Yesterday was a 3.0 mile day! We ran 3.0 miles against the wind. Whew! That was tough. I am taking the day off from running today but will resume tomorrow. A little game I like to play with myself is "wake up in the morning and begin wiggling my toes, then moving one calf at a time and then my arms to see if I am going to be able to move". It is amazing but I am not very sore. Just a little. I hurt my toe though. I have the longest toes and they curl under some when I run. I don't know what to do about that but my third toe on my right foot is very sore to the touch. Any suggestions? Toe braces? Those little dividers you use when polishing toenails? Toe splint? Resizing Toe Surgery? I don't know. I am very excited about increasing my miles though.
Now on to the eating. I read a great online article at Runner's World about the runner's diet and found out some interesting tidbits. These do not just apply to runners. Some are very startling!
* You will burn 100 calories for every mile run.
*It only takes 100 extra calories a day to gain 10 lbs in a year. (this might be the problem. hmm)
*To estimate our daily calorie needs for maintaining your current weight, take your present weight and multiply by 13. That number covers your metabolic needs for the day, factoring a bit of light activity.
* To lose a pound a week, you must create a calorie deficit of 500 calories a day. (3,500 calories equals one pound)
*50% of your total calories should be carbohydrates, 25% should be fat, 25% should be protein
(This does not mean that 50% of what you eat should be mac n cheese!)
The article provided a list of foods for each category that are considered good carbs, proteins, fats. If you want to check it out follow the link. I fould it very helpful. I will not follow anything rigidly, I know myself better than that, but it does give me some guidelines.
The other thing that I read was about portion control. This is where I really am failing. My portions are huge compared to what is advised. I may choose to make myself a salad, but it is going to take 1/2 a head of lettuce, a tomato, carton of mushrooms, 1/4 block of cheddar cheese, and enough salad dressing to make the lettuce unrecognizable as a leafy vegetable! This is something I must work on.
That's it for now.
2 comments:
Silly, I know. But, don't forget fiber?! Fiber is a huge part of your daily makeup,and should be a huge part of your diet! I am learning alot about that as I go!
And, for the toes......please....have you had your feet fitted for your shoes???
We are huge fans of Fleet Feet, there is one here in Bham and one in Huntsville!
Thanks for that word. I was actually at the Fleet Feet website yesterday. I knew about the one in Huntsville and plan on going there. I am also a big fan of fiber, I know when I was doing weight wathcers if i could get some fiber in the mix, I could get the points down. And not to mention the regularity issue. Everybody wants to be regular, right? : )
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