Goals

Image: pixtawan / FreeDigitalPhotos.net

I was catching up on several weeks of the MarathonTalk podcast while I was on holiday and there was a great section about setting goals.  The context was putting together a five year plan, but for now, given that I'm still on the injury bench, I've decided to be a bit more short term about it and set some goals up to the end of this year.

So here we go:

Next three weeks

To increase my calf stretch to 10cm on each leg.  This is the shortest stretch measurement of normal range of movement.  There are a couple of reasons that this is my initial goal,  Firstly because my physio has told me that if we can't get rid of the pain (my heel still hurts) then I'll need to think about going for scans etc.  My next physio appointment is on 10th October and I want to do everything possible to get my calf muscles stretched out by then.  If it's still not good, then at least I'll know that I've made every effort and will let the NHS do its thing.  The other (secret) reason for achieving this goal is because I'm (secretly) convinced that my physio will tell me that I can run again if I do it.

In order to achieve this I need to do as much stretching as possible (hourly!) and also need to do my strengthening exercises (2 x 15 reps three times daily).  I also now have some Superfeet orthotics which should help support my arches and take the pressure off my heel.  Keep your fingers crossed everyone!

To end of 2011

My main goal is to hit my interim goal weight of 11st5lb.  This is the top end of a healthy BMI for my height.  Not sure that I agree with BMI as a measurement, but it'll do for now, as I've got to aim for something.  This means that I need to lose an average of 1.6lb per week between now and the end of the year.  I think that this is challenging, but possible.  There are a few obvious reasons for this goal.  Firstly because I've been banging on about it for ages.  But also because the less I weigh (within normal healthy limits of course!) the less impact will go through my heel whenever I run.  There's no doubt that the fact that I'm overweight has been a contributory factor in my injury, so I need to get this sorted out if I want to continue running long term.

In order to achieve this weight loss, I've put a little exercise plan together.  Essentially I'll be swimming Monday, Wednesday & Friday in the mornings (after dog walking and before work) and going to the gym those same evenings straight from work.  This fits in well with my dog care on those days.  Tuesday and Thursday I look after Murdoch, so they'll be rest days, with dog walking as some gentle exercise.  On Saturday the plan is to rest up and maybe have a little fun! Sunday is a longer gym session.

I will also be taking more care with my food intake - no use exercising if you're going to go home and stuff yourself full of crisps. Or wine. Or chocolate.  Or pie. Mmmmmmmm pie....... *ahem* sorry drifted off for a moment there.

My other (secret) goal is to have started running again by the end of the year. Don't care about distance or speed, just want to be able to run!  Especially as in a couple of weeks I'll know whether I got lucky in the London Marathon ballot.............

Yum!

Monsieur, wiz zis second post in one day you are really spoiling us!

I just had to share my super delicious dinner with everyone - mostly courtesy of my dad and the excessive crop of runner beans his garden has produced this year. Seriously, he's drowning in them, especially with mum away in Costa Rica and therefore not doing her share of bean eating.  He's had to put about a hundred weight of them into the freezer.  However, I digress.

According to my calorie calculator each serving is about 535kcal, so it doesn't break the bank as evening meals go.

Runner bean & parma ham risotto (courtesy of tastes of summer)

Serves 4

Preparation time: 10 minutes

Cooking time: 20-25 minutes

Ingredients:

250g runner beans, topped and tailed, side strings removed if necessary and sliced thinly on the diagonal 

1 tablespoon olive oil 

25g butter 

1 medium onion, finely chopped 

350g arborio rice (or other risotto rice) 

1 – 1.2 litres hot chicken or vegetable stock 

6 slices Parma ham, cut into ribbons 

75g Parmesan cheese, grated, plus extra to serve 

Small handful of basil leaves, shredded 

Salt and pepper

Method:

1. Bring a pan of water to the boil, add the prepared runner beans and cook the beans for about 4 minutes, or until just tender. Drain and set aside while you cook the rice.

2. Heat the olive oil and the butter in a large heavy-based saucepan. Add the onion and gently fry for a few minutes until softened but not coloured.

3. Add the rice to the pan and stir for a couple of minutes. Have the hot stock in a separate pan and keep it at a gentle simmer. Add a couple of ladles of the hot stock to the rice and cook over a gentle heat, stirring frequently, until the stock has been absorbed into the rice. Continue to add the stock to the rice, one ladle at a time, stirring after each addition until it has been absorbed. After 18-20 minutes the risotto should be cooked – it should be creamy and the rice grains tender but retaining a little ‘bite’. You may not need to use all the stock.

4. Add the cooked runner beans, Parma ham, Parmesan and basil to the cooked risotto. Add a little more stock, if necessary, and season to taste.

5. Serve the risotto with shavings of Parmesan and black pepper.

6. ENJOY!

The science part

OK, I'm going to blind you all with science now (or possibly just make you fall asleep - up to you - I'm not judging).

For someone of my weight, the daily calorie guideline is approx 2,100 to maintain current weight.  In order to lose a couple of pounds a week, I need to create a calorie deficit of approx 1,000 calories a day.  Some of this will come from reducing my food, while some will come from increasing my activity.

So here's how it went for day one:

Got up, walked the dog, then headed to work. In total I burned 290 calories this morning, just from walking. Whoop!

For breakfast I had uncooked porridge oats, mixed up with a splash of skimmed milk and some Rachel's Organic low fat yoghurt. I love this yogurt, has anyone tried it?  Today I had the elderflower & apple flavour and it is delici0us.  This is a fairly typical breakfast for me (unless I pop into M&S on the way to the office and grab a cinnamon swirl - lovely, but quite a bit more naughty!) and you can always spice it up a bit by adding some fruit to it - raspberries, strawberries, anything really. A friend put me onto this breakfast some time ago and I've never looked back!

Mid morning snack - some edamame followed by a bag of sesame sticks. Case in point - not everything that you can buy from Holland & Barrett is good for you! I do love this snack though, and had a bag of them left in my desk drawer.  I'm not going to beat myself up over the fact that I ate them, I've factored them into my calories for the day.

Om nom nom - edamame

1pm arrived and I headed to the gym for a quick 30 minute lunchtime session.  I went on the crosstrainer and burned 340 calories. Whoop.

When I got back to the office I had a quick spot of lunch.  Today's lunch is not typical.  I usually have a sandwich, a salad or possibly some reheated leftovers. Today I had low fat Brussels paté on some water biscuits. The paté needed eating up, but I have a feeling that this v. light lunch will leave me feeling a bit peckish late afternoon.

4pm. Waaaaaah! I want to eat something! But I'm not actually hungry, so I won't.

I'm going to post this before I leave the office for the day, but I'll let you know that for dinner I'm having one of my favourites.  It's essentially spaghetti bolognese but instead of pasta, I have bulgar wheat.  I call it Beefy Bulgar and I made a big batch of it for dinner yesterday, so now have another three portions to work my way through for the remainder of the week.  If anyone ever wants a recipe for the things I mention here, just say the word and I'll post it.

Daily summary:
Calories eaten: 1,500
Calories burned: 630
Calorie deficit: 1,230

Quote of the day - from Kim Peek - the real guy that the film Rain Man was loosely based on:
"Learn to recognise differences in others and treat them like you would want them to treat you.  It will make this a better world to live in. Care and share and do your best. You don't have to be handicapped to be different - everybody is."