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REST DAY!

Thursday, April 08, 2010

Well I was getting amped for my row this morning but my DH was up when I was supposed to get up and he was like -- I don't think you're going to be rowing. I was like, why?

It was thundering and lightning. Soooo the row was cancelled and I took the opportunity to take a complete rest day -- I can do my NROL4W workout on Saturday and still have 2 days before I do workout A on the final week of Stage 2 (woot) and tomorrow I'll be VO2 maxing and rowing, and that's my normal off day... so it just made sense.

I DID our taxes on Sunday ... but then I realized I added a credit we didn't actually get, and I hadn't submitted anything yet, so this morning after sleeping, eating and relaxing with some America's Next Top Model, I efiled our fed and did the fillable/calculations forms for the state. I forgot to sign it though so we have to wait to mail that till tomorrow, but at least it's DONE! :D WOOHOO!

So stay tuned for tomorrow's VO2 max and rowing reports! :)

  
  Member Comments About This Blog Post:

DREMARGRL 4/9/2010 6:18AM

    wheeew....Glad you got those taxes done! My hubs worked ours all day yesterday and filed on line. Glad that's over.....and also glad that HE did them! ha
XO MaryAnn emoticon

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SWEATONCEADAY 4/8/2010 6:17PM

    can't wait for tomorrow. have a great rest of your rest day.

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ROWING! :D YES!

Wednesday, April 07, 2010

So this morning I was Dana the turtle and tonight I was Dana the hare! :D WOOHOO!

We did a brief warmup - pick, reverse pick, the end haha - followed by about 30 strokes paddle pressure, into a pressure piece doing 10 paddle/10 pressure and then we headed into 500m constant pressure, faster - about 27 stroke rating. Then we turned around, rowed paddle pressure back to our sprint starting area and then tried to get to a 30 stroke rating on our 2nd pass.

And that was it! Quick and dirty! It was verrrrry fun going so fast...I haven't gone that fast since our regatta last fall and I think then we topped at 28 s/r, but then again the conditions were horrible and our distance was 5000m (5k) vs a sprint but still.

OH - paddle pressure = verrrry light pressure on the oar, nice and easy.
stroke rating's are at strokes per minute... I think that covers most of what I said.

ANYWAY - turns out I'm NOT subbing for rowing tomorrow cause she decreased to one boat, BUT! we're taking advantage of that to take out our racing 4+ again. WOOT. This will be nice because we're mainly going to be sticking with a novice/newbie boat, so we're going to be taking it easier and mainly working on technique in our boat and lineup -- trying to help us hold the set (AKA balance the boat from side to side) better. I figure we'll probably do some harder rowing on the way back to the dock maybe but it'll be a more relaxed row than our quick and fast session today.

THEN lifting weights.... which includes 15min of intervals. I might not run those tomorrow -- we'll see. Doing sprints after all that just sounds cruel... but intervals will be tough no matter what I'm actually doing with myself - that's the nature of the beast. So I'll probably run'em. I'm over my calorie burn goal for the week already. :P

Then Friday morning VO2 max test, then in the afternoon rowing. This week other than my Monday OFF day has been bricks and 2 a days! HAHA. Although the VO2 max test apparently usually doesn't last longer than 15 min so I'm not sure I can count that even though I'll be going to full throttle. ;)

I'm thinking about taking Saturday completely off again -- cause I will definitely be rowing w/ my racing boat on Sunday... and I think I NEED another off day. Although -- I REALLY want to check out that local group run. We'll see.

  
  Member Comments About This Blog Post:

JOHNBABJR 4/8/2010 1:28PM

    Dana, I'll be interested in how your VO2 max test turns out. Please let us know how it went.

Have a great day!

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SEEHOLZ 4/8/2010 10:32AM

    Who'd doing your VO2max test? And how???? Trust me, you should count that as it's intense!!!

Your rowing sounds super intense- glad you're having fun!!!

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Dana the turtle strikes again!

Wednesday, April 07, 2010

So, now that I've been posting on the runnersworld forums, they have really helped keep me want to run and not just run super short either.

I almost bailed on this morning's run... almost shortened it... and then I thought of reporting that in and I just couldn't. HAHA So I got on with it and did a sloooowwwwwwwww 4. This was on a flat route, and included a 5min walking warmup (unlike yesterday's run since I was already warmed up) so the HR average will include the walking minutes low HR - but the average was 160 and the max was only 171. WOOHOO! I think that's an improvement. I'm going to keep working on it on my easy runs. I'm thinking of trying to join a local running group for a long run on Saturday but..... not sure how long they will be going and also not sure I want to get up that early as it may be my ONE DAY this week to just relax and wakeup alarmless...

I might be subbing for rowing tomorrow early AM though I'm not sure -- last I offerred the scheduling coordinator said she thought she'd actually just reduce the day to a single boat since there were SO many people needing subs that day. (normally we have two 8+'s going out Tuesday and Thursday but SIX rowers needed subs for Thurdsay...) So we'll see. I emailed the coordinator this morning but can't check email at work anymore so.... I have to wait till tonight to find out for sure. OH WAIT I think she'll be there at the practice.

That's right - rowing practice - will be leaving in less than an hr for that. I'm sooo happy that I'm getting a chance to regularly break up my work day with exercise and ROWING at that. :D So fun. I think I'm going to have to reevaluate my calorie range soon, because with these extra rowing practices and more TIME running even if the distances aren't jumping - I'm burning a ton of calories. We'll see. I think I'm already overy my weekly goal with yesterday and today THUS FAR alone. I could be wrong........ but either way, it's closer than it should be for two days of working out. OK! Time to go!

  
  Member Comments About This Blog Post:

LAFTERSFREE 4/7/2010 7:54PM

    make sure you're remembering to wear sunblock out there on the river, b/c the sun is FULL FORCE lately!!! emoticon

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SEEHOLZ 4/7/2010 5:50PM

    Wohoo! You are like a super workout machine!!!! Keep rocking it while you got it!!!

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Busy day - and "clean eating" results... :P

Tuesday, April 06, 2010

HAHA I guess you can probably tell from the title I didn't eat SO clean.

My best days? April 1st was only 14.91% processed and today so far is 9.32%. Over the past week I've had a cumulative total of about 33.17% processed foods. Still a good majority of whole foods, but I think I can do a bit better than that....

And a total of 12.08% from JUNK -- granted, I did count tortilla chips, and food should taste good chips as junk... and these amazing sweet olive oil tortas... but yeah. I can improve that percentage as well, but really not too bad.

I'd prefer to be more like 20% on processed and 10% on junk I think, but maybe just getting these numbers UNDER the next 10 is a good idea - below 30% for processed foods and below 10% on junk. My biggest junk days were Friday and Saturday.... I actually had 4/7 days below 10% on junk and one day with NO junk at all (also so far today no junk but I suspect I plan to have a small treat this evening calories allowing). The days over were 11.46%, 24.58% and 33.81% - and the 0% junk day followed the 33.81% day - I bet that is NO coincidence. My body was like ENOUGH!

Anyway -- pretty nifty. :)

So today I got up, went rowing, went and lifted weights, and then ran for 2.8miles - all in a days work... no really Tuesdays are my killer day. It makes me feel so empowered to be able to complete a set of workouts like that! WOOT! My run was "slow" although I didn't aim for AS low as I did on Saturday -- my goal today was just to try to stay within the preset range on my HRM - and my average was only 2bpm higher than that (at 167 when my range ends at 165) so I was pretty pleased with that. Also my pace was around 2min per mile faster than Saturday, no walking, and only 4bpm higher average HR than Saturday's run. Granted it was a lot shorter, but still. Today's run helped me feel more confident about continuing to take my "easy" runs at an easier pace as I can manage.

It was really tough when people were passing me. I wanted to yell out - HEY! I'm busy trying to run as slow as possible! I swear I can run faster! hahahaha. I DID take the opportunity after my route was completed, to SPRINT downhill and a flat area to the entrance of the gym just for the fun of it. :) and it WAS fun.

I upped some weights on my routine today, and did my front squat/push presses in the general ST floor, not the powerlifting room (it was full) which means where EVERYONE can see me. Also without a squat rack, but I made due with some incline bench type barbell station... *shrug*

Also rowing was good.

OK - sooooooooo I've got plans in the works to get my VO2 max tested on Friday.
Preetttttyyyy excited and also nervous. HAHAHA Apparently we're doing it on a bike, which is good cause I'm awful on a treadmill anyway... but it's been a while since I've been on a bike, too. Either way. WOOHOO testing.

I think that really covers everything for now....

Hope everyone is having a SPARKY day!

  
  Member Comments About This Blog Post:

RUN_LIFT_EAT 4/9/2010 8:45AM

    I'm with Pam, how are you figuring that out? dude, that is impressive! I am so psyched to hear about the testing!

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BRAVE_NEW_ME 4/7/2010 10:32PM

    Hey, I'm sure that a bit over 30% processed food is pretty dang good in comparison to the average American! I still am really impressed with this entire calculation process. If you keep doing this, keep updating us!

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PRAIRIEDAWNPAM 4/7/2010 2:21PM

    Hey Dana. I was un-subbed. Sorry. I'm back! How are you calculating your percentage of clean food. Wow. I thought I was food-obsessed. ;-)

...Pam

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MEGABOMB 4/7/2010 12:25PM

    Cool! I've been wanting to have my VO2 max tested for ages, so I'm really interested to hear what the testing is like and what you think (or they say) about your results. Have fun!

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SWEETZMIX 4/7/2010 12:05PM

    It's pretty cool that you are wacthing how much clean foods you are eating and how much junk you are eating. One thing about spark, it has really taught me about paying attention to numbers, all kinds of them.

Your Tuesday workuot sounds tough, but if it makes you feel good and powerful, then it's worth it!

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S318830 4/7/2010 11:46AM

    LOL! I know exactly what you mean about wanting to yell that you really can run faster. Slow easy days always make me want to do that too. Good job on your eating and your workouts. I need to get back to eating better.

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KJNE8O 4/6/2010 10:32PM

    So cool on the VO2Max - can't wait to hear about that!

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SWEATONCEADAY 4/6/2010 9:54PM

    oooo a v02 test sounds so cool. then you are going to have to run with that lol. you got math coming out of your bleeeeeeeeeeeeeeeeeepp lol. keep on running slow!

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GLOBALKEEWEE 4/6/2010 9:26PM

    Glad the row was good - and proud of your amazing impact on the processed-food intake. That is a really advanced level of nutrition planning!
emoticon

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LAFTERSFREE 4/6/2010 9:05PM

    what time were u there today?? i was doing ST there from 9-9:30, but i didnt really look around at ALL. FOCUSED!!! :) sounds like u had a good day. im doing well on ST, but i definitely need to get eating UNDER CONTROL, SOOOON!!! NOW!!!

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CARRIETOLOSE10 4/6/2010 9:04PM

    you're a trip - cracking me up -- check out Clean Food by Terry Walters - I've been killing recipes from it -- have a great week!

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CHOO CHOO!!!!

Monday, April 05, 2010

More about the title later...

So Sunday I ran 2 hrs, did our taxes (not submitted yet but I did the figuring) and then went for a 1hr rowing practice with my racing boat. WOOT. That was fun! :)

My food was a little... not super clean yesterday, but not bad either. I stayed within range, got enough protein, all that jazz.

Today's been ok - I got caught on the run this morning and ended up with almost no protein in my breakfast which is unusual, and I'm trending low for the day, but I did manage to get my grocery shopping done and I have a happily stocked kitchen! :D HURRAH!

By request of the hubby I bought some clearance Easter candy, but I'm feeling strong and powerful and I have a team to help to the finish and I'm tracking all my food so I feel ok having that stuff in the house right now. :) I will NOT let these words come back to bite me in the butt either! :D

Tomorrow morning is rowing - then NROL4W, then a run. Then submitting taxes. YEP GET IT DONE.

OK so the title -- I just registered for my first ever half marathon!!!!!! :D

www.kennesawlocomotivehalf.com/Loco_
2010/Home.html


The Locomotive Half and 5K in Kennesaw, GA! :)

I'm very excited... the medal is shaped like a train and it benefits Cystic Fibrosis.

September 19th! :D WOOT!

  
  Member Comments About This Blog Post:

MBSHAZZER 4/10/2010 11:43AM

    Hehe, I love that you ran a full before a half! It will be a breeze for you!

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SIMPLE_TAILOR 4/6/2010 1:30PM

    Outstanding!!!

Big kudos on getting the taxes done too.

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DDHEART 4/6/2010 12:09PM

    That's too cool! Wish I could do it with you!

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SEEHOLZ 4/6/2010 9:51AM

    I love how you go for the great medals! I'm still yearning for the Mercedes Benz one-LOL! And yes, you are STRONG with regards to the candy---- because if you're not, we'll beat ya, hahahahahha!

Anyways, keep rocking it girl!

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SWEETZMIX 4/6/2010 8:49AM

    Easter candy -- eek!! I opted not to get any just b/c I am not feeling all that powerful. I told Sherard to go buy himself a single pack of Reese's Peanut Butter Cups b/c we are not having the clearance egg shaped ones. I am happy you are feeling strong and got a rocking team behind you. I am going to check them out b/c you can NEVER EVER EVER have too much support! And I know you will do great with your half marathon. Who wouldn't want a cute medal shaped like a train.

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BRAVE_NEW_ME 4/6/2010 3:12AM

    Congrats on signing up for the half AND for being strong and staying out of the Easter candy. I have not been as good. =D

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FITTYTIF 4/6/2010 1:29AM

    Way to go! Your going to be great!!!!

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LILHLFPINT 4/6/2010 12:25AM

    (wow, that is huge! whoo hoo! whoo hoo!

i love that it's a train - too cool! and love that are doing something good at the same time. awesome.

did you ever see that movie 'alex, the life of a child'?)

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SWEATONCEADAY 4/5/2010 11:03PM

    woot woot!

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LAFTERSFREE 4/5/2010 10:06PM

    i got some mini snickers for my birthday and some dove chocolates, no easter candy though.. stick to ur guns, i've been tearing my candy up and i wish u much more strength than i've had!!!! emoticon

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