Saturday, March 25, 2017

C25k: Week 3 (Feb 27 - March 5)

Workouts

Monday: FitStar fitness test (7 min)

Fitbit has a companion workout app now, so I decided to give it a try. Fitting in anything besides my three runs (because I am motivated in terms of running) is extraordinarily challenging right now, so I've got to be really motivated to do anything else, and I'm not motivated to do some of my usual stuff (30 day shred, biking, etc.). 

Wednesday: Run 1.6 miles (2 x (90 sec / 90 sec, 3 min / 3 min), 16:30 pace, 46*, 9:00 pm, 131 bpm) +FitStar workout (18 min)

Friday: Run 1.6 miles (2 x (90 sec / 90 sec, 3 min / 3 min), 16:28 pace, 

Saturday: Fitstar workout (13 min)

Sunday: Run 1.6 miles (2 x (90 sec / 90 sec, 3 min / 3 min), 15:48, 43*, 12:30 pm, 142 bpm)

Total running: 4.8 miles
Average daily steps: 7,850

Weight: +35 (+5 change) WTF body?




Monday, February 27, 2017

C25k: Week 2

Workouts

Monday: Yoga video (15 min)

Tuesday: Run 1.65 miles (6 x 90 sec / 2 min, 16:27 pace, 43*, 8:00 pm, 129 bpm) + yoga video (15 min)

Intervals 11:03 to 13:13

Thursday: Run 1.7 miles (6 x 90 sec / 2 min, 15:17 pace, 37*, 6:00 pm, 132 bpm)

I got to run sort of in day light, during the week! It was dusk - just barely light when I started and just barely dark when I finished. Intervals 11:40 to 13:00

Sunday: Run 1.7 miles (6 x 90 sec / 2 min, 14:41 pace, 37*, 6:30 pm, 134 bpm)

Intervals 11:24 to 13:41. I definitely felt more sluggish (it was a long weekend, and I felt super stressed that I'm getting behind on work - I'm not sure if I am or not, but it feels like it! Balancing busy season hours - even if I can do a good chunk of it from home - with seeing my kid while he's awake is no joke), and it showed in my running intervals paces.

Total running: 5.05 miles
Average daily steps: 7,883


Weight: No change. Still +30

I'm only going to do body measurements every other week, or maybe once a month, because I don't think any weekly change would be more than the margin of error in measuring. (Plus, it'd probably end up being depressing.)

Food goal: Start the day with a mug of ACV, lemon juice, honey, and hot water.
Met: M, Tu, Th, F, Sa

Woke up late on Wednesday, just didn't care when I got up on Sunday.

Next week's food goal: Track everything in MyFitnessPal. 

No matter how much it is.

Active goal: Meet at least one of the three fitness tracker goals each day. (Frequency - 6 x 300 steps; Intensity - 3,000 steps; Tenacity - 10,000 steps)

Monday: F
Tuesday: FIT
Wednesday: F
Thursday: F, and technically I, except I forgot to change my tracker over from my jeans to my running tights so it didn't count!
Friday: F
Saturday: F
Sunday: FIT

Next week's active goal: Spend 30 minutes at desk standing 2 times each day (M-F; 1 time on Saturday when working 3 - 4 hours).

We have a pretty nice setup in my office, our desks are adjustable height, so we can readily change from sitting to standing. 

Saturday, February 25, 2017

Postpartum: Month 3

See also: Month 1. Month 2

Thank goodness for facebook messenger conversations with my mom - since I'm nowhere near getting around to writing these posts in a timely manner (don't even ask how much is filled out in the actual baby book...), I can just scroll back there and see discussion of how he was sleeping and photos of him playing, and sort of remember what was going on at a given point in time.


Baby


Continuing to become more interactive, and smiling and giggling at us. Generally a happy, laidback baby, although the 2 month shots (which actually happened at the beginning of this month) were not fun.He started grabbing at toys - not necessarily grabbing on himself, but holding on if we put something in his hands. 

At night we started typically have at least one 4 hour stretch around the beginning of this month, and by the hand we actually had a handful of 5 to 6 hour stretches! After initially getting him on some semblance of a routine and being in bed (with wake ups) from about 9 to 9, we gradually shifted bedtime to around 6 pm. With that bedtime, I started adding a dreamfeed around 10, and on an average night he was just waking up around 2 - 3 and 4 - 5, before getting up for the day around 6. We got onto the EASY routine (Eat Activity Sleep You), which means though occasionally he might need milk other time, generally he just eats after waking up so we only have to try to interpret tired cues.

Abe started doing what I guess is "crib training" (but not cry it out) to get him used to falling asleep on his own (we'd previously had to wear him in a wrap to get him to fall asleep - and then could fairy readily transfer him to the crib for nighttime sleep but pretty much wore him for all naps for the first 2.5 months). It actually worked super well (so long as I wasn't nearby to hear him fussing a little), and by the end of December we maybe had to bounce him or do more cuddling occasionally, but he mostly falls asleep after putting him down semi-drowsy.

He had his first snow experience! (And experience waaay more snow in his first 4 months of life than I expected him to have in perhaps his first decade.)


And first Christmas! My parents visited us (and Abe's family is local), so we got to have Christmas with everyone all together. I made him some bowties for some dapper holiday outfits.



Physical Health & Recovery

I had a physical therapy appointment, for the prolapse/pelvic floor issues, scheduled mid-December, but it got canceled because of one of the snow storms, and not rescheduled until January.

Mental Health

Things were mostly going well. I continued to feel less overwhelmed as my physical issues improved. We were getting into a reasonably decent groove and routine. I got a little bit down as I approached my return to work, but more in the sense of being nervous about mixing up the routine and adding so much more to my plate.

Fitness

By the two month mark, I had lost 10 pounds (probably mostly fluids), was only 10 above my pre-pregnancy mark. Around the third month, I'd started gaining, and by around New Year's/when I returned to work, I think I was about back to when I'd come home from the hospital, 20 pounds over pre-pregnancy. I was getting into some somewhat consistent (albeit short) workouts, but definitely eating and indulging more than needed merely to support breastfeeding. 

I did 30 Day Shred two or three times a week, a core yoga video, and fit in a couple swims and a couple indoor bike rides. 

General Thoughts

As I started approaching the end of my maternity leave, I actually was a bit sad about it. I know I was never meant to be a stay at home mom, for sure! (In fact, I realized recently that that's a big part of why for a long time I thought I'd never have kids - SAHM was my model from my family, and I knew I didn't want to do that. It took some time to absorb the idea of being a working mom.) I do miss him, but I am thrilled to be back at work, being productive. And I just appreciate the time I have with him so much more! (Not that it isn't hard... but I'll say more about that in the month 4 post when I was back at work.)

Friday, February 24, 2017

Friday Five: Postpartum Running Tips

Linking up today with Fairytales and Fitness and Running on Happy for Friday Five 2.0

You might all be tired of reading about my crotch by now, but I'm going to share a bit more about it anyway. I've been fairly lucky in my running carer so far, never having any serious injuries. I never would have dreamed that the issue that would keep me out for my longest break ever would be my pelvic floor!

It seems like pelvic floor issues, in women generally and specifically postpartum, are gaining awareness. My doula, midwife, and others, made sure to remind me that I can seek treatment, I didn't just have to live with it if I had issues. I know prior generations had more secrecy about these things, and I'm glad it's becoming more known that there are treatments, but it can probably stand to be put out there more. When I first felt what turned out to be a mild bladder prolapse, I started googling it and was seriously afraid that I'd never be able to run again.

I'm still just barely starting this return to running (finally, after a couple false starts!) and I certainly don't think I have it all figured out - I welcome any other tips and advice anyone has to share! But here are some thing that I've found important to keep in mind when having to improve and strengthen your pelvic floor to be able to safely and healthier return to running.

Not running with the stroller yet, but he can sit in it
for walks without the car seat now!

1. Ease into it. Seriously, progress even slower than you think you should. I didn't even start with Couch to 5k, because those 60 second intervals might have been too much. My physical therapist threw out the number 10 seconds as a suggestion - which I thought sounded ridiculous, so I went all the way up to 15 seconds! 

2. Wear a pad, even if you don't think you need to. I didn't really have the stereotypical issues of leaking while coughing or sneezing, so I truly had no idea how bad things were until my first run. I wore a pad, just in case, and that was a good thing. Until you get things figured out, it doesn't hurt to err on the side of caution.

3. Wear black pants/shorts - just in case. Even once you think you have it all figured out and are on the road to progress - just like everything else baby-related, progress isn't linear. You might not have peed yourself on the last several runs, and then all of a sudden you will. And you'll be really glad you're wearing black pants that make it not too obvious.

4. Talk to your doctor/midwife about it, and see a physical therapist if you need to. Not that I'd given much thought at all, prior to this, to what it takes to have the ability to not pee. But I didn't really know that there are physical therapists who specialize in pelvic floor issues. My midwife recommended one in particular, and she's fantastic. My issues are a combination of weak muscles, tight muscles, and scar tissue. So our sessions include trigger point massage for the tight spots and scar tissues, as well as practicing contractions (both talking through them and using an electronic device to track the pressure), and getting recommendations for what to practice on my own. Even just having her describe kegals or ab contractions in specific ways have made it easier to do them more effectively, in a way that just reading advice on Dr. Google didn't.

5. Don't give up. While there might be a temporary set back, we live in a time with tons of medical advancement. There are treatments and options available. Depending on the severity of your issues, those might escalate beyond doing kegals (even up to surgery), but there is almost certainly something you can do to make your body work the way you want it to.



Tuesday, February 21, 2017

TOTR: Three Running Wishes

I don't want to make too many posts just be listicles and/or link-ups (although when I'm busy it's easier to get something posted if I have the focus/direction of such - but I hope I generally still maintain my own voice here and am creating content that's relevant to me and interesting to you - any feedback on this?), but I found this week's Tuesday on the Run theme to be really interesting to think about and wanted to join! So today I'm linking up with Marcia, Erika, and Patty for Tuesday on the Run. 

This week's theme: the running genie has appeared and granted you three wishes - what are they?

1. I would like my calf tightness to go away. Throughout my running years, tight calves and occasionally extending into tight ankles/achilles has been my biggest recurring issue. One small benefit of not being able to run for the last bit of pregnancy and for a while postpartum was that my calves felt normal for once! But as soon as I started consistently running again (and, uh, not stretching consistently) (and returning to work and wearing heels consistently), my calves are insanely tight again! 

2. I would like for super easy running/heartrate training to always be fun. I know it's important, and there are definitely times when being able to go out nice and slow and zone out is relaxing and just what I need - but there are times when it isn't, and it'd be easier to see the improvement that it causes if it were always enjoyable!

3. To run an entire marathon without walking breaks. I'm not one to think that you're not "really" running if you take walking breaks or use an interval method, nor is it even about walking slowing down my time. Just for the sake of accomplishment, I want to fully run 26.2 miles. 


Monday, February 20, 2017

C25k: Week 1

Workouts

Thursday: Run 1.65 miles (8 x 60 sec / 90 sec, 16:53 pace, 46*, 8:00 pm, 128 bpm)

Intervals 11:30 to to 12:51.

Saturday: Run 1.65 miles (8 x 60 sec / 90 sec, 15:16, 48*, 4:15 pm,139 bpm)

Intervals 9:13 (seriously? I'd like to believe this) to 12:38.

Sunday: Run 1.65 miles (8 x 60 sec / 90 sec, 17:06, 45*, 6:30 pm, 122 bpm)

Intervals 11:42 to 13:24. 

Total running: 4.95 miles
Average daily steps: 9,131

I totally dropped the ball on the yoga thing. Early mornings have not been happening (well, they have been, because baby. But I've been going back to sleep/napping any chance I get.

I've also been eating crap, and I've gained weight, and I've reached my breaking point where it's no longer ok. I came home from the hospital 20 pounds below the end of my pregnancy, and within a month or so had lost another 10 (which I claim no credit for - just reduction of fluid retention and whatnot). I've now gained 20 since then (30 over my pre-pregnancy lowest weight, which is my goal to get back to, eventually). Yes, I'm 10 pounds heavier than when I came home from the hospital after having the baby. I need to fix my eating, and I need to keep myself accountable, so I'm going to be sharing progress and goals here. 

Weight

Weight: +30 lb
Chest: +5" (I realize this is in large part breastfeeding related, but not 100% I don't think)
Waist: +6" (mommy pooch seems to be real)
Hips: +5" (also possibly birthing related, but again, probably not 100%)

Next week's food goalStart the day with a mug of ACV, lemon juice, honey, and hot water.

The alleged health benefits of drinking apple cider vinegar might just be woo, but even if so it would be beneficial for the first thing I taste for the day to not be diet coke or other junk. I think (hope) being consistent with a (small) new habit will help snowball other new habits.

Next week's active goal: Meet at least one of the three fitness tracker goals each day.

I'm still using my fitbit, as well, but my work changed insurance on January 1 and they issued pedometers that we can use to earn points that reimburse our deductible. I have somewhat mixed feelings about the "big brother watching us" and dictating health actions and whatnot. But it is motivating to get steps in when you're earning actual cash, not just bragging rights against your friends.

You can earn $1 each day for each of three things: Walking 300 steps within 5 minutes, 6 times during the day (frequency). Walking 3,000 steps within 30 minutes, once during the day (intensity). Walking 10,000 steps total for the day (tenacity). Even if I'm nowhere near 10,000 steps, I can still accomplish the other goals, especially the frequency one.

Friday, February 17, 2017

Friday Five: Benefits of Winter Running

Linking up today with Fairytales and Fitness and Running on Happy for Friday Five 2.0. The theme for today is "winter fitness rants" - but I'd rather go the opposite direction! Maybe (ok, probably) it's just because I've been out of the exercise - and running, in particular - game for several months, but I'm enjoying the winter running ("running", such as it is) this year. It does have its perks.

What usually passes as "snow fall" in Portland,
though we had much more than that this year!

1. The cooler temperatures mean you can head out for a run on a nice weekend afternoon (rather than have to get up insanely early to beat the heat) - and that makes it perfect for the whole family to head out. Especially since I'm doing running intervals, I've joined Abe the baby for my weekend run/walk the last couple weeks. I run, walk back, walk together, etc. We can even make our route towards a park nearby for baby playtime now that he's old enough to sit in the swing (though doesn't seem terribly thrilled so far). 

2. Those cooler temperatures also mean your pace isn't impact by the heat - so you can feel awesome about how much faster you are than in the summer! This is particularly relevant when just getting back into running - I know my paces aren't, and won't be, anywhere near my pre-pregnancy paces for a while. But not being hampered by hot weather and at least makes what I'm capable of a little easier to handle.

3. To stay cool in the summer, you can only strip down so far. It may be annoying to have so many freaking layers on, but at least you can keep adding layers to stay warm. 

4. I actually really enjoy the peace of being out on a dark, cool evening. Less foot traffic or vehicle traffic, easier to just enjoy the sky and stars above you. 

5. Of course, in the dark you do need to make sure you're visible to others - I think it's fun to have different reflective and lighted gear. At the moment I have a reflective + blinky vest and blinky lights on my shoes. I just saw a suggestion on Amazon for lighted and reflective slap wristbands, which I'm very tempted to get!




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