NATPLUMMER   192,647
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It Feels Weird Going Back To Work

Monday, June 20, 2011

Somehow I managed to wake up early enough to do my workout this morning before work. I wasn't sure it would happen since I've been sleeping in (5am) while on vacation.
I started the Push Phase of CLX. This phase has lower reps (6-8) and higher weights and they're straight not compound exercises.
Push Circuit 1
Standard Bicep Curl - W 15 R 4 (had to go to W 12.5 for the last 2 reps)
Standard Squat - W 22.5 R 8 (will try 25 pounds next time)
Single-Arm Bent-Over Tricep Extension - W 12.5 R 6
V-Press Biceps - W 10 R 6
Single-Leg Squat - W 20 R 8 (will try 22.5 pounds next time)
Overhead Tricep Extension - W 20 R 7
Hammer Biceps - W 10 R 8 (will try 12.5 pounds next time)
Heel Squat - W 20 R 8 (will try 22.5 pounds next time)
Push-ups - 6 on toes and 2 on knees
Whew!! My arms were super tired when I was done.
Sort of a busy day at work. They came to install the tank restraints for the nitrogen tanks that we'll need for the mass spec when it comes. We had a potluck at lunch. The cookies were a big hit.
For dinner tonight we had slow cooker goulash. It's based on a recipe I found on Spark but I made a couple of changes.

It turned out really well. We'll definitely be having it again.

  Member Comments About This Blog Post:

BAILEYS7OF9 6/21/2011 4:37PM

    looks awesome!

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LARIESHA 6/21/2011 3:23PM

    Great job on the workout. My arms would be tired too after all that, maybe that's what I need to do is up my weights and lower my reps. Dinner looks fantastic.

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IFDEEVARUNS2 6/21/2011 12:36PM

    That looks yummy!
That's sleeping in????????

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SOKKERNUT 6/21/2011 8:45AM

    Hope your arms are feeling better today.
YAYYY on the cookies being a big hit.
So did the inspection at work ever happen (while you were on vaca?)


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REEKU731 6/21/2011 8:25AM

    YUM! That goulash looks super yummy! I might have to borrow that recipe from you!!! Slow cooker dinners are ALWAYS awesome!!! Your workout was killer & no wonder your arms were tired!! Keep up the great work!!

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JLITT62 6/21/2011 5:33AM

    The goulash looks good - altho I always think of that as more of a winter dish. Good job on getting that workout in!

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INIT2LIVEIT 6/21/2011 3:34AM

    All in all a good day and supper looks yummy! Wish I had the gumption to cook like that for supper. What changes did you make from the recipe?

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GLAMNGLOWDIVA 6/21/2011 12:26AM

    WOW! Dinner looks really good! You're calling 5AM sleeping in? I guess for you it is huh?

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WONDERWOMAN 6/20/2011 11:48PM

    Cookies=big hit all the time! Dinner looks delish.

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LUCKYDOGFARM 6/20/2011 11:06PM

    killer job on Push! i need to do strength training. one of these days i will get SparkedUP! and start doing that.
the Goulash looks yummy. i love goulash and was fortunate to find a recipe in Grit magazine a few years ago that is just like what my Mom used to make when we were kids! i had to adapt it to a bit healthier version, but is tastes just like i remember.

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CARROT143 6/20/2011 10:51PM

    WAY TO GO on the exercise and thank you for sharing your goulash picture...did you post your own version of the recipe on spark yet?

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Long Run and Baking (Yes, there are pictures)

Sunday, June 19, 2011

Today was supposed to be a 4 mile run. I had my heart rate monitor on, water bottles filled, GPS ready, iPhone ready with the correct run/walk ratios set up in Runkeeper. We get to the trail and I press start on the HRM heart rate. I did wet the strap thoroughly before I put it on. I will start working once I start sweating....nope. In the meantime, we've started our run and walk. It's supposed to be slow. I had originally figured it to be 17.5 min/mile pace. We get to a bathroom and I figure...okay, I'll stop and use it and rewet the HRM strap. That didn't work. I had paused the runkeeper but when I put my phone back in the pouch, it stopped it. Booo! When we restarted running I just calculated the time we'd need to be gone and turn around at halfway. Yes, the GPS was working but the signal was sometimes pretty bad because of trees and freeway overpasses. After a total of 76 minutes, we had gone 5.57 miles including a 5 minute warmup...the cool down wasn't that long because we kept running past the homeless encampment under the freeway overpass and that was very close to where we parked. We'll be totally ready for next weekend's 5 mile run.
To get your long run pace in the Galloway program you take your magic mile time and then multiply it by either 1.2 or 1.3 (slow down rate for HM or marathon) and then add 2 minutes. I was using a 12min/mile pace because that's what I ran in the 5K race but I really do think my 1 mile time is much faster than that. The program doesn't call for a test of it until week 6 and I just finished week 2. We ended up going much faster (13.6 min/mile). I'll try to go slower next time but I really didn't feel winded until the last leg which was uphill past the homeless encampment. Hmmmm.
We went out for breakfast. I got Chile Colorado and egg whites.

Then we headed over to Safeway to pick up a couple of things. Then the baking began.
There is a potluck at work tomorrow, so I baked some chocolate chip bar cookies.
I just didn't feel like making individual ones.

We went to a Middle Eastern place downtown for dinner. I got the falafel plate (no surprise, I know). I tried the garlic mashed potatoes....kind of weird. I wouldn't get them again. It also had hummus, salad and pita. Those were very tasty.

Gotta get to bed soon if I'm going to get up early and start CLX Push phase.
Have a great night and a great week!

  Member Comments About This Blog Post:

MAGGIE805 6/20/2011 10:18PM

    I have a love/hate relationship with my HRM. If it's cooperating I take it with me, if not it stays home. Love the food pics! Yum!

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LUCKYDOGFARM 6/20/2011 3:24PM

    you are doing great on your running. getting all those gadgets going would drive me nuts though. i have a hard enough time with the garmin and the ipod (and currently, i only use the ipod for music and an occasional picture)

Yay You for making cookie bars! now i want to go make some too!

Have a GREAT Week!

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SOKKERNUT 6/20/2011 10:04AM

    Wheeewwww I got worn out just reading your blog! emoticon


It's Monday what can I say! emoticon

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INIT2LIVEIT 6/20/2011 8:34AM

    bummer about the tech stuff not working. Hope you get it figured out. It's nice to read that you are doing this together with your husband, it must make it very special.

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SBATES63 6/20/2011 6:21AM

    Good for you on the long run. I worked at home all weekend, but no formal workout. However, I am sore in a few places. Today I am going to Toronto to visit my son. We are going to bike along the waterfront to the heart of the city. I am looking forward to that. Have a great day.

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JLITT62 6/20/2011 5:25AM

    Good job on your run. What fun do have company!

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    That's modern technology for ya :( I hope it works for you next time. Cookie bars look delicious! Good luck with Push!!

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GLAMNGLOWDIVA 6/20/2011 1:03AM

    Too bad that it gave you problems. Technology gotta love it. Oh yum, everything looks yummy!

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WONDERWOMAN 6/19/2011 11:53PM

    Sounds like a great run, just frustrating when all our technology fails us. :( Mmmmmm - chocolate chip cookie bars.
Have a great week.

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2WHEELEDSHARON 6/19/2011 11:42PM

    Nice job on the run! You've obviously done an excellent job getting yourself into excellent shape. Very inspiring! I actually took a walk today. The arthritis in my feet is screaming at me right now, but it was worth it.
My sister makes garlic mashed potatoes that are criminally good, but she roasts the garlic first. If it's raw, it's a little hard to take.
Sounds like a great Sunday.

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LEN_VERSION32 6/19/2011 11:07PM

    Nice workouts!! Enjoy Push Phase!

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LARIESHA 6/19/2011 10:43PM

    Excellent job on the running. I will restart all my workouts tomorrow. Did a little bit of shopping today, some much needed retail therapy and made Mexican Food for dinner. It was pretty warm this way today, so I only did a 45 minute fast paced walk around the pond this morning.

Have a great night! Your baking and meals always look fantastic.

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Finished CLX Burn and Watched Some Movies

Friday, June 17, 2011

I did the last of the Burn Circuits this morning. Next up, Push.
Burn Circuit 3
Sumo Squat with Overhead Press ~ W-10 R-12
Lunge with Calf Raise ~W-20 R-12 (could go up in weight)
Squat with Lateral Raise ~ W-12.5 R-10
Lunge with Frontal Press ~ W-10 R-12
Squat with Calf Raise ~ W-20 R-12 (could go up in weight)
Sumo Squat with Delt Raises ~ W-12.5 R-10
Squat with Double Overhead Press ~ W-10 R-10
Lunge with Lateral Raise ~ W-12.5 R-10 (5 on each leg)
Sumo Squat with Calf Raise ~ W-20 R-12 (could go up in weight)
No back injuries were incurred in this cycle of CLX Burn..... emoticon
Then I hiked on the incline trainer for 30 minutes to burn a few more calories.
I fired up the PlayStation and watched some Blu-rays: The Queen and The Ghost Writer. Both were films my husband did not want to see.
Now it's time to leave for the monthly model club meeting but first we have to decide where to have dinner. Hmmmmm..
Have a great night and a wonderful weekend.

  Member Comments About This Blog Post:

YAMINOKODOMO 6/19/2011 8:44PM

    Wow nice workout!!

Hope you enjoyed the movies lol thats why I like it when my boyfriend goes out with his friends cause then I can take over the living room tv and watch the movies I want to watch! Haha

Hope you had a wonderful weekend!

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2WHEELEDSHARON 6/19/2011 12:10PM

    Yay for the back!

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MAGGIE805 6/19/2011 10:28AM

    Great burn! I liked The Queen. Powerful movie. I just got Burn Notice Season 4 and was having kind of a Burn Notice marathon. Enjoy the rest of your weekend!

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TEDDYBABE 6/19/2011 7:40AM

    You go girl! Burn those calories before "Movie Time!". Sounds wonderful to me. Have a great weekend. emoticon

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THEHONESTME 6/18/2011 8:35PM

    So glad there were no injuries! How were the movies? I'm thinking about downloading netflix tonight and don't know what to get... i need a chick flick or at least not all guns and cars since DH isn't home! And, thanks for your kind comments on my blogs - I'm trying to get caught up with everyone :)
Have a good weekend!

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LARIESHA 6/18/2011 6:57PM

    Excellent job on finishing up CLX and doing it back injury free.

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LEN_VERSION32 6/18/2011 11:05AM

    Woohoo for no injuries! Enjoy Push Phase!

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JLITT62 6/18/2011 5:34AM

    Sounds like a god vacation day - even if it's the weekend - some movement & some movies.

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LUCKYDOGFARM 6/17/2011 9:27PM

    Can hardly wait to hear about Push. i thought that is what happened when a woman had a baby. either that or Pray Until Something Happens...
Have A Super Fun Weekend!

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Not Completely Vacation Day

Thursday, June 16, 2011

I did my 30 minute run today and my arches felt very good. They must be getting used to the new shoes. I felt a little bit in the right shin but it went away quickly. With some extra warm up and cool down, I clocked in at 3.3 miles.
Then I decided to torture myself with CLX Extreme Abs (16 minutes). Why I thought this would be a good idea since I still struggle with Ab Burner (10 minutes) I have no idea. Yikes!! It was hard and no, I couldn't do all of the reps.
I went over to Walmart to check out the Dr. Scholl's custom insoles. I'll see if they help my flat-ish feet. They're only 3/4 length so they're kind of weird in running shoes but work well in my Dr. Martens. I also got a pair of Superfeet insoles. They are full length so provide a little cushioning at the toe. I don't think I'll use them for my long run on Sunday but I will test them out next Tuesday on a midweek run.
Then I had to put the order in the system for our Mass Spec at work. I could do this from home but it was quite complicated and took me a while. That's why the day wasn't completely vacation.
I baked some hazelnut chocolate chip muffins for my husband:

I guess I had Nutella on the brain ;-)
Have a great night! Tomorrow is FRIDAY!!!!

  Member Comments About This Blog Post:

REDEMILY 6/17/2011 2:43PM

    You are the QUEEN of baking. I love all the pictures of it. Always looks awesome. My man gets things like brownies made of black beans. emoticon

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BAILEYS7OF9 6/17/2011 10:56AM

    oh yum! emoticon

are the insoles breathable? If not, I would bet they would be really uncomfortable fast during a run.

Have a great one! emoticon emoticon emoticon emoticon

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SOKKERNUT 6/17/2011 10:35AM

    Yummmmyyy nutella! I learned about Nutella in Paris! emoticon

Hey are they going to give you back a day of your vacation since you worked! emoticon

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REEKU731 6/17/2011 10:05AM

    Seems like you're having an awesome vacation, even if you had to do a little bit of work! Those muffins look killer!!! Happy Friday my friend!


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JLITT62 6/17/2011 8:00AM

    Still not running here, but sounds like you're doing great! Muffins look awesome, as usual.

Comment edited on: 6/17/2011 8:01:34 AM

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    Great workout!! Yeah I would think the 3/4 length would feel weird. Superfeet sound interesting though. I have one flat foot so I know how it is trying to find comfy shoes. Muffins look delish! Have a great Friday :)

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JOAN_HEO 6/17/2011 5:55AM

    I'm so glad your body is cooperating with you. You'd think it would all on its own self!

Food, food, food! Such torture!!

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INIT2LIVEIT 6/17/2011 5:21AM

    Good for you, sounds like you had a great day. Yay for Friday. Enjoy the weekend!

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CARIBBEANLOVER 6/17/2011 12:29AM

    Yeah, those look good. :) Good run today! You go girl!

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LUCKYDOGFARM 6/17/2011 12:14AM

    Glad the new shoes are doing well. seems funny to spend all that money on good shoes and have to go buy an insole, huh. i had to do the same with mine. but for some reason, the shoes actually started to feel better with out the insoles after a few weeks.
Yummy on the muffins. i love nutella! i hardly ever buy it, but when i do, watch out puff pancakes! that stuff goes in along with a bit of coconut cream, Yummy!!!

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LEN_VERSION32 6/16/2011 10:38PM

    Nats! You are amazing! Your food always look delicious!! Your husband is a lucky man!

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MAGGIE805 6/16/2011 9:57PM

    I hope the insoles work out for you. The muffins look yummy! :)

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SILENTPAWZ 6/16/2011 9:13PM

    Awesome workout! The muffins look totally yummy too! emoticon

I've been having a lot of foot pain lately myself, and got a pair of Powerstep insoles. After two days with them, I still have some pain in my foot, but it's MUCH better. I think after a few more days, I may be semi back to normal. Geez, I hate getting old. emoticon

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Some Indian Food For Dinner

Wednesday, June 15, 2011

Sukhi's Chicken Curry w/ naan
Kohinoor Splendid Peas and Potatoes
TastyBite Madras Lentils

  Member Comments About This Blog Post:

LUCKYDOGFARM 6/16/2011 2:55PM


seriously, i am headed to your house NOW! riding my bike so that i can afford the calories..

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SOKKERNUT 6/16/2011 8:36AM

    Yummmm, I bet it was delicious! Hope you are enjoying your time off, lucky! :)

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VYVIENN 6/16/2011 12:56AM

    Mmmmmmh! Delish. I always say that, but it always is.

Really, Jeff Galloway doesn't like ANY stretching? That's so unorthodox!

Have a beautiful weekend, Nat, I'll read ya on Tuesday!!

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OOLALA53 6/15/2011 11:22PM

    This looks fantastic! I always have some Indian sauces in the cupboard. Right now it's palak paneer and Madras curry. I don't know what I'd do without them! emoticon

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