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legcramps - Friday Mar 29, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 5-6; 7 hours 39 minutes

TUESDAY - Work 8-4; Coach 5-8; REST; 7 hours, 19 minutes

WEDNESDAY - Work 8-4; Workout 5-6; REST; 6 hours, 24 minutes

THURSDAY - Work 8-4; Workout 4-6; Coach 6-8; 8 hours, 11 minutes

FRIDAY - Work 8-4; Coach 4-8; Workout 8-9; 7 hours, 8 minutes

SATURDAY - Drive about 8 hours! REST;

SUNDAY - Workout


Mar     3-9 - RUN 2 / BIKE 2 / STRENGTH 1 / SWIM 1

Mar 10-16 - RUN 1 / BIKE 2 / STRENGTH 2

Mar 17-23 - RUN 2 / BIKE 2 / STRENGTH 3  

Mar 24-30 - RUN 2 / BIKE 1 / STRENGTH 2


I left work a bit early yesterday so I could get to the city earlier; I had to pick something up for work, and then I thought i'd get a workout in before I had to start coaching. I got a 40 minute run in, and then when I went to get changed I realized that my first coaching client cancelled. So I decided to get in a strength workout also! After that, I coached my group session and then got to go straight home. It was kind of nice to be able to 'catch up' on my workouts, although I had to take a salt bath and use my 'air socks' last night to try and alleviate some soreness in my legs. I'm wearing compression socks to work today - my body is not used to two hour workouts anymore!

I had a conversation with my manager yesterday about the frustration i've been feeling at work lately; i'm not sure it's going to help, but i'm a little more hopeful than I was. Time will tell.

I coach again after work today, and then my last workout for the week is a bike ride so i'll hopefully do that after coaching. BF and his daughter are coming to my place tonight (that's the current plan anyways) and then tomorrow we are driving her back to her mom.

I am hoping (and praying) that I get to go lane swimming on Sunday. It's been three weeks, and I miss it so much!

horn_of_plenty on 03/29/2019:
do the compression socks help? i also realize they might slow down blood flow or is that not true? bc of the compression?

do you have any advice on how to heal / relieve soreness when implementing / starting more cardio up>? i'll need advice for this Spring when i start jogging again! I am thinking it's going to go far better than the previous 2 summers :)Each summer i have increased my ability and strength so i am really eager to see what i can make in the form of cardio improvements this year! Additionally, i did do a lot more walking this winter than the previous ones. And next year, i will jog thru winter.

Interesting to see your workout breakdowns. Looks like in order to fit so many different types of training in each week, it's usually 1-2 sessions of each rather than 3 days of anything.

if you plan for lane swimming with not too much of any other commitment sunday, it'll happen ;)


Donkey on 03/30/2019:
Curious to hear if your boss had any constructive ideas, or if it was more of checking in, i.e. "this is where I'm at".

My IRL friend who runs a lot wears compression stockings for runners -- they come in cute colors and styles now. I would recommend them to Horn, if she reads this :)

legcramps on 04/01/2019:
Not many, to be honest. There was an "is there anything I can do to help" suggestion, but my work is not appropriate for my boss to be taking on. It was definitely a 'this is where i'm at' conversation, where I expressed my frustration with my workload when others do not seem to 'take up the slack' when they can.


Horn_of_plenty on 03/30/2019:
yes, horn read it!



legcramps - Thursday Mar 28, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 5-6; 7 hours 39 minutes

TUESDAY - Work 8-4; Coach 5-8; REST; 7 hours, 19 minutes

WEDNESDAY - Work 8-4; Workout 5-6; REST; 6 hours, 24 minutes

THURSDAY - Work 8-4; Coach 4-8; Workout 8-9; 8 hours, 11 minutes

FRIDAY - Work 8-4; Coach 4-8; Workout 8-9; 

SATURDAY - Drive about 8 hours! REST;

SUNDAY - Workout


Mar     3-9 - RUN 2 / BIKE 2 / STRENGTH 1 / SWIM 1

Mar 10-16 - RUN 1 / BIKE 2 / STRENGTH 2

Mar 17-23 - RUN 2 / BIKE 2 / STRENGTH 3  

Mar 24-30 - RUN 1 / BIKE 1 / STRENGTH 1


I skipped my workout yesterday in favour of more rest. I have been struggling with a migraine headache for the last few days and it wasn't doing me any good yesterday. Every time I looked around, my head zigged when it should have zagged. Let's just say I didn't get much accomplished.
 
I had a run on the schedule for tonight's workout, so we'll see how i'm feeling once I get to it - I might switch it out for the bike instead.
 
I overdosed on yogurt parfaits yesterday; I ate two containers of greek yogurt with lots of berries, pineapple, and topped with granola - one for breakfast, and one for supper. Fortunately, the yogurt didn't bother my stomach (yet). The granola was delicious and I added so much fruit because I need to use it up before it goes bad. I made another one this morning for breakfast, but used only half the yogurt in the container (they are the single serving containers).
 
Definitely feeling a little low lately, and like i'm complaining too much - about work, and being sick so much, and now the headaches. Maybe i'm just rundown; maybe i'm feeling unappreciated. Regardless, it's a reminder that I can only do my best when I feel my best, so my priority should ultimately be ME. And if that's not enough for someone else, then that's their problem.

Horn_of_plenty on 03/29/2019:
regarding yogurts, i have come to realize that they are so small, they don't fill me up and so lately i have one, sometimes with fruit, and then an iced coffee at home after just to fill my stomach. they are small and not filling as stomachs usually get full from 2 cups, and the yogurts are around one! i never realized so clearly about that until a couple weeks ago.

Lately i feel the same as you and it's because i'm still not sleeping much. I tried, but due to some changes in schedule, things didn't work exactly as planned this week. basically i have learned that it helps to work on getting more sleep and have the goals, but not to get too disappointed i guess if it doesn't work out exactly. it's just frustrating bc i prefer to wake up feeling good rather than feeling like i am SO NOT READY to get outta bed yet! LOL

also, i know more sleep would help with my trainnig....as well as my emotions...as well as my productivity at work.

this week, i think most days were around 7 hours sleep. for me it's not really enough overall - i don't wake up feeling refreshed especially the days after a workout.

legcramps on 03/29/2019:
Yeah, 7 hours doesn't do it for me either. People that hear that usually call me a princess, but if you think about it we spend at least a third of our lives sleeping, so it should be a worthwhile sleep, right?!


Donkey on 03/29/2019:
Ha ha when I read about the yogurt, I was picturing in my mind those large containers of yogurt, not the single serving size. If you have to overdo anything, yogurt and fruit are a good choice!

Regarding feeling down... I'm not sure I'm the one to contribute any insight. As you may know, I work in a very negative environment, so it's hard to stay positive. I've had days that turn sour by 9:30a.

If you find a way to work through the "feeling low", please share it!

legcramps on 03/29/2019:
Yeah, it gets that way around here sometimes too. I am very influenced by how others are feeling, and if the environment is negative, it doesn't take me long to sink down into it too. Mindset is huge here - need to keep working on the positivity and just block out the losers!



legcramps - Tuesday Mar 26, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 5-6; 7 hours 39 minutes

TUESDAY - Work 8-4; Coach 5-8; REST; 7 hours, 19 minutes

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

THURSDAY - Work 8-4; Coach 4-8; Workout 8-9;

FRIDAY - Work 8-4; Coach 4-8; Workout 8-9; 

SATURDAY - Drive about 8 hours! REST;

SUNDAY - Workout


Mar     3-9 - RUN 2 / BIKE 2 / STRENGTH 1 / SWIM 1

Mar 10-16 - RUN 1 / BIKE 2 / STRENGTH 2

Mar 17-23 - RUN 2 / BIKE 2 / STRENGTH 3  

Mar 24-30 - RUN 1 / BIKE 1 / STRENGTH 1


I had to adjust my schedule to take on another coaching shift on Thursday; covering for someone else. It's going to be a tough end to this week, but I can do it.

If you can believe it, more computer troubles today! It's really beyond frustrating at this point; not to mention the tech I talked to when I phoned it in was very ignorant and proceeded to lecture me about using a computer that wasn't mine without first asking me what the issue was or if I had a good reason to use a different computer (I did). Holy Balogne!

I had to stop and take some deep calming breaths. I'm better now.

I took out some frustration during group training last night after work; it definitely pushes me more than I would push myself. A nice addition to my weekly totals. It does make me more hungry than normal; I had steak for supper with potatoes and snap peas. Speaking of food, my stomach is letting me know it's getting close to lunchtime.

Horn_of_plenty on 03/26/2019:
darn oh darn! i was typing to you and i think i forgot to press send...i'm going to try to press send tomorrow morning at work!?


happy-1 on 03/27/2019:
Ha. Can I have your self-discipline and time management skills when I grow up? Seriously.


happy-1 on 03/27/2019:
Hugs. Ghost in the machine. Don't let it blow your cool. You are right to push for repairs.


Donkey on 03/27/2019:
That's so frustrating about your computer problems. You did well to breathe deeply afterwards. I've had situations at work where I've had to go for a walk around the block to reset myself.


horn_of_plenty on 03/27/2019:
oh! i thought i replied yesterday but really you wrote AGAIN about computer issues...so i just remembered how i wrote to you about computer issues the day before LOL....i'm having HUGE computer issues currently bc i'm trying to do my coworker's time sheet today but the app to do the time sheet is not opening :( and she is out...and it's time sheet finalization day...super annoying!

i like how you do a summary of the types of workouts you do durign the week....i'm thinking to replicate something like that on my entry. I'm going to be pushing the cardio come May thru the end of this year. I hope to see major improvements as i am not really doing cardio besides walking since the fall...so i have lots of room to improve once i reinstate jogging and speed exercises!!! i can't wait to be outside & working on it!



legcramps - Monday Mar 25, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 5-6; 7 hours 39 minutes

TUESDAY - Work 8-4; Coach 4-8; REST;

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

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

FRIDAY - Work 8-4; Coach 4-8; Workout 8-9; REST;

SATURDAY - Drive about 8 hours!

SUNDAY - Workout


I don't know how well this week is going to go; i've already managed to completely exhaust myself today at work. I've become frustrated with numerous people over menial tasks, had an obscene amount of computer issues for one day, been stuck in a meeting that ran through my lunch break, and am met with superior attitudes from colleagues who need to be knocked down from their pedestals. I. Am. Done. And I still have to be here for two more hours.

I was perfectly willing to execute the amount of energy it would have taken to get through the week with a smile and some graciousness, but no. Not anymore. I am full up with the way this world works. All the things are just so absolutely RIDICULOUS.

I'm signing myself up for another training session after work tonight. I've looked at it - it's going to be a tough one. But I need it to be a tough one, because there's some anger I need to vent. 

I haven't done weekly summaries of my workouts in a while; it's always nice to know how much i'm working, even if it doesn't feel like I am some weeks:

Feb 24-Mar 2 - RUN 2 / BIKE 2 / STRENGTH 1 / SWIM 1

Mar 3-9 - RUN 2 / BIKE 2 / STRENGTH 1 / SWIM 1

Mar 10-16 - RUN 1 / BIKE 2 / STRENGTH 2

Mar 17-23 - RUN 2 / BIKE 2 / STRENGTH 3  

Mar 24 - RUN 1 / BIKE 1

There, now we're up to date!

Donkey on 03/26/2019:
Rough Monday! The computer problems alone would drive me nuts. I hope your workweek improves. There's always hope!

Where are you going on Saturday?


horn_of_plenty on 03/26/2019:
Great sleep Monday! last night i was gonna go to bed early but got distracted online trying to buy tickets to things in Paris and it took over an hour to go on the sites and make sure i had the correct dates, times and then had to download the tickets! LOL i couldn't believe it took so long. Glad i've started working on this trip early! if i weren't working online, i'd have gone to sleep even earlier!

It seems as a person who works out, that there's NEVER a thing as too much sleep!? As somewhat of an athlete, i am just always ready to rest / sleep extra. I am always feeling like it helps me produce stronger workouts. but i'm not talking 8 hours, i'm talking to sleep 10 hours for me is nice a few times a week but lately just on the weekend i do this somewhat. i cannot even imagine going back to the days where i slept 6 hours only each night and sustained myself on coffee and energy drinks...my skin was broken out and i was always injured. with more sleep, i drink less caffeine and look a lot better too.

We get computer issues at work too. Lots of problems with Excel and it freezes or just takes a long time to save files or open them.

I love seeing all those runs...i'm going back to running after my trip. (not before as i don't need any weakness or problems leading into a long week of walking around Paris!)



legcramps - Thursday Mar 21, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30; 6 hours, 21 minutes

TUESDAY - Work 8-4; Coach 6-8:30; REST; 7 hours, 39 minutes

WEDNESDAY - Work 8-4; Work 5-7; Workout 7:30-8:30; 5 hours, 38 minutes

THURSDAY - Work 8-4; Workout 5-6; 7 hours, 52 minutes

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

SATURDAY - Workout 10-11;

SUNDAY - Workout 2-4;


I knew i'd be close to getting 8 hours of sleep because I fell asleep HARD once my head hit the pillow last night. I'm not sure if I even moved, because my ribcage was really sore this morning (usually happens when I don't move much through the night, and lay only on one side).

After my work meeting last night, I got a few groceries then did a workout on the bike trainer at home. Tonight I have a run scheduled, so I took it easy on the bike to try and save my legs for the run. I will also be using an air pocket leg compression/lymphatic drainage system on my calves later tonight to try and ease any discomfort in my calves and shins from the run.

Supper last night was Hello Fresh Mexican style pork tacos. Delicious!!! Wow!!

Looking forward to getting the workweek over with! It's been busy every day, and with working late last night, i'm just over it!

Donkey on 03/21/2019:
Nice picture of dinner - wow! I hope you will have the opportunity to catch up on sleep soon.


horn_of_plenty on 03/21/2019:
Beautiful dinnner indeed ! Also wonderful sleep!

I’m so looking forward to my shorter routine and trying not to totally procrastinate on it so I can also get to bed tonight I’m a timely manner !

Good idea to think about how you should work out last night in order to have a successful workout today - I’ve been also working on that type of moderatation!


Horn_of_plenty on 03/23/2019:
i totally am in the mood for some ground turkey flavored taco style!



legcramps - Wednesday Mar 20, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30; 6 hours, 21 minutes

TUESDAY - Work 8-4; Coach 6-8:30; REST; 7 hours, 39 minutes

WEDNESDAY - Work 8-4; Work 5-7; Workout 7-8; 5 hours, 38 minutes

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

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

SATURDAY - Workout 10-11;

SUNDAY - Workout 2-4;


I'm playing a game of ping pong with my sleep schedule this week. Really twitchy sleep last night, so a longer day at work today is NOT going to feel good later. Yeah, I could already go for a nap.

I processed someone's time off request for next month and they are taking Fridays off all month (includes the Easter holiday). What a great idea. I should do that too, it would be so nice to have a whole month of long weekends. I'm also taking April 17th off. It would mean three extra vacation days. That's not bad. I get lots of holiday time - I've been working here for 18 years (!) and I get six weeks of vacation now. Three days is a drop in the bucket. So why do I feel guilty already and I haven't even requested them yet?!!

We made eggs for supper last night. Which was fine, until it wasn't. I guess I hadn't had eggs for a little over a week, and my stomach revolted. So that was fun.

horn_of_plenty on 03/20/2019:
Last night i didn't get long sleep, but man did i sleep DEEP when i was asleep lol. you know, this morning i felt miserable (but also maybe due to TOM)....and as the day went on at least i'm eating healthy meals and i am actually feeling good at 3:30pm woohoo! maybe the same will happen to you?

I know this guy i used to work with and he also did a few weeks in a row of Fridays off. Sometimes, you just have to take care of yourself, as long as you are productive on your work days! After my vacation at the end of April, I'm adjusting my time off to be shorter periods and more frequent, kinda like the guy who took Fridays all month.

WOW 6 weeks huh!? nurses get that kinda time over here, but not many office workers. I get 3 weeks and 5 sick days (so it's like 4 weeks) which is pretty decent though!

Sorry the eggs didn't work for you...did you have them with any toast?

legcramps on 03/20/2019:
Yeah I did have them with toast; it just hit me hard this time!


horn_of_plenty on 03/20/2019:
maybe you hadn't eaten in awhile....and your stomach was very empty. this happens to my dad!



legcramps - Tuesday Mar 19, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30; 6 hours, 21 minutes

TUESDAY - Work 8-4; Coach 6-8:30; REST; 7 hours, 39 minutes

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

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

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

SATURDAY - Workout 10-11;

SUNDAY - Workout 2-4;


The group training last night went pretty well; I was glad to be able to get in some exercise on my usual OFF day, and it was especially good to be pushed a little bit from a coach - sometimes, that little extra push is what you need to turn a mediocre workout into something amazing!

Plus, as I was driving home afterwards I noted that I felt much more energy than I usually do on a Monday night.

I forgot I have an evening meeting tomorrow night, so I may not get in a workout like I wanted to. No big deal, if I get it in that will be awesome, if not that's ok too!

Horn_of_plenty on 03/19/2019:
Good luck at your meeting tomorrow, i just realized now it's part of your job to attend them!

better sleep last night, good :)

keep on !



legcramps - Monday Mar 18, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; Workout 6:30-7:30; 6 hours, 21 minutes

TUESDAY - Work 8-4; Coach 6-8:30; REST;

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

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

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

SATURDAY - Workout 10-11;

SUNDAY - Workout 2-4;


It's looking like a slower week this week both at work and at the gym, so that will be nice (knock on wood). This weekend was rough, so I need a slowdown.

Friday night I got home from coaching and discovered I had water in my basement! I looked and looked for the source, and finally found a small pin hole opening in a copper water pipe leading to my water heater. There wasn't much I could do about it at the time, so I tried my best to tape it up overnight. On Saturday I was scheduled to coach from 8:00 to 1:30 - I sent my boss a message and she let me leave at 12:00 instead so I could be at home; plumber came around 3:30, and it was fixed by 4:00 thank goodness! I did some cleaning, then drove to BF's. We went to the gym and worked out, and I pretty well collapsed after that - game over for me.

Sunday I woke up not feeling great, and a terrible headache stayed with me for most of the day so I was off and on napping throughout. We went to BF's sister's for a visit, then to the gym for another workout. I felt better after that, and we went out for supper. Then BF and I had a moral disagreement, and it upset me for the rest of the night. We don't fight much, so when it does happen, I never feel good about it.

I am thinking I will hit the gym tonight and take part in a coaching session 6:30-7:30. I need to start adding in more workouts to my week, and not having to think about what to do for one of them would be nice, so trying to fit in Monday coaching sessions sounds reasonable to me - and possibly do-able. We'll see how it goes!

Hello Fresh is arriving tomorrow, so leftovers from the fridge today and not cooking anything big tonight for supper.

horn_of_plenty on 03/18/2019:
It's so good the plumbing situation worked out so "conveniently" for you thank gosh it wasn't a bigger hassle!

Do you want to share this moral argument???

What do you mean by adding in a coaching session means adding in a workout?

legcramps on 03/18/2019:
I know, i'm so grateful I didn't have further issues with the leaking pipe!

Basically, there was a situation, BF didn't feel like it was a big deal, and I did. I felt like it was wrong in a lot of different ways and I just couldn't believe that he didn't feel the same way about the situation, like he doesn't 'get it'. But if I really felt like we couldn't work through it, I would just walk away. There are some things I do not want in my life - I want to be a good role model for my nieces and nephew, for the people around me - and so those 'things' are NOT ALLOWED space in my life. If they end up in it, I will walk. No question.

I mean I am going to get in a coaching session from someone else instead of me doing the coaching tonight :)


Donkey on 03/19/2019:
Slower weeks can be a real blessing.

I'm sorry about the disagreement with the boyfriend. It might just be one of those things where you agree to disagree.



legcramps - Friday Mar 15, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; REST; 7 hours, 3 minutes

TUESDAY - Work 8-12; Massage 2-3; Workout 4-6; Coach 6-8:30; 8 hours, 54 minutes

WEDNESDAY - Work 8-4; Workout 5-66 hours, 33 minutes / 1 hour nap in afternoon

THURSDAY - Work 8-4; Workout 7-8; 8 hours, 7 minutes

FRIDAY - Work 8-4; Coach 3:30-8; Workout 8-9; 7 hours, 29 minutes

SATURDAY - Coach 8-2; Drive to BF's; Workout 4-5;

SUNDAY - Workout 2-4;


Got my workout in yesterday, a nice run for about 35 minutes total, some walking, and some stretching. About 55 minutes total. Good.

I offered to work extra today at the gym to cover for someone else, so leaving work early by one hour and will cover three group sessions tonight. Then if I am not too tired, i'll get some biking in before I head home for the night.

I had homemade burgers for dinner last night - stuffed thin crust buns with ceasar salad and a burger, turned out quite yummy. I'll have that for leftovers after the gym - so I won't have to cook a meal tonight thank goodness.

I thought I had skipped hello fresh next week, but I see it came out on my credit card. I should pay more attention LOL. Mexican pork tacos, pan-seared steak, and chili chicken is on it's way to me. Sounds good!

Today is flying by - almost coffee time. Time to break out my morning snack of mixed fruit - pineapple, strawberries, blueberries, blackberries, and raspberries! Yum!

Horn_of_plenty on 03/16/2019:
what a tasty assortment of fruit you've got going on!

have fun coaching your sessions tonight!!

Also that burger sounds delish with the caeser salad in it too.

at least the hello fresh deliveries are giving you a chance to explore cooking more. i'm sooooo not at that point yet! (and do NOT want to be!) lately, i'm not into cooking.


Donkey on 03/16/2019:
Well done on your weekday sleeping!!!


horn_of_plenty on 03/18/2019:
i agree with Donkey...last night was really late for me (6hours?), so i gotta catch up tonight!



legcramps - Thursday Mar 14, 2019

Weight: 0.0

THIS WEEK:

MONDAY - Work 8-4; REST; 7 hours, 3 minutes

TUESDAY - Work 8-12; Massage 2-3; Workout 4-6; Coach 6-8:30; 8 hours, 54 minutes

WEDNESDAY - Work 8-4; Workout 5-66 hours, 33 minutes / 1 hour nap in afternoon

THURSDAY - Work 8-4; Workout 5-6; 8 hours, 7 minutes

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

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

SUNDAY - Workout 2-4;


I'm glad i'm not as concerned about perfection as I used to be, because I didn't get in a workout yesterday either. Which means I should have taken my rest week as this week instead of last week LOL. The good thing is that I still worked pretty hard at my workouts last week, so a little extra rest this week might be exactly what I need. And, if I get my run done today, I can do the bike after coaching tomorrow, and still hit my strength workout on Saturday. It will all work out in the end i'm sure.

I decided to do some deep cleaning in the house, and I focused on that instead of working out. My bathroom was a mess, and really needed a good cleaning. Once I got that done, I headed into the kitchen. I would love to be able to work through the whole house and give it a good spring cleaning, but I think I will save that for April and take a few days off work to get it all done.

I'm doing some extra coverage at work for the next week or so. It will create busier days for me, so i'm happy I don't have much else on the go other than my regular coaching shifts. On that note, i'd better get to it!

horn_of_plenty on 03/14/2019:
sounds good to me...it must feel great to have a lot of the rooms cleaned. it is work and a workout, usually!



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