M/F/Sa: Brisk walk, including hills and stairs
Sunday: "Long" run
I'm thinking that starting to race again would give me a goal and keep me focused on my exercise program. When I was in race training 1998-2000 I kept up the regular workouts for over two years, something I'd never done before or since. To prevent injury this time around, though, I won't commit to any race that requires me to run for much longer than an hour. Unless my pace improves considerably over my unimpressive 1998-99 times, that means nothing longer than a 10K.
I was considering shooting for the SF Chronicle 5K on August 1, but I think that's too soon. The 20 minute runs I've done just the last two days have left me very tired afterward. I need more time to build up strength and endurance. I do plan to do some runs along that route though, as it's along the Embarcadero and therefore both scenic and flat. (Unfortunately, it is cement, which is seven times harder than asphalt and thus not great for the joints.)
I'm not going to add weight lifting back until I'm used to exercising daily. I tried starting yoga again at home but found many poses very painful; I'll just stick to basic stretching for now. (I have attended yoga classes several times so it's not so much that I don't know how to do the poses properly as that I'm extremely inflexible.)
Diet (my current compromise): remain vegan, eat lots of vegetables and fruits and a tablespoon of ground flaxseed every day, avoid all oils and margarines, limit whole-grain flour products to 1 serving daily or less, avoid refined carbohydrates as much as possible, limit sweeteners as much as possible. Stop eating 2-3 hours before bedtime. Take B12 supplement regularly.
Don't obsess over imperfections. Don't step on the scale more than once a week at the most. Focus on living in the current moment, not weight-loss goals. Breathe deep, enjoy life.