Twisted in Two Planes, AAR 3/31/19 end wk 15, 167 days Left

Dear Coach,
I did everything this week!
A few HUGE changes/learnings:
  1. I realized that I have gotten a ton better running the hills in my neighborhood this week with the new workouts – when I ran them last Nov, they were soul sucking but really not so bad now!!!
  2. You can’t “think” your way to a faster running cadence.  I used the metronome and successfully ran at 165-170 during the 10 miles today when last week during long run I tried to but still only ran 153 spm.  Need to slow down pace though and get back to Z2 under 118 BPM/was at 123 BPM today.
  3. Started trying to use my new Garmin F935 watch and found it matches my heart strap well on long runs but having issues with displays, etc – have to learn how to use it
  4. Finally found a PT, Mike Roberts, that I think is going to fix what is evidently a twist I have in two different planes.  See in the photo below how I am leaning and twisted to the left.    Switched to all unilaterial exercises Wed 3/27 onwards until it is fixed. Note that I am taking Aleve a few times a day now and often can’t put my socks on in the morning.  Feeling a little better already since eliminating dual foot weight exercises – he says I’ll end up stronger than before after we fix it.  I am not worried about getting strong and will continue to work strength enthusiastically with unilateral exercises until then – perhaps the best way to do them anyway 🙂

IMG_3493.JPG

Changes I am making
  • With the longer runs and workouts last few weeks, I changed food to moderate for T, R, F, Sa, Su and this is making me gain weight since I got back from Bonaire, where I had been at 135 (am now at 143).  I am going back to the previous macros (my RP base/Light day at 151c, 56f, 134p = 1644 total calories) and adding in only 100g for Gu on runs/bike Sat and Sun- else all LIGHT days.
  • A little cleanup – I am not wasting all this exercise by screwing up my nutrition.  I want a six pack!!
    • Switching from butter to nut butter with toast in morning
    • Realized whole wheat flour is different than wheat flour so only using whole wheat
    • Being purist on best sources of prot/carb/fat
    • Back to measuring half and half 🙂
  • Can’t follow std RP templates while working out in am and pm so am doing the following:
    • Eating fuel/fire in morning before workout
    • Having higher carb meals after morning and evening workouts, spreading out the rest during the day
    • Switching from butter to nut butter with toast in morning
  • Having some gear issues with new Garmin (still working on setting it up and comparing its HR wrist sensor to my chest strap and other running app) and lights.  This will pass – working on that today
  • Hair control:  Started using better headbands (way wider in front and wider in back) to keep hair away from me
 Train on!
Laura

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