Week 03 Summary

Week 03 was tricky. I feel like I didn’t do as much as I should have, even though I got all my runs in and they went really, really well.

  • mon: rest
  • tues: 4.8 miles of Speedwork
  • wed: weights, upper body and abs
  • thurs: rest
  • fri: rest
  • sat: 75 min / 6.3 mile LSR
  • sun: rest

Total Week #03 mileage: 11.1, although it will be a bloc of 14.1 after tomorrow (I’m moving today’s easy run to tomorrow because I had to bump the LSR to Saturday; it just depends on when you start your bookkeeping.)
(week 02: 12.5 mi)

Days weightlifting: 1 day only

And in terms of eating, because health isn’t all about working out:

  • Weekly calorie balance: 2469 calories under maintenance for the week, ~350/day below maintenance target
  • Macronutrients: 42/25/32 carb/fat/protein (week 02: 42/27/31 week 01: 45/27/28) (goal: 45/20/35)

So, week 3 in review.

My neck/shoulder condition has been a clincher this week. I only felt comfortable doing one day of weights and I probably shouldn’t have even done that. The runs were good, although the tabulating is off because I had to bump everything down by one day. This week’s actual mileage will be 14.1. Either way running feels a lot better, so I’m pleased with that.

My macronutrient balance is slowly moving in the direction I want, towards more protein and less carb and fat. It’s hard though. It looks like I’m already at a “balance” point that works for me, since it hasn’t changed very much in three weeks. If I really want to change it up more it’s going to take some effort.

I’ve been under on calories – significantly – for 3 weeks running, actually 4 or more (although my bookkeeping wasn’t quite as anal until I started this blog). According to the math I should have dropped 3 pounds over the last 4 weeks. During week 04 when I’m resting I’ll “weigh in” every morning so that I can take an average over the days and see whether my weight is trending as it should. 3 pounds is not really significant though; I can gain or lose 3 pounds just by drinking coffee and taking a trip to the bathroom. Nevertheless, I should be able to see something.

For week 04:

Week 04 marks a rest week. This is important. I also have a personal trip this weekend (see how I did that?) so I won’t have time for as much anyway.

  • I won’t be lifting weights or doing BodyRock at all, in the hopes that my neck/shoulder bit will recover.
  • Weekly mileage will be 9-10 miles, in increments no longer than 4 miles, as best as I can fit them in. They’ll all be slow.
  • won’t be tracking calories over my weekend.

I have some posts lined up this week to keep things interesting while I’m resting. 🙂


Week 03: Weds, Thurs

Yesterday I wasn’t feeling so great: allergies. I did get to the weight room, but I didn’t tack on anything that would have required exertion (like elliptical or BodyRock).

I stuck to solid lifts: pushups / seated row (90lb), alternating sets of 10 reps x 3 times, then shoulder press (30lb) / lat pull down (90lb), alternating sets of 10 reps x 3 times. I did the ab chair of doom in between.

Today’s a rest day. Which is good; I’m supposed to do a 75 min run tomorrow, and not only am I helping a friend paint in the morning but now I have to come in to work in the afternoon. Ugh.

Week #02 Summary

There’s my week #02! I took off Wednesday because I ended up resting instead. I didn’t modify today — I did 3 miles of recovery run instead of 2. I was feeling a little bit extra.

Total Week #02 mileage: 12.5 mi

Days weightlifting: 1 day only

And in terms of eating, because health isn’t all about working out:

  • Weekly calorie balance: 1759 calories under maintenance for the week, ~250/day below maintenance target
  • Macronutrients: 42/27/31 carb/fat/protein (week 01: 45/27/28) (goal: 45/20/35)

So, week 2 in review.

This week was harder because of the trip in the middle — I ate more/worse and skipped a workout. I don’t have a lot of choices for food when I am on a plant trip – you eat what they bring in for lunch; you go where they take you for dinner – so all I could really do was try to stay reasonable overall. And I was exhausted, so the scheduled BR workout just didn’t happen.

However, health is about maintenance, and I still managed to net a deficit on the week in calories, plus I did all of my miles (running is the priority right now). So it’s not too bad. This can be a bad point for me: week 2, just getting into habits, and the first roadblock hits, and I decide this isn’t a reasonable feasible maintainable plan and I toss it all out. I’m staying away from that attitude.

Plus, please note that even though my calorie total is higher, I had more protein this week than last week. Yeah!

For week #03:

There shouldn’t be any major upsets this week, except that I’m helping a friend repaint their basement on an admittedly tight schedule, so things may get shifted a night or two — but overall this is another week I should be able to execute.

  • Mon: BR or rest
  • Tues: 4-5 mi easy/tempo/easy run
  • Wed: weights (upper body), BR
  • Thurs: rest
  • Fri: 75 min long slow run
  • Sat: BR/yoga
  • Sun: 3 mi easy run + weights

Listing the LSR on Fridays as a time limit instead of a mile limit makes me feel better when I’m doing it — it doesn’t matter how slow I’m going, that way, I just have to go for a time. Here we go. 🙂

Week 02 Tuesday: 4 mi run

Today I had a 5 mile speedwork run on the books. Since I am still easing back into consistent running (after a very long period of no-more-than-10-mile weeks! whoooooooops), I decided to eliminate the speedwork portion of it and just go out for 5 miles. My goal was to do a very gradual pyramid-type run – slow, medium, hard, medium, slow – but scaling even that down a bit, so that it would be more like slow – medium easy – medium – medium easy – slow. My ankle is still bothering me and I am trying really hard to be really careful here.

However, I also ended up having a disagreement with my GPS on my phone, so the run was closer to 4 mi than 5 mi. I could have kept going, but the route I chose ended up having a major hill in it, so I decided that 4mi with a huge incline was a pretty suitable workout. Also it’s still hot here.

I want to do a post on running equipment in the future, but for right now: I run with two trackers. I have a Garmin FR-60 with a footpod and a heart rate monitor, and I have GPS on my phone which I track through runtastic. Usually they agree within 1-5%, which is good enough for me (clearly I am a professional). It’s a good combo pack for me – the Garmin is really accurate, records my HR, and can also track treadmill runs for me, and the GPS/runtastic will keep track of inclines and actual route, and does fun stuff like record the temperature and conditions (from local weather).

Usually when I run I use runtastic to keep track of miles/laps and any intervals/paces/tempos/distances I might be keeping track of. I have it set to a nice British lady who tells me, “One mile complete”, over whatever terrible Pandora channel I’m listening to at the time. The Garmin does a lot of that as well, but when I have music on it’s hard to hear the beep of the watch, is all.

This is kind of what happened last night; I had intended to use the GPS to control most of the pyramid run and just use the Garmin for backup and HR monitoring. So I was listening to the GPS/runtastic tell me how far I’d gone. It wasn’t until I heard it tell me I was running a 7-min mile that I started to go, really??  The GPS signal was just flickering on and off and eventually I turned it off completely and started paying attention to my Garmin watch for distance. I’d been confused by it and turned around at the 2-mi point (which I thought was 2.5-mi) and at that point, screw it, I’ll just be done at 4 mi. No big deal.

Running slow is depressingly hard for me right now. It’s difficult when I remember that over a year ago I ran a half marathon at a 10:00/mi pace, and under a year ago I ran my 8 mile leg at a 9:00/mi pace, and here I am shuffling through the local neighborhoods clocking 11:00, 11:30, 12:00/mile and having ankle pains. This is part of why I’m trying to write about training plans so much right now, because I know this is the way you get back in shape, and I know I’m doing this all smartly. But even if you know it there’s still that little part of you going, you are so slow. you are really slow. for real and being sad and angry about it.

Oh well. That’s what my LTA posts are about right now: not just sharing what I know, but reminding myself of what I know.

I leave this afternoon on my business trip. I’m hoping to get some kind of workout in tonight at the hotel; here’s hoping I manage.

Monday Summary and Week #02

I need to remember, as I am planning out my week, that if I run my weekend hard, I’m going to be really sore on Mondays. As long as I keep up with this plan, Mondays need to become official rest days. That may be hard this week with the traveling (or may not; I won’t know until I’m there), but I’m just too sore from weights and running to make it worth doing anything today other than some stretching. Lesson learned: if I’ve done it two weeks in a row, it’s probably worth noticing.

Wasn’t a great diet day either – it was lunch day at work and we went out for burgers. Basic deficit of zero on today. I can justify it a lot of ways — the best logic currently being that I was net 800 cals under yesterday (because of my workout) and eating big today helps keep my metabolism awake and on its toes — but I also just plain refuse to feel bad for a burger and fries. Healthefficiency is about lifestyle, things you can stick with. I go out to eat once a week. If it’s on a day I don’t happen to work out, I’ll have to deal. Plus… Burgers are delicious.

Tomorrow I hope to post the next part of my running / training plan bit… Since tomorrow’s a medium speed workout for me.

Week #01 Summary

Here’s my workout summary for Week #01:

  • Mon: rest
  • Tues: 4 miles easy/moderate/easy (outside)
  • Wed: BodyRock W2D4
  • Thurs: weights (upper body, abs)
  • Fri: 5.1 mi / 60 min easy/slow run (treadmill)
  • Sat: BodyRock W2D5
  • Sun: 2 mi easy run (treadmill) + weights (legs, abs)

Total Week #01 mileage:  11 mi

Days weightlifting: 2 days

And in terms of eating, because health isn’t all about working out:

  • Weekly calorie balance: 2700 calories under maintenance for the week, ~385/day below maintenance target
  • Macronutrients: 45/27/28 carb/fat/protein (goal: 45/20/35)

So, week 1 in review.

My calorie levels are looking good; I don’t want to go much lower than this or I won’t actually build/maintain the new fitness I am working so hard at.  I know that after this first month I’m going to need to increase, to keep up with my increased weekly mileage, so for right now I am okay with the deficit.I could probably go a little bit higher, if I could get the macros right.

I really need to get more protein into my diet — without accompanying fat.Or carbs. This is tricky. I had a couple meals out this week, and I was relatively good, but it’s really hard to get those macros into the 45/20/35 range. And hilariously I “should” be at more like 40/20/40! oh well.

Workout-wise, I feel good about it. I managed to get in two days of pretty heavy lifting, and I got my three runs in. And I only had one rest day; I did at least a BodyRock on the other days. This is probably my favorite thing about BodyRock – it keeps me doing something on days I’d be much more likely to take off.

For week #02:

This is going to be tricky, because I’m going on a business trip from Wed-Fri. I’ll be down in Louisiana and I don’t know what the schedule’s going to be like or how the hotel gym is. So, I’m trying to make a plan that will incorporate that.

  • Mon: BR
  • Tues: 5 mi easy/tempo/easy run
  • Wed: hotel gym weights, or BR in hotel room
  • Thurs: rest (don’t know schedule)
  • Fri: 70 min long slow run (in the evening when I return)
  • Sat: BR
  • Sun: 2 mi easy run + weights

I know eating will be a little off when I am traveling with work people, so my only real hope is just to stick to it on days I have control over it. And try to pack some snacks.

Monday Summary + Meatballs

Well, I’ve already changed my weekly plan and it’s only the first day! However, I woke up really sore this morning and decided that heavy weightlifting was not a good idea. I realized I haven’t taken a rest day since last week Wednesday, and I did some full-body lifts at the gym on Saturday that I’m still feeling in my back — upper body was not a good idea today. So I’ve made today a rest day.

It works out, though, because this week’s work schedule is funny because of the holiday. It shouldn’t set me too far off for my weekly plans. Run Tues and Fri, weights Wed and Sat, BodyRock or rest the others.

Tonight I cooked up a crapload of meatballs to have all week. I wanted to make something that was high protein with lower carbs and fat, since pasta’s almost all carbs and my macronutrient ratios don’t leave me a lot of room for fat as it is. Here’s the recipe.

For the record: my recipes make buttloads of food. I love to cook, but my job is exhausting, so my favorite way to cook is to cook something awesome once, in a large enough amount that I can eat it for days. I know my recipes have shocked my friends before — this isn’t meant to be one meal’s worth! I’m cooking large!

Monday Meatballs

  • 1 lb 96% lean ground beef
  • 1 lb 94% lean ground turkey
  • 3/4 c ricotta cheese, part skim (you can use light or fat-free if you are really worried about your fat macros)
  • 2 eggs (can probably use egg white replacement if you’re concerned about macros)
  • 1/2 c bread crumbs. I use plain; use whatever you prefer
  • basil (I used ~1 tbsp of the stuff in the tube. Add to taste), salt and pepper to taste

Mix it in a bowl (WITH YOUR HANDS!!!). Spray down some glass cookware with PAM. Shape it into meatballs. Bake in the oven at 375F for 15-20 minutes, or until the insides are done.

Mine made 30 meatballs. each meatball:

  • 52 calories
  • 2.4 g fat
  • 1.5 g carbs
  • 7.7 g protein

Macronutrient ratios:

  • 3.2:1 protein:fat
  • 5.1:1 protein:carbs

(since my current macronutrient goals are ~1:1 P:C and 4:1 P:F, I am good on carbs but could maybe cut down the fat a little, if I wanted. Maybe next time I’ll try the FF ricotta and some egg replacements. Then again, I want them to be delicious…)

It feels good resting today, so I know I made the right decision. Tomorrow is a tempo run – my first in a while. I’ll be sure to take it as easy as I can!