The first two days of this LAST (!) week were pretty lazy - slept in, didn't exercise, didn't log food, etc. Part of me is OK with conserving my energy for the Warrior Dash THIS SUNDAY (!), but another part of me wants to wrap this effort up right. So I'm back daily to finish this up!
Major accomplishment today: during my 2-mile run/walk, I decided to make myself run for at least a mile because I checked out the race course and it appears there are no obstacles for at least the first mile. Ideally I would like to run the whole thing, especially considering most of it's broken up by 12 obstacles. I would hate to start walking just 3 minutes into the race, you know?
So I took it slow and easy (a 4.5 mph jog) and was able to feel pretty damn good running a mile and a half with no walk break - yay! The remaining half-mile was done as a 5-minute walking warm-up and another 5-minute walking cool-down. Total - 2 miles covered in 30 minutes.
Wednesday, May 16, 2012
Week Nine: Progress Report
Ugh. I am so over all the tracking. I'm sure it's affecting my results (I only lost half a pound this week), but I just can't get into it so obsessively anymore. I think I know that I'll be changing up my plan after this week and my mind is already somewhere else.
Keep a food diary and maintain a low-carb, low-sugar, low-caffeine, no-artificial-sweetener, no-alcohol diet: Completely filled out 0 days of daily worksheets to log my food and total all carb, caffeine, and sugar content. Listed all exercise and food eaten (but not nutritional stats) for three days. Listed exercise only for four days.
As you can see from the last post, my exercise was very good this week. I'm really pleased that it seems so much easier for me to fit in daily activity.
Here's the Week Nine health summary:
Keep a food diary and maintain a low-carb, low-sugar, low-caffeine, no-artificial-sweetener, no-alcohol diet: Completely filled out 0 days of daily worksheets to log my food and total all carb, caffeine, and sugar content. Listed all exercise and food eaten (but not nutritional stats) for three days. Listed exercise only for four days.
Be able to jog ¼ mile at a time without a walk break: Did well with this! For my 8 miles of regular run/walking, I was able to do quarter-mile intervals every time. Yes! And out of the 6 quarter-mile intervals we ran during the CrossFit workout of the days, I ran them without a walk break 4 out of 6 times.
Get to a healthier BMI – between 26 and 27: Lost just another half-pound this week, so BMI is 28.8, down just .1 from last week. (Starting BMI 31.2; Week 1---30.2; Week 2---30; Week 3---29.9; Week 4---30.2, Week 5---29.9, Week 6---29.4, Week 7---29.3, Week 8---28.9)
Increase my physical strength: Went to CrossFit 3 times.
Get up between 6:30 and 7:30 every weekday: Did this 3 weekdays this week.
Get to bed by 11:00 every weeknight: Can’t remember.
Get an average of 7 hours of sleep every night: I got 9, 6, 8.5, 6.5, 6, 10, and 8. Need more.
Exercise for Week 9 - 7 Days in a Row!
Monday, May 7
Two-mile, 30-minute run/walk (8 min. of walking warm-up and cool-down included). Was able to do all quarter-mile jogging intervals (at 4.5 mph) separated by 90 seconds of walking.
Tuesday, May 8
CrossFit, total 35 minutes with warm-up, WOD, and core.
Two-mile, 30-minute run/walk (8 min. of walking warm-up and cool-down included). Was able to do all quarter-mile jogging intervals (at 4.5 mph) separated by 90 seconds of walking.
Tuesday, May 8
CrossFit, total 35 minutes with warm-up, WOD, and core.
- WOD: 3 rounds for time (my time = 14:48)
- 20 alternating overhead lunges w/43# (step out into a lunge holding a weighted barbell over your head ... mine was 43#)
- 400m run (quarter-mile) - I did this only once without a walk break
- Core: 40 hip extensions
Wednesday, May 9
Three-mile, 44-minute run/walk (8 min. of walking warm-up and cool-down included). Was able to do all quarter-mile jogging intervals (at 4.8 mph) separated by 90 seconds of walking.
Thursday, May 10
CrossFit, total 30 minutes with warm-up, WOD, and core.
Three-mile, 44-minute run/walk (8 min. of walking warm-up and cool-down included). Was able to do all quarter-mile jogging intervals (at 4.8 mph) separated by 90 seconds of walking.
Thursday, May 10
CrossFit, total 30 minutes with warm-up, WOD, and core.
- WOD: 3 rounds for time (my time = 9:38)
- 7 deadlifts with 83#
- 7 muscle-ups (I did 14 muscle-up progressions instead)
- Core: 50 reverse hypers
Friday, May 11
CrossFit, total 40 minutes with warm-up and WOD.
CrossFit, total 40 minutes with warm-up and WOD.
- WOD: 3 rounds for time (my time = 19:32)
- 400m run (quarter-mile) - I did this without a walk break EVERY time!
- 50 double-unders (I did 100 single jumps instead)
- 10 handstand push-ups (I did push-ups with my knees up about 2 feet on a box instead)
- 20 chin-to-bar pull=ups (I did one-armed ring rows instead)
- Core: 100 anchored sit-ups for time (my time = 10 minutes)
Saturday, May 12
It was a beautiful evening for a bike ride. I did 5 easy miles in 30 minutes and enjoyed every second of it!
Sunday, May 13
Spent 3 grueling hours digging up last year's garden (emptying pots, pulling weeds, turning soil, mixing in new soil), planting the new one, and staking posts and fencing around it.
Somehow I managed to muster up the energy for a run, too; another three-mile, 46-minute run/walk (10 min. of walking warm-up and cool-down included). Was able to do all quarter-mile jogging intervals (at 4.8 mph) separated by two minutes of walking.
It was a beautiful evening for a bike ride. I did 5 easy miles in 30 minutes and enjoyed every second of it!
Sunday, May 13
Spent 3 grueling hours digging up last year's garden (emptying pots, pulling weeds, turning soil, mixing in new soil), planting the new one, and staking posts and fencing around it.
Somehow I managed to muster up the energy for a run, too; another three-mile, 46-minute run/walk (10 min. of walking warm-up and cool-down included). Was able to do all quarter-mile jogging intervals (at 4.8 mph) separated by two minutes of walking.
Thursday, May 10, 2012
Week Eight: Progress Report
Sorry – again no chart, no picture, and most of
the week was untracked. It just goes to show you that no matter how hard you
work to build up a routine, it can be really easy to go off track.
As
I mentioned in the catch-up posts previous to this one, last week’s fatigue,
final editing turnaround, and trip to New
Orleans
Fortunately, I guess some of my better eating
habits must have stuck with me, and perhaps all the rest did me some good, because I
managed to lose another 2 pounds.
What
I remember of the health summary:
Keep a food diary and maintain a low-carb, low-sugar, low-caffeine, no-artificial-sweetener, no-alcohol diet: Completely filled out 1 day of daily worksheets to log my food and total all carb, caffeine, and sugar content. Partially filled out another 2 days' worth and skipped 4 days entirely.
Keep a food diary and maintain a low-carb, low-sugar, low-caffeine, no-artificial-sweetener, no-alcohol diet: Completely filled out 1 day of daily worksheets to log my food and total all carb, caffeine, and sugar content. Partially filled out another 2 days' worth and skipped 4 days entirely.
Be able to jog ¼ mile at a time without a walk break: No running this
week … just a half-hour walk and probably at least another hour’s worth of
walking done around New Orleans
Get to a healthier BMI – between 26 and 27: Lost another 2
pounds this week, so BMI is 28.9, down .4 from last week. (Starting BMI 31.2;
Week 1---30.2; Week 2---30; Week 3---29.9; Week 4---30.2, Week 5---29.9, Week
6---29.4, Week 7---29.3)
Increase my physical strength: Went to CrossFit
only 1 time.
Get up between 6:30 and 7:30 every weekday: Schedule all out of
whack. Only did this 2 weekdays this week.
Get to bed by 11:00 every weeknight: Can’t remember. Only
two nights, I think.
Get an average of 7 hours of sleep every night: I got 6.5, 7.5, 8,
6, 7.5, 8.5, and 6. Need more.
Thurs.-Sun., May 3-6: New Orleans and Jazz Fest!
Didn't track food, didn't work out ... just relaxed and had a great time! Fortunately, we walked around a lot, and I was cautious about my eating because I didn't want any nasty effects from my Metformin. So even though I wasn't vigilant or even overly conscious of my health habits, I still managed to lose 2 pounds for the week.
Wednesday, May 2 - Acupuncture and Feeling Sick
Got a massage Tuesday night and immediately started feeling like I was having an allergy attack or a bout with a cold coming on. Took some Airborne and Claritin immediately.
Wednesday I woke up and was so tired. Decided to skip CrossFit as well as running and just rest, especially since I was supposed to leave for New Orleans the following day. Started taking DayQuil religiously and went to my regular acupuncture appointment (once every 10-14 days). Went home and relaxed on the couch for a few hours.
Later, I ended up working on the book again for several hours because I had to scroll through all the pages to make sure my comments went in smoothly and make sure all the formatting done "took" correctly. Got to bed late.
Wednesday I woke up and was so tired. Decided to skip CrossFit as well as running and just rest, especially since I was supposed to leave for New Orleans the following day. Started taking DayQuil religiously and went to my regular acupuncture appointment (once every 10-14 days). Went home and relaxed on the couch for a few hours.
Later, I ended up working on the book again for several hours because I had to scroll through all the pages to make sure my comments went in smoothly and make sure all the formatting done "took" correctly. Got to bed late.
Tuesday, May 1 - Leisurely Half-Hour Walk
OK, I know it's 9 days later, but I'm going to try to catch up.
Got a haircut in Old Town Alexandria, a city I absolutely adore walking through. Got an iced (decaf) coffee and walked at a very easy pace along the waterfront for half an hour. Bliss!
Got a haircut in Old Town Alexandria, a city I absolutely adore walking through. Got an iced (decaf) coffee and walked at a very easy pace along the waterfront for half an hour. Bliss!
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