STRENGTH: 16 min+28 mins Wii Upper body and sports day
So while I'm futsing around with the new TP.com site, I found a way to see my accumulated numbers for the year:
Swim: 77126y in 39hrs
Bike: 2271.4 miles in 136hrs
Run: 922.5 miles in 143 hrs
Commute: 229 miles (really?) (oh, that's only 38 6mile trips...)
As for nutrition, I don't fill that in everyday so it's an incomplete picture:
January - Sept:
62% carbs
20.1% protein
18%fat
In October:
44% carbs
24% protein
32% fat
WOW! Almost double the fat! I'll have to remember this at the end of the year to get my 2009 numerics. And that's a notable change in the nutrition numbers.
Well, now, to be fair, I wasn't training in October. What about another off-season month?
January: 70% carbs, 13.5% protein, 17.1% fat
2000y swim, 169mi bike, 60mi run.
OK, I'll buy it now, October is different.
I've decided against buying the books. Watch me change my mind tomorrow. I do need new ideas, but I don't think those are the books I need for that.
Friday, October 30, 2009
Thursday, October 29, 2009
Not much to say!
SWIM 600y 20 mins, just killing time (monday)
BIKE 18mi 60 mins, trainer (Tuesday)
STRENGTH 50mins (tuesday)
RUN 6.5mi 55 mins, FP run (Thursday)
Rain, rain, GO AWAY! I'd love to commute to work but the weather these past few weeks has stopped me. Bummer to miss the cool weather. I'm enjoying the Thursday morning runs lately, I've found that I can push myself to hold a higher pace. Usually I just step back the pace thinking I'll burn out otherwise. In fact, I can hold the pace pretty well! Another Redman lesson...I'm stronger than I realize.
Pain report: right ankle still not 100%, hurts on the inside near the instep. Feels tight mostly, hopefully it shakes out before the half mary on Sunday. Also have a pleasant post-strength training pain in the gluts and legs from the 50 min WO on the Wii. Can't believe the Wii WO can stop me like this, I think it was all the squat jumps!
Nutrition report: still enjoying the PB theory. Sometimes I want to buy the book, other times I don't think I need it. My meals are starting to look the same everyday: veggie omelete, big ass salad, then dinner. Need to get some variety in there! I surf the primal recipe pages but I don't see much other than meats prepared different ways. Then again, I lack food imagination so reading a recipe doesn't conjure up flavors for me, it's just words. I might do better to read other peoples food logs for ideas. Also need to watch the snacking. Funny thing is, I'm used to snacking after having to eat every 3 hrs for the past few years. When I stop myself, I find I'm really not hungry and just snacking out of habit! On the plus side, I've found a few new foods I love: cashew butter, coconut oil, veggies in coconut oil, almond meal. All yummy!
BIKE 18mi 60 mins, trainer (Tuesday)
STRENGTH 50mins (tuesday)
RUN 6.5mi 55 mins, FP run (Thursday)
Rain, rain, GO AWAY! I'd love to commute to work but the weather these past few weeks has stopped me. Bummer to miss the cool weather. I'm enjoying the Thursday morning runs lately, I've found that I can push myself to hold a higher pace. Usually I just step back the pace thinking I'll burn out otherwise. In fact, I can hold the pace pretty well! Another Redman lesson...I'm stronger than I realize.
Pain report: right ankle still not 100%, hurts on the inside near the instep. Feels tight mostly, hopefully it shakes out before the half mary on Sunday. Also have a pleasant post-strength training pain in the gluts and legs from the 50 min WO on the Wii. Can't believe the Wii WO can stop me like this, I think it was all the squat jumps!
Nutrition report: still enjoying the PB theory. Sometimes I want to buy the book, other times I don't think I need it. My meals are starting to look the same everyday: veggie omelete, big ass salad, then dinner. Need to get some variety in there! I surf the primal recipe pages but I don't see much other than meats prepared different ways. Then again, I lack food imagination so reading a recipe doesn't conjure up flavors for me, it's just words. I might do better to read other peoples food logs for ideas. Also need to watch the snacking. Funny thing is, I'm used to snacking after having to eat every 3 hrs for the past few years. When I stop myself, I find I'm really not hungry and just snacking out of habit! On the plus side, I've found a few new foods I love: cashew butter, coconut oil, veggies in coconut oil, almond meal. All yummy!
Sunday, October 25, 2009
Happy Birthday...now AGE UP
RUN 6.5mi 55mins (thursday)
RUN 6mi 60?mins Pere Marquette (saturday)
The week started off with the CF wo with BN. This resulted in a pained neck, back, and shoulders, and kept me from swimming all week. I relented at the end of the week and took some Advil with substantial improvement. I ended the week with a run at PM, where I twisted my right ankle twice, resulting in further medicating. It feels great now, but I'm not sure how much of that is the meds. But I finally feel like I have enough flexibility back to hit the pool tomorrow morning.
Well, welcome to F35-39! Having a birthday late in the year means I spend my 34th year racing in a higher bracket, but I guess it also means I'm younger than everyone else. Last year I made some promises to myself, and to this day I've held to them with good results. Any promises this year? Sure, but as before they stay personal. Although I will say here, as it is relevant, that come today I'm done with Redman. No more rethinking or reliving. Over. Done. Good night. Turn the page and move on.
Goals for next year? Sub 50 10K. Sub 22 5K. Finish a century. Sub 19 1000y. Be Courageous, but know your limits. Be Patient, and enjoy the journey. Believe in yourself, and stay true to your goals. Keep in mind the 10 Things Learned From Redman (especially the 11th one). They hold a key to next years successes and failures.
Had a great relaxing weekend, boosted by a surprise visit from home! My birthday gifts were triathlon-centric, always a good idea. I wonder if that's all I talk about or something.... ;-)
Numerics update: this week/since Sept 14
SWIM:m 0/10,612
BIKE: 20/128.3
RUN: 19.5/88.05
$$: 284/1249 BRR spree of shoes, capris, jacket.
RUN 6mi 60?mins Pere Marquette (saturday)
The week started off with the CF wo with BN. This resulted in a pained neck, back, and shoulders, and kept me from swimming all week. I relented at the end of the week and took some Advil with substantial improvement. I ended the week with a run at PM, where I twisted my right ankle twice, resulting in further medicating. It feels great now, but I'm not sure how much of that is the meds. But I finally feel like I have enough flexibility back to hit the pool tomorrow morning.
Well, welcome to F35-39! Having a birthday late in the year means I spend my 34th year racing in a higher bracket, but I guess it also means I'm younger than everyone else. Last year I made some promises to myself, and to this day I've held to them with good results. Any promises this year? Sure, but as before they stay personal. Although I will say here, as it is relevant, that come today I'm done with Redman. No more rethinking or reliving. Over. Done. Good night. Turn the page and move on.
Goals for next year? Sub 50 10K. Sub 22 5K. Finish a century. Sub 19 1000y. Be Courageous, but know your limits. Be Patient, and enjoy the journey. Believe in yourself, and stay true to your goals. Keep in mind the 10 Things Learned From Redman (especially the 11th one). They hold a key to next years successes and failures.
Had a great relaxing weekend, boosted by a surprise visit from home! My birthday gifts were triathlon-centric, always a good idea. I wonder if that's all I talk about or something.... ;-)
Numerics update: this week/since Sept 14
SWIM:m 0/10,612
BIKE: 20/128.3
RUN: 19.5/88.05
$$: 284/1249 BRR spree of shoes, capris, jacket.
Wednesday, October 21, 2009
C'est si bon!
RUN 7m 63mins (mon)
STRENGTH 60 mins crossfit (tues)
BIKE 20m 80mins (tues)
Let me start by saying that crossfit both rules and hurts. But it feels so good. I have sore muscles where I forgot I had muscles. It's particularly neat because of the isolation of some of the leg muscles, instead of generalized soreness. The bike ride was with LC, a beautiful mid-day ride up the BS route.
Had an ARC shift last night, and I was the most awake I've ever been for that. The PB is apparently working for me! I'm eating about 200g carbs even on a 2+hr day and doing OK. Although I was starving at dinner and after shift! I probably overate, haha, but it's all so good.
Club meeting tonight, hope to squeeze in a swim beforehand.
STRENGTH 60 mins crossfit (tues)
BIKE 20m 80mins (tues)
Let me start by saying that crossfit both rules and hurts. But it feels so good. I have sore muscles where I forgot I had muscles. It's particularly neat because of the isolation of some of the leg muscles, instead of generalized soreness. The bike ride was with LC, a beautiful mid-day ride up the BS route.
Had an ARC shift last night, and I was the most awake I've ever been for that. The PB is apparently working for me! I'm eating about 200g carbs even on a 2+hr day and doing OK. Although I was starving at dinner and after shift! I probably overate, haha, but it's all so good.
Club meeting tonight, hope to squeeze in a swim beforehand.
Monday, October 19, 2009
Cycling-watching not racing
a bit behind here...
SWIM 45 mins 1400y 7x200 drills
BIKE 90 mins 24miles
SWIM 20 mins 500y more drills
RUN 50mins 4.25 miles in Babler Park
Watched cyclocross racing for the first time--awesome! I want a cross bike! (I want a lot of things). I'm not so interested in competing as I am in just doing it for the fun and challenge. Seems a lot more my style than road racing, which seems more a strategy competition. I just want to ride, not think about riding. Either way, I need to get the Bird re-fit and before I do that it would help to know what my goals are for next summer. Road racing? TT?
The PB thing is going good but I have no imagination. Working on it.
Numerics: this week/total since 14 Sept.
Swim: 2900/10,612y
Bike: 41/ 108.3
Run: 9.45 / 68.55
$$: 0/ 965
SWIM 45 mins 1400y 7x200 drills
BIKE 90 mins 24miles
SWIM 20 mins 500y more drills
RUN 50mins 4.25 miles in Babler Park
Watched cyclocross racing for the first time--awesome! I want a cross bike! (I want a lot of things). I'm not so interested in competing as I am in just doing it for the fun and challenge. Seems a lot more my style than road racing, which seems more a strategy competition. I just want to ride, not think about riding. Either way, I need to get the Bird re-fit and before I do that it would help to know what my goals are for next summer. Road racing? TT?
The PB thing is going good but I have no imagination. Working on it.
Numerics: this week/total since 14 Sept.
Swim: 2900/10,612y
Bike: 41/ 108.3
Run: 9.45 / 68.55
$$: 0/ 965
Thursday, October 15, 2009
Still Superfly!!
RUN 3.1 miles, 27 mins (weds) 22 mins running 2.7 miles, 5 mins drills
RUN 6.3 miles, 54 mins (thurs)
Still have supafly stuck in my head, I think it has to do with all this crazy energy I have. I'm bouncing around everywhere. I think I need to train more! My initial planning had me base training starting this week, I've kinda started. OK, not really. But I do hope to get to the pool tonight before the meeting.
The news on the radio this morning had a discussion on a proposed smoking ban. I can see both sides of the issue, but I can't believe that I actually side with the smokers on this one. I hate smokey atmospheres and recognize the health dangers, but my vote is that the place of business should be able to choose to have a ban or not. Then both smokers and non-smokers have the freedom to choose as well. But then again, I don't go out to bars, casinos, etc anyway so why do I care?
RUN 6.3 miles, 54 mins (thurs)
Still have supafly stuck in my head, I think it has to do with all this crazy energy I have. I'm bouncing around everywhere. I think I need to train more! My initial planning had me base training starting this week, I've kinda started. OK, not really. But I do hope to get to the pool tonight before the meeting.
The news on the radio this morning had a discussion on a proposed smoking ban. I can see both sides of the issue, but I can't believe that I actually side with the smokers on this one. I hate smokey atmospheres and recognize the health dangers, but my vote is that the place of business should be able to choose to have a ban or not. Then both smokers and non-smokers have the freedom to choose as well. But then again, I don't go out to bars, casinos, etc anyway so why do I care?
Wednesday, October 14, 2009
Superfly!
BIKE 17miles 60 mins cold and windy so I did the trainer! hated it.
Not sure why, but Superfly has been stuck in my head for days now. More like Supafly! Evidently, my mind doesn't have enough to do.
Whether is the PB thing or the relative lack of training, I'm having a complete lack of afternoon slump this week. Any my energy is flying high. Like Supafly high? Yup. I'm bouncing all over, wide awake, and loving it. I'm not particularly low-carb, rather, I don't build my meals around my carbs anymore. Instead I build them around protein. I'm also never very hungry and can go hours without eating much. This is an interesting test!
Not sure why, but Superfly has been stuck in my head for days now. More like Supafly! Evidently, my mind doesn't have enough to do.
Whether is the PB thing or the relative lack of training, I'm having a complete lack of afternoon slump this week. Any my energy is flying high. Like Supafly high? Yup. I'm bouncing all over, wide awake, and loving it. I'm not particularly low-carb, rather, I don't build my meals around my carbs anymore. Instead I build them around protein. I'm also never very hungry and can go hours without eating much. This is an interesting test!
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