Denouement

Walked .72, then ran 5 with MacK (8:13 ave pace), then we walked a bit more.  We saw TylerS on canal road.  Not as cold today, sweet.  

Marion and I met this morning, she biked and I walked, ran.  I was in such a good mood when we met that I just started jogging, and she said, "What are you doing?"  At least she remembered I needed a walking warm up.  Walked 3, ran 6, walked 1, 10.08 total, running ave pace 8:33.

It is amazing how much ground we covered (metaphorically) talking as we walked.  At the end we came up with a plan for the next several months and we pinky swore.  The plan is to break the rest of the year in three segments -- from now til November 6th, from Nov 6th - Thanksgiving, and from Thanksgiving to Christmas.  I need to lose 2 lbs during each of those segments, and I plan on doing it by going back to counting my calories, and exercise enough to cover reasonable eating and the necessary caloric deficit.  That should bring me down to 130 by New Years.  My weight does fluctuate, so I'll count 136 as my starting weight, since I did hit 135.6 a couple of times last week, 134.6 once, but I have been 137.0 the last two days.  Anyone else care to pinky swear?

We don't have to be 100% dietarily virtuous.  With eating, 98% virtuosity is acceptable.

Pre run:

100 cal Granola bar

Post run:

400 cal 1 1/2 c. oatmeal with scant 1/4 c. dried blueberries, 1 tbsp packed brown sugar, 1 c milk 

Ran 4 @ 7:58, 6 walking

tracking calories at www.mypyramidtracker.gov 

Met Marion at O dark thirty

Walking, then running, then walking.  Was supposed to run 4 but she tricked me and got me talking about taxes and, well, we ran 5.14 before I realized we went beyond 4.

Rumbi for lunch baby! 

Sweet low weight.  I rewarded myself with extra brown sugar in my oatmeal.

Walked 4, ran 4 (8:06 ave pace for run).

I have been experiencing some light feeling/pain in SI for about a week, it's getting to be pretty persistent, but a level 1, so low level.  Ham is also not going away, can feel it when running, just the right side feels different from the left.  I plan on going into the rheumatologist's to ask questions:

1.  If my Ilium is twisted and not right, can we work the bone gently back into correct position (he's already forbidden chiro work)?

2.  Can I get a-stym (scraping)?  My PT thinks this might help, but a-stym causes inflammation, so perhaps not a good idea with AS?

3.  Should I be tracking my inflammation level with blood tests at this time?  I am afraid of getting on embrel too fast, of causing a major flare up by getting on it too slow, and my SI is starting to niggle so if I have an empirical way to determine where I am compared to where I was in June, I'd feel better about making a decision. 

PM:  36 min treadmill, 6 min (2,3,3,3,4,4) then stretching, then 30 min (can't remember warm up but after 4 min it was 6,6,6,8,8,8,8,4,4,8,8,6,6,6,6,8,8,4,4,8,8,8,4,4,4,4.  On the last 3 min stint of level 8, I decided to see how long I could hold speeds above 50 (never dip in 40's) last time I tried I got to 40 seconds.  This time I did the whole 3 minutes w/o failure.  If I could do a back flip I would. If I could do the splits I would.  I can touch my toes, so I guess I'll do that, though it doesn't sound nearly as cool.  

Making mini pizzas on Rhodes rolls tonight.  A serving of two is 500 cals (w/ reduced fat pepperonis, 1/2 c. cheese, red peppers, sauce).  I burned 605 cals (approx ;D ) on elliptical so I could have 3 but I'll save room for dessert.  I have a pinky swear to uphold. 

10.1 miles total, 6 miles of running (8:04 ave pace) with Josse and MacK, just like old times.  It was great.  Josse wrote that we ran and chatted through SF, I would add that Michelle cackled.   

I would have walked more, but I am sealing our asphalt driveway (putting on a thin layer of tar) and that is going to be hours of work.  Paul can't help because any strenuous activity could make a clot move.  So at least one of my trusty neighborhood boys will be coming over to help.

First 30 mile week since mid February, or 8 months.  Wow.

My SI felt much better yesterday, so I got in my second ab workout.  I am glad to be repeating 30 mpw, hopefully my body will get used to it. 

Update: worked 6 hours sealing my asphalt drive, felt so tired by the end I wanted to just lay down on it and give up.  Result from this or running 6 miles, is SI was back to persistent low level niggling for the evening.  So no abs.  So this was a 2 ab workout week.  Kind of sad about that.