Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 67FLow 50F
  • Temp: 61F
  • Hum: 77%
  • W: 6mph SW
SATURDAY
Sunny
High 63F
Low 40F
SUNDAY
Sunny
High 61F
Low 51F
MONDAY
Patchy light drizzle
High 63F
Low 46F
TUESDAY
Patchy rain nearby
High 48F
Low 37F

Sunday - October 28

Sport
  • Walking
  • 40m

My legs, and core, can definitely feel the intense workouts and 5k race of this past week. This is a "good pain", the kind where you are really proud of your accomplishments.

Today, will be a gently-active recovery day. It looks as if it will be a sunny day, in the mid-50s. I will take Chelsea for a walk at the park, soak in some sun, and get some blood flowing to the tired muscles.

Then, watch some football, and time to continue working on the party preparations.

  • Calories: 1804 From fat:506.01 (57.74g, 28.05%), From Carbs:899.4 (230.92g, 49.86%), Protein:398.59 (102.34g, 22.09%)
  • Health data: Soreness: 2

Saturday - October 27

Run
  • 33m 45s
  • 3.13 miles
  • 10m 47s /Mi

Gray Ghost 5k
Holy cow, this was an incredibly fast run for me, a PR, in fact (at least the fastest run in the past quarter century)

  • Calories: 2130 From fat:436.07 (49.14g, 20.47%), From Carbs:1185.89 (300.68g, 55.68%), Protein:508.04 (128.81g, 23.85%)

Friday - October 26

Bike
  • 1h 22m
  • 20.23 miles
  • 14.80 Mi/hr

2:00 PM / 48 degrees outside
I felt like real hardcore biker today. Had on my leggings and my short sleeve bike jersey, with a short sleeve tech-T underneath, and a thermal cap under my helmet. No bundling up for this ride, baby.
Gorgeous ride, Zone 2.
I had to chuckle when I passed a house on the return trip... three HUGE turkeys were eating out of the bird feeder in the front yard!!
And, the school zone speed detector was working when I was riding on a flat area... very fun to see my speed listed (18 mph) in huge, neon numbers!

Run
  • 1h 03m
  • 4.03 miles
  • 15m 38s /Mi

7:00 PM TEAM Weight Loss
More Z3-Z4 intervals... 10 of those puppies. For some reason, it wasn't as nasty tonight as it was on Wednesday night.

I can tell, however, that I need to give my adductors a break, as they are a bit tender after all of the intense running this week.

I am doing the dance of joy this morning... I have lost 3.8 pounds of fat this week. I have been listening to my body, and eating when I am truly hungry... which has resulted in a daily caloric intake around 2000 calories (I need to calculate this week's average).

My RMR has definitely been kicked into high gear and I will need to have it remeasured during the week when we have finished TEAM weight loss and moved on to TEAM fitness.

Yesterday, I ended up skipping swimming class, and pretty much relaxed for the evening. Around 3 in the afternoon I started to get really cranky and felt fairly tired. I decided to take today as a vacation day, and ended up getting almost 11 hours of sleep last night. I feel MUCH better this morning.
I will be spending a good part of the day scanning photos of my mom into the computer. The surprise 70th birthday party for her will be on November 10th (b-day is on the 18th), and I am putting together an electronic slide show with photos from over the years. Hunh, this also "required" me to finally get a printer/scanner/copier/fax for my computer.

  • Calories: 2241 From fat:362.18 (30.55g, 16.16%), From Carbs:1345.17 (255.32g, 60.03%), Protein:533.64 (101.29g, 23.81%)

Thursday - October 25

I woke up at 3 AM, and was just ravenous.  So, I drank an Ensure and tried to get back to sleep.  I was wound up for about an hour, unable to sleep.  I think I finally fell back to sleep around 4:15, and the alarm went off at 5:15... so I "snoozed" for about another 45 minutes.  I feel much better rested.

My mind was going full speed because we are finalizing all of the plans for my mother's surprise 70th birthday in a couple of weeks.  I had a lot of creative energy going on, so I actually feel as if I accomplished something, rather than missed out on a bit of sleep.

Tonight will be swimming class.  I might throw my bike on the trainer prior to swimming just for some gentle Z1 work... we'll see how the body feels at 5 PM. 

  • Calories: 1896 From fat:640.72 (71.68g, 33.79%), From Carbs:912.1 (229.58g, 48.11%), Protein:343.19 (86.38g, 18.1%)

Wednesday - October 24

Run
  • 1h 01m
  • 4.04 miles
  • 15m 06s /Mi

TEAM was absolutely BRUTAL tonight.
Most of us were ready to either puke or to pass out.
We did 10 sets of intervals:
2 mins Z4, 2 mins mid-Z3.

I'm not saying that I didn't like the class, I'm just saying that it kicked my azz.

Sport
  • Yoga
  • 15m

  • Calories: 1888 From fat:518.54 (59.37g, 27.47%), From Carbs:976.8 (251.64g, 51.74%), Protein:392.65 (101.16g, 20.8%)

Tuesday - October 23

Swim
  • 24m
  • 800.00 meters
  • 03m /100 meters

Lunch Hour
400 meters breast stroke
400 meters freestyle

My right shoulder still bugs me a little bit. I think it is trying to remind me to rotate my body properly, because if everything feels aligned on that side, I don't "feel anything".
And, I have been trying to minimize the amount of time spent sleeping on my right side... even though I sleep better / dream better on that side.

I woke up this morning and felt really "skinny"... I stepped on the scale and almost fell off of it due to shock! OMG - is this fantastic, or what??? Holy schamoly!

  • Calories: 2189 From fat:714.81 (84.96g, 32.65%), From Carbs:913.8 (244.38g, 41.75%), Protein:560.38 (149.87g, 25.6%)

Monday - October 22

Run
  • 43m
  • 2.70 miles
  • 15m 56s /Mi

7:00 PM
TEAM

My new shoes are VERY comfortable.

  • Calories: 2026 From fat:897.46 (107.47g, 44.3%), From Carbs:711.73 (191.77g, 35.13%), Protein:416.81 (112.3g, 20.57%)

Yoganerd's Training Log


 October 2007 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals