Lessons Learned & Learning 13: 390 Days of Maintenance

Prior maintenance updates: 30 days, 60 days, 90 days, 120 days, 150 days, 180 days, 210 days, 240 days, 270 days, 300 days, 330 days, 360 days.
My thirteenth 30 days looked like this:


Here's how the thirteen 30-day periods compare:


Weight: I had reached my goal weight of 150 lbs. on Dec. 17, 2013 -- this most recent period marks my one-year maintenance anniversary! According to MFP, that would place my net calories at 1600 for maintenance.

Between days 361 and 390 inclusive my weight averaged 147.3 and ranged from 146 (Dec. 17 and Jan. 10) to 149 (Jan. 3). I continue to monitor, with an eye toward increasing my maintenance calories if I feel the need, but things seem to have stabilized for now.

Exercise Calories Burned:
I took 1 rest day (0 calories burned) during maintenance days 361-390, compared with 0 rest days during maintenance days 331-360, 1 rest day during maintenance days 301-330, 1 rest day during maintenance days 271-300, 2 rest days during maintenance days 241-270, 1 rest day during maintenance days 211-240, 2 rest days during maintenance days 181-210, 1 rest day over days 151-180, 3 rest days over days 121-150, 5 rest days over days 91-120, 3 rest days over days 61-90, 4 rest days over days 31-60, and 2 rest days over days 1-30.

My average exercise calories burned for this period equaled 429/day, with the highest burn being 610 on Dec. 16 (I was a cycling fiend that day). This marks my highest 30-day average burn, exceeding the record-breaking 30-day period just prior to this one.

This 30-day period also marks my full return to strength training and planks; the higher burn reflects my inclusion of calories burned during strength training. My surgery placed me at lifetime risk for lymphedema, so I had been cautious about returning to weights. I felt more confident after viewing the Johns Hopkins Breast Center webinar "Strength After Cancer."



The high numbers are weight times total reps. The 99 represents my starting weight of 3.3 lbs (1.5 kg) lifted in 3 sets of 10 reps/set. The 277.2 is 6.6 lbs (3 kg) lifted in 3 sets of 14 reps/set. I perform curls and triceps extensions with soft weights and front/overhead and side raises with 5-lb. dumbbells. My switch from front raise to front/overhead raise means that I hold my weights at shoulder height for a couple of seconds before I extend them overhead, and I do the same on the way back down.

I am now up to 2:45 basic planks and 1:45 side planks. My side planks now match my longest duration prior to my lumpectomy. I had gotten up to 4 minutes on basic planks prior to surgery, so I have a way to go to reach my old endurance there.



Total and Net Calories Consumed:
Total calories for maintenance days 361-390 averaged 1965/day and ranged from 1727 (Jan. 2, a rest day from exercise) to 2264 (Jan. 9). Net calories (total calories minus exercise calories burned) averaged 1535/day (96% of maintenance) and ranged from 1298 (Jan. 6) to 1787 (Dec. 12).

Overall Averages for Year One:
Weight: 148.7
Exercise Calories Burned: 391
Total Calories: 1916
Net Calories: 1524

Cancer Update:
I am fully healed from radiation, which ended five weeks and one day prior to maintenance day 390. That is, I am fully healed on the outside; the effects haven't completely cleared my system. Blood work on January 5 showed that my immunity is still a bit low, but that should normalize soon. Maintenance day 390 also marks 12 weeks and two days since my last chemo infusion.

My follow-up MUGA scan shows that my heart remains normal and comparable to my pre-chemo baseline, which is great news. Heart damage is a possibility with both the chemo I had gotten and with radiation, since my tumor had been on the left. The radiation I received had been specially calibrated to protect my heart and lung.

So far I am doing fine with the pills I am taking aimed at preventing recurrence. Hot flashes are a common side effect. I have felt a couple, but they've been very mild. Another potential side effect is bone loss and osteoporosis, which is why I'm being diligent with planks and strength training, along with taking calcium supplements.

And my hair just keeps on comin'!



January 3 also marked my first day of going completely bare-headed in public, including shopping. (Then the cold weather arrived and I put my chemo cap back on.)

I celebrated the New Year with this meditation doodle:


Large size

Wishing a happy, healthy 2015 to all!