All Posts by Janelle @ Run With No Regrets


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Oct 20

Latest Nutrition Session…Same Plan, New Method

By Janelle @ Run With No Regrets | nutrition

After a lot of cancellations, I was finally able to see my dietitian for a follow up  last Wednesday since being put on a 1900 calorie diet plan.  As I mentioned before, the first plan worked great, and I lost 6 pounds.

But September didn’t go as well.  I ended up losing 2 more pounds, which was not the goal.  I was supposed to maintain my diet, but it became increasingly difficult to write down all of my meals, day after day after day.  Usually at work I’d start off great, but once I got home, I got lazy, and didn’t feel like writing it all down.  On top of that, we spent a lot more time going out to eat.

I’ve been struggling with coming up with creative snacks and my lunches overall have been boring (PB&J every day), so instead, we’ve worked out a few options for each meal that I can have the freedom to choose, as long as I keep up with the correct number of food groups in each meal.  Then I keep track of what I’ve eaten throughout the day, and if I miss a serving earlier in the day, I can make adjustments to make it up by the end of the day.

For example – for breakfast, I should have one bread/starch, one fruit, one dairy, and one meat.  So to satisfy this, I had one serving of low-sugar apple cinnamon oatmeal with 8 oz of almond milk,  a 4 oz glass of orange juice and a handful of peanuts.  Surprisingly this meal really filled me up.

I think that this new method will be much better for me.  While my first couple of days started well, I have to admit, this weekend I haven’t been doing the greatest job…we had a lot of toasting and celebrating to do.  But I will buckle down and keep committed!

It’s time to get more groceries, so I’m looking forward to adding the following new snack items to the list:

  • Animal crackers and whole grain crackers
  • Laughing Cow cheese wedges
  • Baby Carrots (not my favorite but I’ll keep trying)
  • KIND bars (work as a fruit and meat serving)
  • Frozen yogurt
  • Low calorie ice cream bars
  • Sugar-free pudding
On another note, I’ve made some changes to the site so it should be easier for anyone to leave a comment.  So I hope that you can let me know your thoughts!  Do you have any favorite healthy snacks that you recommend?
Oct 15

Back to Physical Therapy for Plantar Fasciitis

By Janelle @ Run With No Regrets | training

I’m so glad I can finally take the time to give a proper update on the past month!  I didn’t write about my latest runs because there haven’t been any.  The last time I’ve run was on Sunday, September 8, at the Heroes Run 5K, which I discuss in a previous post.  During that run I felt some very unpleasant pain in my left (non-stress fractured) foot and it scared me.  Immediately, I set an appointment with my Sports Medicine doctor.  He did a few tests indicating that I still have those weak hips, particularly on the right side, though I am clearly stronger than in February.  He did some squeezing on my metatarsals and the 3rd bone in my left foot felt pretty sore…yikes!  He didn’t seem concerned that I got a new stress fracture but ordered X-rays just in case and wrote a prescription for Physical Therapy for plantar fasciitis and gait training.  So now I’m back at Novacare!

It’s kind of sad to state that this is my 3rd time going through physical therapy.  The first time was summer 2012 after being concerned about my chronic knee pain, or “Runner’s Knee”.  I learned some exercises but my therapist didn’t do much for me.  It didn’t make it difficult to try a different office when I had my stress fracture in February of this year, and that was a much better experience, though I constantly saw different therapists each time due to my inflexible schedule (grad school and PT four days a week total).

But this time, we’re doing things differently and I’m very confident in the plan.  Once again, Kim is my PT, but this time I’ve been working almost exclusively with her.  At my first session, my measurements were taken to determine my flexibility and I took a series of very bizarre balancing tests to determine my functional movement.

Since then I have been working SO hard.  Here is a summary of the exercises that I do at Physical Therapy 3 times a week:

  • Frankenstein walks
  • Opposite arm/opposite leg lifts with Theraband, 30 times each side
  • 30 mountain climbers on a stair stepper
  • 25-second slant board stretch, 10 times each side
  • 5 second modified single legged bridges 30 times each side
  • 15-second planks on giant exercise ball, 10 times
  • 30-second planks, 5 times (just added)
  • Theraband hip stretches, 10 times each side (just added)
  • A couple other core exercises with Therabands (one standing and one on the floor) that I can’t really describe

Last Friday was the “mid-point” of my PT.  Kim took new measurements and it seems that I’m improving, so yay!  Focusing on strengthening my core has been key, and will hopefully prepare me for when I return to running!

Oh yeah, I guess that Runner’s World 10K on Saturday is a no-go….10K races seem to be the bane of my existence!  Another 40 bucks wasted, but oh well…

Wish me luck as I keep pushing…I will never give up!

Oct 12

Finally an Update, with a Winning Essay

By Janelle @ Run With No Regrets | nutrition

I have wanted to write an update every day since my last entry, which was well over a month ago.  So much has happened, and I will get into that.

But I first wanted to share some great news.  My company has an annual Health Fair, where employees can come and get health screenings, talk with dietitians, eat healthy food, and learn some fun dances.  It’s a really great time.  Another special feature of the Fair is that they have an Essay Contest, where employees can discuss how the Wellness Program has impacted their lives.  I decided that I would put my hat in the ring and write about my experiences.

So guess what, my essay won 1st Place!  With that I won $125, a free gym membership and a free fitness class at PGW.  There were 10 other entries and I never imagined that I would win the top prize.  I’m so grateful!

So for your “viewing pleasure”, here is my essay:

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Sep 11

9/11 Heroes Run 5K Race Recap

By Janelle @ Run With No Regrets | race recap

This past Sunday, I ran my first race of 2013….the 9/11 Heroes Run 5K in Philadelphia.  This event is coordinated by the Travis Manion Foundation, with over 50 races held across the country in honor of our fallen heroes and military veterans.

I coordinated this event with my Running Club at work and promoted participation through the entire company.  We have previously been able to get a good turnout at the Clean Air Council 5K for Earth Day.  But for the Heroes Run, I was only able to get 4 people to show up, including myself.  Call it bad timing?

In any event, I was happy to take part, and very nervous.  The last race I had was in November of 2012 for the Philly Half Marathon.  And that was a terrible performance due to lack of training.  So I didn’t really know if I’d be ready for primetime…

It was a beautiful day on Sunday.  Much hotter than I anticipated since we had a bit of a cold snap the past couple of days.  I was ready to get out the door (with my bf at my side) and then got a text that all our team T-shirts were accidentally left at work.  So I immediately spazz out since things aren’t going to plan.  I scramble to find another black top and ended up with this long-sleeved ensemble.

Heroes Run 5K 2013

I arrive at the beautiful Please Touch Museum around 8:20 or so, wondering when I will spot my teammates.  The event wasn’t nearly as crowded as I expected, but that made things more comfortable.  Music was blasting and I was able to pick up my bib with no problem.

I ran with one of my female friends, whose husband is one of my dearest running buddies at work.  (He meanwhile ran ahead and finished in 22 minutes!) It was really great to have someone that I could run with and laugh with for once, while the course went on and on.  The route was pretty straightforward, with a few curves and hills along the way.  I really enjoyed myself, and was pleased to see myself pass a few people for once…haha.

I started to see the finish line and started sprinting!  I haven’t had the energy to pick up the pace in SO long so it was refreshing!  I was pretty dead when I finished though, and it took awhile to catch my breath…but I did it!  First race of the year!

I ended up completing the 5K in 31:44.76, a 10:14 pace.  This is by far, my personal worst 5K performance.  But you know what, I’m really happy with my results!  I have been averaging 11-minute miles, or slower, ever since I’ve returned to running post-injury.  So this was an accomplishment for me.

Unfortunately, the morning before the race, my foot was killing me!  Here we go again…and the pain was on the top of my foot, reminiscent of my stress fracture.  I’ll write a separate post about the latest in my painful foot saga.  But during the race, my feet felt relatively fine!

The Heroes Run was a good time and I’m happy to have supported the cause.  What 5K races are you looking forward to?