As more details come through regarding the lock,stock n barrel move to the Far East, the likelihood of having a Goal Event or “A” Race before summer, dwindles away. However, training continues in a somewhat structured manner and if I do manage to find an outlet for the training so be it. It’s good to know that my focus for running doesn’t necessarily need to be Run Event “A” and try and achieve time/WAVA “B”. It’ll be nice to be Half Mara ready and Marathon capable, come April and the surprisingly mild weather has made long runs very pleasant, so I continue to smile whilst the Achilles holds out.
Twenty-Thirteen training started with the NYD park-run, accompanied by Hamster and donning my new Lunarglide+ 4s. OMG these are sooo different from the 3s and make my preferred model, the mark 2s, seem clunky and heavy by comparison. More importantly from my perspective, is that the 4s have no seam along the inside foot a.k.a blister sites. Bonus. Hamster and I chatted and caught up for the first 2 miles and then, at the point where my fitness fell short, I shut up and concentrated on not succumbing to my dodgy belly. A modest 25.34 which is a nice target to beat over the coming months. I managed at rather tougher, windier 25.16 at Ediniburgh a few days later [where FiWright got awarded her 50 teeshirt but didn’t actually get given it on the day], again, succumbing to that feeling of dodgy guts. But then, I had altered my eating, so I couldn’t have expected anything else. Altered? Yeah, I was suddenly not eating chocolate :-p
I have heard a lot about clean eating and experienced a week of such at the Fitcamp I attended last May www.TheCamp.co.uk . What surprised me that week was that I didn’t feel hungry. Not once. I ate all my food and I enjoyed it. I was also exercising frequently and through-out each day. Sure I was extra tired but not hungry. Two friends have also recently had a lot of success with weight control following a similar approach (take a bow LabWalker and Corrah) and I decided on Hogmanay that I would adopt a couple of new habits and carry them out for 20 days as a wee experiment.
Every year we as a nation resolve to lose weight/take up a new fitness regime/stop smoking or similar and hence the gyms are fit to burst and the streets are paved with new runners. Nicotinette sales and Slimmers World subscriptions shoot through the roof. Good luck if you ARE one of those, making and sticking to 2013 resolutions! I have never succeeded in keeping any specific New Years Resolutions but this year I thought I would make a few positive changes for a short time and see if the effects were sustainable and whether the changes could become part of my life (rather than a finite diet which can be restrictive and lead to grumpiness)
There is much myth and mire written about the 21 day habit forming theory but in reality what I need is: consistency, reward and motivation. I find that not doing too many things at once (quality over quantity) and being realistic in the approach works best. I might need to lose 20 lbs according to some BMI chart somewhere, but let’s just start with 7 lbs, shall we?
My guidelines are:
- Drink only water or herbal tea
- Choose the most natural food available
- No artificial sweetners as substitute for sugars
I kept a food diary for 8 weeks; painful to fill out every day and painful to read, but it has helped me acknowledge the following “shocker”
I drank up to 30% of my total calorie intake: fruit juice, hot chocolate, coca-cola, non-alcoholic drinks when out i.e. virgin cocktails, fizzy juices like lemonade, tea with milk and sweetner, often 8 or more a day including Starbucks, Costa and other brands with full fat sweetened milk.
Not only were these drinks adding calories without filling me up or providing satiety, they were also adding E-numbers, various toxins (think aspartame et al) and elevating my sweetness signals, which if you’ve ever tried having “just one” chocolate/biscuit/slice of cake you’ll know that one begets the desire for more!
After 1 week of “clean eating” I was astounded as the scales registered over 5 lbs difference! I weighed myself at the same time, one week from initial weigh-in on Hogmanay morning (31/12/2012). If anything my exercise has been slightly down this passed week. We’ll see how the next 2 weeks go but I am quite hopeful that I will be below my lowest running weight and as I write, I am just 3 lbs above it.
Consistency- just do the three things above
Motivation – to drop below my lowest weight recorded since I started running in June 2009 (bearing in mind I didn’t actually lose any weight, although I lost bulk, until February 2011 !!!)
Reward – a lighter me running around, putting less pressure on my knees, ankles, feet, joints, ligaments and that all important Achilles tendon. I may have bought myself a new swimmer as well 😉
In my day to day business and social life, I tend to eat out quite a lot. At least 3 times a week. Instead of avoiding the situation I’ve decided to become a pain in the backside, in order to be Good to myself and not let someone else’s menu dictate portion size and content. Be a pain, why not? It’s your body and chefs don’t usually mind making small changes especially if it saves them money because you’re leaving things off or out. I’ve had chefs come over and make suggestions as to how they could decrease the fat or calorie content of their dishes for me (when I’ve been bothered to ask and I’ve known the establishment pretty well).
- Make protein the focus of the meal. I go for baked fish or grilled skinless chicken
- Ask for no bread and take the sauce on the side
- Substitute salad for any creamy side dishes containing mayo. You can usually have this instead of chips/mash
- Only drink water
- If you must have a starter, ask if the soup is non-cream or ask for a salad
- If you must have a dessert, ask for sorbet or fresh fruit salad (no cream)
I can’t see myself as a good “Mom” who always has an apple or healthy snack squirreled away in my sensible handbag but I can say that faced with one of the denizens of unhealthy travel eating – the petrol station – I can note that they have very little which might qualify as clean food. However (as I told myself last week) DON’T PANIC! Do the best with what’s available and that goes for buffets, set menus and the like. I opted for a black tea (no milk or sugar) and a plain oaty porridge pot. OK, carbs yes but not full of junk….and it was one little pot of porridge in a week full of fruit and water and good clean eating. I always thought it was weird that folk would come spiraling off a diet after eating one of something they deemed as bad and then just restart the following Monday. No, darnit, keep going. I am not fretting about it but I am still concerned that unless you want a plastic cheese sandwich (their only non-mayo option), there’s not much for the weary, hungry traveler who doesn’t want pies, crisps and chocolate. Maybe I should’ve packed something in that sensible bag eh?
So bearing all that in mind, the couple of long runs have been tough due to a lack of carbs and general stodge to draw from. I re-read various parts in the Allen Carr Easy-weigh book and also Fit B*tch in the Kitch which centred on the fact that milk is designed to fatten up baby calves and cereal is used to fatten up livestock. So for the moment, cereal is off the breakfast list (Carr advocates fruit and fruit only). I use coconut, soya, rice and other milk substitutes as well as soya yoghurt so without milk in my numerous cups of tea, I’m quite low on dairy at the moment too. I wouldn’t be adverse to protein for breakfast tho! I’ll not lie, I did find a 14 mile LSR on Halva and Yerba Mate tea a little tough but it’ll take some time for my body to get used to this. Halva is my carb-gel substitute for longer runs and it is yum-tastic and you don’t need much to satisfy a little hunger pang.
[I’m a bit worried about having a carb fest or eating any carbohydrate foods incase I slump into a coma an hour afterwards!]
|01 – 07 Jan||
20.4 miles run
5.4 lbs lost
Some useful links
YERBA MATE TEA http://www.selfridges.com/en/Food-Wine/Categories/Shop-Food/Tea-coffee/Tea/Yerba-mate-tea_554-3002133-YERBAMATE/?cm_mmc=SEO-_-google-_-googleshopping-_-Teapigs&_$ja=tsid:32977%7Ccc:%7Cprd:12641253%7Ccat:Food+%26+Wine+%3E+Categories+%3E+Shop+Food+%3E+Tea+%26+coffee+%3E+Tea