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legcramps - Friday May 17, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Work 5-7:30; REST;

TUESDAY - Work 8-4; Coach 4:30-8:30 (Workout 5:15-6:15); 

WEDNESDAY - Work 8-4; Workout 4:30-5:30; REST;

THURSDAY - Work 8-4; Workout 5-7; Workout 7:45-8:30;

FRIDAY - Workout 8-9:30; Work 12:30-4; Coach 4:30-7:30; REST

SATURDAY - Work 8-1; Workout 1:30-2:30; travel

SUNDAY - Camping for the long weekend;


Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- RUN 2 / BIKE 1 / STRENGTH 5; average sleep 7 hours, 37 minutes

May      6-12 - BIKE 2 / STRENGTH 1 / SWIM 2; average sleep 7 hours, 50 minutes

May    13-19 - BIKE 2 / STRENGTH 1 / SWIM 1;


A few changes to the schedule this week; it's been feeling a bit chaotic and all over the place, but I am still getting in some workouts so that's good. Hoping to get in a run this week too; maybe tomorrow during or after my shift at the gym. Then on the weekend I want to get the paddleboard out on the water, so I will include that as a workout as well.

Pretty good day of eating yesterday, and I have to give myself a pat on the back - we had a work event in the morning, and they served free hors d'oeuvres to staff; most of them were either fried or battered and baked. I avoided, and went home for my usual lunch of eggs/chicken/veggies instead. For dinner, BF and I made steak and veggies. He will have his daughter now for the weekend, so I am not sure what the meals will look like for the next couple of days...hopefully I can keep it together! Especially trying to keep a nice balance while camping. I think as long as we are staying very active every day, I won't be overly tempted. But I know Grandma will want to feed me a bunch of junk food and it is hard to say no because that's how she shows her love LOL.

BearCountryGG on 05/17/2019:
Enjoy your weekend...it sounds like fun!


Horn_of_plenty on 05/19/2019:
with the camping, i'd like to suggest bringing some veggies to grill like peppers, corn, zucchini, etc...

have a lovely weekend, great job on the work event Saturday and sticking to a routine to stay healthy.


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legcramps - Wednesday May 15, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Work 5-7:30; REST;

TUESDAY - Work 8-4; Coach 4:30-8:30 (Workout 5:15-6:15); 

WEDNESDAY - Work 8-4; Workout 4:30-5:30;

THURSDAY - Work 8-4; Workout 4:30-5:30;

FRIDAY - Work 8-4; Coach 4:30-7:30; REST; 

SATURDAY - Work 8-1; Workout 1:30-2:30; travel

SUNDAY - Camping for the long weekend;


Apr        8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr      15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- RUN 2 / BIKE 1 / STRENGTH 5; average sleep 7 hours, 37 minutes

May      6-12 - BIKE 2 / STRENGTH 1 / SWIM 2; average sleep 7 hours, 50 minutes

May    13-19 - STRENGTH 1;


I managed to fit in a quick workout last night right before my coaching sessions; in fact, all I had to do was set up the equipment I needed for my coaching sessions and then run through it myself first. It was actually kind of a great idea - this way I knew what everyone else could expect for their session, as well as what kind of finisher would push them to a really great finish. Judging by the daggers they shot me after it was over, I think it turned out well ;) ;)

I could have gone for another strength session this morning before driving home from BF's; I was up early enough and he was going so I could have just tagged along. But I woke up tired LOL, and decided who needs strength sessions anyways?!!! Ha, just kidding, I know they are very important. Truth be told, I could even start two-a-day workouts at this point, but mornings are hard for me and if no one pushes me - i'm out. Coaches need coaches too :)

I ate much more in line with my goals yesterday, and I feel a lot better today about cravings and such. Chatted with BF about my crazy binge, and we decided it might be better for me to save a few extra calories for the end of the day - especially if I plan to eat supper earlier than normal - so that I can have something substantial in the evening if I find myself hungry again. I'm usually not hungry or craving things until the afternoon anyways, so it works out okay for me to at least give this a try for a few days and see it it's a good fit for me.

BearCountryGG on 05/15/2019:
There was probably something in that binge that your body needed.


Horn_of_plenty on 05/15/2019:
yeah, if you are headed to want to eat more in evenings, push the food along to save you some calories to be spent for a snack in the evenings. that would be my approach and it's also how i plan my eating - trying not to eat too much until lunch so i also have some room for dinner.

now that i'm eating quite i bit more calories, it has been relatively easier to stay on track and sort the calories throughout the day.

nice job fitting in workouts. i have been thinking i may actually have to also do some working out in mornings, but, i sorta like a relaxed morning and i think that working out would be a stressor for me. however, i may just in fact rearrange things to do some leg workouts early if need be...i find legs more relaxing than upper body. morning is a whole other opportunity, that's true.

in the past i tried BIG workouts in mornings, but it worked out very poorly for me. i would crash and burn once at work. too hungry afterwards.


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legcramps - Tuesday May 14, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Work 5-7:30; REST;

TUESDAY - Work 8-4; Coach 4:30-8:30; Workout 8:30-9:30; 

WEDNESDAY - Work 8-4; Workout 4:30-5:30;

THURSDAY - Work 8-4; Workout 4:30-5:30;

FRIDAY - Work 8-4; Coach 4:30-7:30; REST; 

SATURDAY - Work 8-1; Workout 1:30-2:30; travel

SUNDAY - Camping for the long weekend;


Apr        8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr      15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- RUN 2 / BIKE 1 / STRENGTH 5; average sleep 7 hours, 37 minutes

May      6-12 - BIKE 2 / STRENGTH 1 / SWIM 2; average sleep 7 hours, 50 minutes


I finished off last week of workouts with another swim on Sunday, and a windy bike ride. I could sure feel my core yesterday; seems like every time I coughed, I also cringed a little. Swimming for the win!

No workout for me yesterday as I had to work a couple hours of overtime for a work meeting, and was exhausted when I got home. And hungry. I just couldn't satisfy my cravings yesterday; thankfully, I only ended up about 250 calories over my daily goal, so i'll stack that up on the "oh well" shelf, and continue on with my week. Not every day is going to be awesome - but yesterday was awesome in other ways, so it balances out ;) Currently working on week three of monitoring my nutrition more closely; it feels like it's been much longer though! And i'm starting to feel some real cravings for carbs, even though i'm not actually cutting much out, carbs in the form of pizza, bread, pasta, chips, even rice - are the carbs i've cut back on. It would have been ugly had there been anything in the house with lots of carbs in it. Luckily, I even put my leftover bread in the freezer in my garage, and i'm way too lazy to go outside and get it!

I am coaching tonight until probably 8:30ish, but I wouldn't mind getting in a short workout afterwards, maybe an upper body pump, so we'll see how the night goes. Definitely won't be getting up early tomorrow morning to work out if I stay later tonight.

I had to start a TO DO list this week; there is so much to do before the weekend it's all just floating around in my head. Pretty sure I will forget all of it unless I write it down and check the boxes! It's BF's birthday on the 23rd of this month, but he has his daughter this weekend so I bought something for her to give to him, and talked to my cousin about making an elaborate cake on Sunday for him. We are camping for the weekend, so I want to take my paddleboard also and maybe my kayak. The water will be so cold. Maybe I should take my wet suit too. See? So many things rolling around in my head!!

horn_of_plenty on 05/14/2019:
How far is your gym from work? Do you even have to drive from work to gym? Just asking because you leave work at 4pm and are already working out at 4:30! nice!!

Sometimes when working overtime, or if i have too many things on the list for one day, i also will overeat..or if i have to be awake for more hours than planned, overeating is more possible for me.

i had never thought to freeze bread, good idea.

random question: do you get SLEEPY after meals? i get SO SLEEPY after lunch at work, mainly i do eat a big, voluminous meal...and it's hard to recover at work from it.

i don't really want to switch to a smaller meal at work, bc then i'm tempted to eat more snacks...any take on this of your own?

also on weekends, i get SO SLEEPY even after breakfast.

stand up paddle boarding is nice...have you done that?

legcramps on 05/14/2019:
My gyms are not close at all... one is half an hour drive, and the other is 45 minute drive away. I include the travel time in my alloted 'coaching' time because it shows more of the reality of how much i'm on the go from day to day. Today i'm leaving straight from work, driving 45 minutes to one of my gym, work out for an hour, coaching for two hours, then hoping to be at BF's by 8:30 to make and then eat supper. Straight to bed after that LOL.

I usually only get sleepy after supper, which is mainly because I eat so late and i'm already sleepy before I even start eating haha! I will agree that smaller meals leads to more snacking though. At lunch i've begun adding 3oz chicken and 3oz cooked veggies to my egg/egg whites. Much more filling, yet easy on the calories. But I always have an afternoon snack ready to go - fruit, veggies, or a protein bar. The only time i'm really tempted to snack on unhealthy things is if nothing healthy is nearby, or i've eaten supper early and i'm hungry again before bed - which is what happened to me yesterday, unfortunately :(

I am literally so busy most weekends I don't even notice if i'm tired. I just keep going.

I have been stand-up paddle boarding for three years now and I love it! So fun!


Horn_of_plenty on 05/15/2019:
Ah yes, i remember you told us before that the drive to the gyms was long! Ok, i get you now!

Great idea with lunch being egg/egg whites with veggies and chicken. that is SO FILLING. i may begin buying omelettes in morning to eat at lunch once in awhile for a change of pace. some really nice places to get egg omelettes with the works in the morning by my job. but for now, i have lunch for all week - i was so prepared and cooked it all MYSELF :) proud to say i have lunch for the week!

legcramps on 05/15/2019:
That's awesome! Being prepared with cooked, healthy meals is a great way to spend the week, rather than constantly trying to figure out what to eat all day long!


Donkey on 05/15/2019:
Very interesting to hear about the carb cravings. Even after 3 weeks of focusing on your nutrition. The struggle is real.

I love "to do" lists, especially now because I'm either older or busier or both. Such a sense of accomplishment to cross off a task that is DONE! :)

legcramps on 05/15/2019:
It IS real, for sure!

I actually love the idea of TO DO lists, but I hate the reason behind them. Not that it's because we're busy people and we need reminders to get things done, but rather that it is a form of control that we crave as human beings when we feel out of control. I used to make lists every day, it was the only 'control' I had over my day back when everything was so out of control for me. I could cross something off, and feel like I was accomplishing something. But it got obsessive for me, another OCD trait that I had to work really hard to first understand the meaning behind the action, and then find a resolution to. I still make lists from time to time, but mostly they're for groceries or for a trip to Costco :)


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legcramps - Friday May 10, 2019

Weight: 0.0

THIS WEEK:

MONDAY - OFF; REST;

TUESDAY - Work 8-4; Coach 7-8:30; Workout 6-7; 

WEDNESDAY - Workout 6-7; Work 8-4; Workout 5-6; REST;

THURSDAY - Work 8-4; Workout 5-6;

FRIDAY - Workout 7:30-9:30; Work 12:30-4; Coach 4:30-7:30; REST

SATURDAY - Workout;

SUNDAY - Workout;


Apr          1-7 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 52 minutes

Apr        8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr      15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- RUN 2 / BIKE 1 / STRENGTH 5; average sleep 7 hours, 37 minutes

May      6-12 - BIKE 1 / STRENGTH 1 / SWIM 1;


After work yesterday, I jumped on the bike for an easy ride out on the highway for 45 minutes. I spent all that time taking in the scenery, and could have kept going like that for hours if my back would have allowed it ;)

This morning I completed a two hour swim workout. Once again, I could have kept going had my body allowed it. I swam almost 4 km in that time; a lot of it was nice and easy since I knew I was in it for the long haul, but I also added in a few speed drills to tire out my arms. I told BF on my way home that my only condition for retirement is to a place with an indoor pool with lane swimming LOL. I would lane swim every morning if I could.

Because of the two hour workout today, I was extra hungry for lunch. Normally I have eggs, egg whites, and toast for lunch. I had all that, and I added 4oz of steak to it as well. Steak and eggs! So fancy! It fulfilled my hunger (for the time being).

Happy Friday. Looking forward to taking it easy for the weekend, maybe getting some yardwork in.

I have noticed that there are a few people on DDs who are going through a lot this week/month/past year. Just wanted to shout out some love -  - so you know we are here for you. With all of my might, I am hoping that things get better for you all very soon.

horn_of_plenty on 05/10/2019:
GOOD sleep lady. keep it on...and you haven't had a cold in awhile.

Is it hard to stay in the lane swimming for a long period of time like 2hours? do you listen to music? how do you keep going?

Thank you for sharing your LOVE with us here! We are all here together <3

legcramps on 05/10/2019:
Lots of people that run say they solve the world's problems during all of their long runs, and I would say the same for lane swimming. I get so lost in the movement, my mind just floats from one topic to another, I often lose track of how many lengths i've already done. Sometimes I even forget to take my breaths! It's peaceful for me, and not difficult. I use music when I know I will struggle with a workout, and I very rarely struggle when swimming.


Donkey on 05/11/2019:
#retirementgoals - LOL! I'm no swimmer, but I completely understand the love of an activity that makes one a happy person.

Sleep looks really good this week, for you! I'm sure that one of the reasons why my week was rough was due to the lack of sleep. I hope you have a nice weekend to relax!


Horn_of_plenty on 05/12/2019:
NOW i get you, regarding the long swims. that's great exercise and sounds relaxing.


Maria7 on 05/13/2019:
Hoping you are having a nice day.


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legcramps - Thursday May 09, 2019

Weight: 0.0

THIS WEEK:

MONDAY - OFF; REST;

TUESDAY - Work 8-4; Coach 7-8:30; Workout 6-7; 

WEDNESDAY - Workout 6-7; Work 8-4; Workout 5-6; REST;

THURSDAY - Work 8-4; Workout 6:30-7:30;

FRIDAY - Workout 7-10; Work 12:30-4; Coach 4:30-7:30; REST

SATURDAY - Workout;

SUNDAY - Workout;


Apr          1-7 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 52 minutes

Apr        8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr      15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- STRENGTH 5; RUN 2 / BIKE 1; average sleep 7 hours, 37 minutes

May      6-12 - STRENGTH 1;


I had to change up my week a little bit; after struggling through another workout on Tuesday night - after just one day of rest from the duathlon - my body decided more rest was the requirement, so I dropped the two workouts I had planned for Wednesday, and will add a long lane swimming workout Friday morning instead, which will be much easier on me. It is so nice to have work/life balance to enable me last-minute to take tomorrow morning off work to get in a workout. And tonight I will do an easy foundational workout. 

Nutrition is still going well; we have been pretty focused on our protein macros, but i'm also working on fibre intake as well, because I know how important healthy digestion is to overall health. One huge improvement in that area has been adding chia seeds to my morning oatmeal, and an extra serving of veggies for dinner. As an example, my dinners this week have been 5 oz roasted chicken breast or grilled top sirloin steak, with at least 13 oz veggies - spaghetti squash, asparagus, carrots, snap peas, and broccoli! Lots of veggies.

An interesting aside - I recently reigstered to take a nutrition course for athletes. It will fulfill my requirements for continuing education in fitness certifications, but I think will also help me to further hone in on my own nutrition for some of the events I have coming up this summer. I'm kind of excited about it!

Next week I begin the next phase of training - leading up to a 100 km long ride on Father's Day weekend. There will be longer bike rides happening throughout the next month - i'll need to work up to being on the bike for four hours or more - but i'm hoping to keep my running base by continuing to run at least once a week. Having a running base will help when I start training for the triathlon in August, rather than having to start all over again. I also need to keep some muscle mass, so i'll continue with strength training as much as I can fit it in each week. Trying to maintain the fitness you've already gained, and train for a new event is hard work!

Donkey on 05/09/2019:
Now you have some amazing things to look forward to this summer! A class, a bike ride, and a triathalon.


BearCountryGG on 05/09/2019:
The nutrition course sounds great...I have always enjoyed learning about that.


horn_of_plenty on 05/10/2019:
your rest during the week (sleep i mean) looks a lot like mine. i get around that 7hrs-7 hours and minutes also. usually not 8 during the week, though it's more what i need if not some days 9-10hours. great job though. you've been having much better weeks as of late compared with how they were months ago.

good job adding more veggies. this is what i do, also, so i can feel more satisfied. i may do this tonight or just have a bar type of treat and go to bed early, actually...leaning towards the second option but we'll see!! sometimes just a big glass of stevia sweetened almond milk and a bar can be perfect in order to get to bed...speaking of which, i just reminded myself that to swing by Vitamin Shoppe on way home to check out all their new bars ;) they are a change of pace for me!...we'll see if i go later ;)

speaking of Father's Day weekend, that's when my other 5k is planned!!! i don't like getting up early, but, i do like getting up for this cause and knowing i can come home and watch a movie and eat a brunch after. seems doable.

yes, maintaining fitness can be a challenge for sure!

legcramps on 05/10/2019:
My sleep has definitely been better since i've been monitoring! I really hope to keep it up through the summer too :)


horn_of_plenty on 05/10/2019:
i totally think it'd be wise for you to keep the sleep ongoing!


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legcramps - Tuesday May 07, 2019

Weight: 0.0

THIS WEEK:

MONDAY - OFF; REST;

TUESDAY - Work 8-4; Coach 4:30-8:30; Workout?; 

WEDNESDAY - Workout 6-7; Work 8-4; Workout 5-6;

THURSDAY - Work 8-4; Workout 5-6;

FRIDAY - Work 8-4; Coach 4:30-7:30; REST; 

SATURDAY - Workout;

SUNDAY - Workout;


Apr          1-7 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 52 minutes

Apr        8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr      15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- STRENGTH 5; RUN 2 / BIKE 1; average sleep 7 hours, 37 minutes

May      6-12 - 


On Sunday I realized that I had another four day weekend where I didn't have to work at all. Yesterday I really caught up on my sleep - I slept in until almost 9 am, and I took a nap in the afternoon. It was amazing LOL. I also took a complete rest day yesterday, which I needed, which I will talk about later.

Eating has been great - on Saturday after the Duathlon, BF and I splurged on a fancy meal, but we got back on the wagon directly after. During May and the first part of June, I will really try to focus on my nutrition. Streamline it as much as possible so I can get the most out of my food for the rest of the summer, and lean down while still being healthy about it. Should be a good challenge! Today started with rolled oats, blueberries, and peanut butter.

Speaking from hindsight, my workouts last week were not conducive to a strong finish in the Duathlon. I had to force myself to rest on Friday, but I should have also rested on Thursday, and probably on Tuesday as well. Unfortunately, I worked out 4 times in the five days leading up to the Duathlon, and that really was to my detriment. Tapering does have a direct effect on performance. I need to remember this for next time!

I still did well in the Duathlon, don't get me wrong! I just feel my legs could have been more rested, and I would have recovered more quickly, had I tapered before Saturday. I finished 18th out of 53 women in my division. I wish they had separated it into age group divisions as well, but I don't think they will. Still, 18th is a far better outcome than I would have had at my fitness level last year! I'll take it, with an enormous amount of gratitude for the ability to move and run and bike and enjoy the adventures!

Saturday morning I ate rolled oats, peanut butter, and half a banana, with black coffee.

Before starting the Duathlon, I warmed up with some lunges, jump jacks, high kicks, and jogging (to the bathoom, LOL).

The first 1.5km run was fine, no problems, just took it easy and tried my best to not go out too fast.

Transition from the run to the bike took me like 4 minutes or something outrageous, I have no idea what I was doing that took so long. I changed my shoes, put on a helmet and gloves, and basically that was it.

The bike was good, but not impressive. It was mostly done on park paths, so I was unable to reach any particularly high speeds on the bike, which hurt me in the end because I am a cyclist, not a runner, and this race was a race for the runners out there. I did my best to pass as many people as I could in my division while I was on the bike, to give myself some room on the last part of the run. I think I passed 3 or 4 people and was actually in 16th place at the end of the 10km bike. While I was on the bike, I took in a few ounces of gatorade and that was it.

Transition from bike back to run, again, was impossibly long! And I almost fell over trying to get my runners back on - I really had to focus in order to stay upright. But once I was running, I was fine. Slow, but fine. The first part of this run was actually the worst...trying to transition back from the bike is very difficult, and my legs just didn't want to play along. Finally, about half way into the run, I loosened up and was able to pick up the speed a bit. By then, it was too late to make any gains on my division, and I had lost two spots back to 18th when I hit the finish line. But that finish line felt so good!!!

Almost immediately afterwards, I had a granola bar, mandarin orange, and about 3 jujubes, did about five minutes of stretching to help me cool down, took some pictures with BF, and then we headed out for our celebratory lunch of burgers, fries, and milkshakes. Later that evening, I had a slice of pizza but mostly drank lots of water and took some glutamine to help with muscle recovery. I also used my air socks a few times that night.

The next morning, Sunday, I woke up with incredible shin pain. I used the air socks more, took more glutamine, lots of water, and eventually they started feeling better. Again, I think if I would have taken it easy in the week leading up to the Duathlon, this recovery time would not have been as bad.

All in all, it was a great event, really, and I did have a lot of fun. It was BF's first race, and he crushed his goals, and that made it exciting for me - to see how well he did and how much fun he had. A really great weekend!

Horn_of_plenty on 05/08/2019:
yes,your photos look great! on your mention of coco cola, not only the caffeine but the SUGAR must be the reason it's offered at races too!! :)

GREAT sleep this week! I sleep a LOT lately, and it's good for me. I wish for me,but, I'm at least getting minimums in for this week and that's good! The reasons i feel grateful for sleep is to feel good emotionally the next day as well as the recovery for fitness.

So, for best performance at an event,you suggest a couple days of rest leading into it, right? this is something i realize i'll have to do before any fitness tests i take down the road.

Wow,you really did perform near the top! amazing! shows that you are a fit woman and participate in fitness regularly in your life. i'm still adding that cardio portion in. I am going to use you as a roll model as i add cardio in more now to my lifestyle. looking at just 30min a day, 2-3x a week. shorter the better for me, get it in, get it done!

I'mm reading a good book on recovery written by a woman who's an athlete (on her own, not famous) and a researcher in fitness. she has mentioned that ice and using cold to relieve pain after workouts does NOT speed recovery, it just makes the recovery longer. not only that, it doesn't help gain strength bc it slows the blood flow to the strained area, making the recovery process slower, longer, and less effective. she said don't use ice!

however, i'm sure your air socks helped???????

i've been rolling more, doing more, pushing more. even when my legs are tired, i take the stairs at the subway whenever i'm at that specific route that has a lot of stairs. i'm thinking just to push in the fitness where i can...maybe start standing on the train in the mornings, not looking for seats except in afternoons. i'll do more research on this - standing in place.


Donkey on 05/08/2019:
This was so amazing to read. As I have never raced in anything, it was so interesting to read your insights, especially about tapering before the race, the transitions, and then recovery afterwards.

Good luck to you in your nutritional journey. I really look forward to reading your entries about this!



legcramps - Wednesday May 01, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30;

TUESDAY - Work 8-4; Coach 7-8:30; Workout 6-7; 

WEDNESDAY - Workout 6-7; Work 8-4;

THURSDAY - Work 8-4; Workout?;

FRIDAY - OFF; REST?; 

SATURDAY - DUATHLON 10-11;

SUNDAY - REST;


Mar      18-24 - RUN 2 / BIKE 2 / STRENGTH 3; average sleep 7 hours, 1 minute

Mar      25-31 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 8 hours, 18 minutes

Apr          1-7 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 52 minutes

Apr        8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr      15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- STRENGTH 3;


Another two strength sessions in the bucket this week. I might just do strength-style sessions for the remainder of the week and give myself a break on the running and biking so I can be fresh on Saturday. Either way, I have ample opportunity to still workout a lot this week if I want to.

Eating is still going alright; yesterday BF cooked up sausages before checking their macros. We still had it for supper, but he knows better now LOL, he won't be making it again any time soon. We both went over our FAT macros yesterday, mostly because of the sausages, although they were also high in protein so at least there's that. I've been sticking to oatmeal most mornings for breakfast, and I change it up every morning in some way - add a little cinnamon, half a banana, or peanut butter, or blueberries. Just something small to change each day and it keeps the meal interesting enough to not feel monotonous. Simply eggs at lunch is getting old though. The last two days i've added roasted chicken, but i'm leaning more and more towards a slice of toast with peanut butter to go with the eggs - which was always my go-to lunch in the past. I know i'm getting more protein with the chicken, but I need to change it up every now and then too, or i'll just cave and who knows what will happen then LOL.

Since I got my workout in already this morning, i'll take the full evening tonight to relax and start packing for the weekend. My last day of work for the week is tomorrow, and then i'm off to BF's and we'll leave for the city on Friday afternoon. I may not get back to post before the duathlon, so just know that i'm pretty nervous but also very excited and hoping for good weather!!

Donkey on 05/02/2019:
I'm excited for your upcoming event! Look at the higher fat as extra energy and a lesson learned (?). I don't know how you do eggs every day. I know eggs are so healthy but yuck.

legcramps on 05/07/2019:
I love eggs, but I hear you...switching it up every so often really helps!


Horn_of_plenty on 05/03/2019:
instead of eggs / chicken only, maybe try for making turkey meatballs (with flavoring of course!) or fish? or tuna salad? speaking of tuna salad, i think i may start going for that once a week...i'm tempted to find tuna today! maybe seared! totally didn't pack my lunch on the first day back to work after Paris ;)

i find sausages to be very satisfying. if you limit the carbs with them and stick to only one sausage, i find it's perfect in a meal, no?

the one frustrating thing about adding toast with peanut butter to a meal is that it's more a snack in it's own or to be had with a coffee or tea, no? but i see how that could stick with you and satisfy you....NO JUDGEMENT! :)

I hope you post some photos of the duathlon or at least before you run and after! I'm really looking forward to hearing about it in detail!!!! like even how you maintain your energy and if you snack on anything during it / before / after.

i also would like to know something else i was reading, but not done reading about. Do you ever have a beer after your races? if so, how does it help / hinder / or anything related to your recovery or how you feel at that moment after drinking it? reason i ask is that it seems common for some runners / racers to go out for a beer after.

legcramps on 05/07/2019:
Yes, I do eat turkey and fish as well - i'm just moving from week to week, eating what I have prepped in the fridge, rather than making new meals all the time :)

My Grandma always used to make us Sunday breakfasts, and I remember always having toast with peanut butter with our eggs and bacon, so I don't even consider toast and pb a snack - I consider it part of a meal for sure! And I love it LOL!

I posted some pictures to facebook of the duathlon, I think you saw them already :) i'm hoping that I will find some that the official photographer took, but that might take a few days for them to edit and post them.

Ah, beer. Believe it or not, there are even some races that incorporate drinking beer as part of the race!! I know lots of people will have a beer after a race or event, but I don't. I'm not a drinker, so beer doesn't appeal to me unless it's a stinking HOT day and the beer is really cold. I suppose beer re-hydrates, since it does contain a good amount of water. Coca Cola is another drink that is often found at aid stations during all types of races, simply for the energy boosts we can get from the caffeine.



legcramps - Tuesday Apr 30, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30;

TUESDAY - Work 8-4; Coach 5:30-8:30; Workout?; 

WEDNESDAY - Workout 6-7; Work 8-4;

THURSDAY - Work 8-4; REST;

FRIDAY - OFF; Workout?; 

SATURDAY - DUATHLON 10-11;

SUNDAY - REST;


Mar      18-24 - RUN 2 / BIKE 2 / STRENGTH 3; average sleep 7 hours, 1 minute

Mar      25-31 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 8 hours, 18 minutes

Apr          1-7 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 52 minutes

Apr        8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr      15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr      22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep 7 hours, 48 minutes

Apr 29-May 5- STRENGTH 1;


Uh oh, I feel a head cold coming on! I am pretty congested this morning and feeling tired and cranky. Will just plug along for as long as possible today and hope it doesn't last long.

Group training yesterday was hard, but good. Love going to the gym on days where everyone you know is there LOL, and they all stop and say hi and want to know how you're doing. It is a breath of fresh air after a long or frustrating work day.

Well not much else to say today; have a great week everyone!

 

horn_of_plenty on 04/30/2019:
Try to get some extra rest to push that cold away!

I also love it when I go to the gym and see my acquaintances there keeping up with their fitness ;) and getting to see the ones I know - it’s so motivating !!


Donkey on 05/02/2019:
I hope you're not getting sick again!!!



legcramps - Monday Apr 29, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30;

TUESDAY - Work 8-4; Coach 5:30-8:30; Workout?; 

WEDNESDAY - Workout 6-7; Work 8-4;

THURSDAY - Work 8-4; REST;

FRIDAY - OFF; Workout?; 

SATURDAY - DUATHLON 10-11;

SUNDAY - REST;


Mar     18-24 - RUN 2 / BIKE 2 / STRENGTH 3; average sleep 7 hours, 1 minute

Mar     25-31 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 8 hours, 18 minutes

Apr         1-7 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 52 minutes

Apr       8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr     15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr     22-28 - RUN 3 / BIKE 2 / STRENGTH 2; average sleep unknown (need to update my watch!)


Alright, here is the week i've been waiting for - the Duathlon is this Saturday! I think my workouts will be all over the place this week, but i'm going to try and make sure I still get in a couple of group sessions and maybe a small bike or run leading up to the weekend. To be honest, this year I haven't even ridden the bike I want to use in the Duathlon, so i'm feeling a little anxious about that. But it will work out.

All in all, I feel like i've definitely put the work in on this training cycle, and I really can't wait to see what that will translate to on Saturday. I want to FINISH STRONG.

I decided to start cleaning up my eating a little bit, with some motivation from BF. Since he has been working in group sessions more often and watching his food intake, he's leaned up A LOT over the last four weeks. I'm proud of him for wanting to challenge himself and asking for advice and input. We've been working on serving sizes and macros. He concentrates a lot on calories, so i'm trying to persuade him to focus more on macros instead as it decreases the negatives of calorie-counting. Anyways, since I started i've lost 1.5 pounds, so that's interesting. I don't feel like i'm eating less, but definitely eating way more foods like veggies and egg whites, and far less things like bread and rice LOL - and having dessert only once or twice a week. So long as my energy levels don't fall, I can continue with this for a little while anyways and see where it goes.

Donkey on 04/30/2019:
Can't wait to read about the duathalon!!!

I'm a little envious of your ability to focus on nutrition... No negativity here though, as I know I too can do this. I just seem to have lost my way. I hope that you will continue to write about this aspect of your journey.

legcramps on 04/30/2019:
Well, don't be too envious...this morning I woke up dreaming of bacon...


horn_of_plenty on 04/30/2019:
How long did it take for you to lose the 1.5lbs? That’s a lot and amazing ! Good work on all your training !



legcramps - Thursday Apr 25, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Workout 6-7; OFF;

TUESDAY - Work 8-4; Coach 5:30-8:30; REST; 

WEDNESDAY - Workout 6-7; Work 8-4; Workout 6:30-7:30;

THURSDAY - Work 8-4; MASSAGE 4-5; REST;

FRIDAY - Work 8-4; Coach 4:30-7:30; Workout 7:30-8:30?; 

SATURDAY - Coach 8-2; Workout 2-3;

SUNDAY - Swim 1-2; Brick Workout 3-4;


Mar     18-24 - RUN 2 / BIKE 2 / STRENGTH 3; average sleep 7 hours, 1 minute

Mar     25-31 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 8 hours, 18 minutes

Apr         1-7 - RUN 2 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 52 minutes

Apr       8-14 - RUN 1 / BIKE 2 / STRENGTH 3 / SWIM 1; average sleep 7 hours, 27 minutes

Apr     15-21 - BIKE 1 / STRENGTH 6; average sleep 6 hours, 41 minutes

Apr     22-28 - RUN 1 / STRENGTH 2;


It felt like forever since i'd been out running, so I looked back to see when I last went - Apr 13th! Just over a week, which isn't as bad as I thought. I did 7km that day. Yesterday I made it to 4.5km and called it a day. To be fair, I was still quite sore from the strength session I had that morning - I guess you could say this run was another 'brain building' workout - training myself to keep going when i'm already tired and sore.

It's a rest day today! I have a massage scheduled at 4pm, and BF is coming for a massage right after I get mine. I'd love to take the afternoon off and go for another run, or a bike ride, before my massage, but I know that's a bad idea. I need to rest. I think I will get the massage therapist to work on my legs and lower back today.

Finishing off this week of workouts, and then it's a nice down-week next week. I might still do a strength session earlier in the week, but everything else will be cut back to prep for the duathlon. My focus will be getting lots of rest, and not burning myself out.

horn_of_plenty on 04/25/2019:
Oh my brain building so so right ! I’m looking forward to the nightmare of cardio brain body I have in store when I get back home from this trip !!!!!! I can’t wait to really work at it !!!


horn_of_plenty on 04/25/2019:
Enjoy your massage ! I am still debating buying the king air massagers


Donkey on 04/26/2019:
Resting is the hardest part for me.

I hope you had a lovely massage!



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