Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Moderate rain at times High 51FLow 39F
  • Temp: 43F
  • Hum: 52%
  • W: 4mph E
THURSDAY
Moderate rain
High 55F
Low 37F
FRIDAY
Light rain shower
High 51F
Low 37F
SATURDAY
Partly Cloudy
High 58F
Low 32F
SUNDAY
Partly Cloudy
High 64F
Low 35F

Friday - January 4

Bike
  • 30m
  • 8.00 miles
  • -----


6:00 TEAM
Spinning Cycle
Intervals up to AT. I had a bugger of a time hitting AT on the bike.

Run
  • 30m
  • -----
  • -----


6:30 PM

Grrr. So, getting up at my previous 4:30 is not quite working this week - ugh. So, I was a slug and slept in for an extra half hour.

I have chiro-pt this morning, breakfast with a dear friend - which means I will be later into work and will miss my lunch workout. TEAM tonight, however.

---------
Breakfast was a blast.  C is just a bundle of high-achieving, optimistic, adventurous energy, it was fun to let her talk for oh, say, the first 30 minutes that we were together.  She finishes her MBA from U of Chicago this spring, and has an incredible job for a great firm, down in Houston.  So, there will be trips to Houston in my future.

Happiness is...

  • The smile on B's face when Chelsea and I gave her the photo sweatshirt
  • Seeing C
  • The chiro is getting kinesio tape for my ankle! 

  • Calories: 1554 From fat:520.28 (58.91g, 33.48%), From Carbs:505.56 (128.79g, 32.53%), Protein:528.16 (134.55g, 33.99%)

Thursday - January 3

Sorry for not getting back to people on inspires today... I will be catching up with everyone (and with my neglected T.I.T.S.) over the weekend!

Today is a planned rest day for me - whew.
I am a little slow out of bed this morning - muscles and body are just a wee bit fatigued after yesterday's great workouts at the gym.
I still need to do PT for my ankle, but that will come later in the day.

Tonight I will be meeting with the USAT coach. I have already sent her info. about the last four months of workouts that I have completed, as well as my totals for 2007. I also sent her my long-term and short-term goals. I look forward to having her critique everything (cringe), and give me suggestions on how and where I can improve... and prioritization.

Happiness is...

  • My friend, C, is in town on a surprise visit - haven't seen her in 1 1/2 years - we are having breakfast tomorrow, and LOTS of talking!!! So exciting to see a good friend!!!
  • Coaching session #1 with Lauren!! She is going to be a great coach. Woo Hoo! This is going to be fun - but also a commitment to myself and my dreams
  • The sweatshirt arrived for Chelsea's dog sitter - with a beautiful photo of Chels on the front. I cannot wait to give it to B in the morning!

  • Calories: 1581 From fat:481.87 (50.7g, 30.48%), From Carbs:308.89 (73.13g, 19.54%), Protein:790.24 (187.08g, 49.98%)

Wednesday - January 2

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Dual Axis Row
    2
    15
    15
    20
    20
  • BACK - Incline Row
    2
    10
    12
    30
    30
  • CORE - Back Extensions (FB)
    2
    8
    8
    0
    0
  • CORE - Superman (FB)
    2
    10
    10
    0
    0
  • SHOULDERS - Flys
    2
    8
    12
    10
    15
  • SHOULDERS - Rotator Cuff - REAR
    2
    10
    10
    5
    5

12:00 PM
(need to enter wts/reps)
PT - Shoulders
Push-ups = 20
Crunches = 200

6:00 PM TEAM Weight Training
Awesome class tonight! I kicked butt with my burpees, and with my squats,
I lifted a total of 7120 pounds!:
16x220 and 15x240
Hoorah!

Today is the first day back at work since noon on 12/21. It actually feels great to be back in the office, and people are starting to filter in. It will probably be a relaxed couple of days as everyone gets reacquainted with what we do here on a daily basis!

Happiness is...

  • Seeing all of my co-workers
  • N will be back in town tomorrow - really tired, but back in town
  • Tonight's low will be above zero 

  • Calories: 2050 From fat:405.64 (43.86g, 19.79%), From Carbs:764.19 (185.93g, 37.28%), Protein:880.17 (214.15g, 42.94%)

Tuesday - January 1

Bike
  • 1h 00m
  • 13.00 miles
  • 13.00 Mi/hr

3:30 PM
Z2 work

Swim
  • 30m
  • 1200.00 meters
  • 02m 30s /100 meters

12:30 PM
WU: 200m Breast
4 x 200m Free
CD: 200m Breast

Sport
  • Physical Therapy
  • 32m

6:20 AM
Leg Work
Used 15# weight with calf raises for more of a challenge

Happy 2008!!!

I had absolutely no desire to go out in the cold to head to the gym for a swim today, but I did haul my butt over their and crank out some laps. Then, I learned that one can safely sip delicious "seattle market" cinnamon spice tea while riding the bike trainer in low zone 2. I really wanted to sit on the couch and watch football, but I needed to start the month/year with a good dose of T.I.T.S. !

This juggling the macronutrients thing is going to take some adjustment. I am on a good track, but we'll see how things go tomorrow when I get back to work. I have already made my lunch and breakfast, and packed suitable snacks. Now I need to make sure that I pack my workout clothing.

Happiness is...

  • A shiny new year, with shiny new goals, opportunities, and experiences
  • Having had a wonderful vacation from work
  • A week-plus of uninterrupted time with my dog... good to get some good bonding in with her before my biz trip in two weeks

 

  • Calories: 2231 From fat:528.48 (54.87g, 23.69%), From Carbs:729.84 (170.49g, 32.71%), Protein:972.68 (227.22g, 43.6%)

Monday - December 31

Bike
  • 1h 00m
  • 17.00 miles
  • -----

6:00 PM TEAM
Interval training

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Dual Axis Row
    2
    12
    12
    0
    0
  • BACK - Incline Row
    2
    12
    12
    0
    0
  • CORE - Back Extensions (FB)
    2
    6
    8
    0
    0
  • CORE - Superman (FB)
    2
    8
    8
    0
    0
  • SHOULDERS - Flys
    2
    8
    8
    0
    0
  • SHOULDERS - Rotator Cuff - REAR
    2
    8
    8
    0
    0

2:10 PM
Shoulder PT
Used medium resistance bands for everything except the reverse flys - those were performed with the light resistance band

7:30 PM
Push-ups = 20
Crunches/situps = 100

Sport
  • Physical Therapy
  • 30m

7:00 AM

Today is my first scheduled "lower" carb day on my carb cycling schedule. I do have TEAM tonight, which means that I WILL refuel properly after the workout (4:1, C:P) regardless of where I am ratio-wise for the day's eating.

I don't know if it is coincidence, or not (I believe not) that I just dropped below 192, the day after I adjusted my macronutrient ratios.

On tap for today:
Try out the upper body physical therapy routine from the chiro-pt
Abs work
Push-ups
TEAM tonight - I am thrilled that they did not cancel the evening class just because it is NYE.

Happiness is...

  • 1.9 pounds to the 180s - come on, baby!
  • Seeing mouse tracks in the snow - they are so cute - little paws with a tail track, as well
  • All of my wonderful BT friends who are sharing this journey we call Triathlon!

  • Calories: 1732 From fat:452.82 (47.88g, 26.14%), From Carbs:542.09 (128.97g, 31.3%), Protein:737.09 (175.36g, 42.56%)

Sunday - December 30

Bike
  • 1h 31m
  • 20.00 miles
  • 13.19 Mi/hr

1:15 PM Bike Trainer
Really, really gentle ride... what the heck... might as well stay in mega fat burning zone rather than dig too far into glycogen stores.

Sport
  • Physical Therapy
  • 32m

7:45 AM

I have started to read "The Body Sculpting Bible for Women" for fresh ideas both for weight lifting, as well as for nutrition.
Today is my first day of making a shift in my macronutrient mix, as well as carb cycling. I am going to use this method to rev up my fat loss, as I know that I can do better than I already am. I expect that it will take some time to tweak my daily food choices, but it is the overall trend that I will watch most closely. I will use the month of January to transition to my ideal macronutrient mix.
I will be doing three-day carb cycling: low, med, high, while keeping protein and fat intake constant. The grams for each are based on an LBM of 140 pounds, which is approximately where I am right now.
Looking back in my logs... I REALLY need to bump up my protein consumption, with lean sources of protein. This will also be a good way to force myself to eat cleaner... especially on "low" carb days, when I will need to eat quite a few non-starchy vegetables.

Happiness is...

  • A WONDERFUL (though extremely busy) 2007!
  • Looking forward to an even better 2008!
  • Emptying three more large bins - long-awaited post-move purging

  • Calories: 2186 From fat:460.64 (48.54g, 21.07%), From Carbs:863.26 (204.68g, 39.49%), Protein:862.1 (204.41g, 39.44%)

Saturday - December 29

Bike
  • 1h 00m
  • 14.00 miles
  • -----

3:00 PM
Bike Trainer
Z2:Z1

Swim
  • 40m
  • 1600.00 meters
  • 02m 30s /100 meters

10:20 AM
WU: 200m breast stroke
7 x 200m freestyle

Strength
  • 20m

8:20 AM
Finishing up my December Abs/Push-ups challenge work - whew!
70 = Push-ups (assorted styles)
500 = Crunches (assorted)

Sport
  • Physical Therapy
  • 30m

7:45 AM

It has been a great December from the perspective of meeting my challenge goals... All three of the December goals were definitely "stretch" goals for me.
As for the NY-NY challenge - I had hoped to drop 20 pounds in three months, but I am pleased for having dropped 10 pounds, and I am now just one "dress" size above my high school size (when I weighed 30+ pounds less than I do now). In fact, my lean body mass is <20 pounds less than my HS weight - Sweet!

Happiness is...

  • Meeting all of my challenge goals for December
  • Watching speed skating on TV - these skaters ROCK! What GREAT physiques... visualization going on, of me looking like them.
  • Trader Joe's Chili-Lime Chicken patties - OMG, these are great!

New You in the New Year Challenge
Starting: 202.6 lbs / 114 cm Hips
Current: 192.6 lbs / 105.5 cm Hips
Delta-Week: 1.0 lbs / 1.5 cm Hips
Delta-Total: 10.0 lbs / 08.5 cm Hips

My December Goals:
Swim = 8000 Meters
[9936 = 124.2%
]
Push-ups = 600
[600 = 100%]

Crunches = 4500
[
4500 = 100% ]

  • Calories: 2176 From fat:721.05 (64.63g, 33.14%), From Carbs:1019.93 (205.7g, 46.87%), Protein:435.02 (87.73g, 19.99%)

Yoganerd's Training Log


 January 2008 
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

  • March's totals
  • February's totals
  • 2014 totals
  • 2013 totals