fun/hard – 10 medicine ball woodchoppers, 15 medicine ball slams, 10 burpees, 8 times through. I finished in 14:22 and it was tough! Although next time I would like to try and up the weight of my medicine ball a bit.
Saturday’s run was doctor ordered. I cannot say enough how hard I have worked at being a good patient. I did the run on a track because it is a little more forgiving than ground or even a treadmill. My leg and knee did not feel good. It ended up being 3.74 miles and I was hurting. He had told me he wanted to try this because with all the active release therapy, he wanted to see how the tissues would respond to running. Seeing how recovery went was the most important part of the exercise. That being said, I fully admit to falling apart into a big ol’ pity party when the run didn’t go the way I was hoping. It is tough to stay positive, even though that is the right thing to do.
Saturday night we went to my boss’ birthday party and that helped take my mind off things. They do a huge Roshambo tournament. Such a great idea and so much fun.
My people <3
Sunday morning I was thrilled to wake up and find out that I had no residual pain left over from the run the previous day. This morning (on Monday) I was even able to run 3 miles without pain. So I’m feeling cautiously optimistic about things.
FOOD – the most important part!
I am still committed to doing the reverse diet with Katie (I’ve written about her before, but you can learn more about her & reversing dieting here). However, we agreed that while I can’t run we would not increase any more. It is really mentally tough for me to be eating twice as much as I am used to when I’m not running. However, it is SO important. You have got to fuel your body and learn how to be comfortable with that. Macros stayed at 135P/215C/53F with one lower carb day at 140P/150C/58F.
Some of my favorite go to meals:
Protein pancakes (recipe here) & Black rice with chicken & broccoli
On lower carb days I love avocado toast with whole eggs. Helps keep the carbs low, but you get the delicious fats from the egg yolks & avocado and that makes it very satiating.
Favorite weekend treats were a smoked salmon bagel & those big soft cookies from Safeway. They come in a box of 4 kinds and the best ones are the chocolate chip with peanut butter cup chunks. WHAT. I don’t know what they do to them but MYGAWD.
I take one “untracked” meal every week. Some people call this a cheat meal, which is fine too. I just love the term untracked meal. I don’t think eating one meal a week that isn’t perfectly perfect is bad, and cheating has a bad connotation to me. So, I have my untracked meal and enjoy EVERY bite of those cookies MMMM!! (Disclaimer – I try very very hard to eat just one or two. This is a super human feat.)
I am very committed to being good about my nutrition (enough of it), hydration (at least a gallon a day), and stretching (love you Romwod!) while I finish healing and hopefully get to continue training.
With love & Safeway cookies,