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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!



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!



legcramps - Wednesday Apr 24, 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 5-6?

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 - STRENGTH 2;


I got rooked into doing another strength session this morning, so that's two for the week already and now I really need to focus on cardio for the rest of the week. In fact, I might try to get outside for a run after work today, because tomorrow I have a massage scheduled and i'm sure I won't feel like doing anything after that.

So run today, and then a bike ride at the gym on Friday. Then, Saturday and Sunday are open for whatever, as long as there is a swim, a bike, and a run in there somewhere LOL ;)

So, the duathlon on May 4th. There is a long course and a short course. I've done the long course before, so this year I thought as a good lead-in to the summer, I would try the short course instead. The short course starts with a 1.5km run (just under one mile), then transitions into a 10km bike (6.2 miles), and lastly back into a 1.5km run.

My 'A' goal is to finish it in 50 minutes. I will be pushing hard to reach this goal; barring anything extraordinary happening or the weather being really crappy, I am going to goose it for as long as possible and just try to hang on until the end.

BF has changed up his nutrition plan to balance out his macros a little better. Once the duathlon is finished, I will probably join him and change mine up a bit as well. Right now i'm just eating what I want; majority of what I eat is healthy but I definitely indulge. I could be watching this a little better, which will only help me over the long run. I don't usually watch what I eat too much, because it leads me into negative thinking and self-destructive habits, but i'm hoping a little cut back will still be ok. I guess we'll see!

BearCountryGG on 04/24/2019:
I agree...the more I control what i eat the more I crave what I shouldn't. The more I eat what I shouldn't the madder I gt at myself...it seems to be a never ending battle.

legcramps on 04/25/2019:
Right? It's silly, and no way to live!


Horn_of_plenty on 04/25/2019:
Have you noticed that longer sleep leads to better workouts?

Like you, i have noticed it's a real pull for me also each week to do cardio vs strength! and like you, that's exactly my plans moving forward. Cardio & Strength!

I am eager to read more about the duathlon! it's coming up really soon!

i can't wait to hear more on your training,and also any plans for changes in nutrition!

legcramps on 04/25/2019:
Yes, definitely longer sleep equals better workouts!


Donkey on 04/25/2019:
I'm with Horn -- it well be interesting to read the impact, if any, your food changes / choices will make.

legcramps on 04/25/2019:
Yes, especially if I can stick with it longer than a few days at a time LOL.


Donkey on 04/25/2019:
PS your stated observation on my entry was very helpful. I actually hadn't considered that aspect.



legcramps - Tuesday Apr 23, 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;

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 - Workout;


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

Apr     22-28 - STRENGTH 1;


Well, that was a crazy weekend. As you can see from my workout summary, I didn't do much cardio. That might hurt me in a couple of weeks from now, but it is what it is. I still did a lot of working out! Like, A LOT. OUCH.

I spent the weekend at BF's, and whenever I lead with that in a sentence, you know it's going to mean there was a lot of things packed into each day, but here are just the work outs:

Friday - we met up with a group of gym friends and pushed out a two hour workout that was probably meant for marines.

Saturday - started with a group session at the gym, proceeded by tire flips and tire pulls out at a friend's place. She had the tire that we flipped weighed - 340 lbs. So that was fun. After those two hours of working out, BF and I finished the day with another hour and a half of mountain biking through the local trail system. I had to push my bike up a lot of hills. I was not happy about that, so new goal for the summer is to work my way up to not having to get off the bike at all through those hills. It's a lofty goal.

Sunday - another sweaty strength session at the gym, but I only managed an hour before waving a white flag.

Monday - yet another one hour strength session in the early morning before BF left for work. Then I napped three times. Pretty much gonzo for the rest of the day, and it was a beautiful day - but this girl was way too overdone to get outside to enjoy it! BF landed a three hour bike ride today. I was half-thrilled and also half-overcome-with-envy at his levels of energy. Oh well. We can't all be superstars.

Tuesday - nothing. LOL. seriously though.

It was a pretty fantastic four days away from work. I can't say i'm coming back all refreshed from getting lots of rest and relaxation, because that didn't happen (see above), but I will say that i'm much more mentally and emotionally rested than I was when I left. And that is a good thing, so as not to go postal on anyone here at work. And even though there was only one cardio session completed in the whole week, I bet I made some incredible muscle gains in the last four days.

Now. Get through this week with as many cardio workouts as I can possibly get in, and then it's a week mainly of rest next week, leading up to the duathlon. I've so got this. Please don't get sick.

BearCountryGG on 04/23/2019:
Some serious exercise there!!!!


horn_of_plenty on 04/23/2019:
GOOD SLEEP!, VERY NICE!

sometimes a break from cardio is ok, assuming you worked out in another way.

love a marine workout, those men are hard core!

oh, now i see why you slept - many days off!

i want updates on the duathlon!


Donkey on 04/24/2019:
Wow, what a weekend!!! I really enjoyed reading about it. Sounds fun, exciting, challenging!

I am getting excited about the duathalon!!!



legcramps - Thursday Apr 18, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30; 6 hours, 16 minutes

TUESDAY - Work 8-4; Coach 5:30-8:30; REST; 7 hours, 5 minutes

WEDNESDAY - Workout 6-7; OFF; TATTOO! 5 hours, 40 minutes

THURSDAY - Work 8-4; Workout 6-7; Pension Presentation; REST;

FRIDAY - OFF; Workout; 

SATURDAY - Workout;

SUNDAY - Workout;


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 - STRENGTH 2


Here is the new tattoo that I got:

I love it, just a slight amount of colour in the eyes, and the white highlights which HURT A LOT but was so worth it!

We got another strength workout in before we left for the city yesterday. I think I will be taking a rest day today; I want to sit in on a pension presentation tonight at work, and then get my butt to BF's for the weekend, so there won't be a lot of time for a workout, plus my tattoed leg is a little sore so I want to take it easy until tomorrow anyways. Lots of different plans for the weekend so I will still get in a good number of workouts this week.

I will definitely be trying to catch up on sleep this weekend - this week and last week haven't been the best for getting enough rest, so I really want to try and re-set for the next couple of weeks leading up to the duathlon. Just SO grateful to have some days off :) so absolutely grateful!

We ate out last night at a buffet restaurant. Very high-end for a buffet; I had a lot of protein/meat. Shrimp, sirloin steak, ribs, brisket, and salmon. Yes, all on the same plate LOL. Followed that up with a couple different types of salad, and a small serving of rice. But, yeah, mostly meat! It was delicious.

Today I have already overdone it on breakfast. I was super hungry. Hopefully lunch will be a little more reasonable than breakfast was; planning for some leftover potatoes and pork roast, but might throw that in the freezer for next week and have plain rice and eggs instead. We'll see how much time I have.

RE: the pension presentation: it's always good to know what my options are should I ever decide to move/take another position somewhere else. I've already put 18 years of my life into healthcare, and have been paying into a pension for most of those years. It absolutely will play into what I do for the next 10 to 12 years career-wise, before retirement.

BearCountryGG on 04/18/2019:
YEAH for pensions......so worth it. D retired just before his 49th birthday and is now 70....21 years worth of pension is a lot more than he paid in...we are so grateful for that...then at 62 social security kicked in for both of us too and we have lived very nicely on it all. We didn't have this option but anyone that has the ability to pay into a 401K with matching employer pay in is throwing away free money if they don't take advantage of that. I love your tattoo...did you get it done all in one day?

legcramps on 04/18/2019:
Yes, it took him about three hours altogether!

I almost pretended that I had to pee just to get an extra break at the end LOL; I really had to suck up some pain at that point.


horn_of_plenty on 04/18/2019:
first, that tattoo is GORGEOUS!!!!!!!!!!!

legcramps on 04/18/2019:
Thank you!


horn_of_plenty on 04/19/2019:
3 hours is a LONG time to get a tattoo. mine took ONE hour and i'd just about had it with the patience of sitting still and the piercing of the needle! but i'll agree 100%, the tattoo you have is really, really nice! i just love the design! very artistic and beautiful. you choose it well!...plus, you make me want to get another someday, like for my 40th bday or maybe earlier....i'd get it as a reward for passing the court officer test if i do - if i pass that test, there'd be a huge celebration, let me tell you! (the test is not any time soon!)

dang that meat sounds delish! that is tasty...and i like how there was a variety of salads, too!

WOW, that is SO AWESOME that you've been at the same pension / career for 18 years. I have to tell you, if you put in 20 years into my union, you get free healthcare for LIFE until you die. I only have 8.5 years in which is why i am not so set on staying on my path. i feel i could just survive on what the majority of the country gets when they retire. it's not special but i'd get by.

this union that i work for is one of the only unions providing a health care plan even after you retire and only after 20 solid years working. it's good for so many, but, for me i'd take the chance to change careers and lose the healthcare upon retirement (court officers do NOT get health care when they retire....you get the country's medicaid/medicare whatever they call it that seniors get...)

i'd totally try to do what you can for your pension, that free money you get based on your years you put in. i know it's hard, but if i were you, i'd try to stick it out...and retire later rather than earlier, then you could just do personal training / gym group training later on.


Donkey on 04/19/2019:
That tattoo is amazing! Wow!

You made the right choice to attend the pension meeting. Definitely worth it. I hope that you can catch up on sleep.


happy-1 on 04/21/2019:
Love the tattoo... How Athena.



legcramps - Tuesday Apr 16, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30; 6 hours, 16 minutes

TUESDAY - Work 8-4; Coach 5:30-8:30; REST; 7 hours, 5 minutes

WEDNESDAY - Workout 6-7; OFF; TATTOO!

THURSDAY - Work 8-4; Workout 6-7; 

FRIDAY - OFF; Workout; 

SATURDAY - Workout;

SUNDAY - Workout;


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 - STRENGTH 1


Strength session yesterday went alright in the end but I sure didn't feel great during it. If I would have pushed through it I probably would have lost my cookies at some point! But I made sure to take the breaks I needed even though it made it an 'easier' workout than I was hoping for. That's OK. I had a snack before the workout, which in retrospect was a mistake. A snack before a workout is usually OK if it's outside of two hours, but for whatever reason my body didn't digest it within that time frame so it wanted to come right back up. Not a great feeling.

I recovered like a boss afterwards; took a salt bath and put on my air socks. Got all my stuff packed up for the rest of the week. I'm heading to BF's after work today; I have a couple sessions to coach tonight and then we're off to the city tomorrow to get tattoos.

After today I only have one more day of work - Thursday. Just going to take it one day at a time, and get through it so I can really relax for four whole days! I can't wait!

Horn_of_plenty on 04/16/2019:
i was talking to something and sometimes THEY TOLD ME that vomit feeling is bc you are pushing your body to a limit? do you think this is true?

those King air socks look good. I cannot afford them right now, but, may ask for doctor's note to recommend them and see if i can get reimbursed later on in the Spring / Summer :)...yes, gonna try!

i'm excited to hear about the tattoos?! will it be your first? i am happy about my tattoo and wouldn't change a thing! i got it in a place that is wrinkled when i sit, but, i love it very much (Rosie the Riveter on my lower hip). will yours be black and white or with a little color? cool!

i THINK you mean you have thursday off and work tomorrow!? was that a brain fart? LOL. i'm mean!

legcramps on 04/18/2019:
Yes, feeling the need to vomit while working out could definitely be because you're pushing your body to the limit! But in this instance, my heart rate was not very high. My perceived level of effort was not even that high - I could physically feel the undigested food coming back up. Yuck LOL.

I did actually lose my cookies a few times in the past during a workout, and it was totally because I was pushing myself right to the limit. These days, i'm much better at moderating my limits and not going ALL OUT - i'll leave that for the extremists LOL, I don't need to feel totally expended to know that I had a good workout :)

I really like my air socks :)

I'll see if I can post a picture of my new tattoo in my post today; it is not my first one, and it is actually a cover-up over my very first tattoo I got probably 18 years ago.

Nope, I had Wednesday off, I work today, and then i'm off for four days :) I know, why didn't I just take today off too? Meh, I should have, but I didn't!


Donkey on 04/16/2019:
Ooo tattoos! You're brave! I've toyed with the thought of getting one but have not been brave enough to do so. I might go the piercing route instead (LOL)...

Look at all those days off this week - how lovely!



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