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January 26, 2015
Inspires : 0

myrtl routine
50 squats w/ 6.6 lb dumbells
20 modified pushups
Balance ball exercises
Stretches
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January 26, 2015
Inspires : 0

Not my best night. My foot and legs woke me up. I think the last round of additions to pt were a little more than I could handle. I go back in this morning and we'll see what they have to say.We did get a couple of inches of snow, so I'm heading out to clear the sidewalk. I may get a short walk outside after the sun comes up. Everything is heavily covered in snow, so it's going to be beautiful when the sun hits the trees.

Goals: Yesterday
Drink 100 oz water - Had more than I needed
Cardio - done
Strength/pt/mobility - did my PT - didn't do my mobility AGAIN
Watch/read something to inspire/motivate me -done
Get 10,000 steps - got ~ 12,000
Eat mostly whole/nutritious foods – not so great today
Yesterday's food:
Banana
Egg white omelette w/turkey sausage crumbles, onions, mushrooms, 2%cheddar, black beans hash browns
Pasta fagioli soup, tostitos, spumoni ice cream
Chicken fajita wrap, black beans, tostitos, ww cookies & cream bar
Calories 1715
C234 P118 F56


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January 26, 2015
Inspires : 0


I meant to get up and ride the trainer for a while today, clearly did not happen.  It's a "fun workout" day per AMR, we have TRX tonight....that's fun
  Think I'm too old for they shyte anymore.
Looking at this weeks training plan and thinking I need to modify it.  Currently Tuesday is a 4 mile run (middle 2 at tempo pace); Thursday is 5 miles (goal to negative split)  this workout is listed as "okay to bail", Friday is 3 miles (easy)  and Saturday bumps to 10 miles. Can't see how bailing on the 5 miles is going to give enough weekly volume to do 10 on the weekend run for sure!  I learned from that disastrous marathon plan that almost half my weekly volume in my long run is too much on my legs.  Thinking I will probably drop the long run down to 9 and only do 10 if the legs are feeling okay.  Sure don't want to add another run in to balance things leading into the long run--just don't think this body can handle it.
 
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January 26, 2015
Inspires : 0

Legs & cardio
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January 25, 2015
Inspires : 0

Day 300: 60 sec plankaday after my ride
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January 25, 2015
Inspires : 0

Quick circuit.
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January 25, 2015
Inspires : 0

Round Valley to Los Vaqueros peninsula and back via Hardy. In round hill I saw a coyote stalking the cows. I started to clap and he took off. That's the third one I saw this week. I wonder how many I don't see!

For the first time I headed to the Los Vaqueros reservoir. It was wide open and I did not see another runner (just a handful of boaters). I will need to come back and explore more.
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January 25, 2015
Inspires : 1

It was raining lightly this morning when I got up. Thought about waiting to see if the rain would stop before heading out for run, but decided to just go and get it done. Glad I did that, it really wasn't uncomfortable. As the day progressed, the wind picked up and the temp dropped.
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January 25, 2015
Inspires : 1

15:00 AMRAP Ladder of following complex:

A) Snatch x1, 2, 3….

B) Single arm swings x5

C) Clean x1, 2, 3….

D) Single Arm swings x5

E) Front Squat x1, 2, 3….

Repeat on other side before adding a rep to A, C, and D

10:00 EMOTM:

A) KB swings w/ 53# KB

B) Burpees
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January 25, 2015
Inspires : 2

Sunday is my day to reflect on how I did with my goals the prior week and how I can do better moving forward.

Last week was a good one for me
I established several new habits on keeping things cleaner around the house.
Virtually eliminated the use of paper towels
Ate much healthier foods and drank plenty of water
Mostly stopped mindless eating
Did my physical therapy and made my foot stronger each day
Did mobility training and have noticed a difference in how my body moves - mostly on stairs
Walked, hiked, or rode my bike most days
Moved one pound closer to my 26.2 weight loss goal
Made a slight difference in the shredding stacks in my office
Began getting things in order in my office so I have a clean space to work
Took a couple hours most evenings to relax and put my feet up
Averaged 9983 steps per day (up 416 per day from last week)
Ate an average of 1846 calories per day (down 6 from last week)

For the coming week, I want to:
Continue doing the things I did a[...]
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January 25, 2015
Inspires : 0

Did some packing today. Still nervous about my move in a few weeks. I am only moving about 30 minutes north up the coast, but it is going to be really different living with Mike. I am really looking forward to a 15 minute commute vs an hour plus commute.
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January 25, 2015
Inspires : 9


Swimming is on the agenda today.  My legs need the aqua therapy recovery.  Possibly some yoga as well.  
Long volume running is taking a lot out of me.  I was exhausted yesterday after the run and had to force myself to get any housework done.  
Looking like the weather is going to be ugly the next few days.  Richmond will come to a stand still.
Pool was PACKED today.  Aqua Zumba class and all lanes occupied.  Evidently there was a pipe burst in the Group X room so the gym closed tonight and won't open until close to noon tomorrow.  Only unaffected room is the Cycle room.  Too bad I hate the new spin class format.
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January 25, 2015
Inspires : 1

Stats taken after run and before dinner, %water 68.4, muscle 37.9, bone 3.9. Essentially followed the plan today starting off with a strength and stretching session at the gym. Then on to Stage 2 of the Tour of Sufferlandria, "Blender". This is a fairly long Sufferfest training video and is comprised of 3 sections after a warm up: steady riding, intervals, and short time trial. I do enjoy these cycling training videos and remembered that I like this one in particular because it's not overly hard but it definitely stresses you over time, especially that last time trial section - whew! As I didn't feel I had "suffered" enough and it was decent outside, decided to go for a usual run route around Ft D. It was relatively mild outside with temps in the mid-40s and little wind. It was sprinkling a little bit but that didn't bother me. Now of concern is my left gluteus medius, periformis, and hamstring. I've got a fair amount of soreness and some pain there which I'm REALLY hoping is [...]
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January 25, 2015
Inspires : 0

Back x 14 sets
Biceps / forearms x 12 sets
Abs x 8 sets
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January 25, 2015
Inspires : 0


Whole 30 day #24
B: frittata w/chicken sausage, bnut, onions, grapefruit, grapes
L/S: more grapes, some carrots, larabar during bike ride, followed by a hard boiled egg and a bit of bnut soup
D
Wow, so it's just this week left for Whole 30. Last night I went to trivia night at church with some friends, and we actually won! It was super fun. Kind of crazy since there was about 30 teams, but it seems like each person was strong in different categories so we complimented each other's knowledge. My friend M also is doing a January cleanse so neither of us ate or drank anything. I brought a water bottle and a larabar. There was pizza, cookies and beer & wine, and while I thought the pizza smelled really good - I didn't crave it. I wasn't jealous of anyone else eating pizza and never wished that I was eating it too. I guess this is growth - I wasn't feeling this way last year during this cleanse.
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