Saturday, March 08, 2014
It's been warming up here in Minnesota, but it's been overcast for days. Finally this morning the sky is clear, the sun is shining, the temps are rising, the roads are melting, and hearts are glowing--including mine!
Oh it's so good to see the sun again, and I for one am grateful the Lord for this easy-to-miss gift of grace.
Friday, March 07, 2014
On Sunday I travel to Chicago for a week for my latest doctoral course. This means that I will not be able to ride my bike on Sunday, and thus must squeeze an extra bike ride in today or tomorrow. As it works out, today is the best day for that, so here's what lies ahead:
1. Work until noon and then complete this strength workout:
Strength Endurance: After a 10 minute warm up, set the resistance to maximum, shift into the biggest gear in the third chain ring, and push as hard as you can for 10 minutes. Recover for 5 minutes and repeat one more time. Cool down for 10 minutes (45 minutes).
This workout is easy to read and HARD to do!
2. Work until 6 or 7 p.m. and then complete this power workout (power = strength + cadence):
Power Endurance: After a 10 minute warm up, set the resistance to maximum and shift into the biggest gear in which you can hold 90 rpm for 10 minutes. Recover for 5 minutes and then repeat one more time. Cool down for 10 minutes (45 minutes).
This workout is as hard as you want to make it on a given day, so I'll simply give what I have to give and leave it at that!
After today, I go to the gym tomorrow and then it's off to Chicago where I will exercise every day but at a much lower intensity. I need a full week of active recovery!
Thursday, March 06, 2014
Determination: "the act of coming to a decision or of fixing or settling a purpose."
Having determination: "to be resolute in accomplishing a fixed or set purpose."
Today I am determined...
- To love the Lord my God with all of my heart, soul, mind, and strength...
- To exercise even though I have a 12-hour work day ahead of me...
- To eat well even though busyness always tempts one to eat conveniently...
- To go out of my way to let my wife and daughter know that I'm thinking of them...
- To receive the joy that God has in store for me today, even if it comes in the cloak of difficulty...
- To be a blessing to others...
Today I am determined!
Wednesday, March 05, 2014
I often work in coffee shops. My favorite chain is Caribou Coffee, and my favorite drink is their dark chocolate cooler. I love the taste, the texture, the smellóbut I donít love the calories! A medium cooler without whip comes in at 450 cals, and while I know that their northern lite option cuts this down quite a bit, I donít drink caffeine and they donít make the lite version in decaf.
One reason that I put on so much weight last fall was that I stopped counting calories, and I mindlessly drank one cooler after another. Some days, when I would have 3-4 meetings in different Caribous for one reason or another, I would end up consuming 1,500 cals in coolers aloneónot good!
Iím back to normal now, Iím counting my cals and really enjoying eating and drinking well and staying within my calorie range, but the issue is that almost every time I go to a Caribou, I crave those blasted coolers! So what to do? Hereís my quick list for curbing impulse eating, or in this case drinking.
1. Have a solid nutritional plan that includes 3 meals and 2-3 snacks per day, and try not to go into the coffee shop hungry or thirsty.
2. Have a daily calorie goal and invest those calories in the best food and drinks possible. This really helps me to make the right decision in the heat of the moment--460 cals, really, is it worth it?
3. Keep your eyes on your mid- and long-term goals and be determined to reach them. Again, this helps me to make the decisions in the heat of the moment.
4. Assess your nutrition plan, and your joy in eating and drinking, at least once per week.
5. Find a better product that you enjoy as much, or nearly as much, as your impulse food or drinkófor me, itís iced or hot herbal tea.
6. Occasionally plan for a little indulgence and enjoy the heck out your impulse food or drink! This happened yesterday as I found that Caribou was offering medium drinks for $2--hard to pass up half-off on my favorite drink! So I adjusted the plan for the day, and really enjoyed that treat.
Since early January, when I finally got back on track, Iíve probably had 2-3 coolers. I have the urge to drink one just about every time I go to Caribou, but I rarely give into the impulse because the preceding plan has worked for me. And over time Iím trusting that my craving for these yummy but calorie laden, and extremely expensive, drinks will give way to better cravings. But if not, I will keep them in their place!
So what do you think? Make it a great day!
Tuesday, March 04, 2014
I first attempted the Couch Potato to 5K program in 2010 but failed due to shin-splints. I tried again later that year, purchased some better shoes about 1/3 of the way through, and ended up completing the program and my first 5K on March 11, 2011. I worked up from there to a half-marathon the next year and then intermittently jogged as part of my fitness plan, although cycling always remained my first love.
This year, Iím determined to pick up my jogging speed to about 6.5 mph or a 9:40 pace. To this point, my best time for a 5K is 32 minutes and I want that to drop below 30 minutes, after which I want my 10K time to drop below 60 minutes.
So I have chosen to go through the CP25K program early this year first to get back in jogging/running shape, and second to slowly pick up my speed so that I can meet my 5K goal by the end of May and my 10K goal by the end of July.
I began week one last week and completed the first two workouts on a treadmill at a speed of 5.2 mph and an incline of 2.0. I completed half of the third workout on Sunday at a speed of 5.2 and an incline of 2.0, and the other half at 5.5 mph and the same incline. This week I hope to solidify this higher speed, and jump up a time or two to the next target speed of 5.8 mph. More specifically, hereís my plan for the duration of the program:
W2D1: 3 intervals at 5.2 and 3 intervals at 5.5
W2D2: 2 intervals at 5.2 and 4 intervals at 5.5
W2D3: 6 intervals at 5.5
W3D1: all intervals at 5.5
W3D2: all intervals at 5.5
W3D3: 3 intervals at 5.5 and 1 interval at 5.8
W4D1: 2 intervals at 5.5 and 2 intervals at 5.8
W4D2: 1 intervals at 5.5 and 3 intervals at 5.8
W4D3: 4 intervals at 5.8
W5D1-3: all intervals at 5.8
W6D1-3: all intervals at 5.8 with speed intervals at 6.0
W7-9D1-3: all jogs at 6.0 with intervals at 6.2
Once I complete the program in late April, I will aim to complete three 5Ks per week and do speed intervals until 6.5 is the new norm for me. From there, the plan is to add one mile at a time until a can complete a 10K in less than 60 minutes. From there, who knows!
And with that, Iím off to work for a while and then get started with week two! Hope you all have a great day.
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