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Feeling STRONG!

Thursday, March 11, 2010

Man, today's workout was just AWESOME.

Maybe it's because I've had more sleep last night than I have any other night this week? But really, the workout itself rocked as well. I was dripping w/ sweat doing lifting and it was awesome.

Today was NROL4W Stage 2 Workout B for the first time and allll but ONE exercise was new compared to Stage 1.

Here's how it went down:

Wide Grip Deadlift from Box - 20+bar - 65lbs/10x2 (65lbs for 10 reps for 2 sets)

This move is essentially designed to allow you to go LOWER than you would if you did the same thing on the floor -- because you are not restricted by the weight plates hitting the ground as soon. (not that I was really yet because I'm not adding large plates, but I still lowered until they went just past the box.)

Bulgarian Split Squat: 10/10x2

So this had my back foot on top of a weight bench, 10lb weight plate held to my chest, standing leg well in front of the bench so I could lower my standing leg to roughly parallel to the ground without my knee travelling too far forward. It was TOUGH. Felt awesomely challenging. Worked balance as well!

Underhand Grip Lat Pulldown: 50/10 and 60/10

50 was too light, 60 felt borderline too light, will try 70 next time but suspect I may need to find the 5lb weight plate and make it 65. I LOVE THESE because I can see my biceps popping when I do them. :) RAWR!

Reverse Lunge from Box w/ Dumbbell Forward Reach: 15/3+25/2+15/5, 20/10

So..... these felt crazy. I do not like reverse lunges as it is. I feel weird stepping back into space... I dunno. But anyway -- from the step it was kind of... nice? But I still had balance issues a bit. At first I tried 7.5lb dumbbells, but they felt way too light. ALL THE 10lbers were in USE! so I tried the 12.5lbers but... too heavy. So I went back to the 7.5 to finish the set. Luckily when I came back the 10lbers were available and that set felt strong.

My right ankle -- the one I sprained before the marathon -- still feels really weak sometimes and it's apparent on balance moves. I need to strengthen that baby!

Dumbbell Prone Cuban Snatch: 20/10, 15/10

Yeah, tried 10lbers first, which was great for the wide rowing motion, but too heavy for the rotation at the top. So essentially this move has you go to an incline bench -- adjust the incline to be very low, 30 degrees or less. You kneel on the seat pad and lay face down on the back part so your facing the floor. Then with a dumbbell in each hand, you make a wide row motion -- upper arms getting perpendicular to your body and elbows bent at a 90 degree angle at the top, then you maintain the angle and rotate the dumbbells up so that your arms get in line with your body, then reverse the motion to start. So since the rotation was going nutso w/ the 10lbers, I stepped it down to the 7,5lbers on the second set.


Swiss ball crunch: 10/10x2 (10lb weight plate on chest)
Reverse crunch: 10x2 - may try these on a bench or something next time to add difficulty
Lateral flexion: 10 perside x2

The lateral flexion was... weird. I think I need to pick a harder variation. I started with the simplest which was basically lay on your side with your legs bent 90 degree angle, thighs perpendicular to the rest of your body, elbows by ears, head resting on arm. Then you rotate your LEG so that your lower leg comes up by around 45 degrees, hold 5 counts, lower slowly. Uhhhh ok?

The next one up has you side crunching your upper body w/ your legs staying still. Then step up from that is side crunching w/ the lower leg curving thing.... then it's doing a side crunch from a stability ball w/ legs extended straight to the ground, balancing on your side. So I have a lot of variation to play with and I think this one was *HTTHTHHBBBSSSPPPppp* (that was a rasberry sound with a thumbs down).

Then - Prone Cobra - 60sec. Felt good. YAY!

THEN! INTERVALS! It called for 15min -- the book advises around 3min for warmup, and then 1 min on 2 min recovery -- so I had 3 min jogging around the track to warmup, then sprint for 1 min, walk then jog for 2 and repeat 3 more times, for a total of 4 sprints.

I felt that I wasn't REALLY running at full out, but my left hip/IT band was feeling slightly odd so I was kind of holding back JUST a tad -- but still seriously BOOKING IT compared to my ordinary running pace. It's fun to run fast! :) I know my form gets more efficient, which is really a great use of running fast -- meaning, I don't bounce up and down, my arms are pumping up and down, not a lot of side to side motion -- the line becomes much straighter and whatnot. It was nice to feel that! I remember when I first started doing that, back in the summer of 2008 when I was taking that Runner's Yoga Class is when I was introduced to that... And I'm excited because I wanted to add some speed work this year and that is a good start I think.

So all told it took about an hour, burned 727 calories.

Last night I made Mama's Red Beans and Rice (Chef Meg's Makeover) and it was sooooooooooooo good. SO SO good people. And I'm extra proud because I soooo made this from scratch.

The exceptions being - can of diced seasoned tomatoes and I did NOT make my own smoked turkey sausage - sorry. HAHAHHAA :D

BUT - I DID soak and cook all those freaking kidney beans, I used seasonings and not some creole seasoning blend, and it tasted so freaking good. :) So I HIGHLY recommend that recipe - I went a little nuts eating it last night, only ended up about 17 cals over but still. I'm thrilled that I have leftovers for lunch today. :)

Also - my DH bought me some awesome organic popcorn kernals from the health food store yesterday - they seriously taste SO GOOD. Maybe it's extra apparent because I had been eating stupid microwave popcorn recently a bit... but yeah. YUM. But while he was there he also bought me *DUNDUNDUNNNN*

CANDY!!!!!!!! hahahahahahahahaha

After I bragged on him yesterday. He told me and I was like, aww that's so sweet- if it wasn't CANDY. And he was like OH NO!! hahaha :)

The health food store has these awesome awesome awesome caramels. I don't even like caramel really but I love these things. My favorite is the celtic sea salt - you can really feel the big flakes/chunks of salt in there. It's amazing. HAHAHA It's been over a week since I have had any candy, though, and I was feeling strong, so I bagged them up in a ziploc bag (along with the Tiger's Milk bar he got me -- the second ingredient is HFCS... undecided on if I'm going to eat that or not...) and threw them in the back of the highest shelf in the cabinet behind some stuff.


Also - America's Next Top Model. I haven't finished watching the first episode yet - I'm right before the makeovers - but wow, I didn't realize a new season was starting so YAY for TiVo since I have a season pass set up for that show it just recorded it anyway.

  Member Comments About This Blog Post:


    Wow you are on stage 2 already?! You are such an inspiration! Keep up the good work friend!

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MTER67 3/15/2010 10:19AM

    Man, you rock! Your workouts are always amazing and always inspire me to get off my rear end and do something! Way to go, Zircadia!

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WOLFKITTY 3/15/2010 2:20AM

    I love salt and caramel. Starbucks made a Hot Chocolate last winter that was Salted Caramel Hot Chocolate. OMG.

Anyhow, I would not be buying that. I'm just not feeling strong in my small portion superpower. ;D


You always make me want to work out more... Thank you for posting your awesome worky-outy feelings!)

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MARLIE13 3/12/2010 11:00PM

    Seriously...yay for my DVR! I didn't know it was starting either and up it pops on my DVR. Woohoo! The red beans thingy sounds delish. I'll have to give that a go-a-round. Great great job on all of your sweating and restraintful candy eating. Woot!

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MBSHAZZER 3/12/2010 12:54PM

    That workout sounds amazing! WAY TO GO!!!

Also, a tip on beans... you can pick up a pressure cooker for like, $10 at Target. Cooks those bad boys in about 30 minutes!

HOOORAY for the anti-candy strength! Sweet stuff is my DOWNFALL!!!

Have a great weekend!

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TAKEONME48137 3/12/2010 10:21AM

    Woo hoo for the workouts and feeling strong and putting away the candy! lol All of that food sounds good even though I'm not a huge fan of popcorn. Woo! =)

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DDOORN 3/12/2010 5:51AM

    You are AMAZING with your WORKOUTS!


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BRAVE_NEW_ME 3/11/2010 8:17PM

    Sleep does make such a difference! Sounds like an awesome strength workout and a GREAT start on your speed work. And congrats on handling the candy situation so well!

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SWEETZMIX 3/11/2010 6:03PM

    Intense ass kicking workout emoticon
Making an AWESOME healthy meal emoticon
Not eating any of the awesome candy DH brought home emoticon
Feeling overall great..........PRICELESS!

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ASIAMORA 3/11/2010 5:55PM

    Its funny reverse lunges are easier to me! I feel unbalanced trying to get my leg out in front of me far enough that my knee doesn't pass that toe line. But when I step back I never have a problem.

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JOHNBABJR 3/11/2010 5:50PM

    Congrats on getting an awesome workout in, Dana. I'm glad it went so well!

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    Omg that workout was INTENSE! Also, this ~~~~~} Bulgarian Split Squat, sounds like it should be illegal! What the heck?! that's Superwoman status-for sure!!!

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RUNSWITHDEER 3/11/2010 5:22PM

    It is fun to run fast!

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BRUIN2 3/11/2010 5:17PM

    Sleep makes SUCH a difference! YAY!

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EDGEOFSANITY 3/11/2010 4:40PM

    Way to rock the NROL4W! I trashed my legs last night too =)

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SEPPIESUSAN 3/11/2010 4:26PM

    I'm having a very good day all thanks to a full night's sleep too. Yay sleep! I went to bed at 8 p.m. last night!

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Wednesday, March 10, 2010

And I'm no hippo!

haha. OK anyway -- so the lovely SEEHOLZ was all like, I say you run first thing in the morning....

so.... I did.

Even though it was totally raining... (ok and a bit of thunder and lightening which I didn't realize until I was out in it but I survived). A very wet and kind of tough for me 4.13 miles, but I DID IT. And now I have the rest of the day to bask in accomplishment. ;) And getting off of work at 6PM means I have an EVENING to myself which is strange for me!

But I didn't really have any time to eat anything this morning -- I ate an apple before I ran but when I got back it was shower-dress-bringlunch GO! GO! GO!

I did pack a more substantial first snack and more food -- oh but I FORGOT the SPINACH for my SALAD. hahhaha Good thing my DH is able to bring it to me. :) So all is well.

But right now I'm having to wait for 11am (about 35more min) to be able to eat my first snack and I'm starved. I'm drooling over my fage+straberry granola flakes+ crushed almonds that I plan to have. (I tracked the almonds on my lunch cause I'll eat most of them then and didn't feel like randomly assigning an amount of grams to my snack for tracking sake if anyone's watching...)

Apparently SEEHOLZ is doing some voodoo over my life too cause I ate pasta last night as well! HAHAHAHA I think she's the only one that said eat the pasta... :P But I apparently skipped a line item when reading over the necessary ingredients and it's kind of an important sounding one -- a can of diced tomatoes -- and since I don't have any fresh and all my canned tomatoes are crushed/paste I figured I'd just wait until I got some. That spaghetti was sooo on point last night. YUM.

And I ate a thing of frozen blueberry applesauce for "dessert". NO SUGAR ADDED! :) I've been feeling really good sticking to my plan. DH was asking for ice cream on Sunday and I had to explain my no-candy/dessert thing and he agreed that I could make him a yogurt/fruit/granola parfait thingie instead. :) And of course, I got to have one, too! So then yesterday he started to offer me some TicTacs but then he's like, does this count as candy? :D What a sweetheart!

I THOUGHT that tomorrow was his crazy schedule day but apparently that was actually TODAY and my shift in schedule made everything actually work better. So yay on that! Tomorrow I will be able to stick to my planned schedule without any trickery or rigamarole. :)

  Member Comments About This Blog Post:

ASIAMORA 3/11/2010 10:52AM

    I do like when I get a chance to run in the morning. I feel like I have more free time during the day then! It's hard for me though because I work so early. I'm out of the door by 7 am. Once there is more light in the morning it's easier for me to fit a run in the morning.

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SWEATONCEADAY 3/11/2010 12:14AM

    i forgot you do the fozen apple sauce. i got that from you. i feel so guilty even reading this cause my food has been so bad. not likely over calories but no fruits and veggies in sight. i know. bad me. what is fage? patty, take over my life please!

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BRAVE_NEW_ME 3/10/2010 10:40PM

    Frozen blueberry applesauce? That sounds like it could be very good. What kind of texture does it have?

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HEALTHY4CAROLYN 3/10/2010 4:01PM

    You're a brave one in that stormy weather we were having this morning!!! I had to get out in it to go to the hospital - my father-in-law has been admitted so I had to rush out there in this mess!! The lightening was so bright and the thunder so loud at one point that it made me scream!!! LOL

Way to go - you are amazing!!!

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SOPHIKKO 3/10/2010 2:44PM

    Ok all this food talk is making ME hungry! haha

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RHALES199 3/10/2010 2:32PM

    yep, your hubby is a keeper!

blueberry applesauce sounds yummy!

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RUN_LIFT_EAT 3/10/2010 2:21PM

    That frozen blueberry applesauce sounds yummy! Did you make it?

How is the no sweets thing going?

Congrats on getting your run out of way. I love having a workout done, but working out early makes me starve all day! Without having forgotten anything!

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TAKEONME48137 3/10/2010 2:12PM

    Hooray that everything worked out today! I just woke up from a 4 hour nap so your talk about food has made me hungry. Food time! lol

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    Nice! Sounds like everything is right on point today!

I just finished my morning snack and am about to hit the gym! :)


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CLOVERR1 3/10/2010 1:32PM

    YAY! for you getting out there even in the rain!

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SWEETZMIX 3/10/2010 1:24PM

    Your hubby is awesome! He cared enough to ask!

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SEEHOLZ 3/10/2010 12:58PM

    OMG! Hahahahahahah... you figured out my secret... let's see what else I can get you to do-LOL!

It sounds like things worked out better than you thought.. so YEAH.. I am a random stalker, but truthfully, I just wanted to see if you went for beans and/or the pasta.... weird, right?

Enjoy your evening and kudos for hubby for the TicTac realization... that would not happen in a million years at my house-LOL... my DH is way too oblivious....

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MBSHAZZER 3/10/2010 12:57PM

    I love running first thing in the AM and having evenings free! WTG! In the rain, no less! HOORAY!

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DEESTEVE 3/10/2010 12:39PM

    ok - after reading this, I will also run first thing tomorrow morning! You are right, it lets you have the day to do what you want!!! emoticon

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LILYSSY11 3/10/2010 11:59AM

    Glad you got your run in. It has been thundering and lighting all morning at my house. I walked/ran inside today.

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BRUIN2 3/10/2010 11:31AM

    Awww! Yay H!

Glad you didn't get struck by emoticon

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ROWING! And whatnot. :)

Tuesday, March 09, 2010

Sooooo - I've eaten a lot of food already today! haha.

It's kinda strange on my rowing in the early AM days because I'll eat something before/rightafter rowing. (This morning it was a little bitty apple before and a medium apple after - granny smith and then pink lady!)

After rowing I lifted weights (more on this later), didn't run cause I forgot my running shoes at home and decided it was ok not to run today afterall, so then I go home and I need my protein!

So protein smoothie, and then I need some solid food so I eat some PB and pretzel sticks (my favorite thing ever).

Then shower and sleep!

Then when I get up I make my lunch for work and it's been a couple hours since I ate last and it'll be another couple of hours till I eat again at least, so I eat a minibag of popcorn.

So it's not like I went CRAZY - it's just all kinda spread out across several hours including roughly 2hrs of napping. :P I entered in everything for the day and I have a max of 585 cals left for dinner/etc. though, so that's definitely easily do-able.

Not sure what it'll be yet - I'm leaning towards either pasta w/ meat sauce or red beans & rice... but not sure.


Today was Day 1 of Stage TWO of NROL4W - HURRAH!

I actually hung around talking at rowing a little longer than usual because I was nervous about it. HAHAHA And I confessed, and this new (to our club) rower chick (who is soon to be our coach when my current coach leaves) gave me some reassuring extra tips about what was causing me nervousness -

the front squat/push press.

First of all -- I've never done a front squat so that was making me nervous -- and for some reason I was not confident I'd get the movement down for the push press segment. The only thing that made me more nervous was she actually mentioned making sure not to hit my chin on the way up!!! WHAT?! haha I hadn't even considered it. But when I mentioned that I was considering using the baby barbell (the short one not the Olympic size) she was all like, oh don't worry about the weight, if you come up pushing w/ your hamstrings and glutes and driving your hips forward you'll have no problem w/ getting the weight overhead. And I'm like - I know how to do that. I practiced that kind of movement when working on KB swings. I just need to explode up!

So once at the gym I took my time getting my stuff together (fixing my shoes, I tie the very end of my laces together for rowing so I can get in and out of my shoes fast and I just tuck the ends in so I tied them properly.), writing the workout on my notepad, re-tying my hair up -- basically stalling and working up my courage! HAHA :D

I meander around to the power lifting room and although there were a TON of dudes out using the smith machines and bench press stations, etc. - the lifting room was empty - hurrah! That meant I could have a squat rack to myself! :)

And because of that, I braved the Olympic size bar and went for it and VOILA! I can do it! :D I started w/ bar only, even though I did add some weight to the bar when working back squats in stage one cause I figure I'll need to work up again for the push press, and let me say - I was right! The end of the second set I was feeling it in my upper body!

My legs were not happy with me today -- both step ups and static lunge w/ rear leg elevated were on the menu today -- that rear leg elevation feels crazy! I was not expecting it to make much of an impact, but it definitely did.

Other stuff for today:

"One Point Dumbbell Rows" - basically standing in a T-shape - upper body and one leg forming a straight line perpendicular to your standing leg - dumbbells in each hand rowing up to the sides of your ribcage. This was definitely challenging my balance!

Pushups - YAY I get to keep working on my pushups. Today was at rung 2 of the bench press station - I think I'll try a set on rung 3 (bottom rung) next time.

Planks - wow I suck at planks again -- I used to be a plank MASTER. I could only hold the standard toe to elbows on the floor style plank for 30 secs (the program calls for 60, but says if you do less, just rest for the amount of time you held and then do it again until you finish -- but only if you're doing the easiest version). So after that set I did the next set w/ my elbows elevated on a weight bench and I lasted 45 secs. BUT - if I remember correctly, the last time I was working on planks I was able to increase my hold time fairly quickly so I hope that is true again.

Horizontal Cable Wood Choppers -- just pulling the cable straight across but in the wood chopper form. (Usually I've done wood choppers w/ a diagonal motion).

So lifting was good today.

ALSO - I meant to mention this before -- on Sunday apparently one of my rowing coaches (the dude who will be leaving at the end of May, not the girl who's leaving in like... 1.5 weeks! :( SAD! our coaches leaving us! but life goes on) said to my DH while he was riding with him in the coaches launch -

"So, does Dana consider herself to be a natural athlete?"

BAHAHAAHA! :D I soooo laughed when DH told me this. But VERY VERY complimented. He told me that he answered,"No, I think she would consider herself an athlete that has had to work hard to develop those abilities and is proud of it." or something like that.

He said the reason he asked is because of the way I carry myself (WHAT? COOL! haha) and how fast I've improved. :) :) :) :) :) I feel like I got a GOLD STAR from the teacher!

Today's rowing was odd - literally. We took out 7 rowers in an 8 boat. hahaha :D Apparently this isn't TOO unusual, but of course you avoid it if possible because it means that the middle seat - 5 - has to row both with stern 4 and bow 4 and it's very difficult to transition through the boat on drills (usually you add in and drop out in pairs and the back of the boat wouldn't have a partner - we didn't do any transitioning today because we had a couple of NEWBIES and it was too complicated to figure out on top of all that) and of course, you can't really row all at once because you will have an extra person on one side and be all lopsided.

BUT - it was a good row, good to get out on the water and whatnot. I think I'll enter a calorie estimate for 20 min of moderate rowing because I didn't even start my HRM - we were not rowing very continuously at any point. We were on the water for around an hour but yeah... definitely not rowing that long.

I just got a wrench thrown in my schedule! I'm being asked to work 9-6PM tomorrow and that totallllly blows. HAHA :P I'm not 100% sure I can do it yet due to being one car family and whatnot. I'm trying to think contingency plan if I AM able to work those hours - when will I run? I could squeeze in a run on my lunch break maybe - but it'd have to be very short and I was hoping to run longer tomorrow. (longer being at least 4 miles and that's not happening over a 1hr lunch with me having to eat and change and all that good stuff.) AFTER work it's going to be rapidly getting dark if it isn't already. (If only this could have happened NEXT week after we SPRING forward!) I think I'd feel safe running on Campus in the dark... just never done it before. I'd have to do some loops to get a longer route w/out venturing into less comfortable places, though... so something to think about.

  Member Comments About This Blog Post:

MEGABOMB 3/10/2010 11:41AM

    Sounds like you've had a great time lately and you're working hard! I love the natural athlete comment - if only he knew how far you've actually come from previous years. Or does he know? My vote is for beans and rice, and it's inspired me to make something similar for our supper. Thanks!

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    HIGH FIVE on being a "natural athlete" ;)

I have to tell you, i just finished reading all your strength training stuff and it seriously blows my mind!! I can't even IMAGINE doing 1/2 the stuff you just mentioned. And in all honesty, I don't even KNOW HOW TO DO 1/2 the stuff you did at the gym! LOL! I guess I'll learn in time but for now...WOW! You're a muscle building machine!!! Rock on sister!


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DDOORN 3/9/2010 10:18PM

    You are just ALWAYS a-buzz about healthy food, great workouts and LIFE in general!

Thx for for being the SPARK I love to see in the world!


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    yeah for starting stage 2! i found getting the bar in the initial position the most akward for the push press. i honestly miss that exercise now. i haven't ever done it with the full olympic bar. i just use the ones with the weight already set on them (i still have not found the squat rack in my gym if it does exist).

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TAKEONME48137 3/9/2010 9:30PM

    You are totally an athlete now! I'm glad you're succeeding with all the new exercise stuffs. All of that sounds awesome. =)

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JERIBERI1 3/9/2010 8:36PM

    How nice to know you are a natural athlete!!! That's fantastic!!

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SEEHOLZ 3/9/2010 6:15PM

    I say pasta all the way- red beans and rice don't do anything for me, but remind me of some cajun food and my stomach doesn't like it-LOL!
Natural or not, you're a great athlete! And I've never done those front squats either, and now, I'm curious to try them, haha!
I say run first thing in the morning- that way, nothing can get in the way.. it's so sunny and gorgous out here these days.. how can you pass that up?

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RUN_LIFT_EAT 3/9/2010 5:38PM

    I told you you were a total athlete! Rock on!!!! That had to feel really cool! So your gym has two lifting rooms? A regular and a "power?" That is pretty cool. Congrats on mastering your fears and the olympic bar!

Working out in the am always leaves me ravenous. What can you do but eat, healthy of course emoticon

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EDGEOFSANITY 3/9/2010 5:34PM

    Wait until you get to the Bulgarian split squats. Those are just evil emoticon

Way to rock the weights =) Next time you'll be throwing that bar up there with extra weight on it lol!

I vote for the beans and rice too. But not because of a song, because it's tastey.

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SEPPIESUSAN 3/9/2010 5:34PM

    Wow, you sound kind of hyper, heehee. Must be all that hardcore weightlifting! I always found planks to be surprisingly hard. You say you can "only" do them for 30 seconds...I think I'd be lucky to hold out that long! Good for you.

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MBSHAZZER 3/9/2010 5:23PM

    Dana, just the fact that you are worrying about scheduling running around your work schedule means that YOU ARE AN ATHLETE!!! :D

Glad your lifting went well! Glad you got a nice compliment! And glad you have nearly 600 cals for dinner. My vote is with red beans and rice! Mostly b/c it reminds me of that Sir Mix-a-Lot song! :D Enjoy!

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Monday, March 08, 2010

I feel totally beat up today!

I'm not sure if it's DOMS from Saturday's workout or from rowing yesterday or what!

I know two SPECIFIC things are from rowing:

the finger w/ the missing skin. (yeah a blister that wasn't content to just be a blister, I finished the row w/ a hole in the skin...)
the bruise on my calf (from hitting the edge of the foot well thingie)

Soooooooooo yeah. But there's also the sore abs -- from a 50 rep set of swiss ball situp/crunches? From that PLUS rowing yesterday? Also sore triceps... I dunno. Just feeling sore! HAHA Today was a goooood day for an OFF day.

BUT I had to get up early to take my DH to campus and I am NOT good at going back to sleep unless I have a good long time to get to sleep and then sleep so.... eh. I ended up sleeping maybe another 30min after having been awake for a while... :P So not the extra sleep I had planned for on an off day, but I'm still glad I kept the off day cause I think my body needs some recovery time.

This morning I tried FAGE 2% greek yogurt for the first time -- I had it with blueberries and some crumbled up Yogi Strawberry Fresh Granola Flakes. GOOD! :D Very good. And high in protein so that makes me happy. Unfortunately -- kind of expensive. :P But I figure I'll get it every now and again probably, but it can't be a daily thing unfortunately.

And speaking of food -- it's lunchtime now! :D

  Member Comments About This Blog Post:

RUN_LIFT_EAT 3/9/2010 8:52AM

    I hope you get to feeling less beat up!

I ADORE FAGE!!!!!!!!! I usually get the 0% but the 2% is like a good treat from time to time.

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ZORAHGAIL 3/8/2010 10:59PM

    I do Fage, Chobani, Trader Joe's, Oikos, all of it! Good good stuff & yes, high protein too which is fantabulous.

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DDOORN 3/8/2010 10:39PM

    Be careful out there...don't want to beat yourself up TOO much...!

I like to treat myself to the plain greek yogurt now and then too. I stir baby spinach into my yogurt to bulk it up...yum! :-)


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KASHMIR 3/8/2010 7:24PM

    I Love Love LOVE Fage!!! I've been eating the 0% for about a month now, mix it with a little home made granola or a banana...Yummy!

Sorry you feeling those muscles!!!

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CLOVERR1 3/8/2010 7:10PM

    randomly... this movie THE BOY IN BLUE, made me think of you! It's based on the life of Ned Hanlan, the late-19th century Canadian and world champ sculler. Stars a young Nicholas Cage.


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ZORBS13 3/8/2010 5:22PM

    Why are you doing 50 rep sets of crunches? If you are doing them properly, you'll be wasted in 15 reps..otherwise pick a more challenging option.

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MBSHAZZER 3/8/2010 4:10PM

    I want to try FAGE! Everyone raves about it. Glad you are enjoying it.

Sorry to hear you are so sore, but that means your body is busy making muscles! :D Speaking of injuries, I seriously injured myself with an orange last week! I was peeling it and the peel inserted itself in between my nail and the nail bed. OUCH! Add in a little citrus zest and it's been quite painful for about a week now! hehe!

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SEEHOLZ 3/8/2010 3:51PM

    Trader Joe's has their own brand at $3 for 16 oz vs like $4.59 ( that's how much it is here) Also, Oinkos ( same type of greek yogurt, but organic and even more expense) has oftentimes coupons for buy 1, get 1 free ( the small containers, so it's like getting 2 for $2) I LOVE greek yogurt, but I'm with you--- it's just expensive. Have you ever tried Friendship no salt added cottage cheese? It's not good on its own, but unlike cottage cheese, it's great for sweeting up... agave syrup, or even maple syrup. It sounds kind of gross till you try it... SOOO GOOD! Or fruit of course with sugar and/or splenda/truvia... yummy! And, it's like $2 on sale a lot... so I buy that lately- alot. They also sell whipped cottage cheese if you like cottage cheese... it's great!

Can you tell I love my dairy?

Mondays are normally the days I feel "beat up" if I have some hard core workout on Sunday...

DOMS-- day onset muscle soreness?? aka Sat? workout...

Enjoy the rest of your rest day-LOL!

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JOPAPGH 3/8/2010 3:11PM

    I do the FAGE yogurt thing too. Sometimes in my oatmeal with fruit. Sometimes with all fruit preserves and ground flaxseed or honey and granola.

Like the fact that is it not too sweet.

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SWEETZMIX 3/8/2010 3:10PM

    Being sore is not good. I know everyone is like it's a "good sore", but I just don't care for it. Hope you get to relax and enjoy the rest of your off day. I am not a big fan of greek yogurt, but I have seen that brand. I just don't dig it, but I do adore some regular yogurt.

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KARVY09 3/8/2010 3:07PM

    I got some sore abs today too! I hope you heal up today!

I bought Fage 2% this weekend too (on sale). It's delicious! And super filling!

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SEPPIESUSAN 3/8/2010 3:04PM

    Ouch, missing skin sounds painful. Personally I think I had delayed onset soreness yesterday from rollerblading on Friday - using my muscles in a way I wasn't used to - but it was a good sore, like I was going to get firmer because of it!

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Friday Off Days.

Friday, March 05, 2010

I'm reconisdering my Off Day strategy -- I think it's going to help me!

Lately I've been taking off Mondays and not intentionally taking off any other day, but randomly not working out on some days and almost always not working out on Fridays.

I think a better strategy will be to knowingly accept my tendencies and GO WITH IT -- rather than taking the days off I really want and then more to go with it because I don't have a good plan.

Mondays- OFF unless I don't work/work half day and or just feel like it.

I wake up too early on Mondays (for my sleep schedule) to feel good about waking up any earlier to go workout. It's just not likely to happen.

Fridays - SAME! I just don't have that mojo to do it on Friday. I dilly dally until it's too late to go -- OR wake up so close to the time to cut it that if I hit any delay I don't have enough time and I go OH WELL.

This is two off days in a week -- which means I really want to be doing something every other day of the week. I took those two days off during marathon training and I was consistent as clockwork with my planned workouts during marathon training. (Granted I let ST slide but I didn't PLAN for ST so I'm not going to be hard on myself about that.)

So! NEW plan!

Monday - OFF
Tuesday - Rowing + NROL4W + short run
Wednesday- Run only
Thursday - NROL4W + run
Friday - OFF
Saturday - gym class + run
Sunday - Rowing/gym class/something.

Tuesdays are going to be the toughest days -- obviously - because I'm waking up so early to row, I need to do NROL4W that day I think unless I do it on Sunday... but weekends are often unusual and running is easier to fit on the weekends for flexibility than some lifting program that requires me to hit the gym (say I'm traveling or whatever) - I need those days to be during the week so Tuesday and Thursday it is.

Soon I will be doing intervals after NROL4W so we'll see how that goes with the running and whatnot - might be some intervals/speedwork. Which will make Tuesdays a toughtough day but it'll be ok.

Wednesdays will be an easy day -- run. Maybe a bit longer than other midweek running days but not a HARD run. Easypeasy.

Thursdays will be lifting and running -- again, will need to see what the NROL4W plan is for Stage 2 to fine tune this.

Saturdays will be a longer run probably, with or without a gym class as well.
Sundays rowing will be dependent upon whether everyone signs up or not, so if I don't have people I'll hit the gym for a class and if the gym is also closed then I will do something at home, even if it's a yoga podcast, just to stay active.

I've always felt that you should be honest with yourself about what you WILL or WON'T do and stick to what you WILL do and work with that. If you know you hate running and you're not interested in reaching any kind of running goals (like running a 5K or something) and you find yourself making excuses to miss every running workout -- FIND ANOTHER KIND OF EXERCISE!! You don't HAVE to run! But be honest with yourself about what's going on so you can find the problem and fix it.

I am lazy on Monday and Friday. If I was really hardcore I could find it in myself to wake up earlier. I love rowing -- I make myself get up at 4:55ish on a weekday so I can go row. But that's Tuesday -- there's no rowing Monday and Friday and those are days I could use the break.

And now that I've admitted my weakness, I have the knowledge I need to be harder on myself Tue-Thu about getting THOSE workouts in and giving them the preparation, time, and effort they require. I'm giving myself those days that I don't want to workout -- for whatever reason -- so I need to give it my all on those other days.

I can COMMIT to doing that, I know I will. When I started, I knew I could commit to walking on a treadmill 3x a week for 30 min. So that's what I did. I didn't think I'd be able to run, or brave the strength training floor downstairs, or regularly attend some exercise classes -- so I didn't worry about that. I freed my energies to focus on what I knew I could commit to.

OK I think I've made my point and I've made my life easier by making a specific plan with reasoning behind that plan. Not that I won't ever be flexible with myself if I need to be, but this will work for me on a regular basis and I'm happy with the plan. :) WOOHOO!

So... if you couldn't tell already, I didn't make it to the gym this morning. I woke up with just the right amount of time, and got delayed with something, and ran out of time. I can't bear to wake up any earlier on Fridays and I'm sure my delay wasn't really unavoidable, it was self sabotage, so I'm accepting my subconsciousness's plea! HAHA :D

I decided that this week it will be a good thing to do the NROL4W and run and possibly also gym class on the same day -- so I don't have to deal with running or dancing on legs that did a million lunges the day before. directly afterward it should be much more bearable (for me). The soreness will be dealth with while rowing on Sunday and I can handle that cause I'll be sitting down. ;) HAHAHA. Not that my legs still won't be sore but it's just a completely different feeling.

So.... I had HOPED to be able to do the Oak Barrel Half w/ CLOVERR1 on 4/3, but that just isn't going to happen. Finances and life stuff is just going to be too full at this time frame -- hopefully with DH finishing up his PhD!

Intead I'm dreaming of much more far off possibilities because they are too far away to have any major red flags. :D HAHAHA. Such as Miami Marathon (or possibly half) in January 2011 and Chicago in October 2011.... also dreaming of London Marathon... yeah.

But sooner I'm also slightly dreaming of this WARRIOR DASH.

Did I ever mention the TOUGH GUY on here? Well this is like BABY Tough Guy -- for Americans. haha. So maybe a good idea for me to try that out to see how I like/cope with an obstacle course race? The Southeast Event is May 22nd and 23rd in GA. Life might still be too crazy then and also too moneyless, but I should have a better idea about that sometime sooner than I will about some of these other events. :P

But until then! The immediate future - tomorrow, lifting and run (maybe a class in there or just some nice yoga after my run?)

Rowing Sunday!

  Member Comments About This Blog Post:


    I'm with ya! I'm sooo lazy on Monday's and fridays!

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MARLIE13 3/6/2010 1:44PM

    Oooh the warrior dash...do they let you keep the hat??!! I would do it just for the hat. lol! I love new plans...new honest ones. It's a way of life and you have to be honest with yourself if you are going to ever find balance. Keep it up girlie!

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CLOVERR1 3/6/2010 1:06PM

    Awwww.. well, we'll do another race together someday! As it is, I'm not even sure if I'm going to do the Oakbarrel or not myself...gotta sit down and look at the budget...

Instead, I'm considering doing the Relay for Life (see previous entry--hey, come down and run all night with me for that; participant reg is only 10$!) and then registering for a trail marathon in mid-May("Twisted Ankle Trail Marathon" in Summerville GA)

options, options, options...

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BRAVE_NEW_ME 3/6/2010 2:27AM

    Sounds like a smart workout plan. And the warrior dash sounds like so much fun!

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    sounds like a great plan. the intervals in nrol are after workout b or on another day he suggests. i usually do 2-3 mile runs on nrol days with intervals in them. i think because you have no kids it is easier to do the scheduled rest days and often i would love to do that. i am more the cram as much as i can get in at the start of the week before it gets out of control or someone else's schedule overrules mine right now. ds was sick on wed morning and i missed my spin class and i am all emoticon still lol.

i would so love to do miami but chicago is probably more feasible money/time wise. i am guessing airfare there is cheaper and i could do a long weekend - 4 days maybe. florida is just too hard to get to for a few days (no direct flights from here).

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SEEHOLZ 3/5/2010 5:17PM

    I've been taking "rest mornings" lately-- kind of depends on how I feel during the week. That said, I prefer random days off, because for me to take a rest day on a day when I feel great and then have a crappy workout another day- one that I feel like I should have rested, seems to make no sense to me. That's me though. I totally respect anyone/everyone who takes schedule rest days- I mean, I might be way off base here, but I figured out that sometimes, if I "sleep in" and then workout later, it seems a fun change and wise versa- on the days when I am up super early, I love being done.

You are doing a lot! Tuesdays are hard core for sure!

Have a great week-end!!!

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RUN_LIFT_EAT 3/5/2010 4:04PM

    I am a a big believer in having a plan, and having one that is realistic!

I find it amusing that you take Mondays off, though, I am always like, "CRAP! Gotta make up for the weekend eating!" lol!!!!

Where in GA is that tough guy thing?

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MBSHAZZER 3/5/2010 3:45PM

    Dana, you MUST come to Miami!! Save, save, save to do it!! YAY!!!

Ok, back to normal. I like your scheduling. I NEVER schedule a day off but always take one or 2 (3 this week, HA!!) and they are not truly restful b/c the alarm goes off and I snooze a bunch of times till it's too late to workout and then I'm in this half sleep till 8AM. When it would have been better to just say, "Tomorrow is a rest day; alarm is turned off".

Hope things are progressing well with the PhD!!

Happy weekend!

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LASHERTHECAT 3/5/2010 3:25PM

    I know what you mean about being honest and admitting what you don't want to do and just finding something else... I felt like I SHOULD be doing P90X 'cause everybody else was doing it, but I realized... You know what... I just don't want to go this far! I'm much happier doing the exercise I WANT to do!!

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TAKEONME48137 3/5/2010 2:30PM

    Your plans sound good...and those marathons sounds like fun. My cousin just did the Miami Marathon. Good stuff. Yay!

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LIZZABETH1986 3/5/2010 2:15PM

    omg!!! dana - one of my long-ish term goals is to do the warrior dash this october when it comes to the mid-atlantic. my BFF and i are signing up in june... it's going to be awesome! i think about it with every workout i do - hehehe. i can't wait!!! i say GO FOR IT! the only downfall is the price ( that's why were waiting until june to register... emoticon)

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