Recap in Pictures

This week was my first week back to actual training of my coach’s. Obviously I am about 8 weeks behind everyone and that is a huge damper to my training but I just have to keep my chin up and get back to it.

If you have been living under a rock then you might not know it’s been blazin’ hot lately, as in three digit weather. I’ve been running at the rec center trying to stay alive.

Monday – 4 miles

I try to wear my ink n burn outfit as much as possible. Obviously as long as it’s clean! Mainly because it is seriously the most comfortable and best fitting running clothes that I own.

Tuesday – off day

Wednesday – 4 miles

Fourth of July run! Made me realize I need a red sports bra, pronto. Will work on that.

Thursday – 4 miles

Friday – 5 miles!!!!

This day was the best day I have had in a long, long, long time. I was able to make it 5 miles without stopping. I can guarantee it helped that I was inside at the rec center on the indoor track so my breathing was more controlled. But around 20 minutes my back starts pulling/spasm-ing and so with every breath it just pulls. I decided to run through it today and it got a bit better! Hopefully we can keep it up and stay positive with everything.

Saturday – off day

I went to my teammate Monica’s wedding on Saturday! I caught the bouquet, but don’t get any funny ideas because engagement and marriage is a long way down the road, considering the grad school/internship future is hazy for everyone involved. Could be years that we are apart from each other.

Monica was such a beautiful bride and I was super impressed how timely everything went! It was a beautiful wedding and a lot of fun! I admit, I did tear up a few times.

Sunday – off day

I was supposed to run 5 miles today, but because my pal (below) was my step in date as Alex couldn’t attend the wedding, we decided to shop Saturday and Sunday and the rec center was closed by the time we got home. It also got darker earlier than it normally does and was still hot/expecting storms. So I am going to do my 5 miles tomorrow (monday)

total mileage for the week: 17 miles

As for an update, I see the chiropractor twice a week and he does stem on my back and adjusts my back, neck and hips. I see the physical therapist twice a week as well where we just focus on back strengthening but lightly since it’s so sensitive and ab strengthening.

Also, I haven’t really blogged much because I have been figuring out my life because a lot of things have happened recently and all at once. A big event was my best friend Tim was over in Afghanistan for his second deployment and he is a combat engineer. He was out on a mission and stepped on a bomb. Thank goodness it did not fully detonate and he is still with us today. He had shrapnel in one leg and then broken parts in his leg/ankle/foot areas. They keep putting off his surgery for his ankle because of various reasons, most recently because he is on blood thinners. His surgery is scheduled for Tuesday and I would just love if everyone could say a little prayer that he heals up quickly and surgery and recovery goes well for him. I hope and pray his pain and suffering lessens!

Hope everyone had a good weekend!

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Mifflin-St.Jeor Equation

Did you know, that for a 154lb man these are the approximate calories needed to live

calories for life BMR

I say approximate because there are many factors affecting RMR which is sometimes used interchangeably with BMR.

BMR = Basal Metabolic Rate taken after 8 hours of sleep, 12 hours of fasting and in a reclined position.

RMR = Resting Metabolic Rate that doesn’t require subject to spend the night sleeping.

Both are measured using the Mifflin-St.Jeor equation which is

mifflinstjeor

The weight is in kilograms, the height is in centimeters and the age is in years.

An easy way to calculate kilograms is to take your weight in pounds and divide by 2.2 to get kilograms.

pounds to inches

To get your height in centimeters take the feet and multiple by 12 and add your inches to it and multiply by 2.54 to get centimeters.

feetandinches to cm

Then to figure out total daily calorie needs the BMR is multiplied by activity factor. AHA, that’s where the approximations come in. This activity factor is very important and you don’t want to over or under estimate because there will be a difference in calories.

You will find many sources have different numbers, so the equations are more of estimates rather than exact. This is why there is equipment to determine BMR such as the Douglas Bag and Body Gem.

But for the sake of estimation, we will use these numbers for energy expenditure

  • 1.200 = sedentary (little or no exercise)
  • 1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day)
  • 1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)
  • 1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day)
  • 1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)

[source]

So I’ll do mine.

  • Female = (10 * 50.9) + (6.25 * 162.56) – (5 *21years) – 161
  • 509 + 1016 – 105 – 161 = 1259
  • 1259 * activity level
  • 1259 *1.550 = 1951.45

So there you have it. That equation will help determine an ESTIMATED calorie requirement for you.

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