Weekly Summary / Weekly Plan

This week has been a strange balance of renewed motivation and further illness. On one hand, I joined Fitocracy, set up workout challenges with my friends, started developing a weight training plan for/with my roommate, and overall felt a lot more motivated and excited about getting to the gym in general.

On the other hand, I have bronchitis, and have for a full freaking week. I couldn’t really take work off because this is a week of big meetings, so I was just drugging myself and hoping the cough would go away. I guess it explains why last Tuesday’s run was so awful! I went to a minute clinic on Friday, and yeah, bronchitis. In a bad way.

The Akron Marathon Relay is in 12 days, so I’m trying to balance “getting better” with “putting in that last little bit of training as much as I can because the last 8 weeks have been so horrible for me and I’m already going to suck at this run.”

Last week:

  • Tues: PT + Ran 5 mi
  • Wed: Weights (legs mostly), Swim 20min
  • Fri: PT + 35 min elliptical (because bronchitis)
  • Sat: 1 mi warmup run + weights (arms mostly)
  • Sun: 6 mi easy run + various weights

This week’s plan:

  • Mon: rest, hopefully get over bronchitis!!
  • Tues: run 4-5 mi, intervals
  • Wed: weights (legs mostly) + swim, 20-30 min
  • Thurs: rest
  • Fri: last 7 mi run before the marathon relay!
  • Sat: some weights (arms mostly)
  • Sun: 3 mi easy run / 20-30 min swim

I am so close to this race, and then afterwards, I’m free from running and I can do whatever I want to (swimming… all the time…)

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. 🙂