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.
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?)
Thursday, March 04, 2010
So remember yesterday's blog when I was lamenting how I couldn't go running today?
I'm a dope. All it took was a little extra (and by little I mean VERY LITTLE) brain power to realize that I could drop my DH off at the exam he had to proctor, go run and shower AT THE GYM, and then go pick him up and then we can run by home, I grab my lunch, and he takes me to work.
The problem before was thinking that if I left I wouldn't have enough time to shower post workout and still get to work on time -- but I forgot, I could just run on campus and use the GYM shower HELLO (haven't showered there in a while since we live so close to the gym now) while he could still be proctoring the exam and whatnot. *DINGDINGDING* - lightbulb!
So anyway -- I'm glad I had some SparkFriends tossing out suggestions on how to work it out so I could go run, even though I didn't use THEIR suggestions it got me THINKING anyway. Now NEXT Thursday is a different scenario but I can plan for that to be my off day and do something on Wednesday for sure.
ANYWAY - in the rush of preparing my lunch ahead of time and packing a bag for the gym I forgot to put on my HRM watch. OOPS! So I was wearing the transmitter strap which was broadcasting my Heart Rate out to nowhereland. ;) haha. I now about what time I started and I checked the clock in the car when I got back, so I know I ran around an 11:46 pace and that includes my 5 min walking warmup -- I know I usually walk almost exactly through the MIA song Bamboo Banga (yep just checked Amazon and it's 4:58 in length) other times I've used Kala for my music so I just went with that. :D hehehe.
I LOVED my run today, too. I ran w/ my new bondiband ponytail hat - so cute. The only thing is I forgot my sunglasses so I was a little squinty eyed at times -- actually I tend to close whichever eye is closest to the sun (in this case my right eye) if it's bright. haha. So I was running one-eyed like a pirate - ARRGH!
Yesterday was day 1 of no candy and I had my hot chocolate and saw that THAT will be running out soon so I will have to be wise with choosing when to have it. ;) Last night we had baked potatoes and I improvised some Chili out of TVP - and DH complemented it! YAY! :D You can see about what I used on my nutrition tracker for last night but let's say it's ketchup, mustard, worcestershire sauce, onion powder, chili powder, garlic powder.... oh and onions. Yes.
AND TOMORROW'S FRIDAY!!!!!!! :D
Tomorrow I will see how many reps I can do in one set of these exercises w/ my starting weights:
Deadlifts - SHORT bar only (now using Olympic bar + 30lbs)
Dumbbell Shoulder Press - 15lbs (I'm now using 20lbs)
Wide Grip Lat Pulldown - 40lbs (now using 65 or 60)
Lunges - BODYWEIGHT (now using 30lbs)
Swiss Ball Crunches - Bodyweight (now using 8lb medicine ball)
So that should be fun... except for how many trillion lunges I might end up doing. HAHAHA. Will have to keep that in mind for Saturday....
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